How to Fix Posterior Pelvic Tilt (Complete Guide + Exercises)
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- เผยแพร่เมื่อ 3 ก.ค. 2024
- Learn how to fix posterior pelvic tilt with this comprehensive video on posterior tilt. You’ll learn 6 key exercises for posterior pelvic tilt plus several progressions and regressions for the stretches and exercises.
**POSTERIOR PELVIC TILT PLAN**
STRETCHES
Hamstring stretch
Glute Stretch
Ab stretch
[optional quad/hip flexor stretch]
Stretches hold for 1-2 minutes, 2-3 sets (per side where applicable. Do sequentially (e.g. finish 2 sets of hamstring stretches before moving on to glute stretches, etc.) or as a circuit (e.g. 1 set of hamstring stretches, 1 set of glute stretches, 1 set of ab stretches, then repeat).
STRENGTH
Romanian deadlift (START LIGHT)
Standing or Prone Spine Extension
Hip Flexor Strength 1
Hip Flexor Strength 2
Strength exercises to pain-free and controlled level of fatigue, 2-3 sets. Do sequentially, not as a circuit.
SCHEDULE
Ideal: Do stretches then strength exercises.
Next best: Stretches, then strength exercises at another time or on another day.
Start with 2x a week. If it feels good and not too taxing or painful, go UP TO 4x/week. Above all, LISTEN TO YOUR BODY.
HELPFUL LINKS
Do I have anterior pelvic tilt? • Do I Have Anterior Pel...
How long to hold a stretch: • The Key to a Better St...
How to stretch properly: • How to Stretch Properl...
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MUSIC
Logo Animation: Bad Snacks - Mizuki
Ending: David Cutter Music - www.davidcuttermusic.com
CHAPTERS
00:00 - Intro
00:56 - Start
01:19 - What is posterior tilt?
03:22 - Muscles Involved In Posterior Pelvic Tilt
05:20 - Stretches for Posterior Tilt: Hamstrings
07:28 - Hamstring Stretch Option #2
08:56 - Hamstring Stretching Recommendations
09:30 - Glute Stretches
10:35 - Glute Stretch Option 2
11:51 - Glute Stretch Option 3
12:44 - Abs Stretching
15:36 - How Long to Hold Ab Stretches
16:31 - OPTIONAL Hip Flexor and Quad Stretch
19:04 - Strength Exericse #1: RDL for hip and spine extensors
22:11 - Strength Exercise #2: Strengthen Spinal Extensors and Shoulders
25:30 - Strength Exercise #2B: Prone Spinal Extension
26:07 - Hip Flexor Strength #1
28:11 - Hip Flexor Strengthening #2
30:46 - How Often to Workout
32:37 - Major Bad Habit That Causes Posterior Tilt
33:51 - Closing
#pelvictilt #uprighthealth #hipmobility #posture
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What did you learn from this video? Got more questions? Drop me a comment! 🤙
Rebuild your body at home! uprighthealth.com/diy 💪
Thank you so much! My posterior pelvic tilt is terrible, and I kept seeing so many videos on anterior pelvic tilt, but this feels like the most comprehensive video I've seen far for posterior pelvic tilt.
You're very welcome! I'm glad you found the information you needed. If you ever need more tips or have questions about your fitness journey, feel free to drop them here! Keep up the good work!
I try to watch every upload regardless of title in case a stretch or exercise helps any of my general weakness. Thank you for the info about all those middle back parts! That's probably the weakest part of me currently. I'm so glad I checked this video :)
You're very welcome! Thrilled to hear that this was helpful for you. If you have questions, feel free to drop them here! Keep moving forward on your wellness journey!
Again! Very right on...professional, welcoming with an enjoyable challenge.
Thank you so much for explaining everything the way you do. It really helps me understand what I'm doing and why.
GR8 video on the stretch’s and strengthening for posterior tilt. Like stated, maybe the only in in Internet. Perfect for SI joint pain caused by the condition!!
By far the best movement / physical coach on this here youtube. I hope you hit a mil soon!
And as for this topic, this video outshines all others on PPT, in the explanations, exercises and gentle hilarity.
I think physios have been trying to get me to do some of these exercises in the past, but they never really explain the background or rationale, which is why it NEVER STICKS! Maybe that's so we keep going back to them!
Your content is truly exceptional
I really understand well when you explain the different problems that might happen and encourages me to work on myself with your knowledge.
Fantastic stuff, so in depth thank you
Excellent video with excellent reminders about lordosis and pelvic tilt😊 Great exercises and stretches. I really appreciate your approach to taking care of yourself❤
These stretches and exercises are so good, the explanations are so good. Thanks for video! I'll keep coming back to it
So helpful and comprehensive thank you!
Thanks for the very informative video!
Right on, Matt! David
Great Channel. Great info. Keep up the The Great work. Great Job!
good exercices
Thanks you my posterior tilt has been a huge problem for me this last decade starting these exercises now hope they help. Will update in a couple weeks
❤❤❤❤ I enjoyed you popping out the box lol I enjoyed these videos I just found out I have this and I am now adjusting and working on it. Thank You
Watching this because I am a student osteo and couldn't get my head around the impact on the muscles. Thanks a million this really helped!
Extraordinario. Seguire los consejos,ejercicioa y estiramientos. Ojala se corrija pronto mi posterior pelvic tilt
This video was really informative. I found out that I have PPT from seeing a physiotherapist last week - I have been dealing with chronic TFL pain on my left side and it got really bad after doing some heavy squatting. Looking forward to getting this solved so I can get back to my weight lifting routine.
Thanks for making a video on posterior tilt. There are so many on anterior tilt, but few on posterior. As usual, your explanation on the causes make total sense. I was starting to believe that I was the only person with it. Will be starting in the morning!
Nice. You may also like this one: th-cam.com/video/XA9pxKQ9D4k/w-d-xo.html
Found you through a search on TH-cam after doing a bunch of research. Have being diagnosed with things such as scoliosis, degenerative disc disease, thoracic outlet syndrome and arthritis. Just turned 47 years old and have already lost an inch in height
Hi, i just discovered your videos and am trying out your exercises for hip especially - since I am looking at some injections for cartilage damage in one hip. Living in France. I started the Hip Strengthening Following Along Exercises and then the stretching here: hamstrings and the abdo stretch laying down. An active 60 year old ( a lot of cycling- legs probably waay to stiff: feel like steel bands, etc..). As for posterior pelvic tilt, I've always been frustrated that I have a rounded lower back, so we'll see if this work helps. It certainly feels good to do these. Having just spent time with a very aged family member trying to get them a little more functional, your personal story regarding your mom spoke to me as well. going forwards, I've sort of "accepted" the idea of hip replacement because I keep telling myself that I want to keep active and not put off something which will help me maintain my activity (cycling and bike touring basically) as I head towards retirement etc..Anyhow thanks for your videos.
Let's gooo
Thanks Doc
Great video. I have anterior pelvic tilt. Can you do a video on that please.
I agree. Please do a video on anterior tilt as well!😊
He's got lots of anterior pelvic tilt videos, try the search function on his channel.
Also, he's got a program on it on his website (upright health) a free program and a paid program
Thank you! Here's the video about Anterior Pelvic Tilt! :) th-cam.com/video/IlZiQthNP0c/w-d-xo.htmlsi=RmuD2uNMtcUO97Qm
Thanks!
Huge thanks!
I found you because my PT is trying to teach me Kegels- supported Posterior Pelvic Tilt, and I don’t “get it”, so I came to see if I could see somebody do this I would understand how.
Something about elevating the pelvic floor “elevator.” Huh?!?
I can’t even GET on the floor so I try on my bed. Not the same. Thank you!
Thanks this is a great video. I'm going to try these 3x a week and see. I have been having really bad mid upper back pain for months. I think it's ultimately due to my ppt and I have slouched rounded shoulders. I am going to try these ev exercises along with core workouts and upper back workouts.
Ive been watching you videos since the pandemic hit specifically the follow alongs you did in the park. Its what motivated me to begin my health journey! I cant say thank you enough. Ive been able to fix alot but am struggling w a compressed upper chest. Suggestions? Or a video youve done? (Ive looked but havent found my answer yet).
For me, due to my background in ballroom dancing and having been through all types of injuries in the past, I became very conscious of my body symmetry and aware of what kind of pains are related to which potential regions of the body. In this case, I did my routine body check in the mirror and noticed I had a posterior pelvic tilt again, but forgot what exercises would be helpful. I also noticed how much more engaged my glutes were this time, which is a different scenario from my past posterior pelvic tilt problems, so I wanted a refresher and an in depth learning about the other potential limiting factors in my muscle imbalance.
Thank you so much for this video! I discovered that my pelvis doesn’t tilt properly when trying to do a seated wide-legged forward fold in yoga. Even with a blanket under my butt, I struggle to get my pelvis to tilt forward and can’t bend forward even to my elbows. I will try your methods right away! 😅🤞
Thanks
Thank you for your support!
I use to walk with a lower walker; now I use a upright walker but I am unable to stand up straight YET‼️ Working on it with physical therapy and you. 💥👍🏾💥
Watch this video! :) th-cam.com/video/XA9pxKQ9D4k/w-d-xo.html
This video is really awesome (I also enjoyed the humour!), thank you! Do you have any caveats for people with hypermobility? I have that and these stretches (as with most others) are super easy for me and I’m not feeling the pull unless I go way deeper (if at all) but by then I’m basically a pretzel and that makes me think the movements aren’t actually working since I can’t maintain the form you show us and feel the stretch.. I hope that makes sense!! Any info on this would be so helpful 😍
Hi! Have you named that skeletal pint sized pal? Very nice touch 🌝!
Well I'm really glad I stuck it out to the end. Currently, weaker on one side, hip flexion wise. You do a great job, thanks. 💚 ❤
Recommended your channel to my son and a younger friend with back problems. Good matter of fact explanations without off putting jargon. Believe if you really know your stuff you can teach it to a fourth grader. Have long term posterior pelvic tilt. In grade school my older brother called me Mr Noassatall.. Good exercises. Wonder how to get a chair like the one you used. Looks simple. But know some simple chairs expensive. Or did you make it?
Thanks for this. I realised I do have flat back and it is a family trait to have no bum at all lol. However, I used to do the arched back exercise which helped my sciatica enormously but now I have stenosis and bending forward alleviates the burning anterior thigh pain. Any suggestions on how to combine these exercises when you also have stenosis? Thanks for these vids - I have sent your info to friends and colleagues also.
Thank you very Informative video. Is weak abs same as tight abs ?
Thank you for this video! You offer a few cues that I hadn't heard before. I'm working on my posterior pelvic tilt, AND I see some improvement, a little lordosis happening(yay!!!), BUT I'm now presenting an anterior pelvic tilt with my center of mass pulling me forward. I don't want to train an anterior tilt. How can I know when to stop? What should I feel when I'm neutral?
Thank you! I’ve been doing this for about 8 weeks now, and I see results! I have one question. I want to do some abdominal workouts for my c-section belly, but I’m worried it could hinder my progress with my posterior pelvic tilt. Do you think I should wait to start anything like that?
Valeu!
Thanks for your support!
This has been really helpful. I’ve only gone through these twice and feel more like my old younger self. I find it hard/impossible to feel the glute stretch. Maybe I’m doing it wrong? I tried all the variations and nothing happens. The hip flexor strength exercises are so hard though! I can only do 8 before needing a break. Maybe I’ve found my weak spot. Might there be some front-back connection?
I clicked because I have Spondy, and a posterior pelvic tilt actually helps with certain stretching and exercises actually feels good! Wondering if this video applies for folks with extension intolerant pain?
Hi, I’ve recently learned I have disc degeneration in L5 and arthritis in my faucets, causing major back pain. Would you have any videos that assist with relieving this type of pain? TYIA 🙌🏻
Thank you doctor. My s1L5L4 are so curved and the rest of L disks and lower toracal discs are so straight. I may have pelvic tilt but then again I have lordosis in the lower back. I had herniated disc inquiry 8 years ago. Its on those discs.
Thank you very much , my situation is very hard I have a few surgeries , how can I follow your exercises?
Great video. Just what I need. 72 with long time posterior pelvic tilt. Am working at my computer a lot. Where did you get the cool minimalist chair. Or did you make it yourself?
I have strong PPT from doing squats incorrectly (distributing weight through the toes vs the ball of the feet) and, consequently, weak glutes and very tight hamstrings. I hope that I can, G-d willing, start fixing those issues soon -- added slouch makes my posture really annoying to look at
Video Idea: A Simple Daily Stretching Routine for a Healthy Life.
I was hanging from a pull up bar and kind of put myself in a posterior tilt and I felt a shock in my lower back as if I squished a nerve. This has also happened during squats and I couldn’t stand straight or walk for over a week
I really appreciate this guide. I've been dealing with chronic pain in my sacrum and tailbone for a few years. I'm in physical therapy for it right now and they've said I have posterior pelvic tilt and and unstable pelvis. They seem predominantly focused on glute and side hip strengthening, but I don't actually feel like I am weak in those areas. They've barely done anything with my core or back after 6 sessions.
Watching the video, I am really struggling with the hamstring parts. With any hamstring stretch, I always seem to feel it in a different spot than my hamstrings. With hamstring stretch #1, I feel pulling in my hips and sacral area. With option #2, I feel a strain in my calves (I do stretch my calves and they don't seem tight otherwise). I really don't understand how to get my hamstrings to stretch or work, despite being told by multiple professionals that they are one of my big problem areas. Do you have any advice?
Let me tell you..:I’ve had SI joint pain for years and I FINALLY figured out what was causing it. I want you to try what I tried and let me know how much it helps you. It was literally a life saver……look up every video on “improving inward hip mobility” and start doing all of those stretches and exercises. The 90/90 stretch alone helped my lower back pain tremendously. It’s literally what was killing my SI joint for years. Maybe you have something else causing your pain but a lot of stuff is caused by the hips and the position of the pelvis, so Hip mobility is important to work on regardless. A lot of people with posterior tilt also have the pelvis titling inwards as well, causing duck feet and the hip bone sticking out of the side of your back. Working on inward hip mobility is working everything in the other direction.
@@Signal_in_the_noise I appreciate the tip! Were there any specific videos or channels you would recommend? I've watched a couple but they haven't really gotten into the specifics you mentioned so I feel like I may be watching the wrong videos.
@@Elias-zc9xz umm hard to say really because I watched so many….i just started doing a bunch of different basic inward hip mobility exercises and started getting pain relief almost immediately
Do u have a video for anterior?
What would you recommend if after I tried the hamstring stretch with my foot up on a chair leaning forward(not too much) if it made my low back pain worse?
I got sciatica symptoms. Now, it seems I don't have the flexibility to bend forward and touch my toes - HURTS and gives me an electric shock to stop the flexing/stretching (of the nerve). So I'm being more mindful about posture, about what is a posterior tilt, an anterior tilt. I spent too much in a sitting position (while driving 4 hrs daily, while sitting at work 8 hours, while sleeping in a chair or car seat etc 🥱.
Pilonidal Cyst 😩 I’ve had surgery and don’t want to again. it was so horrible and I’ve been looking into what’s causing it because i still feel pain like before just not so bad that i can’t walk. I’ve seen my doctor they can’t do anything else until it shows up as a cyst. I was looking into ways to sit without pain and found a name in that article for my problem, “posterior tilt”.
What if i have lumbar spinal stenosis
I can't do some of those exercises
For example the cobra stretch
Pregnncy has me clenching my butt to the point of real bad low back pain, while dealing with SPD so im straining to even do the exercises to stretch and hurts so much.
I have compressed disks L2-L4 what should I do?
what got me here is that its been 9 months on the gym and i try to avoid any sort of barbell cos i have no lower back mobility. i thought its my scoliosis but its not.
thanks for these videos!! the atomic wedgie technique is interesting, can you actually demonstrate to the wedgie technique in another video soon? I want to see how it can help do the exercise properly.
Is it good to lift waits when you have Sciatica with the pelvis tilted
Another question. My posterior pelvic tilt prevents me from doing squats with proper form (neutral back). Is there any work around for this? RDLs are solid for deadlift alternatives but what about the squat? Simply less ROM?
I've got an inferior posterior tilt in the left side , affecting my gait and it appears as if i have a limb length discrepancy. Can i add anything more or remove anything from what you've prescribed? Im a physio student myself but im not as well read as you so im a bit lost about what all to do,please help?
Hi, im from india i have my right leg and glute caved inside and right shoulder is slouched i have a round right and i have to snap my hip to get it back in position. Also my body weight is shifted on left leg and inner right leg making it cave in. What am i doing wrong
When I stand up, I push my pelvis and back to the front... or I lean inward to the sink when I wash the dishes... also when I sleep on soft mattress, I get lower back pain cuz my back spinal chords would go inside the matress... So do i have this issue? Is this video helpful for me?
I feel the single leg elevated hamstring stretch in my calves instead of my hamstring. Am I doing something wrong?
You have tight calves AND hamstrings.
How big of a problem is it if the back is not in lordosis during your hamstring stretch?
I feel like even when doing the ham stretches its so difficult to make sure my back is neutral/in lordosis rather than posteriorly tilted :(
How do you fix when one side is (L)posterior and (R) is anterior? , I can still do all of this exercises?
I came to ask the same thing. I know I have a posterior tilt unilaterally, and occasionally the other side will go into an anterior tilt. When I'm really flared up. I would also like to see something regarding this type of situation.
Same I have both
Is it possible to fix posterior pelvic tilt in a week? I have swimming at school next week and I don't want my butt sticking out lol
I am female and i always had this straight hips and bad posture..and recently i found out that it is fixable? I have this posterior pelvis tilt but not so much..and i have internal hip rotation and knee valgus, can i fix everything ? 😮😮😮
Omg that first excersice is so dificult for me
Create a posterior pelvic tilt zoom call
I have this condition due to the right hip being bone to bone .. or thats what my orthopedic doctor and chiropractor says.
I watched it because of searching for the correct form of squating.
If you seriously do all these exercises and still work infront of PC for several hours. No use.
It seems I’m the only one in the comments that found the background music so distracting that I could not actually understand what you were saying :(
The background music is only on the intro, not the main part of the video.
@@annec.1304chick didn’t even wait a minute to comment a complaint 😭
You spent more time writing this comment than watching the video
Love this particular brief intro music. I hear you that sometimes some music on some channels is distracting. I find Upright Health reasonable