How to Fix Anterior Pelvic Tilt (SIT HAPPENS!)
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- เผยแพร่เมื่อ 12 ก.ย. 2016
- Build without the imbalances - athleanx.com/x/fix-imbalances
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Anterior pelvic tilt is by far one of the most common dysfunctions one can have. In this video, I’m going to show you how to reverse the effects of chronic sitting by addressing what muscles are causing anterior pelvic tilt and how to strengthen the areas that are weak. With a step by step attack plan, you are going to be able to fix this muscle and joint imbalance once and for all.
To start, it is important to define what anterior pelvic tilt really is. It is the resultant posture of tightness and weakness in certain muscle groups of the core and pelvis that causes your pelvis to tilt anteriorly and downward. This can be seen pretty easily from the side in somebody that has it. You will notice an exaggerated curvature in the lower back and possibly even a protruding stomach. The belly is not protruding because of it being overweight (although it might be) but rather because the muscles of the abs are not strong enough to counteract the downward pull of the pelvis.
Realizing that our bodies work in a cross pattern muscularly, you will quickly see that the two areas of tightness are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The muscles of the hip flexors can become easily shortened because of the fact that they are in this state for prolonged periods of time from sitting. Whether you sit at work all day or just spend a long time in front of the computer or even driving, your hip flexors will have a tendency to adaptively shorten.
This causes a resultant weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens you actually get a worsening of the problem since you don’t have the muscular strength to counteract the anterior and downward pull of the pelvis by the hip flexors. As a compensation to the glutes being weak, the lower back attempts to kick in and help out. It provides extra extension not provided by the glutes and in doing so, compromises its strength and integrity.
When combined with the pull of the iliopsoas on the lumber vertebrae, you get an overly active and tight low back. This not only can cause pain but further exacerbates the problem. Along with this static positioning of the pelvis you get a disuse stretch weakness on the abdominals. In order to counteract this cascade of problems you need to stretch the hip flexors, strengthen the abs with exercises that don’t over activate the hip flexors, and strengthen the glutes and hamstrings.
One thing you do not want to do is stretch your hamstrings. While it is normal to instinctively try and stretch whatever muscles are tight, this would be a mistake here. The hamstring tightness is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse.
A bad workout program will make this problem worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad workouts then it’s time you follow a program created by a physical therapist trusted by today’s top professional athletes. You can get this in the ATHLEAN-X Training System available at athleanx.com
For more videos on how to fix muscular imbalances like the anterior pelvic tilt, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
Bad posture doesn't end with Anterior Pelvic Tilt. Fix all your postural flaws with this video = th-cam.com/video/g-7ZWPCWv0U/w-d-xo.html
I remember watching this video years ago and not quite grasping what you meant by “the hamstrings are being stressed by the pelvis, not vice versa” but it makes sense now, if you can add a little video demonstration of a profile of the hamstring stretch example im sure it would be very benificial to others that might’ve not grasped that wonderful fact
I'm commenting this here so people will see this, if you guys have a skateboard use it! It's the best excercise for lower back, leg, hip and ass muscles, even just rolling to the store with a skateboard like 15 minutes a day will help with this problem alot, i know this isn't for everyone but it is an easy task for those who like it and will help tremendously compared to basic workouts. ✌️
thank you! I was considering liking the video up until the point where you smacked Jesse's ass and mentioned, cracked up and just had to give it to ya ;)
th-cam.com/channels/y5irfCoLuIYj5yUgylxiIg.html
“I’m actually hitting Jesses ass right here on my TH-cam channel” Jeff Cavalier 2022. Had me cracking up😂😂😂
I blame school.
Exactly
Their chairs don't even support a single rib.
Exactly
We have benches
Me toooooo
How did TH-cam suggestions know i had interior pelvic tilt hmmm .. Interesting
Gabriel Ayon coincidence
google knows your search history
Gabriel Ayon Hahahahahahahahahahahaha exactly 😂😂😂
Lol same here man...what are the odds
google knows my search history? i didnt even know pelvic tilt was a thing
For the longest time I felt constant tension in my hamstrings, everyone told me to strech it. 10 minutes after the first exercise I'm almost crying from the relieve I'm feeling, like sitting down after 10 years standing up. Jeff, you are amazing.
@Jesus has given you all. Repent or die. The one who told you to kill little innocent breastfed babies in 1 Samuel 15:3 ?
Bro go to a chiropractor
@@K-vz4gd Don't they work on bones, it looks like he has a problem with his muscles
@@pythro_ are you fucking stpid. “A chiropractor treats many conditions affecting the nervous system and musculoskeletal system. Think of a chiropractor as a doctor who cares for any kind of muscle, bone or joint pain or dysfunction.”
@Jesus has given you all. Repent or die. How are u believe in it...u know its not real
Watching Jessie from 6 years ago makes me realise how far he has come, the transformation has been a steady one and result of hard work. And Jeff he's been looking the same consistently shredded for 6 years.
the timing of this video for my life is insane
No. Your timing for life is insane.
Please don't round house kick your life.
Same!!
ditto
Awesome video!
Lol same
That makes sense, I have always thought there was something wrong with me because even though I am really skinny my stomach sticks out.
Oml same I always had skinny arms and legs but my stomach always stuck out so much causing me to think I'm fat
Same here. I call it the duck ass lol and now that I’ve had kids I got the stomach pooch that sticks out and makes me look fatter than I actually am.
Yes , i was skinny fat and even with all the workouts , i got much better and my belly lost a lot of fat but it still stiks out and looks bloated all the time
@@godlysense9065 did you fix it
@Neonkenny HD unfortunately no , i can't see any significant difference , but i think it just takes time
This was the most helpful video I've ever seen on "why I have a sharp curve in my lower back" and "what sitting all day is doing to my body". Thanks for making this.
Took years worth of physiotherapy lessons and this guy explained it in mere minutes better than anyone i knew. Jeff is a legend.
Bet it was expensive vs watching here with Jeff is free lol
Did it fix your posture APT?
@@stoicg6970 its just one lesson though. Im not discrediting him, but the reason why this video is great is cause it focuses on one topic intended for people with no experience with athleticism to even pros. You took years of complicated athletic lessons because that was a form of profession
He's soooo good at what he does. Truly a master of his craft.
This is making mine worse. This entire excersie is working out my lower back lol how the fuck is it working for you guys? I've been trying for the entire day
i have this and youtube recommended it to me
bless
LiLWiNK211 same :O
same here to shit
Me too, it's very creepy
Haha damn, glad (but weird) to hear it's not just me
This is exactly what happened to me, I was completely ignorant for years!
Don’t ignore it guys, get fit and give yourself the best chance to be able and healthy. Now I’m 4 months into a sequestrated L5 disc.. still learning to walk properly again due to nerve compression.
Thanks for your awesome, informative videos 👍🏻
u got this man
I’ve have a problem w l5 too. Pelvic tilt causes that? What pains did you have?
@@JorgeGutierrez-sl2lz I had lower back pain for years from lifting heavy things and wearing a nail bag, which contributed to Pelvic tilt. It puts added pressure to that L5/S1 disc. I had a bulged disc for a year, revealed by CT scan.. then the full-on blowout 24mm sequestrated disc, almost cauda equina.
Take it from me, get fit and strengthen your core.
@@bodes1.0 your all fixed?
@@JorgeGutierrez-sl2lz Getting better.. it’s been 6 months, I can almost walk properly. No plantar flexion on right foot.. I’ll get there mate 😉👊🏻
Hey man just found your channel. You make me feel like you truly want to help other people and give out the best information that you can. Its clear to see why your channel has grown to what it is. Very inspiring to see Jessie's transformation
Reasons
1. School
2. coaching
3.private tution
Heavy school bag weight
Man you preparing for jee???
Car seats I had 3 bad car seats in a row I was in so much pain it felt like my body was folding in two
We students are always sitting on those hard ass benches -_-
And gaming as well.
5:17 Modification of a sprinter lunge(stretch hip flexor, squeeze glute)
1. Stop stretching hamstrings
2. Strengthen glutes
3. Stretch lower back(see video "Quadratus Lumborum Stretch(DO'S AND DON'TS!)"
4. Stretch hip flexors(see first "Stop Stretching Your Hip Flexors!(HERE'S WHY)
5. Do hip flexor-free ab exercises(see video "7 core exercises for low back pain (important!)"
Thx, have a good day
thankssss
Thank
Thanks have a nice day
Thank you buddy
Prior military, early 30s dealing a more sedentary lifestyle and a lot of stresses that were never addressed, this channel is helping me out tremendously in rebalancing my posture and movements and reduce a lot of pain caused by the wrong muscles having to compensate.
Same here, prior, almost 30 and my posture is my biggest insecurity right now!
Y’all are doing a fantastic service for the world! You’re videos are well shot, funny, and concise. My back and hip pain have been greatly helped by the knowledge you are sharing. Keep up the great work and thank you so very much
I thought i was thicc this whole time smh 🗿
Idrink Hennessy FR LMAOAOA
LMAOOO me too💀💀💀😂😂😂
Yo, Angelo
me to
Same
All this time I thought I was thicker than a snicker
Ginger billy?
chicken wings and cheese macaroni
No cap bro
Your videos are the gift that keeps on giving. Constantly injuring my back and my hammies are always tight. Stretching them makes the pain worse. Thank you!!
Of ALL the videos I have watched on stretching/training, you have the BEST. I especially enjoy your ability to effortlessly explain how the muscle works and what works best for that particular muscle whether it be pain or what exercise is best ( giving variety of exercises, not just one ). My lower back is screaming from pulling some weight straight up one story and one of your many stretches is giving me some relief. Thanks
Today i was looking at my mirror and thought,"Man how should i fix this". And this came in my recommendation
It's Cool Careful, youtube is probably watching you
It's because the Google TH-cam overloards were watching you through the camera on your phone and comouter
wonderfully internet, they show you what you needed... it’s not amazing?
It's Cool your fbi man probably heard you
damn big brother watching your every thought
I realized that I don't have a big tummy but a bad posture
Same. I wondered why it looked like I was getting pregnant when my waist wasn't getting any bigger. Then I realized my pelvis was falling down in the front and I was getting a big curve in the back.
great news huh :D
Briel 000 Same lol
I know right!! I go to the gym everyday and my bmi is spot on yet I look like I'm pregnant when my stomach is relaxed, me and my dad both suffer from this but just thought it was the natural tilt of our spine!!
Ikr
The most practical you tube fitness channel I have ever seen. He teaches with total practical techniques and logic.
this took away the back pain I've had for over a year. i had a fall at work and it irritated my back and hip but these have already helped in 2 freaking days. thank you so much.
this video comes out just when I need it
same
+Kyle Schwery agreed
Same
same
I know right, I think Jeff is psychic
needed this so bad. My ass looks better than 90% of girls because of this tilt.
nice
lol pretty much anyone with no ass does this.
Intentionally? I don't think so. They could be intensionally arching there back, but it's not correlated with a posterior tilt.
same
same here
I love how universe drops the right information for me as and when its needed.
I have an awful tilt and I'd forgotten all that info, thanks guys for the refresher
You mean the YT algorithm lol
This is so good. I've been really trying to activate my glutes with squats and didn't feel them as much with this. So happy to incorporate this in my routine. Thank you!
I wish all TH-camrs had the gift of making 7 minutes feel like 30 seconds like this guy does.
I have the gift of making 30 seconds feel like 7 minutes 😏
@@mad777kratos5 bro??
@@mad777kratos5 lets see😫
The most useful recommendation youtube ever gave me
Boy, you have videos that hit on every problem I have with real thought out solutions that aren’t just “you should stretch more”. Seriously, where have you been all my life? This should be made into common knowledge for all in the medical field (and chiropractors) who deal with patients that have lower back issues and physical trainers. You are hitting on all of the things that are very common problems in this modern era.
Saw a physiotherapist 10 years ago who advised certain stretches etc. I still have the pain despite doing everything they said. I gave up on it all a year ago as it clearly did not help. Now I know there is a name for this, I see the cause and effect and have started your treatment today. Time will tell but you have given me hope that this can be fixed. Thank you.
I wonder if Jesse preps for these videos or he just like walks into work and Jeff’s like “Alright dude here’s what we’re doing today”
@@timmathews803 fucker😂😂😂😂😂😂😂😂😂
@@timmathews803 stop projecting bro
Hes wearing khakis, thats exactly what happened
1 Gladiator Latter*
@@timmathews803 jesus christ. Comments like these remind me that our first amendment has not been taken away yet. You sick fuck. Here's a like.
Raheem Sterling needs to see this
Lol
😂
Off Grid Madman lmao
It also might be astrogen/genetics related with sterling
Off Grid Madman 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
This video describes exactly the problem I am having. Hips and back feel like they’re getting shorter because I sit at work all day. Makes it really difficult to walk or workout. Thank you for the great info.
5 years later and suddenly this vid is recommended to me right when I need it. Thanks Jeff ❤️
i never knew what this problem was called until youtube suggested this
I didnt even know that i have this problem until i watched this video.
I never had this problem until I watched this video
I didn't even know it was a problem.
I didn't even know what knowing is
I didn't know what is even
I spent 10 years being lazy. smokin pot and sitting around. Id get insane back pain all the time..... laying/sleeping on my belly for even short amounts of time caused extreme back pain for 4-7 days. figured i "HAD A BAD BACK!" . After watching elliot explain how everything is connected and back pain is the result of weak muscles i decided to change my body. Fast forward 14 months later..... Im down 55lbs of fat. I workout 4x a week (did 200lb squats today!), and most of all no back pain in 8 months!!! Dont write yourself off till u try to strength yourself!!!!!!!!!!!!!!!!!!!!!!!!!
make sure u strench those him as much as possible and strength the core and back. Dont use heavy weights till your ready. just work that area for months. do lighter weight squats. "superman" exercises (strengthen the back) and strengthen the core...... once u get that those area's strong again ur whole like will change. its worth it to work on those areas. lotsa hip streches and exercises 2-4 times a week
i cant post links.... but go on strength camp and search "back" ..... his video on why weak muscles = back pain really opened my eyes to why i must get strong. The doctors will never explain this to u. they just give u pills. My back is strong as fuck now.
I ment hips sorry bro
3
I did heavy squats today, romanian deadlifts, db jump squats, supermans, planks, burpies, and flutter kicks.... its nice havin a strong back and core !
I'm so jealous. I wish I had 10 years to be lazy.
No you don't.
Omg this video has opened my eyes. For a while now I kept feeling the sense that my spine was somehow too curved at the bottom but I had never seen any examples of other people experiencing it. It looks just like this!! I'll definitely be trying this and checking the other vids for the rest of the exercises to help fix this. I'm so tired of my back hurting all the time. Thank you so much for making this vid!!
I’ve been up for hours in pain and this brought me a ton of relief thank you man
Damn he thicc
Oh wait that’s just an interior pelvic tilt
That's me, I thought I had muscle even though I almost always skip leg day. It was a pelvic tilt, now that it's fixed I'm flat lmfao
@@lambdacode1503 how long did it take for you to fix it?
@@lambdacode1503 and you did same exercises or something else?
@@twitchy9948 it took me a while but I was doing these exercises sporadically
I didn't take them seriously at the beginning. Also I went to a specialist that had me do similar exercises, but everyone is different so it really depends on your specific issues. Mine were mild but caused a lot of lower back pain when standing and running (not when walking, also had issues near the scapula region when running a few kilometers) so I had to strengthen the glutes etc etc. I'm getting better but I'm not 100% fine, it'll take some more time.
I have been doing your exercises for two weeks and am already feeling some relief from my chronic lower back pain. I am being treated at the Stanford Pain Management Center and none of the doctors there spent much time analyzing my pelvis or hips. They relied on x-rays. Now that I know what anterior pelvic tilt is, anyone can clearly see that I have it. I spent over twenty-five years sitting at my job -- often 10 to 12 hours per day. I know it will take some time to undo the damage I did but your videos are giving me hope. Your scientific approach to fitness and conditioning is incredibly unique. Thank you so very much.
Donna Day Woah thats a lot of sitting!
I have similiar problem with doctors, I tried to get them to treat my pelvic alignment for years, they never listened to me, insted I got nerv treamtment that was just result of the wrong pelvic alignment. On other hand I'm very flexible person, so when they treat me I do seem okay, but I do sports where I need to be even more flexible, and they are not helping. :( I hope this video might help.
can also do these lunges walking after getting out of the chair every 1 hour or so without weight or with weight if you're able to use them ... Doesn't take much to activate them but enough to where you feel the burn. doesn't have to just be once a day at the gym. in fact, it's probably better to do it numerous times throughout the day to re-correct the years of tightness from sitting.
Fucking doctors... why is it that I rarely hear of people having good experiences with them?
I literally had a suit tailor look at me and comment on my anterior pelvic tilt. Finally, 2 months later, I found this video. Thanks Jeff. Seriously.
I'm skinny but my lower stomach sticks out a bit. It's all coming together.
Never seen a video of this kind so well explained, very quick and clear. Thank you.
Summary:
1. Stop Stretching Hamstrings
2. Strengthen those Glutes
3. Stretch your lower back if its overly tight
4. Stretch those Hip Flexors
5. Do "Flexor-free" ab excercises
Thank you
@@StellaGoetia666 is it working
@@Kashmoneygodzilla yes it is! I do feel better
@@StellaGoetia666 but did it fix the pelvic posture
@@Kashmoneygodzilla not yet
Note to self:
Stop stretching Hamstrings
Strenghten Glutes
Stretch Lower-Back
Stretch Hip Flexors
Do "Flexor-Free" Ab Exercises
Been suffering for 30 years and this dude fixes my problem in a 7 minute video
Love it! Thank you for sharing! I sit all day behind the desk and I have a tilted back including lower back pain. I’ll apply these exercises to my routine and keep y’all posted on how this goes. Thanks a lot!
And what were the results? Any advice or feedback?
And now I know why I can't touch my toes.
I have APT but I still can touch my toes, you just have to practice it.
woopazipper me too but I've always been that flexible despite my APT
I can put my head to my knee despite having APT
***** I'm going to subscribe to your comments and in my mind's eye, Darth Vader will be saying and doing everything you describe. Forever.
Not just any cookie; a hero cookie.
all this time I thought I was just a thicc boi
Bit weird
Holy Woof oh god
Muhammad Arslan Khursheed stop
Asfand what happened? Did you fix it?
🤣
Really appreciate the understanding you bring to this particular problem, Jeff! And I'm doing the 4 key stretches (2 static, 2 dynamic) you recommend. That one's a little more difficult to catch what you're doing. I have to slow down TH-cam's speed to catch it. But as you say, these are game-changers. I'm almost 70 and doing well, sincere thanks to you.
Saw this video few years ago, kinda ignored it. Now seeing it again and being dedicated to work out regurarly now, I will start strenghtening my lower back and abs since my lower back hurts regurarly and I know that it is cuz of my weak muscles. Old but gold video with valuable information. Even did a few reps now (with 5kg dumbell) switching legs and you really feel it, feel so good.
Lesson learned:
School Ruined a lot of faces due to hours of sitting and posture killing long hours of note taking. Now I started mewing and correcting my very bad posture and trying to fix my Anterior pelvic tilt
Aye, school is torture
@@ogalo1653 Yeah cause at my past school we had to sit for 9 hrs and it was very fucking boring and cold dude but I made it. Sadly I changed school cause I get so tired because of the long hours and many assignments that I cant even play my pc or play basketball and I had eye bugs no matter how long I slept during the weekends
Do u experience knee problems as well?
@@ksiadzgrzesiu69 I was in the taekwondo club and our training was thankfully intense sometimes so I lost weight then got taller. But the long hours still made a lot of students have anterior pelvic tilt, I also have it.
@B0ss I screwed up my left shoulder because of an incident while playing basketball. Still getting treated to fix it through posture and chiropractic means
Jeff is wearing a shirt... I repeat, he is wearing a shirt
samuel rogers What is he wearing?
a shirt
what's a shirt? haven't heard about those since I magically have a relationship with exercise
I didn't even know this was a thing, I just thought I had a weird body shape lol
I’ve had serious R hip pelvic tilt. For 2 decades …This guy is giving me hope 🙌 for pain relief !
Thank you for posting about this. I've been suffreing from this problem for a long time.Affecting my deadlift and squat.
Plus I hate ab exercises
Same, I hate how it makes our shirt stick out weirdly like it shows on Jessie
+IMMORTAL S117 the excercises you hate the most, should be the ones you should do the most no?
+Enyo Pinto nope. not necessarily.
+Waqar Ansari fair enough
As A Massage Therapist I have often recommended your videos to my clients
Oh great pay up lol
When I get 5 likes on something😃I'm famous. Reality tho 😧I'm unknown by human records
You'll lose all your customers
Your customers might lose the gain!!
Would a kettlebell exercise fix it as it is the same move?
As a myoskeletal therapist with this condition I can absolutely agree with every single word in this video. I would like to see at least three movements for strengthening vs. 1. Again, great video love the content!
How the fuck did thus work for you? This is making it much worse for me. The entire work out is working out my lower back lol
@@cykablyat9333 maybe you’re not doing the right form?
@@cykablyat9333 "myoskeletal therapy" is a scam
@@cykablyat9333 your back might be tight as well which can cause them to take over
@@cykablyat9333 Little late but make sure you're flexing your abs and glutes. Try to visualize rotating your hips by pulling up with the abs in the front and down with the glutes in back. Should feel your lower back and spine stretch a bit if you're getting it. From there just focus on using glutes instead of low back to straighten up during the movement. Its tough because you're trying to undo years of habitually using the low back to do what the glutes and abs should be doing.
Even without the dumbells, I tried to straighten up and immediately I felt how tight the muscles are. Awesome advice :D
As I was worrying about having this problem, I just noticed it in the youtube homepage. Wow. Thank God
its not coincidence, its synchronicity.
Same here. Google is very scary.
that's weird because the same shot just happened too me no joke lol
This is the nature of the universe :)
Divanoli Mydeen "quantum consciousness" lol.....
Dang, this guy actually understands the body. It really helps, gosh I needed this info.
I've had debilitating low back pain when standing for years. It finally went away after i started doing the exercises assigned by my PT regularly twice a week. The exercises he assigned are meant to deal exactly with what you talk about here. Tight hip flexors and weak core and glutes. Once I fixed that with exercises, the pain went away. I am looking forward to adding the stretch/exercise you showed to my routine. I think it's going to be a great addition. Thanks for sharing these great tips on your videos. I'm sure these are helping tons of people.
This has been the best explanation I've seen yet, and much appreciated.
Wow thanks TH-cam I would have never typed this in and its exactly the problem I have. Shit those robos are getting good...
Most men probably have this problem.
alessandro alfaro Its logaritm not robo u dumbo
Unknown Badass Thanks for your reply, incredible stuff.
it logarithm not logaritm u dumbo
lol thank you
Day 58: I can now levitate objects with my gluteus maximums
Skittles_PvP please tell me if it worked really ?
but is ur name gluteus maximus decimus?
😂💀
222nd like.
@Mr. JoJo Actually he meant if this video worked in terms of helping him get rid of anterior pelvic tilt. So actually you're the dumb one here lol
the way you broke it down with the skeleton and showing the muscles was an awesome visual help. Much appreciated.
Holy crap. I didn't even realize I had this. Been suffering from a super tight back for years, especially in the mornings. Just consciously standing correctly created a major stretch on my hip flexors. Didn't even have to do any of the exercises in this vid. Just practiced standing correctly, maybe even exaggerating a bit. Immediate relief. And this morning, my back tightness was reduced by 80%+. THANK YOU
1. Don’t stretch hamstring
2. Stretch glutes
3. Stretch lower back
4. Stretch hip flexors
5. Pain free abs
Norbu Keung 2. Strengthen Glutes
@@legendarygaming2850 yup, stretching them would contribute to the problem same as stretching the hams
No.
1. Don't stretch the hams
2. STRENGTHEN the Abs
3. *STRENGTHEN* the Glutes
4. Stretch the flexors.
What
At what point do you start to stretch hamstrings again? After you fix apt?
Bro idc what people say abt you, you legit have endless extremely informational videos on TH-cam for free, officially GOATed for that
This is actually such a help, you are a genius and an excellent teacher thank you!
School and gaming made me look like the humpback of Notre dame
Ray Segura holy fuck same I was scared I was the only one
Hunchback*
Game standing up
Ya I regret gaming growing up. I guess my brother had a good reason to pull the cord on my console every chance he could get. Lol.
Ray Segura Quasimondo😂😂😂
Can you show us one whole video of every stretch you know please? Literally how to stretch everything so I can just go back and watch it when ever I need to. Cheers
You don't want to just perform arbitrary stretches. You want to stretch muscles that are tight and overactive not muscles that are at it's proper length. So in this instance, if you have an anterior pelvic tilt, you want to stretch the muscles that are short and tight, which are the hip flexors (psoas, iliacus, rectus femoris, TFL); you don't want to stretch the muscles that are long and underactive, which are the glutes and hamstrings; you want to strengthen them! You can checkout my Instagram for content related to postural dysfunctions and how to correct them! Rayy_fit
I don't do social media. Do you have a TH-cam page? If not. I think it's time to start one. Thanks for getting back to me so quickly. It keeps my mental momentum going. Peace from Australia
l
Ali Khadour check out my channel i made a foam roll self myofacial release tutorial. The video i made shows you how to release knotts in your body. Read the description in my video.
Wow I can’t explain how grateful I am of you making this video. Now I have to pay you back by making it a life changing moment. Looking forward to it. Blessings!!
In how many days I get rid of Anterior pelvic.
Awesome video. I never new the reason of tightness of my hamstrings and lower back pain until this video. Very helpful.
wow I think you just changed my life.
Seriously, I've been dealing with this problem for so many years. It's hard for me to stand for an hour without getting lower back pain
coy chance Idem. I wouldn't say just an hour, but i definitely get back pain if I stay up long
I had the tilt for so long, my glutes and lower core stop firing when I walked. Now it feels great... when I walk my dog I concentrate on tilting my pelvis forward. I think about 3 things, creating space in the hip flexors (create distance between top quads and lower abs), tightening my core below my naval and engaging my glutes. I hold for 1 then 2 then 5 and 10 minutes at a time. work your way up, it's mental as much as physical to remember to keep glutes engaged. nows it's second habit and feels great to get blood flow in the hip flexors by doing this stretch. In the past, I bet I've gone months without engaging my lower core and glutes and now it's automatic
same here!
kk
I can't even express how important this video is for everyone with a hip tilt. I am going through so many problems caused by my hip tilt. From weak knees, weak abs, weak hip flexors, weak tfl's. I tried fixing all of these individually, even spent money on physiotherapy and then I've come across this video and it has solved all pains from waist downwards. It's a short but very informative video from Jeff where he covers a lot and can reassure it has worked for me as a soccer player! 👍
Aaron_Ghst how long did it take you to improve your APT?
I did this simple exercise with some 5 lb weights and felt immediate relief in my lower back. I spend hours gaming and my posture is bad, this helped immensely and I'll be looking into the rest of the recommended exercises for ab strength and etc.
Same here man
@kharitonov it's pretty bad.. I need to exercise more. Doing the one in this video does provide me relief when I'm hurting though :)
Same
Hey Jeff. I love the beef between you and Greg and many others but honestly this video changed my life. Thankyou so much for imparting this knowledge.
SO THAT'S THE FUCKING PROBLEM WITH MY FUCKING BELLY BEING ALWAYS HUGE AF. NOT MY NUTRITION. THANKS A LOT
Same here, I'm pretty lean for the most part but I have a bulge in my lower abdomen because of this issue
sed story brah
I cant speak for your problem, I am not a personal trainer, but I notice in myself that if my stomach is gassy, it has the same effect. I think it could be the expansion of gasses in my G.I. tract causes a mechanical displacement that looks the same as what he is describing here. Maybe you also have this problem.
Brandon Redmond can i approach a personal trainer or someone who has been working out for long time and talk to him about my issue? is it going to help? i mean my body is just like the one shown in the video. and as a result, even though i have good abs, when i am not stretching my belly looks like as if i am being ultra fat.
Same here bro
Girls be doing the opposite of all of Jeff’s advice
Dale Chen facts 😂
Maybe they will have curved ass but then there belly will always stick out "THICC"
L̶a̶d̶y̶ Fox Ŵøłfæ theyre just insecure themselves. Anterior pelvic tilt or not, we all bootiful
mm. unfortunate. but it's not good for girls either probably
sssniperwolf
This is the information I’ve needed for probably a decade.
Thanks for the vid.
*Edit - Workout start: 4:13 / 4:30 / 5:18
Strengthen abs, stretch hip flexors whilst strengthening glutes
6:09 - stop stretching hamstrings, strengthen those glutes, stretch out the lower back, stretch out your hip flexors, get those abs strong again - make sure they're not hip flexor dominant movements.
TY
Where is the specific video of the "pain free abs" that are safe to do without having to start a whole program, paying and all etc...? THANKS!
@@kiakandai282 not sure if you found it already, I just searched "pain free abs" on his youtube channel and found it.
th-cam.com/video/gIhCuqtC0r0/w-d-xo.html
Thanks!
What lower back streches c
Should i do?
For the first time in my life I’ve had lower back pain because of my pelvic tilt (I’m in my young 20s) and the pain has been persistent for about 2 weeks now. No amount of stretching relieved it, and now I know why. I did this exercise for the first time today and the pain is 95% gone. I am so relieved and thankful. I will do this everyday and hopefully it fixes my anterior pelvic tilt for good
I also had lower back pains because of the tilt, I’m 16 and to stop the pain I would stretch my back without knowing and made me taller than I actually am So everyone thought I grew to 6’1 until my friends pointed out the tilt and now that it’s better I’m actually 5’11😂😂😂🤕
@@hlogilehlogonolo5438 what rep range did u perform this exercise in?
Did you correct your tilt?
I’m 14 and have had extreme back pain for a year now and this exercise after just 10 reps made me feel so much better
Update?
I've struggled with this my entire life and my physiotherapist just told me to walk with a stretched back! I'm so glad I can finally do something about this
So did it work
How’s your posture now ?
I can’t believe I’ve lived for 45 years with this issue and it was fixable with these well explained exercises. Honestly, thank you. It’ll save me more unnecessary lower back pain and visits to my physio and acupuncturist.
I started working this routine since yesterday. Did 2 sets of 10 for each leg, so 20 total for each leg every day. After the 2nd day today, I can feel my hamstrings more relaxed and can feel something in my pelvic area too, which means this workout definitely targeted that area. I will post more updates, plan to do this for a few months at least. May also post before-after pictures.
Update Week 1: Been doing for the last 7-8 days now. The position and movement of this workout feels a little hard to balance with weights before you get used to it. After each workout, you should feel the stretch in your hip flexor muscles, shown at 05:38 in the video. It’s the muscles in the inner-side front thighs, just beside the groin. Make sure these muscles are stretching when you do the workout, and while coming up straight with the weights, keep your back foot on your toes for maximum stretch of the hip flexors, while your front foot is flat on the ground. Usually these hip muscles are not targeted by other exercises, so this is unique. I also feel the back of my thighs and calves, the hamstring are more flexible now. This has definitely helped my overall posture, coupled with a few other posture workouts from Jeff. I think I should start seeing a visible difference in the pelvic twist in another 3-4 weeks. Will keep updating.
Sooooooo?
That was 2 days before your comment. Give em time
@@BrennanAbadie oh lol
Whats goin on
Nice, I'm gonna try doing it to. I'll also send any updates if I feel anything substantial happening
I had this problem and I did this exercise 1 time per day for 3 weeks, it worked, I do not feel any more pain and my back has gone back to normal, thank you!
Is the form fixed too? Also, did you only do this exercise?
bullshit, no way in 3 weeks, more like half a year.
What kind of weights are you supposed to be using and how many reps and sets are you to do?
How many sets are you supposed to do?
Do I need to switch feet when doing it?
Thankyou!
I'm 6'4 and i have this problem. I've never been able to touch my toes no matter how much I stretch or exercise and this explains why I felt pain trying to do so.
Thank you! Lot of info in this vid. I’m going to start a complete overhaul of my body after my operation so I’ll be watching a lot more of your vids
Duuudee honestly ... as I am watching this video, I am thanking the universe that you exist. Thanks a lot for you knowledge brother! You’re awesome!
Man, you’re attention to science and straightforward delivery is fantastic. I have this exact issue and my lower back hurts constantly. This really helped me understand and is starting to help the pain a lot. Thanks bud xoxo
how're you doing?
i have this too, but mine is severe because my leg muscles have tightness too and that went to my back
How is it a year later?
Thanks for the video…. After years of rideshare driving I have that shape and plenty of difficulties with my lower back.
And guys…. Start this exercise carefully. Especially if you’re over 35, do one day, skip the next, then get back in to it. Bottom line don’t hurt yourself to see a change overnight.
this exercise also helped my thoracic rotation. im also breathing differently and clearly. Jeff thank you so much!!!
I have been looking for someone knowledgeable on this topic for a few years now. Not one physical therapist in my area has been able to figure this out, and you just explained absolutely everything Ive been going through.
Caitlyn Leigh your physios suck then, it’s a common problem.
Same I've gone to the same physical therapist for 2 months and every time I bring up this issue he's given me different exercises and programs to stretch out and strengthen my hamstrings and never once has mentioned anything about my hip flexors
Not even 1 physical therapist? Fuck you from, North Korea?..
Yep
Exactly! There is only one AthleanX and I’m very grateful for it!
I'm actually hitting Jesse's ass here on my TH-cam channel. Anyway, great info Jeff, thumps up.
no don't put ur thumbs up jeff then the video would look totally different at that part lol
+Nathan Cook: hahaha, you are right, it real does convey unintended meaning. It's supposed to be thumbs up to the training info, not the touching.
was trying to understand this comment untill it got to that part lol
Funny sexy science bitches lol
phil kelly between that and the logo, someone should call the f.b.i. that's pizzagate.
This was perfect. Not many people know how to work out proper. Gr8 video. It couldn't be any shorter. Knowing why is everything.
This video is epic, I never knew it was called an anterior pelvic tilt, I always thought it was called a sway back that I had live with. So grateful to have found this channel and this video especially. 🙏
it is sway-back, also called lumbar-lordosis, or "anterior pelvic tilt"
Yo this set of movements really targeted the way I was feeling about my lower back. Having competed as a wrestler and now sitting for long periods of time during lock down, I began feeling weird, this man is legit