How you walk can fix your Anterior Pelvic Tilt and Posterior Pelvic Tilt
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- เผยแพร่เมื่อ 17 ส.ค. 2022
- If you have abnormal Anterior Pelvic Tilt or Pelvic Anterior Tilt, you could easily regain your neutral Pelvis by forefoot walking.
Conventional shoes with heels takes the Pelvis out of balance.
The Pelvis is at it's most neutral zone, when the feet are fully grounded, with contact of the whole foot (Heel to Toe)
The combination of heel strike walking with an elevated heel has our telemetry out of wack, creating extremely unresponsive muscles.
Forefoot walking allows you to develop these lagging muscles, by incorporating them daily as you Walk.
The Psoas is an intergral part of your Posture and is also the most problematic, due to our lifestyle choices.
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This is life changing! I never considering lifting my knee up when walking. Thank you for this!
I can't believe how this simple technique has helped me so much. I started doing it and literally felt muscles around my knees, ankles and thighs that I know now I've not been using . You're teaching people to walk properly! 😂
My APT was reduced in half after just one day! I've tried to fix it by stretching my hip flexors, doing crunches or working my glutes, but with little to no effect. Yesterday I walked throughout the day like you show and then 25 minutes on a treadmill non stop and I immediately saw the results. My lumbar spine feels way better, instead I feel a lot of tension in abs, hip flexors, lower back, even my ankles, but it feels right if that makes sense. Thank you so much, brother!
And you lost your acne and a lot of weight too? Stop this bullshit
Best walking tips on the platform. Working with these tips has helped me immensely. Only 2 months in barefoot shoes and I will never go back. My only regret is waiting so long.
Great to hear! I could never go back, also.
I'm trying it out and it's very tiring. I'm in the first couple of days of trying it. Does your body adjust to be able to do it more easily?
@@andybryant8509 Yes it was very difficult at first. My first walk I was only able to walk for 100 meters, Now I'm up to 2 km already. You should start slowly especially if your on feet a lot. Just keep slowly increasing your barefoot time. Just like all good things, it takes some time and effort. It's kind of like learning to walk all over again, but properly.
@@andybryant8509 where do buy barefoot shoes?
@@GrownandHealthy please tell me some psoas and hip flexor exercises !
Content does not get any better than this! EVER!!!
I've always been a forefoot striker while running, but more of a heal striker when walking. Your guidance has helped me immensely over the past couple months. By following your instructions, I simply feel better overall and that's really all we can ask for in life. Just got to keep it going. Thank you!!
This should be taught to kids, especially those participating in sports! This is great information for putting your best foot forward! 😃
Esp to those kids who sit on phone and computer for long
@@shrilakshmi4238 biggest regret was sitting in the chair for so long during Covid pandemic. Been struggling with this and get made fun of my butt. I’m ready to fix it.
I am basically learning to walk again at age 54. After 15 years of extreme hip pain caused by joint destruction related to Ankylosing Spondylitis, I have now had both hips replaced. A minor set back with a knee issue has now passed and I am finally completely pain free and ready to get back to life. Years of low activity levels and relying on a severe Trendelenburg gait and cane to move around have caused me to develop habits I am finding very hard to break. Watching your videos and learning to walk properly again is a lot harder than I thought, but your scientific explanations really make it easier for me to understand and work towards. Thank you !
Hi! How are you feeling? I would love to connect and talk with you! 39 years old male and have multi level AS, L4-L5 protruding to the left. Having leg and foot issues amongst other issues. Can we chat? It’s been difficult to find help from doctors. Would love advice! Thank you so much!
Perfect timing for TH-cam to suggest this. Glad to find your channel. Dealing with this recently.
Oh my gosh that makes so much sense. People always told me i walk weird and i have anterior pelvic tilt
What is anterior pelvic tilt?
Me too!!. since I was 15 years old.. I didn't understand what they meant.. it was embarrassing.. now Im 35 I finally get it
Thank you so much ! Each video is invaluable!
Your videos are always great, thanks!
I never though there would be so much similarity between walking and running. It is a great idea to develop all the muscles required for running while walking. I enjoy both walking and running but I always though that heel strike while walking was the way to go. Thank you! The care you take to explain the walking movement is well appreciated thank you. Walking the way you explain it make it look very similar to the movement used in the diagonal stride used in classical x-country skiing.
Thank you for helping, I started watching this channel a couple of days, learned easy and significant movements, most of which I am already doing but it is reassuring, I feel this channel will grow healthy to millions of subs and views from the excellent content being made here.
This was great! I’ve studied my lower back pain for years and knew it had to do with weakness in my hips. You just provided a comprehensive understanding and usable info to change the bad posture/walking deficits that are achievable to overcome. Ty for that!
You are amazing!!!! Thank you for a step by step break down🤗🙌🏿
that heel striker with the blue headset getting roasted with every video. love it. another great video ty.
I don't understand why you don't have more views!! I agree that you give the best tutorials on TH-cam. You give clear, practical advice, which is very easy to follow. Thank you for all of your videos, because up until finding them I was really struggling to know how to change my walking patterns. Thank you, thank you! Keep up the good work!
Thank you! I appreciate you.
Learned this the hard way after a couple pinched nerves in the lumbar. Definitely on point with this and wish I would have seen it earlier
Its amazing that we get information this valuable for free
Great videos and great techniques. I really feel that this is the key I have been lacking. Never ever felt really comfortable/balanced/powerfull walking or running before..
Thanks a lot!
Great stuff man! Thank you!
Getting to the root of so many problems and I am learning the better form . 🙏🙏
Hi, good quality advice, much to be said for good static and dynamic posture along with streching and exercise😀
That was well explained. Thank you.
Oh my God i tried it yesterday on a walk and felt things moving all around my pelvis. Felt like i can't walk anymore b/c of how hard it was even when i slowed down a lot. but today my back isn't hurting, my hips are loose and i haven't even done any evening stretches yesterday.
Thank You dude looks like i was doing this barefoot walking thing all wrong until You showed up on my feed.
Bless You have a good one
Your videos are so helpful. I checked out the shoes you recommend You would do great with a shopify store! Thank you for generously sharing your knowledge.
Excellent tips!
Excellent! All of this will happen naturally in a natural environment. Living a life on concrete and walking on it most of the time the problems with the gait will arise naturally, I guess, as an adaptation. You are an excellent educator in explaining and showing the mechanics of walking for the body. Thank you!
I ordered a couple of barefoot shoes prior to finding your videos. I can hold my knee up as I believe I have been walking properly. Barefoot shoes will be so much better. Now just need them to arrive. One pair for the gym and another pair for everyday.
Thank you for this brother
such a good video, thank you
Thanks bro, this really helps. Sending you some positive thoughts and energy bro.
I appreciate it
My knee pain has reduced in a couple steps from this. wow what technique
All your presentations have been very informative and has made me aware of bad or lazy habits that we have fell into and i greatly appreciate you making me aware of my shortcomings in recent years...even though i was a very high level basketball player in my youth. This😀 presentation has been one that has really opened my eyes to how my body has developed over these covid years and what has deteriorated in my ability to move. engaging these simple concepts into my daily life has removed pain and inability to reach full range of motions which now i am progressing and seeing daily improvements. I thank you greatly
You are great
The Man
It helped me thank you
Sir, I will be grateful provided you make a video on speed walking as you have been shown for few seconds regarding discussion on posture of interior and exterior pelvic with back pain. Thanking you for your perfect guidance.
great video!
Thank you for the tutorial
Thank you, helped me alot man!
Thank you...I will surely give this a try starting tomorrow morning...Hope it helps! 😀 Very informative and confirms what I thought..Hoping to report back success or some improvement 👍
Great explanation. Thank you!
Glad it was helpful!
Thank you. This looks to be the answer for where to begin my healing, before even going to physical therapy. I'll give it a try. I figured out myself that I could have a pelvic tilt, because I went to physical therapy 2 yrs ago with no answers. All they di was use a heated plate on the pinch in loeer back until it went numb. The low back still flares up if I lift more than a gallen of water; and this is one video that has some answers for my recovery. I cannot bear weight on left side going up the stairs, yet going down is okay. I've had inflammation in my lower back for a long time, yet only recently had trouble going up the stairs. Last year I recall grabbing the rail just for a little support. But 4 months ago, I changed shoes, and that evening had sudden burning pain in the upper left thigh muscle, then a pinch in the joint right behind the muscle. A couple days later, I could'nt go up the stairs. I was arranging to go see the doctor for some new answers. Thanks so much. I think you just saved me from having a bunch of bills to pay with no answers. ❤
Good stuff!
Great video ! I’ve just started practicing it and my hips feel a slight relieve already. And I’m only 21. I wish I knew this since I was young haha. Keep up the good work boss !
I dont get it, so how am i supposed to walk?
Delivering again🤙🤙 was wondering why landing on my forefoot felt weird immediately felt the difference
Brilliant, many thanks 🙏
Glad it was helpful!
For more than 20 years I have struggled with back problems. Chiropractic. Exercise. Stretching. I'm in good shape but my back is always sketchy. When I look in the mirror my pelvis tilts forward on top and in on the bottom. THIS IS LIFE CHANGING FOR ME. I walk heel first. God bless you for sharing this!!!!
Correction: pelvis tilts back at top and forward at bottom. So I have posterior pelvic tilt. Makes my spine flat.
Wow, I think I may have just found one of the main reasons I have had back issues my whole life. Even though I've been to innumerable physiotherapists/chiropractors/doctors etc. and undertaken many training/stretching protocols. I walk a lot for my business as a gardener/mowing contractor and my heel strike is very exaggerated. Every time I try to start running again I end up with a back injury. I'll be implementing this and seeing if things improve.
Thanks from Australia!
I struggled with chronic pain and opiate addiction for 20 years or so, (I'm 46 now) and the last 15 years or so my anterior pelvic tilt has worsened. By focusing on functional strength training, rather than mainstream general medicine, I've experienced such a fantastic reduction of my pain levels. Whilst obviously well intentioned and essential to health, medicine focuses on the problem where as training addresses the problem, but works on the solution. My G.P never put any real emphasis on training, other than the obvious mood improvements when I train, as opposed to depression and anxiety when I don't train. So many unhappy years of my life could have been different, if someone had said what's best rather than fearing that they'd hurt my feelings. "Whilst you have legitimate pain management concerns, you also have such pronounced pelvic tilt that it makes perfect sense that you're experiencing lower back pain. It's imperative that you train regularly, here's an info sheet on APT and the muscle groups you'll need to focus on" etc? Even be blunt, "You're walking like Donald Duck, you're lower back is being overloaded. You need to train!"
I became obese too, but common sense and general knowledge made losing the weight easy. Great videos, Sir. Logical and well articulated. Clear and concise. Thank you. (Regards, from Alex in Australia).
Just recently i went to physio for my lower back pain, and the therapist talk to me about the pelvic tilt, i think now maybe i can get better, have this pain for more than six months, now I see a light at the end of the tunnel!
Great video! And shout out to Little Mulberry Park in Gwinnett!
This is such a revelation to me and to be taught how to walk properly to a healthy body is profound. Definitely a sub and thank you!
I'm using your tips to walk differently. My heel pain is a reminder that keeps me in check. My posture is changing.
What feels challenging is how different this walk feels. Sometimes I laugh at myself. 🙃
Don't overthink it.. start barefoot (not even barefoot shoes)
1.Hopping in place at a low height(like using jump rope) for 30sec- 1 min for 3 sets
2.Hop at a low height, no more than an 1-2 inches off the ground.
3.How you land in these low hops, is how you can land during your walk,
4. You can practice pushing a (supermarket) cart and focus on slightly lifting the knee, to step,
instead of kicking forward.
@@GrownandHealthy There is an interesting thing for me how I start to touch the ground differently with my feet, like I realize I can be much lighter, more gentle, sort of relating to the ground. Of course I would do that in the forest on a trail naturally, but on asphalt or concrete my feet get so little sensory stimulation. Barefoot and with barefoot shoes this is a discovery for meg. I am no longer just transporting my body or my head with my feet, but enjoying the sensory stimulation of my feet and of using my legs. Thank you!
Always golden. I am getting over plantar fasciosis...I am walking in barefoot shoes
Have been trying to hit 10k a day while walking with 'more intent' and this has really put the pieces together. I thought I should try to tuck my pelvis a bit more since 'marching' felt a bit strange, but I guess I need to do more of a march!
im 23, had some mental issues, locked myself from the world, i used to be healthy now i have all sorts of problems due to practicing sports mindlessly. Regaining control now and on my way to having a better relationship with myself and the world
After years of fibromyalgia I could barely sit or walk or sleep from the pain and your videos made me realize how much I was lacking in movement and posture awareness. I found some research that pointed at how women with FMS walk with a different gait compared to the control group, would you be interested in making a video about this topic?
Awesome video and explanation!
I hate the message but I like the messenger's ability to deliver to me the harsh reality that I NOW HAVE TO LEARN TO WALK AGAIN!!!
Thanks for the advice I am going to implement this as of right now and start to police my movement periodically by setting multiple alarms daily to bring about awareness to my problem!!!!
"The journey of 1000 miles begins with a single step."
Lao Tzu
Good day to you thank you so much for the video. I appreciate you being so thorough but if you could spend more time on showing the proper way of walking, that would be a big help please and thank you kindly.
I didn't need convincing about forefoot strike as i have switched to barefoot running few months ago and loving it. But i have found explanations very clear and logical. And, yes, my hip flexors are stronger and my flexibility is better.
Thank you for quality video.
Thanks for watching! Going barefoot has improved many aspects, especially my posture.
Barefoot? it's not effective for people with different leg lengths, I wear a shoe insert for my smaller leg and foot. You would never know it by looking at me, discovered by a chiropractor when my hips and back were hurting. I had noticed it by the way each pant leg fell above my foot
it's so helpful I never go without wearing the insert otherwise many alignment issues result. Adding this in case someone might benefit.
@@robin472 I've been there, done that. In my running career of 25 years i have been wearing most supportive shoes, minimalist shoes, been to chiropractors, chiropodists, physios ,had designer made insoles etc. All because of slight pronation on one foot that was causing muscle inbalance in hips and shoulders.
You will not be able to connect with your body and correct the core issue until you get rid of all the crutches, like shoes and insoles.
Are you sure your legs are different length? This is actually very rare and there could be something else going on
Sir, in this video you shown walking for few seconds which is accurate and stylish also. If you make a video on your walking only for few minutes, I will be grateful.
Interesting! I have APT and just tried this for the first time and the first thing I felt were my tight hamstrings! I am curious about it so I will try this some more 😅
Real stuff
i'm going to try this!
Please do!
Thank you very much for this video. I live in France where I've seen several osteopaths and chiropractors, to no avail. And most importantly, I've never gotten a diagnosis for the source of my pain. I had noticed the fact that I tended to drag my feet rather than lift them when walking and that I had no strength whatsoever in my knees (and I guess thighs as well). I am very lax so I'd just pick up things by bending all the way down to the floor effortlessly. Now I understand I need to build up the right muscles. I've started doing lots of squats. I hope that's okay. I'm moving abroad soon so I need to get right to it. Will try walking a few kms a day.
Expecting rapid walking vedeo as you shown initially in this vedeo in forefoot strike.
its so crazy that videos of this caliber exist right next to clickbait. i feel bad for anyone looking for APT fixes and not finding this
Can you discuss Trendelenburg gait and how to correct it PLEASE???
As soon as I bought my vivobarefoot shoes I naturally started to land my foot central to forefoot bias. It feels bad landing heel first. I engage my glute on every push forward. With a slight outward twist like a slight corkscrew into the ground it really engages the glute med.
Brother we appreciate you! Can you talk about multilevel spondylosis of the lumbar or l4-l5 to the left/right? Thank you!
Just got barefoot shoes to help with my hip issues
Can you do a video on turning?
Thank you! You explain really well. I have been using barefoot shoes for the last 5 years and some of things you explain I have managed to figure out on my own, like landing on the hill or inward pronation. After watching your videos I am trying to rotate the hips too and will try with the high knee. However I feel that there is still something wrong in how I am walking. Now my hypothesis is my toes. I noticed how you activate your toes, they are never completely straight. Maybe that is the reason two of my arches are gone, that I am not using my toes for pushing off the ground? Could you please make a video about that aspect of walking? Thank you!
Sure, I will touch on that. Just think of how you throw a ball, you would incorporate the flexion of your fingers.
Especially, ss you exert more force.
the role up n down move at 7:50 mark is hard for me . i could work all day n be fine but the second i pick up a sock i pull my back . even doing dishes at 6'3 that kills me , the worst angle! great vid ! thanks ill try these excercises
I know what you are talking about..and I found out why..
I will be starting a series that starts with breathing and then to apparent problems that are connected.
thoughts on Spinal Engine and rotating while walking? As WeckMethod and GOATA advocate?
I define have that it is so painful
Great Vid! Is it ok to walk fast with your arms crossed in front of you? I have always walked that way, 4.2 miles per hour on the treadmill for 2 miles. I hardly ever see anyone walking with their arms crossed at the gyms I go to.
I don't know if you will be reading this, would you say that the march in place exercise where you are raising your leg/knee high up would be an equivalence or substitute for the walking method you have described?
Do you have any tips for someone with capsulitis on the second toe? I've been trying to be barefoot more the past 2 weeks and recently the pain in the ball of my foot makes walking, even in your forefoot style, quite uncomfortable. Would appreciate any advice.
Apologies for my ignorant question.Great insightful video but im not sure this fully addresses those of us with PPT. Can you please clarify. For a severe posterior pelvic tilt will this high knee gait and subsequent psoas activation assist PPT without overloading the spinal anatomy? Kind regards and much thanks.
I have to try that since my gkutes definitely inactive
I love this shit
Is it slightly toward tilt of upper body as in running
🙏🏼🙏🏼🙏🏼
I can sprint very well but have pain when walking with heel strike. Trying now to change my walking style, maybe this can be a therapy for my glute niggles and anterior pelvic tilt?
Would walking on an incline help?
Would this forefoot walking pattern eventually fix knock knees and fallen arches?
I have a bad anterior pelvic tilt that has given me tight hips hamstrings and patella tracking disorder on both sides.
Will using an elliptical machine help reset pelvic tilt?
Would walking on tip toe have the same effect? I have to wear boots and find modern shoes aren't really built for toe striking
so toe walking is better than heel to toe to reduce back pain?
Is it OK to do even if you have knock knees
I'm trying to relearn how to walk to mitigate decade-long heel pain and ankle and peroneal tendonitis issues. However, it's hard not to default back into a life ingrained pattern. I'm pretty attentive to catching myself and returning after every dozen or so steps, but how can I be sure that I'm actually maintaining correct form of front strike, arched knees, peeling the foot, pushing with toes, and (hardest to judge in the moment) pelvic tilt?
What about peoples posture naturally with hyperextended legs?
I have a question, I try to be purposeful when I push off with my toes,I can't get extension and my calves are not engaging and my entire back leg hurts when I extend and push off.
The back of the legs are extremely weak and little muscle engagement.
I hope this makes sense.
Thank you in advance.
Probably get more benefit from just bending your knees a little bit while walking… your forefoot one you just aren’t locking the knee out/over stepping
Are Xero shoes OK for running/walking, or should I go with another brand?
Yes, they are good.
@@GrownandHealthy Great, TY!
👏🏽👌🏾🔥🔥🔥
I’m aiming for the same body composition you have. What’s your height and weight?
6' 210lbs