Anterior Core Strength Exercise Progression for Pelvic Tilt | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 11 ต.ค. 2024
- #backpain #coreexercises #pelvictilt #lumbarpsine
Got an anterior Pelvic tilt or hyperlordotic back - and struggling with anterior core strength? My advice is to start back at the basics if you are trying to go straight into a loaded dead bug to sort it out. Get the lumbar spine neutral position right first - using a knee float. Then progress to a table top - still keeping your anterior abdominals flat and breathing in sync. Then you can add on the hands up and then into a band load. With the band then the real strengthening happens - but you need to make sure you are not compensating through the lower back (or it will get sore) as well as not losing neutral spine - or it defeats the whole purpose of the exercise in helping you with your APT / HL issues.
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Best physio channel I’ve come across on YT. Thanks for the great videos, you are a very good teacher.
You’re very kind, thank you for your comment!
This is a great video I suffer with anterior pelvic tilt so bad that I think it has caused my pelvic floor dysfunction. My anterior core is super weak. You go into the minute details that make a big difference.
You have nailed this...Love you Love your work! ❤❤❤❤
🙏
Excellent video and well explained
Thanks for the great advice!
No worries!
Love your dedication to these basics! Own the basics before you move on to fancy stuff.
You got it
I came for the knowledge I stayed for the accent. 😀
You are the best best best!! I wish i could find this channel way earlier :((
Can you please link to the core videos you mention at 2:43? I’d really appreciate it. Thank you fren.
When doing these would one just ease into them? Bc I feel lower back pressure just from the beginning exercise after a lot of reps. I’m assuming it may get better over time with the strength of the anterior core.
Hi! Thank you for the lovely video. Do you recommend doing just this exercise for fixing an apt, or should we be doing stretching+glutes etc alongside this?
Don’t just do this. Address with other core exercises and stretching of the QL and hip flexors
This is fantastic thank you! 🌟
😄
I have one question: I’m doing stretching exercises for quads and hip flexors, strengthening exercises for glutes (hip thrusts) and hamstrings (leg curl) + strengthening ab workout (a mix of exercises), but I stopped training quads, is it ok until I got neutral spine or should I train them?
I have the exactly same question
Pretty sure you could train them?
Good video
😄
I'm only really feeling fatigue in my abdominals while doing this exercise.
That’s good!
@@physiorehab Sweet!
Is it normal when performing knee floats on one leg for the hamstrings to tighten on the other leg that's not doing anything? Also, what do you think of performing knee floats while holding up the upper body with the elbows? It seems to concentrate the exercise more in the lower abs compared to when I perform it with my upper body flat against the ground as you show in the video. Thx.
Hmm no shouldn’t be getting hamstrings Tightening - probably means you are compensating in the chain. Keep it on ground and focus on getting to down well 😉
Psoas poss good one sir
What number of set/reps number would you recommend starting out?
The old 3 sets of 10 ain’t bad
Does it work how long could it take are you sure it works
You have to start somewhere!
How should u be breathing when doing this
Ribs!
@@physiorehabby ribs, you mean you won’t be able to breath as deeply into the “belly”, correct? I mean I know we do t really breath into our belly, but what is usually cued as belly breathing. When doing these movements, and rib breathing, should be getting full 360 expansion of the ribs, and is it normal to not be able to take in as much air due to us being under tension while doing all of these wonderful movements you teach us, or should we still be able to take in as much air, and breathe relatively normal?
For beginners, I believe the best equipment is a yoga ball. If I'm wrong, correct me.
Can you explain? Do you mean we should be laying on a yoga ball while doing these movements?
I thought anterior pelvic tilt had tight, stronger hip flexors in comparison to their core?
Tight and WEAK is the combo. If you were doing a lot of kicking and hip flexor strengthening they may be strong but in these scenarios they are not
Hoe many reps and sets for better results.. I have upper body lower body integration because of pelvic I gues.. pls help me.. sir..
As many as you can do till failure but not loss of form