2:55 Glute Smash: 3min per side, 1 set 3:30 Piriformis PNF: hold 5s then relax, 3-5 reps per side 4:30 Single Leg Good Morning: 10 reps hold 10s in last rep, each side, spine neutral, legs doesnt move 5:31 Mckenzie Push Up: 10reps, 3 sets,dont lift the hip off the ground, breath out in push up, breath in in push down 6:53 Goblet Squat: 12 rep, 4 sets, with weight on chest, hips back, knees out, mantain neutral spine, not arching, chest up 8:46 Back Extension: 20reps, 4 sets, right in the hip line or the bone pronouns in our pelvis, lock our legs, hands on chest it , you can add weight, feels in the lower back and hamstrings and not in the glutes 9:58 Supine Hip Flexion: 15reps per side, 3 sets, fold the mat about a hand size, and place underneath the lumbar spine (en el arco de la espina)
Quando você quer alguma coisa, todo o universo conspira para que você realize o seu desejo., quem puder dar uma força segue o meu canal! Biotipo Training e no insta @Biotipotraining
I’ve been using some of your follow along flexibility video and stretching for cyclist/runners for a few weeks. Not been able to exercise properly for the last 2-3 months due to pain caused by posterior pelvic tilt. Think it’s been coming on me for 12 months or more and I’ve ignored advice on stretching, etc after exercising and also working on different muscles. Really glad to have now also found this posterior pelvic tilt fix video, I’ll be using it over the next few week, so just wanted to say thank you ;) I’m gonna head over to your website and buy they resistance bands.
Awesome videos! I often use them as inspiration for my yoga classes where we focus on postural problems. Just one thing I would like to clarify: the McKenzie push-up to the full extend is rather a Cobra, not an Up-dog. In Upward Facing Dog only the hands and top sides of the feet remain on the floor, but hips, thighs and knees come off the ground. This requires good core stability as it can cause a lot of pressure in the lower back, and it is aiming more at extending the spine and arching back in the upper part.
Great video. I'm in a great load of pain in my hip, back and leg since years and been treating it like APT. But now I realize that my glutes are not underactive, they are tight and overworked any are mostly my source of pain. And my hip isn't tilted forward, but rather shifted forward, flatteing out my lumbar spine. Will try this routine now. Though I will substitute squats with legpress for now, because squats are way too advanced for where I am at right now.
It's a great video, thank you for this! Everywhere on the internet I've seen video about APT and anybody can't helped me with my PPT problem. Mayby something about straitght back syndrome? Lots of people have problem wit that.
This routine (along with a new bed) has saved me from sciatica! It was unbearable. Thank you for sharing this excellent routine! I subbed pigeon pose holds for the PNF stretches and Prone Extensions for back extensions due to lack of equipment at home. I also do a weekly lifting session that includes 3X10 each of squats, Romanian dead lifts and weighted step ups.
Glad to hear you got relief! I've got sciatic nerve pain myself, and I have a posterior pelvic tilt, too. My behind is all tucked under and looks horrible. I thought I was just getting old and had no idea it was because I was slumping in the chair so much. Now I have to strain to stand up straight. But now that I know what the problem is, I'm definitely working on correcting it. I think this is messing with my SI joint, too!
Just watched all of your posture vids mate. I never even heard of you before and I'm from the UK too😄 Anyway so much useful stuff mate I lift and I cardio (cardio could be more😄) but my posture is shocking I'd started yoga but fell off but am starting that again and will start these exersizes too😁👍
Absolutely have posterior pelvic tilt - after childbearing, carrying them, and breastfeeding posture! Been an issue now for years. I need help, looking forward to following your guidance, thank you!
10:55 lol the opposite happened to me... I used to have an anterior pelvic tilt and started focusing too much on pushing my pelvis back throughout the day and while sitting that I ended up developing a posterior pelvic tilt in the process... and somehow it took me two years to realize it lol Also that McKenzie push-up is super hard to do for me I can only lift myself up a few centimeters so I'm glad I finally get to strengthen my lumbar erectors! Really hope I'll be able to fix my awkward posture for good and prevent further muscle imbalance while working out!
Hi there Tom, firstly would like to congratúlate you on all your work to help us Feel better and improve our postures in such a was thats easy to follówb and understand , i used to have an ATP and realized 6 years later i now have a swayback , which has beben causes by muscle imbalances , i used to compete in triatlones, now i cant even run a 5 km without my hamstrings contracting , would it make sense to stretch them, it doesnt deme to help, would they need strenghteneing Tom?
What would you recommend doing if you only have posterior pelvic tilt in one of your hips? My left side is fine but my right one has tilt. it’s hard to do some exercises because it feels like my left side muscles are doing most of work during strengthening exercises
Great video! 😊 Two questions please: 1. What can I replace back extensions with? I do work out at home... will superman do? 2. If I do this routine twice a week, how long do you think before it take effect? When should I expect to feel the difference? And if I increase the frequency to daily, is it ok? Thanks so much 💪🏻💪🏻💪🏻
Does anyone know if it’s possible that having posterior pelvic tilt causes a lot of weight and muscle to be gained on the quads? I seem to have that problem where I have large quads and tucked glutes 😢
Hi Tom, thanks for this!! Very thorough. I am slightly confused about the Mckinzie push: my hips are NOT supposed to leave the mat? Mine naturally do, probably because of how stiff/inflexible I am.
how would I alter this routine to accommodate a hip impingement? I'm a mess. I have kyphosis and knock knees with collapsed arches. Plus the hip impingement.
i get popping sounds when doing the final hip flexor exercise - what causes this and how can i treat it? My glutes/hamstrings are tight but i'm stretching them lots so anything else i can do?
Great video Tom, very helpful exercises. Quick question - when I’m doing the piriformis I get a pain on the outside of the knee that my weight is on. Is this normal, or indicative of another problem?
If I get it right, maybe you should work on your TFL before going on the piriformis. Like using a foam roll on it first and then performing the stretch.
Great video, thanks Tom! Been looking for something like this! On a different topic though, do you happen to have any suggestions/tips for good shoulder rehab exercises after a labral tear? Thanks so much! :)
Do you happen to have stretches specific to having spinal fusion from T2-L2? I have a very flat back/butt, im 6’3” 155, so thin framed. Think marfan frame.
Great routine ! Do you have something equivalent to the piriformis stretching that wouldn't require a box like this ? Maybe the same one directly on the ground ?
Thanks a lot ! I discovered your channel quite a while ago now while I was looking for stretching drills. No other channel comes even close. You're very exhaustive and precise and it turns out very helpful too. Thanks for the quick answer. My lower back pain (due to posterior pelvic tilt) should go away soon
does anyone know if single leg RDL is a good exercise for correcting posterior pelvic tilt. I was thinking that this exercise could engage those lumbar erectors well
Awesome video! Any tips for if you have to sit for 7+ hours a day to combat PPT? Or would doing these exercises and being aware of your posture enough?
I have a flat lower back, rounded shoulders and very tight hamstrings, but i feel like my abs are still too loose, can i have PPT and still have a weak stomach? feels like my lower abs are quite weak.
I don't know how to do back extensions in my home gym since I don't have stall bars and a sling or a roman chair. Any suggestions or alternative exercises? Thanks.
Great work as usual! Question: my left knee suddenly started to have cramps if i were to try stretching my left hamstring, even if i try doing it with the hip hinge. The pain is at the back of the left knee, at the left side Any tips?
@@BodyweightWarrior Yes, I ment the most obvious ones directly related to the video, such as how often should I do this routine of stretches/exercises taking into account that these muscles are easily overloaded and probably need more prolongued rest than other muscular groups? Thanks again. Cheers
2:55 Glute Smash: 3min per side, 1 set
3:30 Piriformis PNF: hold 5s then relax, 3-5 reps per side
4:30 Single Leg Good Morning: 10 reps hold 10s in last rep, each side, spine neutral, legs doesnt move
5:31 Mckenzie Push Up: 10reps, 3 sets,dont lift the hip off the ground, breath out in push up, breath in in push down
6:53 Goblet Squat: 12 rep, 4 sets, with weight on chest, hips back, knees out, mantain neutral spine, not arching, chest up
8:46 Back Extension: 20reps, 4 sets, right in the hip line or the bone pronouns in our pelvis, lock our legs, hands on chest it , you can add weight, feels in the lower back and hamstrings and not in the glutes
9:58 Supine Hip Flexion: 15reps per side, 3 sets, fold the mat about a hand size, and place underneath the lumbar spine (en el arco de la espina)
Perfect; Anterior seems to get most of the attention.
Quando você quer alguma coisa, todo o universo conspira para que você realize o seu desejo., quem puder dar uma força segue o meu canal!
Biotipo Training e no insta @Biotipotraining
@Will Marcus No... No one cares bot
Agreed. And apparently a lot of spammers agree too 😉
Yes, i still have the same problem for years. Its tough to stretch tight hamstring and piriformis😂
respect for this guy, doing sport without roids or showing off. Very educational videos. Thank you!
I’ve been using some of your follow along flexibility video and stretching for cyclist/runners for a few weeks.
Not been able to exercise properly for the last 2-3 months due to pain caused by posterior pelvic tilt. Think it’s been coming on me for 12 months or more and I’ve ignored advice on stretching, etc after exercising and also working on different muscles.
Really glad to have now also found this posterior pelvic tilt fix video, I’ll be using it over the next few week, so just wanted to say thank you ;)
I’m gonna head over to your website and buy they resistance bands.
did it help? did u fixed it??
Awesome videos! I often use them as inspiration for my yoga classes where we focus on postural problems. Just one thing I would like to clarify: the McKenzie push-up to the full extend is rather a Cobra, not an Up-dog. In Upward Facing Dog only the hands and top sides of the feet remain on the floor, but hips, thighs and knees come off the ground. This requires good core stability as it can cause a lot of pressure in the lower back, and it is aiming more at extending the spine and arching back in the upper part.
This works for swayback as well, thanks a lot mate!
Great video. I'm in a great load of pain in my hip, back and leg since years and been treating it like APT. But now I realize that my glutes are not underactive, they are tight and overworked any are mostly my source of pain. And my hip isn't tilted forward, but rather shifted forward, flatteing out my lumbar spine. Will try this routine now. Though I will substitute squats with legpress for now, because squats are way too advanced for where I am at right now.
I have same problem and pain, too. Did you make any progress on this?
Thanks man there's a million APT videos this is just what i needed
You look like a tall fella so I really appreciate your content since as 6,3" myself it's nice to see issues tackled by a taller athlete (y)
Notification gang all day. Calisthenics For life.
ohh man i am working on my apt since 3 months really hard and from somedays i am doubting that why my knees are hyperextended , now i got to know
Thanks from New Hampshire USA. Very good information
Out here saving lives. Thank you!
It's a great video, thank you for this! Everywhere on the internet I've seen video about APT and anybody can't helped me with my PPT problem. Mayby something about straitght back syndrome? Lots of people have problem wit that.
I have this and it causes me so much trouble. Im glad I found your channel. Im getting started right now!
What good videos you make Tom!!
thanks for the vid mate love the way you explain everything nice and simple, subscribed :)
You got it all covered my friend.
Well done....
Great exercises, calm and pleseant voice to listen to for a while
This routine (along with a new bed) has saved me from sciatica! It was unbearable. Thank you for sharing this excellent routine! I subbed pigeon pose holds for the PNF stretches and Prone Extensions for back extensions due to lack of equipment at home. I also do a weekly lifting session that includes 3X10 each of squats, Romanian dead lifts and weighted step ups.
Glad to hear you got relief! I've got sciatic nerve pain myself, and I have a posterior pelvic tilt, too. My behind is all tucked under and looks horrible. I thought I was just getting old and had no idea it was because I was slumping in the chair so much.
Now I have to strain to stand up straight. But now that I know what the problem is, I'm definitely working on correcting it. I think this is messing with my SI joint, too!
Really informative video. Love how thoroughly, yet simply, you explained everything. Goblet squat is one of my favourite exercises.
Tamara goblet squats are bae
Super solid content. Can't wait to try. Thank you!
Thank you for these easy to do at home exercises
Just watched all of your posture vids mate. I never even heard of you before and I'm from the UK too😄
Anyway so much useful stuff mate I lift and I cardio (cardio could be more😄) but my posture is shocking I'd started yoga but fell off but am starting that again and will start these exersizes too😁👍
very detailed and comprehensive video, thankyou
Actually 70% of people have one-sided posterior tilt (speaking from practical experience). Great video!
Where is that 70% bc the doctors that i went are really not aware of this and just throwing bad ideas as the cause of this
When my back goes out I’m stuck in posterior tilt, this is very helpful especially the goodmorning
Absolutely have posterior pelvic tilt - after childbearing, carrying them, and breastfeeding posture! Been an issue now for years. I need help, looking forward to following your guidance, thank you!
best video on this topic. Thanks
Always good content tom keep it up bro 😀🤸✌️👌
just what i've been looking for, quality video
Love this guy man this guy is giving some good quality and quantity knowledge just for free🎉🎉🙏🙏🙏 love from India 🙏🙏🙏
10:55 lol the opposite happened to me... I used to have an anterior pelvic tilt and started focusing too much on pushing my pelvis back throughout the day and while sitting that I ended up developing a posterior pelvic tilt in the process... and somehow it took me two years to realize it lol
Also that McKenzie push-up is super hard to do for me I can only lift myself up a few centimeters so I'm glad I finally get to strengthen my lumbar erectors! Really hope I'll be able to fix my awkward posture for good and prevent further muscle imbalance while working out!
Useful exercises very well explained
Excellent info! Thanks!!
Great video.one of the main causes of posterior pelvic tilt is weak glutes as well as weak back errectors
Hi there Tom, firstly would like to congratúlate you on all your work to help us Feel better and improve our postures in such a was thats easy to follówb and understand , i used to have an ATP and realized 6 years later i now have a swayback , which has beben causes by muscle imbalances , i used to compete in triatlones, now i cant even run a 5 km without my hamstrings contracting , would it make sense to stretch them, it doesnt deme to help, would they need strenghteneing Tom?
Great video!
What would you recommend doing if you only have posterior pelvic tilt in one of your hips? My left side is fine but my right one has tilt. it’s hard to do some exercises because it feels like my left side muscles are doing most of work during strengthening exercises
Really helpful! Thank you for this
Great video! 😊
Two questions please:
1. What can I replace back extensions with? I do work out at home... will superman do?
2. If I do this routine twice a week, how long do you think before it take effect? When should I expect to feel the difference? And if I increase the frequency to daily, is it ok?
Thanks so much 💪🏻💪🏻💪🏻
time 8:04 idea is very creative! I had the wall bars and just never thought of the application before.
If there is posterior pelvic tilt on one side, should the exercises be performed only on 1 side? Thank you for an excellent video!
Thanks from France !
Comment for improving the ranges 😄 Written down, now down to businesses!
Are these exercises helpful for facet joint pain.....
Great sharing Tom
Does anyone know if it’s possible that having posterior pelvic tilt causes a lot of weight and muscle to be gained on the quads? I seem to have that problem where I have large quads and tucked glutes 😢
Could you share a link or the name of this belt you use for the beck extension?
So great felt immediate relief woahhhhhhh tennis ball to the tushhhhhh ouchhhh but felt great after
Hi Tom, thanks for this!! Very thorough. I am slightly confused about the Mckinzie push: my hips are NOT supposed to leave the mat? Mine naturally do, probably because of how stiff/inflexible I am.
Really good info. Besides the exercises to fix it, is it also about relaxing the abdominals so that the pelvis gets into a more natural position?
This Guy's super good 👍
how would I alter this routine to accommodate a hip impingement? I'm a mess. I have kyphosis and knock knees with collapsed arches. Plus the hip impingement.
Thank you, great video
During the Mckenzie push up, on the way down I feel pressure and a click in my left elbow. Do you know why or what i could do to fix that?
Are you a physical therapist? Really seems like this would work. Going to start.
Muchas gracias de corazón ❤️🙏
is there any posture routines that to add to daily activities or are they the as anterior pelvic tilt posture fix
125K !! Love your videos Tom.
i get popping sounds when doing the final hip flexor exercise - what causes this and how can i treat it? My glutes/hamstrings are tight but i'm stretching them lots so anything else i can do?
I do love your shirt
Do u have a link for it?
wonderful.Thanks
Have you got one for anterior pelvic tilt? Many thanks and great videos by the way.
Link in the description.
Great video Tom, very helpful exercises. Quick question - when I’m doing the piriformis I get a pain on the outside of the knee that my weight is on. Is this normal, or indicative of another problem?
If I get it right, maybe you should work on your TFL before going on the piriformis. Like using a foam roll on it first and then performing the stretch.
Can I substitute goblet squats with front squats?
What's the name of those blue rectangular support things at 3:20? Can't find stuff like that on Amazon. I bet they can be very useful.
yoga blocks and yoga bricks
Lucien Grondin BcAk
Thanks
Can you tell me where to get a sling like the one you used for the back extensions ? Thanks a lot, another great video !!
Heppe no idea but I don’t actually like it that much. Blocks are better
Great video, thanks Tom! Been looking for something like this!
On a different topic though, do you happen to have any suggestions/tips for good shoulder rehab exercises after a labral tear? Thanks so much! :)
Alex B it’s a tough one. See a physio and assess from there :)
Tom Merrick thanks for the reply. It really is. I might do that.
Blinkin brilliant x
What do you think about having the strong exercises with the whole strength routine days and the flexibility exercises in an active recovery day?
How should I sleep to fix a posterior tilt?
I have an anterior pelvic tilt and a lot of videos on UA-cam haven't really helped
Do you happen to have stretches specific to having spinal fusion from T2-L2? I have a very flat back/butt, im 6’3” 155, so thin framed. Think marfan frame.
Do you have any vids on knees that aren't tracking properly? My right shin feels like it is dislocating at times.
Great routine ! Do you have something equivalent to the piriformis stretching that wouldn't require a box like this ? Maybe the same one directly on the ground ?
I have a full video on the pigeon position which would be an equally good choice: ua-cam.com/video/2msg4jdu0vk/v-deo.html
Thanks a lot ! I discovered your channel quite a while ago now while I was looking for stretching drills. No other channel comes even close. You're very exhaustive and precise and it turns out very helpful too. Thanks for the quick answer. My lower back pain (due to posterior pelvic tilt) should go away soon
good advice
How important is the the soft tissue first step?
does anyone know if single leg RDL is a good exercise for correcting posterior pelvic tilt. I was thinking that this exercise could engage those lumbar erectors well
Great video I never knew that my hip flexor was this weak
Awesome video! Any tips for if you have to sit for 7+ hours a day to combat PPT? Or would doing these exercises and being aware of your posture enough?
Tom Finch exercises and awareness is enough. Just remember to assess whether you actually have PPT
Tom Merrick awesome! Thank you 👍🏻
Where can I buy that strap for the 45 degree hyper set up on stall bars??
Would it be okay to do this as part of a warm up for a traditional leg day?
So should fix my posterior tilt before I strengthen my abs since they’re tight? Also, you’re great!
You still need to train your obliques and transversus abdominus. Your rectus abdominus is tight
zeimeris but will working my core cause it to be bigger? I’m a girl so I don’t want to bulk up the area
I have a flat lower back, rounded shoulders and very tight hamstrings, but i feel like my abs are still too loose, can i have PPT and still have a weak stomach? feels like my lower abs are quite weak.
Can the pelvis tilt this way on one side, making you uneven? If so, what do you do then with the exercises?
I have this on one side. Any tips on how to fix that
My spine is pushing through my skin because of this
Thank you
Thank you!
I don't know how to do back extensions in my home gym since I don't have stall bars and a sling or a roman chair. Any suggestions or alternative exercises? Thanks.
Pat Black lay down ontop the Edge of a table with your Upper Body over the Edge and voila
Thanks, do you have a suggestion on how to hook your legs under something while lying on a table? The anchor point is the issue.
So even when you have hyperextended knees you should stretch your hamstrings?
How often should one do this? Per week?
Great work as usual!
Question: my left knee suddenly started to have cramps if i were to try stretching my left hamstring, even if i try doing it with the hip hinge. The pain is at the back of the left knee, at the left side
Any tips?
I'd like them shoes please.
Should this be done every day?
Anyone know the name of the shoes he's wearing in the video? Been looking for some like them for calisthenics for a lifetime
Darcy Vendy they’re vivobarefoot primus lite :)
Ty man, appreciate it. Pretty much guiding my cals path in parallel to mma
Thanks Tom. I just hoped you bothered to answer a few of the interesting questions posted here.
Xabier Novelle a lot of them are just too vague to answer online. They need assessments etc
@@BodyweightWarrior Yes, I ment the most obvious ones directly related to the video, such as how often should I do this routine of stretches/exercises taking into account that these muscles are easily overloaded and probably need more prolongued rest than other muscular groups?
Thanks again.
Cheers
No link to hamstring stretch in bio