So… I strained my back almost a week ago, it’s been horrible. After 1 day of doing your routine I got immediate relief and am now conscious of what I allow my body to do. You are amazing with the information you provide. I give your name to everyone I know who has any kind of mobility issues or pain. I am a huge fan!!!! Thank you for all you do.
I did it 2 weeks 4 times a day and now my posture is completely unlocked Thankyou so much ❤❤❤❤❤ I was troubled from last 7 years and I did many hard exercises but there was no effect . Thanks dear ❤❤❤🎉😊
After 10 years of continued operations and injuries, I'm pretty much locked. Physio focus only on 1 specific injury at the time, they don't see a body as a whole. Yesterday, I started this routine. It was painful all 4 times. Today, it already hurts less, and I am able to almost keep my balance and keep posture. I look forward to the results in 2 weeks time. Thank you for motivating me to get moving
You have literally changed my life this week! I've had recurring lower back issues due to APT and Lumbarisation since my late 20's (I'm now 43). After an unfortunate incident 4.5 months ago at a kids inflatable park, I've been in pain most days since and spent a fortune at the Osteo. After a few days of doing these exercises, the pain had almost gone! I've been going for a week, so will continue for another week...You are my HERO!!❤❤❤
Yup, thanks for another example of simple brilliance. As a practitioner of martial art, I am always ragging on about my students' bad posture. I get in about opening the chest, squeezing lats, chin tucks... but some people just cannot correct themselves. At my wits end, I have stumbled upon pelvic tilts. Seriously, no good posture is possible without a neutral pelvis. One by one, these students are starting to fall in line (PUN INTENDED). You da man, Tom.
i jusst did ONE ROUND of this and my lower back feels looser and more energised already! I'm late to the party but glad I stumbled upon your routines. Thank you!
Kerry McCabe amazing!! So happy to hear this!! Remember it’s only the beginning! You want to integrate it into everything you do!! 😄 running, lifting, everything!
@@Blackafternoonit really isn’t. I’m physically fit, but my slight pelvic tilt makes my belly look bigger than it actually is unless I consciously untilt my pelvis.
I was really thinking it couldn’t possibly be this simple, but I just did my first set and legitimately my back/hips feel like they can sit where they’re supposed to just naturally. So I can DEFINITELY see this working over time!
I am going to do this! Completed first one this morning. Fed up of feeling stiff - day job computer based and causing major issues!! Me v's computer job. I'm determined to get better mobility, stability and strength. flexibility has generally always been good. Thank you!! So glad i found you online, i tell everyone to take a look at your YT channel!!
62 yr old female here...I just found this! Ive had lower back problems for decades. APT really bad past 5 years, or so. I want so bad to stand up straight.😢 I just did these exercises. Not good form, but did them anyway. Im going to keep trying! Will my form get better with time? Thank you so much for your videos. Many help more than PT I've been seeing the ladt 6 months.
Before watching this video, i started doing consistent planks in my training and did noticed my APT get better a little bit so i cant wait to add all these others in aswell
I just started this, it's definitely helped already. Between this and the 90/90..it's money. I have to do the hard style plank with my body on the floor, I am way to weak to keep my back from dipping. Hope that doesn't keep me from progress.
Well, my first thoughts was 6 and 1/2 months ago my posture was actually ok. Covid 19 came along and it seriously messed me up. Thanks for this video. I can also thank TH-cam for this recommendation.
I came to say I’ve done this 4x a day and it’s helped me so much. Consistency really makes the difference. Thank you so much for this wonderful information!!
I just found this and did my first one. Will do another later and starting tomorrow hit the 4 to 5 times a day. I have been very stuck for years and this feels like the right thing to do before hip rotation, so gonna focus here first for a few days. Happy to have found you!
Thanks for the video! Just did my first morning session. Wow I found that couch stretch really tough to hold for a minute, particularly on the right side. Right afterwards I could already feel like I am walking a bit differently (in a good way!). I'll try to remember to check back in after two weeks to let you know how I got on.
learningburmese fantastic!! Yes if you can keep it up for the 2 weeks it will help to last as a more permanent change! But the immediate benefits are awesome also! Please do check in again! 😄
Well thanks a lot already seeing improvement from first week. Do you have something for rounded shoulders and hunchback and nerd neck I had all these problems including hyperextend knee
This video is brilliant.. My posture has been at the forefront of my mind the last little while , and the exercises really help. I find that doing these and then sitting in wheel pose for while is a great start to a day of sitting in the office. I just make sure to get up and move regularly and do this a handful of times per day, and it's like magic. I went from my piriformis squeezing on my sciatic nerve to having the most range of motion in my hips that I've had in years. Thanks!
Do you possibly have a exercise for a posterior pelvic prolapse?? I'm 76 and refuse surgery for any reason. Thank you, Irene, PS my husband really likes your videos. One of our sons follows you, he introduced me to your videos 😊
Irene peek unfortunately that wouldn’t be my area so wouldn’t be able to recommend anything sorry! Tell your husband he’s awesome and tell your son he’s a legend 😄😄
9:15am Brisbane, QLD, Australia. Thankyou, your explanation EXACTLY describes my situation!!! Been working on what is causing jammed hip flexors for years.!!! Starting your routine today. Thankyou so much, Catherine
Well I can’t do the couch with my foot on a bench … too jammed up in both hip flexors and lumbar area 😢 BUT I modified it to start with my back foot & leg on the floor - hope this is OK??? My goal to graduate to the correct position!!! Now to try & master your plank 💪🏼
I love the stretches in this video! I'm also finding myself having some issues with my left hip in terms of rotation. I followed the movements in the piriformis video and I'm unable to do the rotation. Should I work on my apt first or the piriformis/hip joint issue?
First off, Tom - a big thank you for this informative video. It's been two weeks and this has greatly helped with my posture and overall well being; I am no longer stiff and my hips/hip flexors are not in constant pain. Now, you mention that after two weeks just walking in your corrected posture will serve to ensure the issue remains corrected, is this correct or should we still complete this routine, maybe not 4x every day, but at some reduced frequency? I'm a little hesitant to get back into strength training in fear that I'll go back to my poor movement patterns and re-introduce APT/poor posture (I think that is what likely caused it to begin with). If I do want to resume lifting weights, of course I'd ease into things and do my best to use proper form but - what stretches would you recommend to counter-act any ill effects which may result from this? Your videos are fantastic!
I started this today as I have a hollow back arch and major anterior tilt. I've used programmable interval timer for the sets. You can customise the sounds at the start and end of each set so as well as the usual beeps, I've used a siren at the start of each plank and laughter at the end of each butt squeeze! 😂 Then a round of applause plays when I finish the marching minute. 👏 Keeps me motivated. I'll let you know how my anterior tilt is in a couple of weeks 🙏
Ok I’m on my second set on the first day and it already feels great, the challenge is going to be having the diligence to do it four times a day but I’m game 😅- will report back
my anterior pelvic tilt is caused by a difference in a lenght in my legs (2cm) and honestly I am ok with this considering it could have been a bad scoliosis instead... and it didn't bother me for a long time, but well I am no longer 20... the "standing tall" is what helps the most. and strenghtening my transverse abdominals and learning to activate them and correct my posture at all times (and I mean all time. standing, seating, walking, driving... It has to become automatic now) I'll try to implement your exercises in my routine, I like combining different approaches... and I like yours =)
Doctors told me I had a 2.5cm leg length difference for most of my life too due to hip dysplasia as an infant, but after much physio work ON MY OWN I have corrected it... it's not structural, it's functional. Meaning my legs were never different lengths, my pelvis was twisted, and no doctor ever said that in my 55 years on this Earth. Patient, heal thyself. I have read that it's estimated that 95% of leg length difference is NOT leg length difference, it's a hiked pelvis on one side.
a colleague of mine just discovered the exact problem you describe!@@NotARussianBot999 and he is over 50!!! I will tell him what you just said, it might help him... unfortunately in my case, the bones were actually measured... and when you look carefully, you can actually see that one knee sits slightly lower than the other. it's actually really interresting to see how the body compensated for it, in term of posture and muscle (my "long" leg is stronger than the "short"one) but then again. the young body was fine with those compensations, the post baby/older body not o much anymore =)
Tom, I notice doing the glute squeeze as I brush my teeth; my core seems to engage. Is that right? This is like mula banda in yoga... I wonder if I was doing it right and haven't yet done yoga in years. I prefer pilates, but I have been ill. You are my new help in recovery. I am an epigeneticist and 73.
Everything’s connected so tension somewhere will generally make your core feel engaged, then engaging your core more will make you feel the muscles more too! 😄
Its all hard, but the hardest bit is the marching... I have no arm leg coordination, and my balance is bad when walking.. so might take a lot of work for that part to be that to be effective
Sam Callaway yes none of that stuff should be hard if you wanted to squat or lift any weight, you should focus on this stuff whatever way you can to get the hang of it, they are fundamental movements
@@TomMorrison day 7 or something and the marching is a lot better, and I can feel it in my lower abs now, but the couch stretch literally makes my right quad feel like it's heating up which it didn't when I started, I think I overdid it :(
Sam Callaway excellent! Yes if you’re getting something like that just take a few days off, could be unrelated but best to let it chill! Keep with the March and plank for now!
Hi Tom! If I have an anterior pelvic tilt just on my left side, should I do the couch stretch exercise for both sides or just for the tilted side? Thank you:)
The front of my right thigh and psoas really burn during this and painful because I believe this anterior right tilt has been a problem for over a year. Hope this helps
I've been doing the SMM program for 4-5 months now, 3x weekly, and I've improved a great deal. Hip pain greatly reduced. Still working on anterior pelvic tilt and internal hip rotation on the left side, along with foot strength and duck feet exercises. I still have a little tilt going on. Do I also need to incorporate these exercises for anterior pelvic tilt along with the SMM program? If so, how many times daily do I do them along with SMM? or perhaps do them on my days off from SMM?
Ah love to hear that! Yes you can add this in if you have extra time, main thing is as you’re doing SMM that you make sure to check your pelvis positioning as you do each drill, especially like the side plank march and couch stretch 😄
Hi, I did this solidly for 2 weeks and ..wow! The difference was amazing. I continued to do the exercises but more sporadically and my pelvis has just gone backwards (or anteriorly 😂) again and the exercises are not maintaining the correction now. Please tell me I don't have to do them x4/day forever?! 😮
No you should be able to reduce down to just once every few days now, mainly have a bit more awareness throughout the day that you’re not slipping back into that kind of habit of carrying yourself that way, you’ve addressed the muscles now it’s the time to kick the habit! 😄
I have been doing this for just over a week and the improvement is amazing. Not only has my pelvic tilt and posture improved, but my performance on my stationary bike and weight lifting have made surprising gains. Thank you!!!
@@jayrlbd8355 hi ya, it slips back into old ways if I don't do maintenance...but it's easy to re-correct and I keep the 'when in doubt, squeeze your butt' mantra in my head 😂
Sorry for all the questions :) After doing the standing march for some days, and as I've improved on the range of motion, I've noticed that when I lower my right leg, I get a dull crack in the right side of my back close to the spine. I wonder if it is the hip flexor, where it attaches to the spine? And if that can explain the pain I have from my hip flexor down the quad?
@@TomMorrison its actually fairly unchanged. I still have pain/tightness down my thigh with hip flexion. It feels my posterior chain is so short, that I need to curl myself to get into hip flexion. Its like I can't relax my thigh and just raise it.
I've been doing this for 3 days and the sciatic PAIN has ❌❌❌❌💯 since day 1. Is that right??? Or am I doing something wrong. I see people here saying after 2 days they were better??? Please help 😭😭😭😭😭😭😭😭😭😭
If it’s that bad make sure to see a physio in person and also start with rotational stuff like in this blog tommorrison.uk/blog/sciatica-lets-kick-its-ass
Damn it! Can’t Jenni do the exercises for me?!! (sigh!) …..okaaay! Also, I too was impressed Jenni didn’t drag her foot when she swapped sides during couch stretch. Jenni gets……………..five stars! ⭐️⭐️⭐️⭐️⭐️
Hi Tom Anterior pelvic tilt, well that is me 👋 (however, it is far less now then it was when I was little) and one of the reasons is because of these exact exercises . Oh, and now that I am here (I know this not the topic of this video, this is just a question/request, hope it is okay to ask anyway? See whenever I see my big sister she points out to me - Put down your shoulders (they are very tense) whenever I am stressed or nervous I tuck my shoulders upwards, and slightly forward, and it seems my shoulders are kind of stuck in this position, not too extreme but my shoulders are not down in a "normal"/relaxed postion, and frankly it is causing a lot of issues. Do you have a video on how to fix this problem?? I am so grateful for all your tips 😊
I have had anterior hip that my ball and socket are affected and I feel catching in my psoais. Will this be helpful for that? I mean the catching in the psoais?
Part of warm ups really just, should just be moving better in general after hitting it for the 2 weeks consistently, even our programme The Simplistic Mobility Method is just 4 days per week initially and then once you’ve got the hang of it 1-2 times per week is plenty to maintain things 💪🏼
Thanks, this has helped loads, but I'm suffering with a tight quad and IT band on my left leg, and when I do 90/90 I get pain on the inside of my left knee when internally rotated - I know this is a hip issue but what do I need to fix? Does this mean my pelvis is twisted forward on the left side?
could be that just spending more time in the 90/90 will help! Use a regressed version to make sure you're not in pain, but still working on your Internal Rotation You can also try this one, which should remove any knee pressure! th-cam.com/video/wz1GbxKLkKg/w-d-xo.html
I feel pain on my left tail one area when doing the couch stretch on my left side. What am I doing wrong? I also feel tight hip flexors on the left when I march and raise my right leg. Can you help please?
Not trying to brag or anything but I have quite strong glutes and going 100/110% on a flex gives me some pain, in general my fitness is pretty good but I'm wondering how essential is the level of power going into these exercises, is it enough to feel a good the stretch or am I seeking to push more into mild pain territory
There can be other factors like your hip rotation or ability to engage your hamstrings properly or balance so if you don’t find these challenging then you may need other things
I'm doing the Simplistic Mobility Method. Will SMM take care of the anterior pelvic tilt or should I also do the routine in this video for two weeks on top of SMM?
Hello, my daughter is almost 2 and she has this tilt and in toe mainly on her right leg could you recommend exercises I could do with her to help this and to strengthen her legs .Hope you can help. Thanks.
She will most likely right herself over time, get her crawling round the floor and try to balance on each leg individually, if you were major concerned then a physio trip would be good 😊
i´ve just found out that i do this when i am seat done, even if am in a "good posture" i lean foward. probably whats give me that periform issue. this sure will help thanks. i had a lot of pain this morning, can i do this exercices ones i warm up?. thanks
Can see sometimes if you have been very tight for a long time but it should rectify itself after a week, would film yourself to make sure you’re doing everything correctly 💪🏼
Let’s say I can only work on this twice a day. Early morning and afternoon. Will I still be able to fix my apt, but just in a longer timespan than 14 days?
Yes it’s more the awareness throughout the day that will help you most combined with the stretches, it’ll take however long it takes so just best to get started 😄
This couch stretch absolutely kills my knees! Any advice? I can barely lift the toes of my back foot half way up the front of the couch base and I'm in pain. I've tried moving out further, pillows and mats, I can barely hold 15 seconds.
alex jeens kyphosis can have multiple factors also that all need addressed at the same time! SMM is best for this if you haven’t checked it out yet! tommorrison.uk/the-simplistic-mobility-method
I thought I'd give this a try since due to the current situation I'm at home all day anyway, I find myself sitting a lot and feel it becoming a strain on my lower back. But I can't for the life of me find the correct position for the couch stretch. Seems I'm just not very flexible at all. I'm having a hard time getting into the position to begin with and all I'm getting from it is a rather heavy stretch in my upper leg, having no way to shift it into a hip stretch. I've tried around a bit and can feel my upper legs getting sore from just trying to find the right position without having done any hip stretching whatsoever.
rraaiizz this is another nice variation that works on the same principles! I use it quite often for people, you want to build yourself to the full couch stretch over time, this will help th-cam.com/video/nwH4uw_osxY/w-d-xo.html
@@TomMorrison I have the same problem, but when I try the bench stretch from the above video it still only stretches my quads. I'm gonna look at yr other hip videos and see if I can find something that hits the spot. Thanks for your uploads!
pinarello74 Thankyou! Yes my program The Simplistic Mobility Method will address that, as you will often times find the adductor on one side is tighter and the couch stretch on the opposing side is tighter and those two things need addressed with core movements also! Hard to fit in to a quick tip!!
@@TomMorrison Thanks for a quick response. I will check it out. Does it go into detail of the core exercises to do when one side is tighter than the other or is that the core video product?
pinarello74 it gets you to assess your ranges of motion with stability and also the core too, with disassociation and balance - there are a TON of elements that influence this. The core seminar is great to get with it as you will see me using a couple of the SMM drills in person with people too, there’s 5% off a multiple order too
Great info! After I do the couch stretch my hip flexor/quad on the right side gets quite painful. When I do the standing march my hip flexor is painful and I get pain down the leg to the front of the knee. It feels like the quads is "too short". When I lift my right leg in the standing march it feels like my lower back is tensing up. I'm wondering if this could be a side effect of APT. It does feel like the more I can brace my abs and relax my lower back, the less pain I get. I'm just curious if there can be a connection here.
Thomas Hemming Larsen could be an idea to sit down on your heels for a few minutes first before doing the routine to loosen off your quads a bit beforehand, and also look in to banded marches for help to strengthen your hip flexors too 😄
Hi there. I have a L4L5 spondylolisthesis and have had fusion surgery with rods and pins. Trying to get mobile again but have anterior pelvic tilt from using a wheelchair for years. I can do a few of the positions eg standing marches with good form but then the apt returns. Do I just do what I can with good form rather than keep going?
It's hard to do so, usually the best way is to work on it outside of work, making yourself so strong that your "normal" is good posture without having to compensate 💪
Don't mind This It's For ME:
4:13 Couch Stretch 1 Min Each Side
6:27 3×10 second tension plank
7:16 3×10 second Butt Squeeze
8:44 standing march 1 Min
So… I strained my back almost a week ago, it’s been horrible.
After 1 day of doing your routine I got immediate relief and am now conscious of what I allow my body to do.
You are amazing with the information you provide.
I give your name to everyone I know who has any kind of mobility issues or pain.
I am a huge fan!!!!
Thank you for all you do.
Awesome to hear!! Will be great to work through our hips playlist!!!
Posture improved drastically and back pain is almost gone after just 2 days of doing this. Can’t thank you enough brother! 🎉
Fantastic! Would be worth looking at our hips playlist and seeing if there’s anything you find hard to do too!!
@@TomMorrisonthis is a life changer. Thank you
what a ffin stupid comment and honestly this whole channel is BS CHANGE APT IN MINUTES ARE YOU OUT OF YOUR MIND WHAT IS THIS???
@TomMorrison my left hips clicks while doing the standing march (no pain) is this OK?
I did it 2 weeks 4 times a day and now my posture is completely unlocked
Thankyou so much ❤❤❤❤❤
I was troubled from last 7 years and I did many hard exercises but there was no effect .
Thanks dear ❤❤❤🎉😊
Amazing!! Well done for putting in the work 💪💪💪
After 10 years of continued operations and injuries, I'm pretty much locked. Physio focus only on 1 specific injury at the time, they don't see a body as a whole. Yesterday, I started this routine. It was painful all 4 times. Today, it already hurts less, and I am able to almost keep my balance and keep posture. I look forward to the results in 2 weeks time. Thank you for motivating me to get moving
Awesome to hear!
Wow!!! I hope you’re still improving and finding your way into greater ease of moving!
You have literally changed my life this week! I've had recurring lower back issues due to APT and Lumbarisation since my late 20's (I'm now 43). After an unfortunate incident 4.5 months ago at a kids inflatable park, I've been in pain most days since and spent a fortune at the Osteo. After a few days of doing these exercises, the pain had almost gone! I've been going for a week, so will continue for another week...You are my HERO!!❤❤❤
Brilliant! Make sure to keep it up even when the pain is gone 😄
The couch stretch is a lot harder than I thought it would be. I definitely needed this!
Yup, thanks for another example of simple brilliance. As a practitioner of martial art, I am always ragging on about my students' bad posture. I get in about opening the chest, squeezing lats, chin tucks... but some people just cannot correct themselves. At my wits end, I have stumbled upon pelvic tilts. Seriously, no good posture is possible without a neutral pelvis. One by one, these students are starting to fall in line (PUN INTENDED). You da man, Tom.
i jusst did ONE ROUND of this and my lower back feels looser and more energised already! I'm late to the party but glad I stumbled upon your routines. Thank you!
Dont mind this
4:15 couch stretch 1 min each side
6:00 3x10 second tension plank
7:20 3x10 butt squeeze
8:30 standing march 1 min
bless u
Don't mind This It's For ME:
4:13 Couch Stretch 1 Min Each Side
6:27 3×10 second tension plank
7:16 3×10 Butt Squeeze
8:44 standing march 1 Min
I've done this twice today and can already feel the benefits as my lower back pain has lessened. Thank you so much! I appreciate you.
Kerry McCabe amazing!! So happy to hear this!! Remember it’s only the beginning! You want to integrate it into everything you do!! 😄 running, lifting, everything!
How r u feeling now
Helpful..suffering from APT and abdominal obesity and protruding belly for whole life 😓😞😢
Please share your results
abdominal obesity 😂
you're just obese lol
I think the proper medical term is: fat
@@Blackafternoonit really isn’t. I’m physically fit, but my slight pelvic tilt makes my belly look bigger than it actually is unless I consciously untilt my pelvis.
Same, ready to tackle this and get rid of this. It also makes you look fatter because the air space in your back that your shirt will drape over.
Wow I did the butt squeeze laying flat in bed and it put my hips back in place! I felt the click in my pelvis!!!! Ty!
I was really thinking it couldn’t possibly be this simple, but I just did my first set and legitimately my back/hips feel like they can sit where they’re supposed to just naturally. So I can DEFINITELY see this working over time!
Awesome! Film yourself doing the exercises too so you can see any little adjustments you need to make also 😄
I am going to do this! Completed first one this morning. Fed up of feeling stiff - day job computer based and causing major issues!! Me v's computer job. I'm determined to get better mobility, stability and strength. flexibility has generally always been good. Thank you!! So glad i found you online, i tell everyone to take a look at your YT channel!!
Brilliant!! Thank you!!
Wow! Adding special tweaks to familiar movements makes them much more effective. Way more fun way to do planks.
Totally agree! 😄
62 yr old female here...I just found this! Ive had lower back problems for decades. APT really bad past 5 years, or so. I want so bad to stand up straight.😢 I just did these exercises. Not good form, but did them anyway. Im going to keep trying! Will my form get better with time? Thank you so much for your videos. Many help more than PT I've been seeing the ladt 6 months.
*last 6 months
Try to film yourself doing them to check afterwards, things will improve if you’re consistent yeah!
Before watching this video, i started doing consistent planks in my training and did noticed my APT get better a little bit so i cant wait to add all these others in aswell
Awesome!
I had an anterior pelvic tilt with à sharp pain at the hip
I did the couch stretch ànd pain dispear instantly
Thank you so much
Fantastic! Keep it up!
I just started this, it's definitely helped already. Between this and the 90/90..it's money. I have to do the hard style plank with my body on the floor, I am way to weak to keep my back from dipping. Hope that doesn't keep me from progress.
Well, my first thoughts was 6 and 1/2 months ago my posture was actually ok. Covid 19 came along and it seriously messed me up. Thanks for this video.
I can also thank TH-cam for this recommendation.
Same! Covid 19 hit and I’ve been suffering ever since. Hopefully this helps me
I came to say I’ve done this 4x a day and it’s helped me so much. Consistency really makes the difference. Thank you so much for this wonderful information!!
You're so welcome!! Awesome to hear!
Been doing this for 2 days and I'm genuinely shocked at how much of a difference it has made already. Many thanks for making this video
Awesome to hear!!! You’re very welcome!
Very common in women. Stand strong ! Great vid. We'll see....😂
I just found this and did my first one. Will do another later and starting tomorrow hit the 4 to 5 times a day. I have been very stuck for years and this feels like the right thing to do before hip rotation, so gonna focus here first for a few days. Happy to have found you!
Can you give us an update
Update pls
Adding this to my hip excercises. Looking forward to change.
Thank you so much. I can do these stretches and your videos are the best that I’ve found!
Thank you!
Thank God found your videos, helping me with my lower back pains👏👏👏👍👍👍🙏🙏🙏💞
Awesome to hear! Have you seen this blog yet?
tommorrison.uk/blog/the-best-advice-to-get-rid-of-chronic-back-pain-even-with-disc-injuries
Thank you, Tom!
Thanks for the video! Just did my first morning session. Wow I found that couch stretch really tough to hold for a minute, particularly on the right side. Right afterwards I could already feel like I am walking a bit differently (in a good way!). I'll try to remember to check back in after two weeks to let you know how I got on.
learningburmese fantastic!! Yes if you can keep it up for the 2 weeks it will help to last as a more permanent change! But the immediate benefits are awesome also! Please do check in again! 😄
Please update if your progress
Well thanks a lot already seeing improvement from first week. Do you have something for rounded shoulders and hunchback and nerd neck I had all these problems including hyperextend knee
Yep! Search “Tom morrison fix your shoulders” there’s a great one to start with!
This video is brilliant.. My posture has been at the forefront of my mind the last little while , and the exercises really help. I find that doing these and then sitting in wheel pose for while is a great start to a day of sitting in the office. I just make sure to get up and move regularly and do this a handful of times per day, and it's like magic. I went from my piriformis squeezing on my sciatic nerve to having the most range of motion in my hips that I've had in years. Thanks!
Fantastic to hear! Having a little bit of daily movement goes such a long way to counteract sitting!
Great video. Thank you so much for taking the time to make this video.
Do you possibly have a exercise for a posterior pelvic prolapse?? I'm 76 and refuse surgery for any reason. Thank you, Irene, PS my husband really likes your videos. One of our sons follows you, he introduced me to your videos 😊
Irene peek unfortunately that wouldn’t be my area so wouldn’t be able to recommend anything sorry! Tell your husband he’s awesome and tell your son he’s a legend 😄😄
@@TomMorrison Thanks Tom, we really appreciate you taking the time to read and comment back 😊
I've felt so much better doing this. Thank you
Awesome to hear!! Keep it up 😄
Thank you! I could do without the background music, but these videos are so helpful!
Yes newer ones have the music off these are older 😄
Awesome, will start doing the regiment. Nice demo Jenny!
That lady has mint mobility. Graceful.
Love how Jenny is always laughing at Toms comments. I will be doing this to fix my tilt!
Haha yes I always try to catch her off guard, my best one is in the QL foam rolling alternative at the start 😂
great info, thank you
You’re very welcome! Thanks for commenting!!
9:15am Brisbane, QLD, Australia. Thankyou, your explanation EXACTLY describes my situation!!! Been working on what is causing jammed hip flexors for years.!!! Starting your routine today. Thankyou so much, Catherine
Let me know how it goes 💪🏼💪🏼
Well I can’t do the couch with my foot on a bench … too jammed up in both hip flexors and lumbar area 😢 BUT I modified it to start with my back foot & leg on the floor - hope this is OK??? My goal to graduate to the correct position!!! Now to try & master your plank 💪🏼
Yes that’s a perfect workaround!
Tom, love all of your videos and your knowledge. Can you please post something about plantar fasciitis
Yep! th-cam.com/video/I15M-BViR3U/w-d-xo.htmlsi=-GKM-WHASC7SNHOq
I love the stretches in this video! I'm also finding myself having some issues with my left hip in terms of rotation. I followed the movements in the piriformis video and I'm unable to do the rotation. Should I work on my apt first or the piriformis/hip joint issue?
Both actually! As they will influence each other! In SMM we basically hit every direction at once
Thank you very much!!! Very helpful!!!
First off, Tom - a big thank you for this informative video. It's been two weeks and this has greatly helped with my posture and overall well being; I am no longer stiff and my hips/hip flexors are not in constant pain. Now, you mention that after two weeks just walking in your corrected posture will serve to ensure the issue remains corrected, is this correct or should we still complete this routine, maybe not 4x every day, but at some reduced frequency?
I'm a little hesitant to get back into strength training in fear that I'll go back to my poor movement patterns and re-introduce APT/poor posture (I think that is what likely caused it to begin with). If I do want to resume lifting weights, of course I'd ease into things and do my best to use proper form but - what stretches would you recommend to counter-act any ill effects which may result from this?
Your videos are fantastic!
Just really assess your form with everything you’re doing! How are you getting on? 😄
In the bit near the end where you talk about hip extensions, I've you'd popped a link to the video in that space, I'd have been right on it.
I started this today as I have a hollow back arch and major anterior tilt.
I've used programmable interval timer for the sets. You can customise the sounds at the start and end of each set so as well as the usual beeps, I've used a siren at the start of each plank and laughter at the end of each butt squeeze! 😂 Then a round of applause plays when I finish the marching minute. 👏
Keeps me motivated. I'll let you know how my anterior tilt is in a couple of weeks 🙏
That’s awesome! Looking forward to hearing how you get on!
How did it go?
Your videos are fantastic!!
Thanks so much
If we do this at evening for more sets at same time....will it help....plz do vdo for lower back pain
This is so good Tom and I am hoping this is going to correct my hip. Will let you know how I am going in a couple a month. Thank you for sharing😀
How did it go? Did you fix your APT?
so that was a fucking lie
Ok I’m on my second set on the first day and it already feels great, the challenge is going to be having the diligence to do it four times a day but I’m game 😅- will report back
Biggest help is your awareness throughout the day! 😄
my anterior pelvic tilt is caused by a difference in a lenght in my legs (2cm) and honestly I am ok with this considering it could have been a bad scoliosis instead... and it didn't bother me for a long time, but well I am no longer 20... the "standing tall" is what helps the most. and strenghtening my transverse abdominals and learning to activate them and correct my posture at all times (and I mean all time. standing, seating, walking, driving... It has to become automatic now) I'll try to implement your exercises in my routine, I like combining different approaches... and I like yours =)
Thank you! Yeah these things do tend to need more 'upkeep' as we get older!
Doctors told me I had a 2.5cm leg length difference for most of my life too due to hip dysplasia as an infant, but after much physio work ON MY OWN I have corrected it... it's not structural, it's functional. Meaning my legs were never different lengths, my pelvis was twisted, and no doctor ever said that in my 55 years on this Earth. Patient, heal thyself. I have read that it's estimated that 95% of leg length difference is NOT leg length difference, it's a hiked pelvis on one side.
a colleague of mine just discovered the exact problem you describe!@@NotARussianBot999 and he is over 50!!! I will tell him what you just said, it might help him... unfortunately in my case, the bones were actually measured... and when you look carefully, you can actually see that one knee sits slightly lower than the other. it's actually really interresting to see how the body compensated for it, in term of posture and muscle (my "long" leg is stronger than the "short"one) but then again. the young body was fine with those compensations, the post baby/older body not o much anymore =)
Tom, I notice doing the glute squeeze as I brush my teeth; my core seems to engage. Is that right? This is like mula banda in yoga... I wonder if I was doing it right and haven't yet done yoga in years. I prefer pilates, but I have been ill. You are my new help in recovery. I am an epigeneticist and 73.
Everything’s connected so tension somewhere will generally make your core feel engaged, then engaging your core more will make you feel the muscles more too! 😄
Too good, me left pelvic relief was almost instantaneous
Awesome!
Really good content! Keep up the good work!!!
Kostas Zer thankyou so much! Ever any requests just let us know! 😄
Fabulous content cheers guys
You’re very welcome!
Background music is rocking
once again thank you both I need to discipline myself 4 times a day
No probs!! Even twice will still give you benefits
@@TomMorrison I already feel the benefits you guys are saviors
Its all hard, but the hardest bit is the marching... I have no arm leg coordination, and my balance is bad when walking.. so might take a lot of work for that part to be that to be effective
Sam Callaway yes none of that stuff should be hard if you wanted to squat or lift any weight, you should focus on this stuff whatever way you can to get the hang of it, they are fundamental movements
@@TomMorrison day 7 or something and the marching is a lot better, and I can feel it in my lower abs now, but the couch stretch literally makes my right quad feel like it's heating up which it didn't when I started, I think I overdid it :(
Sam Callaway excellent! Yes if you’re getting something like that just take a few days off, could be unrelated but best to let it chill! Keep with the March and plank for now!
@@TomMorrison Thank you, Sensei Morrison
Sam Callaway no problem!! Glad to see you sticking to it! 💪🏼💪🏼💪🏼
Hi Tom!
If I have an anterior pelvic tilt just on my left side, should I do the couch stretch exercise for both sides or just for the tilted side?
Thank you:)
Would do both and just spend longer on the side that feels tighter 💪🏼
The front of my right thigh and psoas really burn during this and painful because I believe this anterior right tilt has been a problem for over a year. Hope this helps
Might want to just do twice a day until you find it more tolerable 💪🏼
i love your info and thank you for the amazing videos. The back ground music is distracting IMHO, makes it harder to hear you.
Yeah this is a much older one, we dropped the music a good while ago! 😄😄
I've been doing the SMM program for 4-5 months now, 3x weekly, and I've improved a great deal. Hip pain greatly reduced. Still working on anterior pelvic tilt and internal hip rotation on the left side, along with foot strength and duck feet exercises. I still have a little tilt going on. Do I also need to incorporate these exercises for anterior pelvic tilt along with the SMM program? If so, how many times daily do I do them along with SMM? or perhaps do them on my days off from SMM?
Ah love to hear that! Yes you can add this in if you have extra time, main thing is as you’re doing SMM that you make sure to check your pelvis positioning as you do each drill, especially like the side plank march and couch stretch 😄
I want to thank William who posted the link of ur videos under some random videos.
Dear william thanks mate. A😄
William is the man 😎
I came here from that too 😁
Hi, I did this solidly for 2 weeks and ..wow! The difference was amazing. I continued to do the exercises but more sporadically and my pelvis has just gone backwards (or anteriorly 😂) again and the exercises are not maintaining the correction now. Please tell me I don't have to do them x4/day forever?! 😮
No you should be able to reduce down to just once every few days now, mainly have a bit more awareness throughout the day that you’re not slipping back into that kind of habit of carrying yourself that way, you’ve addressed the muscles now it’s the time to kick the habit! 😄
@@TomMorrison Gotcha, thanks...note to self...be less lazy 🤣
I have been doing this for just over a week and the improvement is amazing. Not only has my pelvic tilt and posture improved, but my performance on my stationary bike and weight lifting have made surprising gains. Thank you!!!
@@suzy3934How is it going now? Have you been able to maintain the improvement?
@@jayrlbd8355 hi ya, it slips back into old ways if I don't do maintenance...but it's easy to re-correct and I keep the 'when in doubt, squeeze your butt' mantra in my head 😂
If I suffer from curvature and concavity of the lower back. What do I start with first?
🎉 Omg that is intense thank you Love this
Sorry for all the questions :) After doing the standing march for some days, and as I've improved on the range of motion, I've noticed that when I lower my right leg, I get a dull crack in the right side of my back close to the spine. I wonder if it is the hip flexor, where it attaches to the spine? And if that can explain the pain I have from my hip flexor down the quad?
Can be, side stretches and hip rotational drills would be good to try here, how are you getting on with things now?
@@TomMorrison its actually fairly unchanged. I still have pain/tightness down my thigh with hip flexion. It feels my posterior chain is so short, that I need to curl myself to get into hip flexion. Its like I can't relax my thigh and just raise it.
I swear this is the root cause of all my issues right here.
For the couch stretch if I tuck my pelvis I feel it more in my quad, if I don’t tuck my pelvis I feel it in the front of my hip.
Would wiggle around with it a bit more, it’s a good one to actually spend 2-4 minutes in at a time if you feel tight when extending
Will fixing this solve an Athletes inability to Hip Hinge without having to bend from upper back?
I've been doing this for 3 days and the sciatic PAIN has ❌❌❌❌💯 since day 1. Is that right??? Or am I doing something wrong. I see people here saying after 2 days they were better??? Please help 😭😭😭😭😭😭😭😭😭😭
If it’s that bad make sure to see a physio in person and also start with rotational stuff like in this blog
tommorrison.uk/blog/sciatica-lets-kick-its-ass
Damn it! Can’t Jenni do the exercises for me?!!
(sigh!) …..okaaay!
Also, I too was impressed Jenni didn’t drag her foot when she swapped sides during couch stretch.
Jenni gets……………..five stars!
⭐️⭐️⭐️⭐️⭐️
Hi Tom Anterior pelvic tilt, well that is me 👋 (however, it is far less now then it was when I was little) and one of the reasons is because of these exact exercises . Oh, and now that I am here (I know this not the topic of this video, this is just a question/request, hope it is okay to ask anyway? See whenever I see my big sister she points out to me - Put down your shoulders (they are very tense) whenever I am stressed or nervous I tuck my shoulders upwards, and slightly forward, and it seems my shoulders are kind of stuck in this position, not too extreme but my shoulders are not down in a "normal"/relaxed postion, and frankly it is causing a lot of issues. Do you have a video on how to fix this problem?? I am so grateful for all your tips 😊
This one would be great to do regularly 😄
th-cam.com/video/4bRmTmd9lmM/w-d-xo.html
@@TomMorrison Thank you so much I am looking forward to see my shoulders change. 😃
This is great !! Just what I needed!
Thanks so much!! Let us know how you are getting on in a few weeks! 😄
Yes I will 😀
I have had anterior hip that my ball and socket are affected and I feel catching in my psoais. Will this be helpful for that? I mean the catching in the psoais?
It would definitely be worth trying for a few weeks yeah! Would also see how you are with the 90:90 position
What do you recommend scaling this back to after 2 consecutive weeks? 3 times a day? Every other day? Thanks.
Part of warm ups really just, should just be moving better in general after hitting it for the 2 weeks consistently, even our programme The Simplistic Mobility Method is just 4 days per week initially and then once you’ve got the hang of it 1-2 times per week is plenty to maintain things 💪🏼
Thank you. This has been incredibly helpful.
Thanks, this has helped loads, but I'm suffering with a tight quad and IT band on my left leg, and when I do 90/90 I get pain on the inside of my left knee when internally rotated - I know this is a hip issue but what do I need to fix? Does this mean my pelvis is twisted forward on the left side?
could be that just spending more time in the 90/90 will help! Use a regressed version to make sure you're not in pain, but still working on your Internal Rotation
You can also try this one, which should remove any knee pressure! th-cam.com/video/wz1GbxKLkKg/w-d-xo.html
Fab, I'll do that. Thanks very much! 😊x
Hi what’s the pad called please Jenny kneeling on as will order one - thanks
It’s called an ab mat 😄
I feel pain on my left tail one area when doing the couch stretch on my left side. What am I doing wrong? I also feel tight hip flexors on the left when I march and raise my right leg. Can you help please?
Not trying to brag or anything but I have quite strong glutes and going 100/110% on a flex gives me some pain, in general my fitness is pretty good but I'm wondering how essential is the level of power going into these exercises, is it enough to feel a good the stretch or am I seeking to push more into mild pain territory
There can be other factors like your hip rotation or ability to engage your hamstrings properly or balance so if you don’t find these challenging then you may need other things
I'm doing the Simplistic Mobility Method. Will SMM take care of the anterior pelvic tilt or should I also do the routine in this video for two weeks on top of SMM?
SMM has all these concepts inside it, if you wanted to add this as a mini morning thing tho it’s always a nice quick routine!
@@TomMorrison 👌
Hello, my daughter is almost 2 and she has this tilt and in toe mainly on her right leg could you recommend exercises I could do with her to help this and to strengthen her legs .Hope you can help. Thanks.
She will most likely right herself over time, get her crawling round the floor and try to balance on each leg individually, if you were major concerned then a physio trip would be good 😊
@@TomMorrison thanks for your advice appreciate it.
i´ve just found out that i do this when i am seat done, even if am in a "good posture" i lean foward. probably whats give me that periform issue. this sure will help thanks. i had a lot of pain this morning, can i do this exercices ones i warm up?. thanks
Yes these exericses should help! You can warm up for them, ideally over time these exercises should feel easy :)
Awesome! Thanks!!!
Our pleasure!! 😄😄
Is it normal that my lower back aches after doing this routine please?
Can see sometimes if you have been very tight for a long time but it should rectify itself after a week, would film yourself to make sure you’re doing everything correctly 💪🏼
Let’s say I can only work on this twice a day. Early morning and afternoon. Will I still be able to fix my apt, but just in a longer timespan than 14 days?
Yes it’s more the awareness throughout the day that will help you most combined with the stretches, it’ll take however long it takes so just best to get started 😄
Is couch stretch safe with lower back pain, bulging discs? Thanks.
Yes it is 😊
Much appreciated. How about standing cable rows and/or pull ups(with good form)? I don't want to stop lifting!@@TomMorrison
This couch stretch absolutely kills my knees! Any advice? I can barely lift the toes of my back foot half way up the front of the couch base and I'm in pain. I've tried moving out further, pillows and mats, I can barely hold 15 seconds.
We have one called the bed stretch and if you can’t grab the back leg you can just work on the front of hip position
You’re a godsend 😭
Can you use a Si joint belt to help stabilise the pelvis whilst doing the exercise?
Would stay away from any belts or aids where possible
What if I can't do the plank at all?
We have a build up planks from zero video too! Search “tom morrison plank” and it should pop up for you!
@@TomMorrisonThank you
do you have videos on kyphosis stuff too?
alex jeens kyphosis can have multiple factors also that all need addressed at the same time! SMM is best for this if you haven’t checked it out yet! tommorrison.uk/the-simplistic-mobility-method
What is I can’t keep my back straight
I thought I'd give this a try since due to the current situation I'm at home all day anyway, I find myself sitting a lot and feel it becoming a strain on my lower back.
But I can't for the life of me find the correct position for the couch stretch. Seems I'm just not very flexible at all. I'm having a hard time getting into the position to begin with and all I'm getting from it is a rather heavy stretch in my upper leg, having no way to shift it into a hip stretch. I've tried around a bit and can feel my upper legs getting sore from just trying to find the right position without having done any hip stretching whatsoever.
rraaiizz this is another nice variation that works on the same principles! I use it quite often for people, you want to build yourself to the full couch stretch over time, this will help
th-cam.com/video/nwH4uw_osxY/w-d-xo.html
@@TomMorrison I have the same problem, but when I try the bench stretch from the above video it still only stretches my quads. I'm gonna look at yr other hip videos and see if I can find something that hits the spot. Thanks for your uploads!
Great video. Do you have one where you adress apt on one side? Basically when the pelvis is tilted on the left side(left AIC Pattern)?
pinarello74 Thankyou! Yes my program The Simplistic Mobility Method will address that, as you will often times find the adductor on one side is tighter and the couch stretch on the opposing side is tighter and those two things need addressed with core movements also! Hard to fit in to a quick tip!!
@@TomMorrison Thanks for a quick response. I will check it out. Does it go into detail of the core exercises to do when one side is tighter than the other or is that the core video product?
pinarello74 it gets you to assess your ranges of motion with stability and also the core too, with disassociation and balance - there are a TON of elements that influence this. The core seminar is great to get with it as you will see me using a couple of the SMM drills in person with people too, there’s 5% off a multiple order too
@@TomMorrison asa
If I do this, will the posture itself correct? I don't have any pain, but I lose some inches of height due to this and want to fix it.
Yes if you do it regularly you’ll find you start to stand differently 😊
Great info! After I do the couch stretch my hip flexor/quad on the right side gets quite painful. When I do the standing march my hip flexor is painful and I get pain down the leg to the front of the knee. It feels like the quads is "too short". When I lift my right leg in the standing march it feels like my lower back is tensing up. I'm wondering if this could be a side effect of APT. It does feel like the more I can brace my abs and relax my lower back, the less pain I get. I'm just curious if there can be a connection here.
Thomas Hemming Larsen could be an idea to sit down on your heels for a few minutes first before doing the routine to loosen off your quads a bit beforehand, and also look in to banded marches for help to strengthen your hip flexors too 😄
Thanks Tom! I'll definitely try that.
Hi there. I have a L4L5 spondylolisthesis and have had fusion surgery with rods and pins. Trying to get mobile again but have anterior pelvic tilt from using a wheelchair for years. I can do a few of the positions eg standing marches with good form but then the apt returns. Do I just do what I can with good form rather than keep going?
yeah just do what you can, keep trying to push it a little each session! Over time what you're able to do will slowly increase 💪🏻💪🏻
Tom what about that back knee? Close into the wall or bench?
Basically wherever gives you the best stretch at the front of the hip, main thing is not to position yourself so you only feel a quad stretch 😄
How do I keep a good posture over 8 hours of walking while pushing a cart that can weigh up to several hundred pounds?
It's hard to do so, usually the best way is to work on it outside of work, making yourself so strong that your "normal" is good posture without having to compensate 💪