How to Really Fix Anterior Pelvic Tilt (Hyperlordosis - Over Extension)

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  • เผยแพร่เมื่อ 28 ส.ค. 2024
  • There can be many causes of anterior pelvic tilt and this excessive curve in the spine usually happens over time. The spine works in conjunction with the pelvis (hips) so when the pelvis tips forward (anterior pelvic tilt) the lower spine is automatically set into an over-extended (over-arched) position, causing extreme lordosis or hyperlordosis.
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ความคิดเห็น • 371

  • @Strengthside
    @Strengthside  7 ปีที่แล้ว +6

    Free Tips on FIXING Anterior Pelvic Tilt: www.strengthside.com/apt-exclusive-vids/
    APT Full Body Workout: th-cam.com/video/wha0HMt3HpU/w-d-xo.html

    • @LEDlightisNasty
      @LEDlightisNasty 6 ปีที่แล้ว

      Strength Side What if someone has the opositr problem.
      Flat back, tucked pelvis, not enough arch in lower back...

    • @tom_something
      @tom_something 3 ปีที่แล้ว

      If my standing posture has been wrong for a long time, and I start trying to do it right, should the "right" way feel like I'm constantly slightly clenching my butt cheeks? Should those butt muscles just be at a constant higher engagement baseline? I've been having issues for about ten years. While I don't think my arch is on the extreme side, whatever I've got has sort of "settled in", so I kind of assume that even "correct" posture will feel wrong. But the butt-clench sensation has me questioning if I'm doing it right.

    • @SSDQ8
      @SSDQ8 หลายเดือนก่อน

      g

  • @Zentron_27
    @Zentron_27 8 ปีที่แล้ว +350

    Proper posture should be a major part of phys ed in schools.

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว +22

      Agree with this comment

    • @jpm4274
      @jpm4274 7 ปีที่แล้ว +2

      +Strength Side Would these exercises work for me? I have titanium spinal rods but I do have movement in my neck and lower back still. My feet turn outward also and I was wondering if this was connected to my APT. Any help or advice you can give would be greatly appreciated.

    • @rnwks2008
      @rnwks2008 7 ปีที่แล้ว +18

      Agreed. School doesn't really teach you any useful life skills.

    • @warfighter1988
      @warfighter1988 6 ปีที่แล้ว +3

      This would solve so much physical as well as mental problems

    • @danielhackett1581
      @danielhackett1581 5 ปีที่แล้ว +1

      Great comment

  • @shantayprueeissen8914
    @shantayprueeissen8914 3 ปีที่แล้ว +25

    I used Weedborn CBD products and healed without any problems.

  • @MyAsh1974
    @MyAsh1974 8 ปีที่แล้ว +143

    great video Ali G

  • @bobkrogh1670
    @bobkrogh1670 8 ปีที่แล้ว +5

    Perfect simple explanation. Horrendous bike accident forced me back into running and dreaded the hip issues and the chain of other injuries they caused. Figured about 2 months ago my "good posture" was the real problem. Shoulders back and rigid isn't good posture. Once I relaxed and tucked my hip as your video recommends, the aches and injuries disappeared.

  • @natalynovatska8457
    @natalynovatska8457 8 ปีที่แล้ว +29

    wow great message in this video! I completely agree that it has to be a conscious 24/7 thing not just 15 minutes of exercises per day thing! Someone is finally educating the public correctly!

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว +3

      +Nataly Novatska glad we're on the same page Nataly.

  • @minjunkim8974
    @minjunkim8974 9 ปีที่แล้ว +15

    Dude, I don't think you're getting enough credits and comments for your video. This is by far the best APT fix vid I've watched, and Its making me feel better even after 10 minutes of workout. Thanks man.

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +2

      Glad that it has helped you. Thanks for the feedback man.

  • @edwardcornish7771
    @edwardcornish7771 8 ปีที่แล้ว +3

    This video relieved me from 3 years of constant pain. You're my hero

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว +2

      +Edward Cornish You're the real hero Edward. Glad it helped!

  • @andrewmharvey
    @andrewmharvey 7 ปีที่แล้ว +3

    I've watched a ton of TH-cam videos about this and read about it as well but this is the first time it was explained in a way that makes sense and that I can actually apply. Thank you!

  • @bobzeda
    @bobzeda 8 ปีที่แล้ว +6

    If you want to force a better tilt when sitting-- buy a "seat wedge cushion" and place it so it slopes BACKWARDS (opposite of how they usually show how to use wedge cushions). This will remove most of your lumbar curve and will put you in cat pose.

  • @m8852
    @m8852 4 ปีที่แล้ว +1

    Excellent points made here. There are hundreds of videos that make it sound like anterior pelvic tilt can be fixed with just a few exercises. It's not that easy. It really does take constant effort.

  • @corehex
    @corehex 8 ปีที่แล้ว +8

    I can't believe why my physiotherapist never told me this, Its totally true, all those exercises that I got are just a temporary solution. 24/7 posture is the only fix.

  • @Killer553
    @Killer553 5 ปีที่แล้ว +2

    This guy basically speaks what i thought from the moment i began.
    BTW if you wanna make sitting and sleeping easier for the pelvic tilt you can put a pillow or a blanket under your knees or thighs. It should help you to stay in posterior or neutral position without having to keep that strong pressure in your glutes all the time.

  • @AaronHonerOfficial
    @AaronHonerOfficial 9 ปีที่แล้ว +49

    This is the best video on TH-cam thank u s much for fixing my anterior pelvic tilt

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +9

      Appreciate the kind words!

    • @majimaxii
      @majimaxii 8 ปีที่แล้ว +4

      +HowTosByBros I've been sitting wrong my entire life

    • @chetansharma509
      @chetansharma509 3 ปีที่แล้ว +1

      How much time it will take to fix this??

    • @ayushkawale2017
      @ayushkawale2017 3 ปีที่แล้ว

      In how many you fixed it?

  • @MattSyversonthePaperbackRocker
    @MattSyversonthePaperbackRocker 9 ปีที่แล้ว +10

    Very informative and positive delivery. Thanks.

  • @inderjitsingh2341
    @inderjitsingh2341 4 ปีที่แล้ว +2

    One of the most sensible videos on the topic 💯💯

  • @victorschandrin2135
    @victorschandrin2135 8 ปีที่แล้ว +6

    im so happy i found out i had anterior pelvic tilt before i started hurting myself i always thought i had a bit of a belly but after working oud and not going away i found out it was this now it looks much better

  • @OnlineCollegeofArtandDesign
    @OnlineCollegeofArtandDesign 7 ปีที่แล้ว

    Refreshing real world approach. Stand right, walk right, sit right!

  • @andretaris
    @andretaris 7 ปีที่แล้ว +1

    I came back to thank you dude! Truly the best yet concise intro to APT I have seen so far! Smart the way he uses real life situations we can all relate to - to explain the fundamental principles of the problem. Im 'cat-ing' already all day in my office chair and like it better than the 'ribs-down' phrase I was using before. This vid + correction exercises helped me tremendously and I have reversed my APT to a good neutral alignment in about 5 weeks..... a little bit every day.

    • @Vencenzo_cassano
      @Vencenzo_cassano 2 ปีที่แล้ว

      Can you please share your routine that you did to fix your ATP?

    • @zassxssin6047
      @zassxssin6047 2 ปีที่แล้ว

      @@Vencenzo_cassano did you fix your pelvic tilt?

  • @bluestrife28
    @bluestrife28 8 ปีที่แล้ว

    Saving my life man I spent too much time on a chaise recliner now I am all messed up. I can already tell this is what I need to do.

  • @indigoblue4791
    @indigoblue4791 8 ปีที่แล้ว +8

    thanks soooo much!! I have suffered such pain from these areas because I was moving ALL wrong! I understand what I need to do now, less cow more cat, meooow!! seriously I have this video on a playlist and I think I will be watching it again as again till I'm doing these things automatically! thanks again 😉

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว +1

      Great to hear! Make sure to check out the correction exercises as well: < th-cam.com/video/g90_HQD_QPA/w-d-xo.html >

    • @pune37tAnG
      @pune37tAnG 8 ปีที่แล้ว

      Great video! Will this transition (apt > neutral) cause any pain if done correctly?

    • @Kaasbaas045
      @Kaasbaas045 7 ปีที่แล้ว

      J.T Belcher-Farrier meeeooww!!! bahahaha

  • @lesleyshears2397
    @lesleyshears2397 7 ปีที่แล้ว +1

    OMG.... this video is gonna change my life. Thanks so much

  • @tomimn2233
    @tomimn2233 8 ปีที่แล้ว +7

    when I saw you sit down I was like "so that's why my butt sticks out so much. I've been sitting like that for way too long".

  • @koreikohouse2579
    @koreikohouse2579 8 ปีที่แล้ว

    This is not super new, but it is a very helpful information. It is all about muscle control. No control - no good pelvis, no good posture, no healthy spine, no health at all! Good luck to all!

  • @calvingreene2597
    @calvingreene2597 7 ปีที่แล้ว +5

    Thankyou so much. I thought there was something wrong with me because I have a six pack but I look fat. Now I know what I was doing wrong. :)

  • @davidd6147
    @davidd6147 7 ปีที่แล้ว

    I've watched a few of those videos and was wondering why they didn't just tell you to fix your posture. Then this video shows up in my recommended list confirming what I suspected. Nice one - thanks!

  • @m1nhimum703
    @m1nhimum703 3 ปีที่แล้ว +1

    This worked for me. I cannot express how thankful I am for this video! This is gonna make me a happier and more confident person in the furture :)

    • @user-iq7jt5uf8w
      @user-iq7jt5uf8w 2 ปีที่แล้ว

      How much time did it take??

    • @evolved543
      @evolved543 2 ปีที่แล้ว

      @@user-iq7jt5uf8w just keep going

  • @kerriritchie9021
    @kerriritchie9021 8 ปีที่แล้ว

    I wish I could like this a million times. It's exactly what I needed! Thanks!

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว +1

      Once is just fine. Glad it helped Kerri.

  • @freedommascot
    @freedommascot 6 ปีที่แล้ว

    From someone with major APT from childhood, and I'm now retired, I've been figuring this thing out from scratch. Strength Side is right--the fix is in rounding the lower back. Yes, I had absolutely no abs, no glutes, tight erectors (even contracted erectors) and tight/weak hamstrings. I had all those things to the max! So, definitely work on those individual aspects. However, the primary bad guy in all this was a forward bend of the back right above the lordotic curve. This kept the curve intact however much I strengthened the weak and stretched the tight. What the Cow position does, is extend the lower thoracic. That might seem contradictory since it looks to be rounding the back rather than extending it. But it is actually extending the back where it was previously rounded! As mentioned, it was rounded right above the lordotic curve. So the Cow movement takes that curve and lengthens it up into the lower thoracic region and an elongated spine is ultimately what we're looking to achieve.
    I have a question for Strength Side--would a Roman chair provide the same benefits?

  • @fleecysky5407
    @fleecysky5407 8 ปีที่แล้ว

    Hi Josh. Your videos on Anterior Pelvic Tilt are clear and useful. I hope you are going to make many others. Just a suggestion: I think it is better that you show the exercises with your bare chest so that we can easily see how your muscles move and the way you position your body. Thank you.

  • @SquishyFIT
    @SquishyFIT 7 ปีที่แล้ว +1

    I made a video about this and then searched for other vids to see what keywords other peeps were using (I'm a dancer so we call "anterior tilt" "curve of the spine") and I was shocked by all the crazy exercises and foam roller-ness going on with no mention of posture. Then I found your vid- BINGO. It's a posture issue. Congrats on understanding the problem correctly lol. Exercises certainly can help, but can't undo bad posture.
    XOXO

    • @Strengthside
      @Strengthside  7 ปีที่แล้ว

      just checked out ur vid. Love closing the rib cage. Looks like we're on the same page! Nice channel as well.

    • @SquishyFIT
      @SquishyFIT 7 ปีที่แล้ว

      Thanks:) I'm new and still learning Tubeville here. It's a wild place. But yeah, we're totally on the same page here and everyone else seems to be ignoring posture.

  • @hibamompk
    @hibamompk 2 หลายเดือนก่อน

    Amazing start , from basics

  • @josefm.5272
    @josefm.5272 7 ปีที่แล้ว +1

    Thank you for the advice, Michael Phelps.

  • @leysu1907
    @leysu1907 8 ปีที่แล้ว +2

    Thank you for ur video It really opened my eyes to the wrong things I was doing and how to fix it,great video

  • @LomiKo
    @LomiKo 8 ปีที่แล้ว +1

    Staying in this position all day will be tough.... Yesterday I slept in a specific position to do the same with my hips and now straining like this for even an hour is pretty tough. I hope this works.

  • @grashkorelite4627
    @grashkorelite4627 8 ปีที่แล้ว

    This is an excellent video man! I'd struggled to understand just what I was meant to be doing in previous guides but this one has done the trick, thank you!

  • @ididlove8998
    @ididlove8998 8 ปีที่แล้ว

    Even before I knew I had Hyper lumbar lordosis I was already incorporating all these moves on a daily basis. Now, studying to be a massage therapist I have a better understand of how we stand and how we walk. Thank you for this video! And showing that it's a full time thing to fix.

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว

      +Idid Love Glad you benefited. Free massages?

    • @ididlove8998
      @ididlove8998 8 ปีที่แล้ว

      +Strength Side yea. basically. since I'm still a student Lol.

    • @ididlove8998
      @ididlove8998 8 ปีที่แล้ว

      +Idid Love we don't get paid until we graduate

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว

      +Idid Love Haha, well good luck!

  • @SatorGrin
    @SatorGrin 7 ปีที่แล้ว +4

    He's good. Very helpful.

  • @annmariepelrine9845
    @annmariepelrine9845 5 ปีที่แล้ว +1

    Thank You sooooo much I really need this. When I was young and roller skated we were alway tol to arch our back. I did too much skating!

  • @RobertSmith-yy5um
    @RobertSmith-yy5um 7 ปีที่แล้ว

    thank you for this video, been searching for a while for a good solid guide to tackle this issue.

  • @motsognirthegreat3764
    @motsognirthegreat3764 9 ปีที่แล้ว +6

    Best video dude, thank you!

  • @JBittermusic
    @JBittermusic 6 ปีที่แล้ว +2

    getting into a good posture seems to be a lot of self awareness work

  • @mrclark2099
    @mrclark2099 7 ปีที่แล้ว +31

    This is almost good advice, but you completely shred that up by downplaying the role stretching and strengthening. For most people APT's bad posture is caused by a tightening of the hip flexors (often from excessive sitting) and a lack of strength in the glutes and core muscles, not just a lack of posture awareness. If they don't stretch the hips and strengthen the glutes/core it will be tough to tilt the pelvis to the proper angle. You'd have to constantly fight the tension in your hips (with a weak core and glutes at that!). In your effort to posit yourself as the true keeper of knowledge you do the public a disservice. Kind of a joke that you say stretching and strengthening is a "band aid, a quick fix", when in fact your advice is the "band aid". Strengthening and stretching is the hard work that's actually going to fix the root of the issue. Your advice *is* good to keep in mind, however, as loosening up the hips won't be as helpful if you don't hold the proper posture as you begin to regain your range of motion.

    • @jesbruinsma1790
      @jesbruinsma1790 7 ปีที่แล้ว +3

      Very true. Stretches and exercises + proper posture = fixed APT. You can't have 1 without the other and expect the same/desired result.

    • @mrclark2099
      @mrclark2099 7 ปีที่แล้ว +1

      Yes, my physical therapist, almost every ATP resource online, and myself are all wrong. You're not much for nuance, are you? I clearly stated that proper posture, as described in this video, is important *as well*. Doesn't do much good to stretch if you're just going to hold yourself in the same position anyway does it? But in many cases, such as my own, the hip flexors are so tight that holding the proper posture requires all your core strength to fight the tension - not sustainable, especially with a weak core. Sorry your clients are so lazy they can't be motivated to do some simple stretches a couple times a day and perform some basic exercises in order to relieve massive pain. As for me, I got in the gym ASAP and busted my a$$ (literally), stretched a ton and now my ATP is almost nonexistent and with my strengthened core and glutes, holding my spine erect in the proper posture is easier than ever. Honestly, I don't see why anyone would put any faith in a physical therapist that doesn't see the value in flexibility and and core strength. My PT nearly gets on a soapbox about it. Oh wait, you said trainer... as in finish high school, take a AED/CPR class and get a specialty certification. Not get your Bachelor's degree and complete an additional 3 year doctorate program in biokinesiology and physical therapy. My bad.

    • @paulkreitz7592
      @paulkreitz7592 7 ปีที่แล้ว +3

      Nah I disagree. You're clearly some gym nazi. Sitting can be used to improve APT if done properly, basically as he explained it. In Japan (and probably a lot of Asia) they have a posterior pelvic tilt throughout their lives because they grow up sitting on the floor on tatami mats. Most of us grew up sitting with back-support chairs which replaced the need for proper posture and allowed our hip flexors to shorten.

    • @solmyr2
      @solmyr2 7 ปีที่แล้ว

      Actually you are so wrong. You fix the bad posture only with constantly paying attention to it. You cant fix 20 years of bad posture +10 hours a day in bad posture only with 30 min of stretching and 30 min of muscle training. This is why most of those programs dont work. But you can actually fix it just by constantly keeping you pelvis tilted the other way. It is HARDER 100 times harder bcz you have to do it constantly all day long but its what works. Sure if you use both methods its better .. but this right here is 80+% of it (the strething and isolation exercises are the other 20%)

    • @assjackbahrain
      @assjackbahrain 7 ปีที่แล้ว

      You're basically all right in one way or another. Why should any of the mentioned approaches to fixing APT ( or any imbalance/weakness) be mutually exclusive. It seems common sense to me that you need both consistent mindfulness in conjunction with physically correcting the problem - stretching overworked muscles and tendons along with learning to activate and strengthen the muscles one has left dormant or underused for a long period of time. The body should be one kinetic chain, if all your muscles and bones etc are in the correct position , your centre of gravity will be where it's supposed to be , weight and force will be distributed evenly through the body and such. When one thing is out of place ( for me flat pronated feet ) it throws everything off and your body attempts to compensate and regain your centre of gravity which results in "bad posture" ; So it's easy to say be mindful of your posture and you don't need to stretch / strengthen , but if the biomechanics of your body are off it's not that simple due to having massively weak muscle groups and incredibly overworked points in the body. Once you start to rewire yourself to activate the correct muscles ( glutes , abdominal , even feet etc) you can strengthen them and start turning your body into one mechanism. Once you have a body that's been woken up and strengthened and balanced out the good posture will come in turn with being aware of your posture and making an effort to correct it using knowledge such as learning where your hips should be and having a neutral back, developing core and hip strength. But it's all part of the same puzzle ey. Hope I haven't spouted too much shite anyway, I'm new to this.

  • @Spidermanfan1979
    @Spidermanfan1979 9 ปีที่แล้ว +1

    Thanks for the video. At first it felt like I was sticking out my pelvis but in the mirror it looks normal. It only feels that way because I'm use to having the anterior pelvic tilt.

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Spidermanfan1979 glad you figured it out

  • @mathiaslwolf
    @mathiaslwolf ปีที่แล้ว

    Once you do an initial beast-ass ab work out, and a good work out on the Ham strings, you'll immediately feel the difference, then just stretch that hip flexor and lower back really good before an excellent ham and ab workout. Hit the inside and outside of the hams, then hit the lower abdominal and upper. Then you can get the glutes and obliques, but when you do lat pull downs with your palms facing you and tuck the knees up for a good crunch on the pull up bar, this might be a good advanced practice to aim for. .

  • @stephen291994
    @stephen291994 8 ปีที่แล้ว +1

    Jesus christ, sitting in a good position had my abs killing. Anyway this is the most detailed and best day to day life video for correcting lumbar lordosis.

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว

      +stephen291994 haha you will definitely feel your abs working more in a neutral position

  • @sillygirl1139
    @sillygirl1139 7 ปีที่แล้ว

    Best vid on this I've seen on this so far too.
    Thank you!!

  • @foubid9830
    @foubid9830 7 ปีที่แล้ว +3

    thank you thank you thank you million time..bless you

  • @bravervanchi7362
    @bravervanchi7362 3 ปีที่แล้ว

    Great video man! Greetings from argentina

  • @everydayathlete1842
    @everydayathlete1842 9 ปีที่แล้ว

    this video helped me so much, I really appreciate your efforts, thank you. The information will benefit both me personally and the health of my clients

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +1

      Everyday Athlete1 Really glad to hear that. Nothing better than info being passed on to help others.

  • @kabirahnazeem9403
    @kabirahnazeem9403 7 ปีที่แล้ว

    Thanks for advice I will try this with stretching. I've had hip replacement on each hip and had bad posture for the longest. I will definitely use. Thxs

  • @ertoism
    @ertoism 9 ปีที่แล้ว

    I have gotten serious results. Thanks dude!!!!

    • @victor01249
      @victor01249 9 ปีที่แล้ว

      How much time doing this till you got results?

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      +Jozard Fieroz Keep it up bro!

    • @MDMario0199
      @MDMario0199 8 ปีที่แล้ว

      After 7 months how you've been doing? You still have to think about it 24/7?

    • @ertoism
      @ertoism 8 ปีที่แล้ว

      Only thought about it for a week or so, and then I moved on to daily stretches and yoga, pretty much stuff to open the hips, glutes and strengthening the lower back. I still stretch every day for the benefits. but my back is completely straight now. The amount of time it takes is based on how long you had it and how consistent you are. I'm pretty young, so I my back got straight fast, and has been for the past 6 months. If you're consistent this is a breeze.

    • @CasperTG12
      @CasperTG12 8 ปีที่แล้ว

      +Jozard Fieroz when u first started and sat down did it hurt? And after a while does it just feel natural having it in that position or do u have to hold it and feel it? And what kind of stretches did u do to help plz reply thanks

  • @PZDEditsTMPassionate
    @PZDEditsTMPassionate 6 ปีที่แล้ว +3

    When I get my hips forward in order to walk like you showed in the video, my knees get bent and don’t allow me to walk normally. Any solution ?

    • @innocentgirl007
      @innocentgirl007 6 ปีที่แล้ว

      This happens to me too! Been consumed with trying to fix my APT as the pain has been ruining my life. Can anyone answer this question?

    • @unknowjd
      @unknowjd 5 ปีที่แล้ว

      R u sure your not going to far with it

    • @unknowjd
      @unknowjd 5 ปีที่แล้ว

      @@innocentgirl007 same with you ?

  • @abudmohammad5894
    @abudmohammad5894 5 ปีที่แล้ว

    This is the best video I saw.
    Thank you

  • @misterjazz2156
    @misterjazz2156 8 ปีที่แล้ว

    Thanks ... you are my saviour

  • @biggiesmalls3096
    @biggiesmalls3096 4 ปีที่แล้ว

    This is a game changer, thank you for these videos so much!!

  • @estermalkabecker
    @estermalkabecker 8 ปีที่แล้ว +2

    Thank you so much for this video! Does it make sense that after one day of trying to do this all day, my glutes are charley horse?? Or am I doing something wrong? Thanks!!

  • @1deagr
    @1deagr 8 ปีที่แล้ว +4

    Thing is even when I stand "correctly" I still have tilt and my body still isn't in the correct position. I noticed however to get my back to feel 100% comfortable and straight I have to buck my knees a bit and then all the pressure is taken off my back and my tilt is gone (you can visibly see in the mirror when i buck my knees a bit my pelvis tilts to the correct position) so this is making me question, is this somthing to do with tight hamstrings and quads + hips?

    • @1deagr
      @1deagr 8 ปีที่แล้ว

      ***** AH nice to see someone with the same problem, yeah when I buck my knees a bit everything feels great and aligned (apart from the fact my knees are bent lol) but on my right leg when I stand up straight my right knee is pointing inwards and when I relax fully my right side of body sways to the left a bit but when I straighten the knee it all looks normal but the strain is immense
      Do you know what the cause is? like why do we have to buck our knees to make everything look/feel normal? is it short leg muscles or something?

  • @cr07forever93
    @cr07forever93 7 ปีที่แล้ว +10

    He looks like Michael Phelps

  • @sohagan
    @sohagan 8 ปีที่แล้ว +1

    Perfect! Just what I was looking for. Came from your other APT vids and you earned my sub for sure :) Quick questions. Walking and sitting with my hip in a neutral position is natural now but still whenever I relax (sleep) I go straight back to hyperlordosis. Will that change over time or is that something you have to deal with. Thanks! :D (P.S. only being try to fix it for like 5 days haha)

    • @Strengthside
      @Strengthside  8 ปีที่แล้ว

      Glad to have you Simon. It will take some time if you've been adopting APT posture for a long time. Doing the correction exercises < th-cam.com/video/g90_HQD_QPA/w-d-xo.html > will help the process.

    • @sohagan
      @sohagan 8 ปีที่แล้ว

      Ok thanks a lot :D

  • @Slaughter013
    @Slaughter013 9 ปีที่แล้ว

    Well said, good points here! I have been seeing all the strengthening and stretching videos for improving APT, but all the while I've been wondering...what is this supposed too LOOK like when I'm walkin around or standing? And how do I keep in mind what the correct form should look like? Thanks for doing this video, it's a much more intuitive and intelligible explanation!

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +1

      Thanks for the feedback and glad it helped. I've found that many people have the strength, they just don't have the hip awareness or motor control to keep their pelvis neutral and that's what this video mainly addresses!

  • @trevorhash2714
    @trevorhash2714 9 ปีที่แล้ว

    I always try to fix overextension by strengthening glutes. Good insight into another progression of fixing this issue.

  • @toafavaikeli
    @toafavaikeli 8 ปีที่แล้ว +1

    Love the work ! Do you have any stretches/exercises for lateral pelvic tilt ?

  • @kimon7780
    @kimon7780 7 ปีที่แล้ว

    I didn't know that I have this until watching this video. Ty for your help now I will try to sit right because I sit a lot. :)

  • @Norminatoren
    @Norminatoren 9 ปีที่แล้ว

    Great video, working on this issue at the time. I will be a lot more concious about this noe, thank you man!

  • @sAmiZZle82
    @sAmiZZle82 7 ปีที่แล้ว +1

    The real question is, what do you need to do to make "the fix" your default position, so that you do this WITHOUT thinking about it?

  • @gingerbreadboy
    @gingerbreadboy 8 ปีที่แล้ว

    Being concious of your pelvis is excellent advice! I have a few questiosns.
    Aren't your glutes the primary mover when moving your pevlis into a PPT? And even if you can tilt your pelvis into PPT you still need to adress the curve in your spine becuase soley tilting your pelivs will only provide a small of amount of straightening, it won't instantly straghten your spine.

  • @lift666
    @lift666 7 ปีที่แล้ว

    You got it all upside down, man. APT is caused by weakness in muscles or their imbalance. Exercises help to strenghten those muscles, therefore those exercises are dealing with the cause, whereas you're dealing with the consequence :)

  • @neilbeech4093
    @neilbeech4093 4 ปีที่แล้ว

    I like that stretch!

  • @sauravbasu8805
    @sauravbasu8805 6 ปีที่แล้ว

    Beautiful smallish lawn, man !

  • @MichaelDavis25810
    @MichaelDavis25810 7 ปีที่แล้ว

    This video helped so much. Thanks man.

  • @mudai_
    @mudai_ 8 ปีที่แล้ว +1

    This has really shed some light on like... my entire life. I've always wondered why -no matter how much I worked on ab workouts- my stomach always kind of "pooches out" or whatever. I'm 16 and I pretty much just full on wasted all of it on electronics. I workout until my body gives out, and have been for years, yet I'm not ripped. It's likely because, no matter the amount of dedication, my life style is all sorts of fucked.
    My shoulders are rolled in, I guess I have this thing with the pelvis, (and though I don't eat much) the food I eat is nothing healthy of the sort, I don't have any physical sports like football or basketball, and the only thing admirable about me... is only seen that way by other gamers alike (for non-gamers, I'm talking about stats, armor, weapons, achievements, hours played, things if that nature... all vanity in the real world).
    I always thought I had some sort of physical disease, but maybe if I keep up with the shoulder and pelvis correction exercises than I'll finally get where I need to be going and find that I don't have any permanent or biological deformities and that it was just my terrible life style that was wrong with my halt in progression.
    Also, is it bad that I recently decided to get a stand up desk for gaming? Or is it all the better? Thanks

    • @marcus990502
      @marcus990502 7 ปีที่แล้ว

      Ricky Bronze I just wanted to help you out on that workout part since I figured it could benefit you. When you're working out it's very important to eat right and eat enough. Without a proper diet you will not get anywhere muscle wise. Also, try getting a good workout plan that works for you. (I can recommend full body workout 3 times a week as a start).

    • @mudai_
      @mudai_ 7 ปีที่แล้ว

      FUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCK well what about 3 times a day? I do it for about 10-15 minutes plus a run of about the same time, everyday. So yeah I've heard that food is very important, but is it possible to surpass that limitation? So if I step it up a notch (or many), and literally spend 95% of my conscious day working out (obviously most of my muscles would give out, but I could still do sooomething) then could I not be controlled by food anymore?

    • @marcus990502
      @marcus990502 7 ปีที่แล้ว

      Ricky Bronze I don't really think that would work. If you workout your muscles all day you will overtrain and it'll just lead to fatigue which means no muscle gains. Food really is quite important since if you dont hit your macronutrients etc your muscles can't repair as they want to.
      It's not that hard to eat "right" though. Just try to resist sweets etc and eat about 1g of protein per 1lb/0.5kg. (It's also quite important to hit your maintenance calories).

    • @mudai_
      @mudai_ 7 ปีที่แล้ว

      FUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCKFUCK okay that's good to know. Yeah resisting snacks and food in general will be no problem. But like what's the minimum requirement of food? I hardly eat meat, so that's probably not a good thing... idk, it just makes me feel sick. If I were to suck it up though, could I just eat 1 normal sized steak 3 times a day and be fine? Or do I need to make it all complex, like 1 ounce of Himalayan milk (it wouldn't surprise me if that's a real thing xD), a handful of protein snacks, 1 seasoned steak and 8 grapes?

    • @marcus990502
      @marcus990502 7 ปีที่แล้ว

      Ricky Bronze No it's not that important what you eat really. I think steak 3 times a day would be just fine. Just make sure you get some rice/pasta/potatoes/bread to it and you'll come a long way!

  • @DaltonMaze
    @DaltonMaze 9 ปีที่แล้ว

    Best video on this subject! Thanks!

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Dalton Maze Thanks dude!

  • @TheWildchildxx
    @TheWildchildxx 9 ปีที่แล้ว

    How you doing pal?
    very well said, good explanation on how to fix this problem.
    I've been suffering from lower back pain, at the sacroaliac joint. I went to the physiotherapist and chiropractor few times, they were not able to help me really.. so i had to do the research meself, and found out, that apt is what causing my pain.
    I will keep in mind what you showed in this video. Any suggestions in what position to sleep to take that pressure off the the pelvis?
    Fair play to ya mate, cheers.

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Thanks bro. Yea ATP is surely the root cause of your problems. Funny enough, I was going to put out a video next week on sleeping position for ATP. Spoiler alert : put a pillow under your knee/lower thigh area. Check out thevideo though for a little more in depth description. Good luck my man

  • @gabrijelafratnik2108
    @gabrijelafratnik2108 9 ปีที่แล้ว +2

    this is genius!

  • @shivaniyoginimaa
    @shivaniyoginimaa ปีที่แล้ว

    Thank you so much for all your great help 🙏🕉

  • @manik5455
    @manik5455 8 ปีที่แล้ว +1

    Thank you so much for this video, I've had this problem all along and I never noticed it before recently. Working on fixing it right away, but I think I have an anterior tilt while standing and posterior tilt while sitting. That maybe why my back never hurt or anything as it evens out. Is it weird to have both the problems at the same time? And how do I neutralize it? I would really love it if you could help me out by replying to this comment or making another video.
    Thanks!

  • @Dethshoot1
    @Dethshoot1 9 ปีที่แล้ว

    best video on this out there for suuure
    thanks dude

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Thanks man, hope it helped!

  • @benjoseph8387
    @benjoseph8387 7 ปีที่แล้ว

    So when hips go forward...pelvic bones go back, right? I got pelvic bone tops confused with hips! Now I get it...You might stress that after awhile it becomes lots more natural feeling, once youre used to using your abs and glutes and hamstrings more and they get stronger over time...to become your support with less effort.

  • @Billywiz001
    @Billywiz001 7 ปีที่แล้ว

    Great video, learnt more about the cause of my back pain and how to fix it them going to my chiropractor. Just started doing your exercises and trying to change my posture. Is it normal to get saw ness down higher up the back ?, is just because I'm using my back muscles in a different way now ?

  • @soraaar
    @soraaar 8 ปีที่แล้ว +4

    thanks so much for fixing my anterior pelvic tilt dude best vid ever :D

    • @moneymob38
      @moneymob38 7 ปีที่แล้ว +2

      Sorah how long did it take?

    • @Dabal_R
      @Dabal_R 5 ปีที่แล้ว

      Hey whts the result

    • @shashivardhan5433
      @shashivardhan5433 5 ปีที่แล้ว

      Bro how r u now....result

  • @yoyoyoyoyo6714
    @yoyoyoyoyo6714 ปีที่แล้ว

    I looked for the oldest video funny to see you with a Coors light t shirt

  • @andersoncameron771
    @andersoncameron771 9 ปีที่แล้ว

    Awesome man. You got one new subscriber!

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Chance Porter happy to have you bro!

  • @Sonneteer1
    @Sonneteer1 7 ปีที่แล้ว

    I have had two hip replacements and, due to an anterior pelvic tilt, my last op fourteen weeks ago has left me with a longer leg of one centimetre. I am permanently in an anterior position because, due to hyper mobility, my knees naturally bend backwards.

    • @Sonneteer1
      @Sonneteer1 7 ปีที่แล้ว

      Sorry my post went through too quickly. I need to correct this tilt but each exercise I have tried has hurt my lower back.. When I push my pelvis forward, my knees still bend backwards. Can you suggest anything to help please?

  • @girmaykkk
    @girmaykkk 9 ปีที่แล้ว

    Wow..I've seen pretty much every apt video on youtube and this one was the most helpful. Do you know how many months it'll take to completely correct it sir?

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +1

      It's hard to say because everyone varies so much. Some people are always going to have the tendency to tilt forward and in this case, you just have to make it a part of your life to consciously get to neutral. That being said, I've worked with people who have pretty much corrected it in less than a month.

  • @diannecraner2958
    @diannecraner2958 8 ปีที่แล้ว

    Great lesson!

  • @rahulkool101
    @rahulkool101 9 ปีที่แล้ว

    Nice video !

  • @MrJaydeep777
    @MrJaydeep777 8 ปีที่แล้ว

    Excellent video! Thank you!!

  • @MrPuddingkopf
    @MrPuddingkopf 8 ปีที่แล้ว +2

    When I stand up with my hips more "forward" tilted my knees bend. Should it be like this? Because it feels wierd

    • @paulgeorge9228
      @paulgeorge9228 2 ปีที่แล้ว

      u might have tight hip flexors in your quad aka rectus femoris

  • @OmarElbannaOB
    @OmarElbannaOB 9 ปีที่แล้ว +2

    Is this a strength camp wristband that you're wearing?

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +1

      Omar El banna haha of course!

  • @dylancaldwell677
    @dylancaldwell677 8 ปีที่แล้ว +9

    Love the Coors Light shirt while demonstrating exercise. Can I just drink Coors to help with APT

    • @ryrez4478
      @ryrez4478 7 ปีที่แล้ว +1

      Dylan Caldwell aha my plan exactly

  • @bamb00k58
    @bamb00k58 9 ปีที่แล้ว +2

    when i walk my glutes turn off and abs only hold posterior pelvic tilt. is it normal? i can squeeze glutes only if i stand.

  • @brendaalexander9381
    @brendaalexander9381 9 ปีที่แล้ว

    Thank you Josh, so helpful!!!

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Brenda Alexander Glad it helped!

  • @rodj5375
    @rodj5375 9 ปีที่แล้ว

    You really help, thank you man!
    If we often think about it and walk like this is that training the glutes and abs enough without having to do others exersices ?

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      SeBa It's always a good idea to strengthen your abs and glutes. Just make sure you're in a good position while you are doing it.

  • @chrisking9928
    @chrisking9928 3 ปีที่แล้ว

    As silly as you were with this. You had some very helpful tips.

  • @DarlingsDomain
    @DarlingsDomain 2 ปีที่แล้ว

    It's causing SO much strain in my neck and shoulders to walk straight this way. Oh man.

  • @diogoeskate3075
    @diogoeskate3075 8 ปีที่แล้ว

    good vídeo but
    you got to remenber that there tissue holding you in a certain position if you held that position for a lot of time

  • @nikolavulinovic8678
    @nikolavulinovic8678 9 ปีที่แล้ว

    Great video thanks a lot!!! Do you know maybe how long could it take to fix anterior pelvic tilt (with your tips and plus all the other excersises and stretches) ???

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว

      Nikola Vulinovic Check out my video on this "How long does it take to fix anterior pelvic tilt" -- it can vary a lot!

  • @sapporo7100
    @sapporo7100 8 ปีที่แล้ว

    I sit for work, so my tilt is bad. thank you for the video!

  • @Ello3342
    @Ello3342 9 ปีที่แล้ว

    great video, ive had APT for a few years now and have been trying so many diff things... do u think u could make a video about what certain stretches to do for the short leg and longer leg separately, just to kinda even out the body and walk in one fluid motion. Thanks

    • @Strengthside
      @Strengthside  9 ปีที่แล้ว +1

      emoney2754 I will try to get a vid out on that soon!