4 Anterior Pelvic Tilt Exercises That Fixed My APT
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- Опубліковано 30 бер 2023
- Correct your anterior pelvic tilt and restore balance to your body with these 4 essential exercises designed to target key muscle groups and alleviate discomfort🤸 Watch my 3 part video series here: trial.unitygym.com/flexibility
Perfect for anyone experiencing lower back pain, poor posture, or restricted mobility due to an anterior pelvic tilt.
#anteriorpelvictilt #anteriortilt #unitygym
In this video, I'll guide you through four powerful exercises that address the root causes of anterior pelvic tilt.
With the RKC Plank, you'll strengthen your abs, while the Shoulders Elevated Hip Thrust will target your glutes for improved stability.
The Yoga Block Hip Opener provides an effective stretch for your hip flexors, and the Supine Lower Back Stretch helps to release tension and restore alignment.
🔥 Experience the benefits of these anterior pelvic tilt correction exercises:
Strengthen your abs and glutes for improved stability
Stretch your hip flexors and release tension in the lower back
Correct anterior pelvic tilt and improve overall posture
Alleviate lower back pain and enhance mobility
💡 Master these four key exercises to fix anterior pelvic tilt with our expert guidance:
1️⃣ Learn the proper technique for the RKC Plank to strengthen your abs
2️⃣ Discover how to perform the Shoulders Elevated Hip Thrust for powerful glute activation
3️⃣ Incorporate the Yoga Block Hip Opener to effectively stretch your hip flexors
4️⃣ Use the Supine Lower Back Stretch to release tension and restore alignment
Take control of your anterior pelvic tilt and restore balance to your body with these four essential exercises. Transform your posture, alleviate discomfort, and enjoy the incredible benefits of a properly aligned body. Subscribe now for more tips and techniques to improve your strength, flexibility, and overall well-being.
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
Excellent set suggestion. I suffer from ddd and these exercises are a blessing. Thank you so much for the video.❤
you're welcome, thank you for watching :)
Thank you very much for your videos, I haven’t tried out this particular set of exercises yet, but I feel confident they are great as your stretch for hip external rotation is awesome!
You're welcome, thanks for watching
Hi tom, here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
@@p0calypse I haven‘t done the exercises very often as I discovered I got no APT, but it is more about having an upright posture using the right muscles, so you don’t compensate into APT. The erector spinae works as a global extensor of the spine, even though local extension might be needed.
So thankful for this video, executed the supine hamstring stretches, instant relief!!!!!
That's so cool! I'm happy I was able to help you. Have a look at the flexibility blueprint, there's some useful stuff in there for APT.
To get the Flexibility Blueprint just use this link: trial.unitygym.com/flexibility However, UA-cam doesn't allow clickable links in shorts anymore. So you can either copy and paste, or go to my channel and click the link
I just discovered your channel. Thank you for doing what you do 🙏🙏🙏
You're welcome. Thanks for watching and commenting 😃
Thank you so much 🙏🏼.. can’t wait to try these exercises to see if they’ll make a difference
thanks for watching and commenting Chloe :) here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
I put a foam roller right underneath the sacrum that helps me even more with tilting getting a neutral position
Perfect
Thanks mate 🦘
you're welcome
Tysm I really needed this😊
You're so welcome!
here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
Wonderful workouts for APT❤❤❤
thank you, it's worked well for me :)
Thank you for this short, but what do you recommend to use as a "replacement" for the yoga block since I don't have one?
You're welcome. You can use a foam roller too
In how much time will i see results. I really look forward to doing these
depends on the cause of your APT, but if you do this workout regularly it will only get better :)
@@UnityGymOnline ok 👍🏻
here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
Thank you ❤❤
you're welcome :)
here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
How yoga block hip opener exercise helps in ATP? Will not it worsen the condition?
Can you explain in detail pls?
Certainly, I'd be happy to explain. The yoga block hip opener is designed to stretch your hip flexors, which are the muscles at the front of your hips that allow you to lift your knees and bend at the waist.
Anterior pelvic tilt (ATP) occurs when your hip flexors and lumbar extensors are tight and your abdominal and gluteal muscles are weak. This causes your pelvis to tilt forward, creating an exaggerated arch in your lower back.
The yoga block hip opener can help correct ATP by stretching and lengthening the hip flexors, thereby reducing the forward pull on the pelvis. However, it's important to remember that this exercise is just one part of the equation. You also need to strengthen your abdominals and glutes to support the pelvis in its neutral position and maintain the balance.
So, contrary to worsening the condition, the yoga block hip opener can indeed be a helpful exercise in addressing ATP when used in conjunction with exercises to strengthen the abdominals and glutes.
once i eventually get it fixed should i keep doing it to maintain?
I do, but a lot less than I used to.
I'd recommend doing a more comprehensive program than this though. After you see an improvement I'd be adding in more upper body work and some squats.
do you do all of these while consciously posteriorly tilting?
Yes indeed
How long did it take?
@@ShubhamGuptatheincidence for what? To see a change? Took me several months and I still have to stretch my hip flexors a lot
I'm quite overweight. Does it make sense to try and correct this before I've lost weight?
I'd work on them both together. It's very important to do resistance training when trying to lose weight. If you only focus on weight loss via cardio and dieting, you will lose equal muscle mass to fat mass. So if you lose 20lbs, 10lbs will be muscle loss.
This is disastrous! And is the major cause for people rebounding and putting on all the weight they lost.
This is combated with resistance training. A good way to exercise for weight loss is full body HIIT circuits. So you do leg strength and upper body strength in the same workout. You'll be able to maintain muscle mass that way, and lose fat, without rebounding.
Avoid the trends and promises for fast fat loss, easy come easy go.
Is it possible to correct apt in a few months?
So I have spondylolisthesis in L4 L5 and that's the main cause of my apt. That's not going away.
But the apt causes my hip flexors and lumbar extensors to be super tight and my glutes and abs to be under active.
AND if I work on all that just like I describe on this video, it reduces the severity of my apt, allows me to stand and walk with more of a neutral pelvis.
Although I always have to think about it a little.
So I think the focus should be less on how quickly you can fix it and more on how well you manage it.
For me, it's the workouts I do every week that help me manage it.
@@UnityGymOnline how far in was you when you started seeing results, im about a week in now
@@Sir_Dingo immediately, you get an immediate result when you train properly. But there's things you need to do daily to maintain it, and there's things you do weekly.
@@UnityGymOnline I understand now, thank you for your assistance!
Cheers
How do I know if I have a "negative" posterior or anterior tilt?
Google it, then you can look in the mirror and check
😊😊😊😊
Thanks for commenting
I get extreme pain In my thigh when I do the last one
I can’t seem to bring my legs to my chest
Any suggestions?
reduce the intensity by using an object that isn't as high off the ground. See how that goes, good luck
Is it normal for back pain when doing those hipflexor block releases
It's not abnormal. Everyone has different experiences. It's all about exploring what works for you
try this follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
Will a Lumber Denneroll help correct an anterior pelvic tilt or will it make it worse
no idea what that is sorry
How much time will take to make my APT right😊
Couldn't say. Depends on what the cause is. I have sponylolisthesis, so it will never be 100% neutral. But it's a lot better than it was before I did these exercises
How often and how many sets?
You can do this daily for 2-3 sets or every second day for 3-5 sets
try this follow along routine to fix anterior pelvic tilt 3 times a week ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
Please tell me only plank is enough? 1 Min 3 set daily
Ah, no. I would have made a video saying to only plank if that was true.
Before I start doing these things - if my lower back will be in pain when doing some of these exercises - is it okay and normal? Since just by looking at the last exercise that improves flexibility - I might feel a bit of pain in my lower back. I'm just curious so I don't make my APT worse.
Discomfort is OK, avoid pain.
@@UnityGymOnlinethank you very much!!
@@LevesqueHHH you're welcome. Just remember that this is a nice routine to get your first win, which is to feel less pain and be able to stand and move without such a pronounced APT.
After that (about 4 weeks) I recommend doing a more comprehensive program. If you need help, check out the UMS on my website.
How many time
Sorry I don't understand your question?
@@UnityGymOnline how much time will it take to get it right
@@Farmaanali1208 depends on the cause and how severe the APT is. For me it's something I still manage.
But It's far less of an issue for me now.
does this help put your pelvis back into a neutral position, i’m unable to get my pelvis ina neutral position at all when standing and can only be either anterior (my default) or posterior
It helps definitely, but we also need regular strength training and to be aware if how to stand using our glutes
hey Patrick, here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
What do you mean anterior pelvic tilt, and what do you mean fix?
google anterior pelvic tilt
hi... so u fixed ur APT... congrats👏but can u please tell me at which age u corrected this? bcoz I too have APT.. I m just asking to increase my hope to correct my APT.. bcoz I m trying to correct it for a long time.. but none works for me.. that's why asking... tq☺️
I'm 45, I started working on it at about 36 I think
@@UnityGymOnline oh..nice.. tq..
@@ponkuzhaleis6664 here's a follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
I presume a foam roller would do the same job for this?
Yeah a firm one will do it
Can I really fix anterior pelvic tilt at home
Absolutely, you can work on correcting anterior pelvic tilt at home! The exercises in this video are specifically designed to target the key muscle groups involved in anterior pelvic tilt. They will help you strengthen your abs and glutes, stretch your hip flexors, and release tension in your lower back.
By doing these exercises consistently, you'll not only work to correct the tilt but also improve your overall posture, alleviate lower back pain, and enhance your mobility.
Just remember, consistency is key. Make these exercises a regular part of your routine and give your body the time it needs to adjust and strengthen. As always, if you have any significant pain or symptoms, it's a good idea to consult with a healthcare professional. Keep me updated with your progress! 💪😊
here's a follow along routine you can do at home to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
How much sets do i need?
3 sets is good. I have a follow along workout for this coming soon.
try this follow along routine to fix anterior pelvic tilt ua-cam.com/video/AKdonYf-uZU/v-deo.htmlsi=z_U5r3XI3CEFXMSv
Giving the planking a go. I've had APT for over 10 years from gaming in highschool. I was aware of it maybe 6 years ago, and now with neck issues, knee issues, and lower back flare ups, I think this is a huge common denominator. Been gymming for 3+ years, on and off injuries in various places. A lot of my issues come from avoiding the heavy compound lifts, because of my lower back flare ups so I moved to machines, which don't hit the spinal erectors as effectively. I have next to no upper mid back. I have naturally high traps but they are only there due to cross over stimulation. Mid/lower traps are there, lower erectors are there too lol.
I'm not interested in doing glute bridges because my glutes always seem to be stimulated due to leg press.... but I might have to stop being a lazy POS and do them just cause.
How long did it take for you to correct your anterior pelvic tilt? And did you supplement planking with any other ab work? Is it better to aim for lower as opposed to upper? I have virtually no d*ckroot as Joe Rogan calls it, and weak abs all around. Otherwise, I'm in decent shape. I want to get in to deadlifts and my lower back screams at me every time I do them.
Any update?
@@hsueso I'm still working on making it habitual seeing as I'm 2 weeks in. However the planks seem to be underrated. Engaging the glutes, and the core help a lot to build that mind muscle connection and also to get an idea of the posture you want to move towards. It also engages the serratus anterior which will help stabilise the shoulder and prevent shoulder impingement, so that's cool and relevant to me personally.
I don't do glute bridges as yet, but I have started doing squats, to which my glutes do fatigue before anything else.
I don't know what the future holds but all I can do is build up some size in these areas, because other problems with my knees, and even a possible self diagnosed inguinal hernia, are exposing my weak points. I am working on a lot of things at once.
But weak glutes and abdominals seem to be the common denominator here.
Any update?
None of this will get rid of your anterior pelvic tilt but nice try. Why dont you show a before and after pic of it veing fixed.
Why do you say that? What's your experience with APT?
@@UnityGymOnline it's an orientation issue that can only be addressed by activation of certain muscles and inhibition of others, you can't stretch your way out of it. Also, the glute bridge exercise may activate the glutes, but it only activates them within the pattern that your body is orientated to. It's a dysfunctional pattern that creates this pattern. APT can also be a position exist due dysfunctions further up or down the chain, away from the hips. It's way more nuanced than just prescribing these very simple exercises that rarely even scratch the surface of the cause of APT. Proper assessments to look at muscle activity and body positioning is needed to further evaluate what is needed for exercise prescription.
What'd you answer to that, @UnityGymOnline?
@@mmayojr "it's an orientation issue that can only be addressed by activation of certain muscles and inhibition of others" what do you think these exercises are?
Activation of glutes and abs, and stretching the hip flexors and lumbar extensors is best practice for dealing with APT.
As a coach, we need to give people bite size pieces of info that is actionable and will produce a result.
Considering I've been a coach for 25 years and dealt with APT myself, I have sound knowledge of it.
What do you know about proper assessment? What's your education that relates to APT? Have you treated APT in yourself? Have you treated APT in any clients?
@@jknvorneb just responded then.