The Mindblowing Best Fix For Anterior Pelvic Tilt (instant results)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Beginner Body Restoration Program: go.conorharris.com/bbr-beginn...
0:00 The Mindblowing Fix For Anterior Pelvic Tilt
3:41 Exercise Explanation & Reasoning
5:47 Exercise Walkthrough
I have had low back pain since I was 11 (I'm 38 now)... saw doctors and chiropractor, and I'm only now learning the real issue is probably my OBVIOUS anterior pelvic tilt FROM TH-cam. Thanks, doctors. 😅
My ballet teacher used to always tell me to tuck in cos I was doing a duck butt. I still have lbp and like you have been to lots of people. Here's to us both being able to do things soon! Pain free!
do actual research. there's no evidence anterior pelvic tilt is correlated with back pain. pain is multi-factorial.
Same here!
Excellent 👌👍
Same same ! Since very young, 31 now. Literally youtube has learnt me more then 19 years of school
You have no idea how much I appreciate your content. God bless. You’ve changed my whole life.
Much love ❤️ seriously
there aree people who care about their health and knowledge thank you❤
Im hooked on your videos. My back has been killin me and all your stuff helps 😢 thank God
Been a sedentary person for too long and when you try to start fixing things you find a lot of issues related underneath or above your other important issues. I loved how you oriented the viewers with additional situations that may occur during the exercises
Amazing exercise. It works fast. Definitely improved forward tilt pattern. I'll be doing this daily for a while. Thank you for posting Connor.
Very educationa. Thanks
I usually find sitting down without any lumbar support causes severe pain and tightness into my left QL and left thoracic area. I’ve found by sitting down and pulling my left pelvis back, activating my hamstring and adductor, causes the left adductor to start cramping, but it immediately relieves a lot of the pain. Seems to be that I’ve twisted my pelvis into a Left AIC pattern from years of one-sided rowing (twisting my body to the right). Now this is my biggest focus and just started your course. Keep up the good work!
Glad you are figuring it out!! 🙂
Fantastic. Thanks, Connor ❤
Glad you enjoyed it!
You're a true gem. I appreciate all your work
Thanks for your video , one question , which side should we lean on ? The forward pelvis one or the other ?
Thanks in advance
Oh hell yeah. Didn’t know I was looking for this until I seent it. Very excite. And looks very helpful. Thank you brother✊
Very nice, I like!
@@Brad2117 guaranteed AP_Pheonix speaks more languages than you Brad.
All those Instagram posers will need this one after a while.
😂😂😂😂
Much sooner than they ever should
Hi,
Would you recommend this exercise for a left AIC pattern as well ?
Thanks a lot for sharing all this knowledge, this is gold.
I will try this. I wonder when you know when you have completely corrected the problem.
This was extremely helpful. Thank you
So glad!
Gonna need to try this latee
I am just re adding all theses n more into my own brain 🧠 head n knowledge
Actually glute tendinopathy where hamstring inserts and ITB related issues would be a good video. But first and foremost, thanks for your wonderful help to people with injury or disfunction problems. I unfortunately have 1 leg longer than the other due to having had my leg broken deliberately by someone when I was young playing sport, and it has caused SI and L1 L2 lower back & trochanteric & hip problems all my life since it happened.
Hi Connor, what side is Trevor correcting in this video? Is that for the more common left pelvis forward version?
Fantastique. Merci, Connor You have no idea how much I appreciate your content. God bless. You’ve changed my whole life.😘
''Reversal is Red, Lapse is Blue, throughout Heaven and Earth we alone are honoured to know a youtuber like you"
Bro why do you keep reposting this comment?
That’s the first time I’ve ever heard that and I love it thank you❤
Lobotomy kaizen at it again
@@Heiscomingbacksoon7 😂
@@Loktorisx2 😂🤣
In the quiet room where fitness dwells,
Lies a form, aligned, as patience swells.
Side by side with gravity's pull,
An isometric challenge, far from dull.
Beneath the surface, muscles brace,
Against the tilt, a silent chase.
Anterior whispers of imbalance slight,
Corrected gently in the muted light.
Breath in rhythm, a focused mind,
Pelvic tilt, once forward, now behind.
The core engages, a firm embrace,
A subtle shift to proper place.
Hold the line, the tension sings,
A harmony of inner springs.
Strength isometric, side-lying pose,
A remedy that nature knows.
For every tilt from life's demand,
There's power resting in your hand.
Or rather, in the side that lies,
Abs contracted, tilting skies.
So here's to health, to posture right,
To abs that hold with all their might.
In side-lying stillness, find your tilt,
And correct it there, with strength well-built.
Damn man, a poet of modern times
LMAOOOOOOOO this is amazing, a genius!!!!!
The TH-cam comments section never ceases to amaze me.
Awesome❤❤❤❤❤❤❤
love it
All of your techniques always have a strong focus on breath, how do you feel about Wim Hof/Pranayama breathing exercises?
This was all super informative, and gave me a lot to think about in my own routines... but also I just couldn't help getting distracted by "Damn, who rocked the skeleton's jaw like that?"
My sentiments exactly 💯
Great video, how long do we do this for per session? How many times per day and days per week do you recommend?
Excited to find this, I know I have a tilt and it is on my right, the left O feels tight and the right feels weak. Hope to fix my tilt and back pain.
Do you know any colleagues in Australia that you could recommend?
Breakthough day!!!
I tried this drill today before going on a very slow run. When the run was completed, and I transitioned to a walk, my mind was completely blown!! My hips felt sooo smooth, the psoas pain was gone. I think what I felt was that the ability to move from one side to the other had finally been unlocked after working with restoration exercises for over a year.
I can pinpoint three things that may have contributed to the breakthrough:
1. The drill
2. It was my first time using the New Balance shoes instead of the Brooks outdoors (from the list)
3. I tried to avoid extension in my upper body while running, and focused on using my arms symmetrically while holding on to my left side-abs
That is SO great to hear. Thank you for sharing your experience and what worked for you. This will be massively helpful for other people to see
Not sure I understood how to determine which side of pelvis is going forward, even by watching the other video.
I do tend to have more range of motion when rotating my upper body to the right. On the left side, I feel more limited. So isy left going forward?
I'm really trying to fix the APT and this video could really help with that
High hamstring tendinopathy Conor 🙏
fax we need dis brother 😭
Can do. I’m on vacation right now for the next 4 weeks so I have some videos pre-filmed set to release until then, but once I can film again I’ll do this one
@@conorharris Thanks Conor 👍
@@ayjay5894huh? You speaking retardanese or what
This is a great exercise, my lower back always feels heavy no matter what stretching and yoga I do, and I noticed my body have the same shape as the thump nail picture, so I did the excersie once.
I felt immediate relif in my lower back I never felt it before. It feels great.ans standing felt easier.
THANK YOU VERY MUCH FOR THE VIDEO
But I wonder how many times I have to do this exercise, and how long should I keep in the position in the exercise to keep the results?
Great address of this issues, Trevor looks faded btw, either that or the vid was recorded too early and he's sleepy lol
Hello, is there an office to set up an appointment, I am definitely imbalanced and would like to work with you.
You have so many videos on fixing ATP, which one would you say has the best workout routine overall?
Make video on shoes of PRI list and discuss them in detail...generally we as a patient gets confused regarding high, low , mid arch concepts...kindly clarify us........will guide in buying them
Please would be nice, just saying.
I have rib flare on my left side. Left rib is higher than right. But right shoulder is higher than left. And right hip is higher than left. I also am dealing with what i think could be a slipped rib at the rhomboid area on the right. So like bottom of the shoulder blade on the right. Left chest is tight. Left back is more loose. Right chest is more loose. Right back is tight. Does that all fit the left AIC pattern?
I also am dealing with anterior pelvic tilt and a rotated pelvis. not sure which way. The pain is mostly on the right. Right QL,glutes, hip, SI joint area. Groin. TFL is super tight. Weak glutes. Piriformis i think is lengthened whuch is not good. I definitely have tendinopathy at multiple points, as confirmed during an ultrasound. So if i have all that pain on the right, wouldnt that mean my pelvis is rotated left, where right hip is forward and left hip is back? That would make sense if its pulling on the right and stretching my ligaments and tendons.
Legend
Now we need it for posterior
More (unusual) Quadratus Lumborum exercises please. 😊
Try this: unsupported against a wall, with knee/hips in 90° flexion; "seated" against the wall without a chair. Then just do deep sidebend of lower back.
Could you show how to fix asymmetrical eye
Will dry needling help firstly relax the muscles?
Hi Conor, is it possible to be stuck in a unilateral right PEC position? my right lower back seems to be more extended, my right side spinal erectors are hypertonic, looking from the right side my body looks very sway back, my left side looks upright. Would love any feedback on this
Hey Conor - doing this on my right side has been amazing for so much of my hip issues. However, one side effect is that my right calf seems to be “on” a lot more since incorporating this exercise daily. If I’m right lateralized, do you have any idea why this would be? Is it related?
5:53 dude looks like he is dying on the inside lol
Omg 😂😂
Since you mention *side abs* and I don't have enough space or free walls to do that, will a side plank help with this?
What about wanting to do the reverse to increase anterior pelvic tilt?
Thanks, Conor. Lying down on my left I can't seem to "switch off" my top side (right) abs, any extra tips? Can I prime this exercise by first doing a side plank on my left side to engage the left abs?
Are your right side abs really tight? Perhaps do trigger point release first on the tight side. Loosen that side up.
@@36891as hmm, interesting idea, I'll try that out tomorrow, thanks!
Ah I see. Totally. Try this first with overhead reach with your right hand:
th-cam.com/video/ooty0LJ1k_E/w-d-xo.html
also consider then adding the overhead reach with the right hand on this exercise too
@@conorharris it's really nice getting a response from you, thanks! Will try your suggestions.
I've owned beginner body restoration since you've released it and I've been really impressed with your intellectual honesty and diligence to keep it updated as you learn and improve your views. I'm also really looking forward to getting your strength training routine as soon as I am back to the gym.
One aspect of BBR I never quite understood is that in it you say to "complete 14 days of exercises before moving on to the next phase". If I do the exercises four times a week, it would take 3.5 weeks to do 14 days. Or did you simply mean to allocate 14 days to a phase (doing 3-5 'days' per week), before moving on to the next phase? Would really appreciate clarity here!
Again, thanks for all you do!
What's the strategy to get results like this to stick? I've done that exercise for hip mobility before because of a video of yours. It significantly improved my hip internal rotation like you proposed it could. But what is the point if those results fade after 30 minutes? I usually can't find a good place to lay down and something to put inbetween my legs when i go about my day.
Daily consistency and time. If they still aren’t sticking after that, it may be a problem with your foot not working with your hips properly. Or your sleep could be throwing it off. I have videos on both shoewear and sleep patterns
I wish you would show exercises that can be done easily from standing/sitting positions without us having to dedicate PT time with tools.
Hola. Can you please help me. I have L4-L5 disc bulge, T10-T11 disc bulge. I have muscle weakness main in my left leg. The weakness starts from my left buttocks going down. I do not have pain going down my legs but i do have back pain especially from sitting. Can you please help me. What exercises should i do and which should i not do. I aslo have disc bulge in C4-C6 and hernaition at C6-C7 levels. I suffer neck pain as well. I have been to physiotherapist of all sorts and i have been on pain medications. When i walk, my left leg is weak at times and i do have muscle tightness.
Suggestion, look into barefoot training and barefoot training shoes.
Although I have a very clear left AIC right bc pattern, it is still more difficult for me to feel the right obliques during the exercise and I can feel the left ones well. Why ist this ?
Thanks ☀️
So if your left side is more forward, that's the side you put to the ground? Or is it the other way around?
What will be your views on mewing. Do you think it’s helpful to deal with facial asymmetry and facial development.
I think the idea of it is great. But it overlooks individual tongue presentations and tongue ties
I have a question: is it necessary to wear shoes while doing this?
Please help❤
I went through the 20 minutes video about lateral tilt and the article, I’m still missing one piece:
I know by the measurements that I’m tilted to the right.
Which side I need to lay on in this exercise?
Will it help for Diastasis recti healing too??
Trevor’s got that NPC look
Wait,which side is down during this excercise, the more fwd hip side, or the more rearward hip side?
I feel like that was mentioned at some point, but watching again I cant find it. Seems kinda important, could have been emphasized and mentioned more than once.
Check around the 3:50 mark. It sounds like you lie on the forward side
Yes the most important info is not clearly given
Wondering the same thing
Same
I have an anterior pelvic tilt which is usually associated with hyperlordosis of the lumbar spine. In my case I have a flat lumbar spine and extended thoracic spine. Does anyone know how to work on my situation? Please I am in such pain. Thank you
What is it called when your sternum and rid cage are being pulled down(opposite of rid flare)?? I can’t get air(expansion) in my up chest and back. Pls help‼️
Is there kyphosis in your back a curve in the upper spine between shoulder blades. Are your arms like Mr burns from the simpsons can you rotate your shoulders back and squeeze your shoulder blades together. Sometimes a vertebrea goes out of line in your shoulder blades which makes your whole top body fall forward. There are two exercises I know if you have thus but if you have kind of disc or osteoparosis then be careful and don't take my advice in case you hurt yourself. One is putting your back against a wall lightly bending your knees and putting your shoulder blades flat against the wall and your arms bedn at the elbow and arms out at a right angle from shoulders and the forearms are parallel to your head. Keep your knees bend and relaxed. Another is doing the same butt lying on the floor and just relaxing into that position. If you cant do it don't force it. Just go as far as you can. Your arms may be lower or not touch the floor. You can while lying on the floor help your scapula touch the floor by taking your arms out straight and letting the shoulders fall to the floor raising the shoulders forward again and letting the arms and shoulders fall to the floor in a straight line. This might highlight pain in your upper back so go gently. Another one is lying on the floor with your hands next to your face and raising your head and neck up to look ahead of yourself say at the wall. And relaxing the whole rest of the back. This can also highlight where there is something pulling and you can then massage it out by rolling on a rolled towel or soft ball or hard ball whichever you like. And then try again to see if it has released. This movement helps the muscles that open the chest. Sometimes you can have tightness in the chest armpit that keep the shoulder sforward and down. Massage can help that and rubbing magnesium hope that helps. Not sure if that's your issue but that's what was causing mine and I have improved so hopefully it helps you too. Don't hurt yourself tho. If it feels very bad please don't do it.
@@Padraigp👌
Tailbone video pls!
Yes!!! 😁
Yes
I can feel all the right things but my inhales are a struggle within seconds i feel my adams apple tense up any advise? Im doing your body restoration program 2 weeks of stage one still havent got the breathing down
What side is the side that should be on the floor?
Hi. How do I contact you?
I would so much appreciate if anyone can suggest some good shoes if your left foot arch is much lower than your right. I have insoles and I frequently train my left foot but I'm having a hard time choosing the right footwear and it's so confusing!
Is the side with the most pelvic tilt on the floor?
I have the same question...
If I'm right lateralized, should I lie on my right side?
What causes my right knee to feel like it’s rolls outwards when I’m landing a step. It feels so loose and my foot rotates so much inwards my big toe can’t even stop it.
My left side has atrophied so much from being in the left aic right bc pattern its so hard to get a feel for my left abs and oblique.. I have a weird empty feel on my left side and my balance is completely gone.. A little girl could knock me over and i weigh 100kg
Mines left dominant and I felt my right side of my body was checked out. Like I existed and bear weight only within the left side of my body. I could easily be pushed down too. I’ve used the floor and walls and door frames a ton, and tried to envision an imaginary box around my body and apply symmetrical stimulus to all sides of this box. As well as several rotational exercises. Also farmer carry waiter carry and rack carry help me too. Lighter weight overhead and heavier as position goes lower. Tons of breathing exercises.
The lying side Is the side more shifted forward?
Yes, because you want those oblique abs to activate.
Yes I think so. In left aic the left side is more shifted forward so this exercise would be useful in strengthening the left obliques
It's always the left
Mt left is...and i can barely walk properly, this happens daily and need to have adjustments to just walk. Im super active, but being so unstable is depressing and im afraid to do any workouts...i do need help and all the chiros just cand seam to change my issue.
Can I get the same effect from doing modified side planks?
I keep looking for an easier exercise I don't like these 😂
Why is asymmetry a negative thing ?
So which side is down? My hip is higher on the right and that is my injured side. Lying on my right side is painful because the TFL is incredibly tight and painful. So if my right hip is higher, which side is on the floor?
Yeah I don't know why he didn't explicitly state which position the demo was on. I assume that is right side? He just called it the 90 90 instead of telling us that it was right or left side lying.
Are all your exercises okay to do if you have arthritis?
Yes, as long as you do them in a responsible way where you aren’t pushing too hard
I think I ripped something. Various parts got “unhinged” loose. Last doctor gave me the runaround.
can i put a normal pillow between my legs in this exercise? or it must be in a shape of balloon?
please answer me
Yes, a normal sized pillow folded in half works
@@conorharris thank you very much
i appreciate your knowledge
you helped me by this exercise
thank you alot from my heart ❤️
Your volunteer looks like he lost a bet or something XD "If I win you have to be in one of my videos! And do exactly what I tell you to do!"
This is pretty much impossible to figure out
Yeah, I find many of the exercises on this channel pretty complicated for an average person. There's no way for me to do this at home, even if I had a buddy checking me during this. Not saying it doesn't work, but this is very much impossible to perform without having the professional physical therapist by my side 😐
Well I have 27* scoliosis. Fix my tilt. Please.
Is this exercise accesible for curvy women? Sometimes I feel the reality of having breasts is ignored in the online health space. It also hurt a lot on my hips, but maybe that's just me. Just wondering if it's a blind spot, love your videos ❤
Melissa not shift tho mines perfect n strong not stiff tho
This is me
Could an anterior pelvic tilt cause one to habitually lock their knees?
Idk about cause but for what it's worth I have both anterior pelvic tilt and trouble with knee locking
Why isn’t this exercise in your anterior pelvic tilt program?
Good question.
It is in the recently updated version! You can download it off the website
Did this actually work ? Has anyone tried it
FEST STEP ON 6.40
Really not following the goal of what “side abs” are. Should we have space or no space? Side bend or flat?
Side bend on bottom side to find the obliques on that side
@@conorharris so that should remove mouse hole space on bottom side correct?
It should create a tunnel on the bottom ribs
@@KineticSense_byVictoria got it, thank you!
Cant do it without neck coming online. What to do?
Try this beforehand. Usually helps shut off a neck:
th-cam.com/video/y2rp2sQu1-8/w-d-xo.html
@@conorharris thanks. Hmm not sure if i can keep neck off with that.
I don't know what I have but I feel all twisted
Ah me too 😢
Im in the same boat
Bro I tried this exercise and felt a little change I am gonna do it for a month
I'm so tired of hearing about anterior pelvic tilt. As a therapist I see clients suffering with low back pain due to POSTERIOR pelvic tilts which are just as common as APT yet there is very little information on the dysfunction. I typically treat aging clients and see this dysfunction in that demographic and wonder if that's the reason PPT is left out of the conversation.
I must be shaped weird. All I'm getting is pain from lying on my femoral head. I guess I'll add it to the doesn't work for me pile.
Also, I'm i the only one with a home that as skirting boards? Feet would be uneven..
I hope Trevor is okay 😭😭
Video starts at 5:49 for people who dont need the long explanations
You’re a 🤡 if you skip all the valuable information
@fullyadamatic that is exactly the problem. If you don’t understand why you’re doing what you’re doing, this is a waste of time. My exercises are meant to address the actual root cause, and it takes intention to do that. If you’re looking for a fix that doesn’t require thinking, my content isn’t for you.
@@conorharrisok, I'll watch it!
I Melissa am aware n know these science methods n it almost seems as if I was dunce dum or stupid now I can honestly fix in my female body without male attachments or attractions
Step 1: Don’t sleep on your belly
Laying on my belly watching this…
@@skylarshaver211 Ditto!!! 😂😂😂 👏🏻 👏🏻 👏🏻
Then how do I sleep 🙋♀️
BUT THAT'S HOW I SLEEP!!!
@@AmberMardones with your eyes closed.
why just not to do a deep (asian) squat?
Oh sure, let’s get right on that!
Why is less, more here? Screw 3/10, im going for 11/10! 😅