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The BEST Way To FIX An Anterior Pelvic Tilt | W/ Lumbar Hyperlordosis
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- The BEST way to FIX an anterior pelvic tilt includes stretching the hip flexors and low back as well as strengthening the butt/hamstrings and the core! Watch the video for a comprehensive explanation.
Free Workout To Fix Your APT: guerrillazen.com/free-anterior...
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Make sure you get my anterior pelvic tilt workout :) guerrillazen.com/free-anterior-pelvic-tilt-workout
How long should you do this to see results? 2sets of 30 seconds but for how long?
@@paaaatrika that is very unusual
All thanks to God Almighty for this great opportunity through your help ,kindly get in touch with on IG
Proper posture should be a major part of phys ed in schools.
Quinn Taylor I agree so much, For atleast 3 months I have been training for a lean and athletic look but then I realised I have ATP so now I'm stopping all my back exercises and focusing on getting my pelvis and back straight so I can continue on with my exercise without getting injured
Quinn Taylor agreed.together with leg strength
Agreed! Because what nobody knows is along with exercise, posture plays a big part in mental health. Poor posture only feeds anxiety and depression.
While I agree with this idea, there are certain conditions you can get that causes this problem. I have one called Stiff Person Syndrome and my hip flexors can get so tight you can crack an egg on them. Yes I know my condition is extremely rare, 1 in a million diagnosis, there are still many more common ailments that can cause this. I would add that the cat and dog positions in yoga also help free up these tense muscles. Just alternate between the two poses and it really helps. Thanks for the video and giving me even more good ideas on how to fix this problem.
All my charter school did was make us wear short shorts and run afap.
My sister discovered this video and showed it to me four days ago. I've had an inch a half difference from my left leg to my right since I was a teenager. I found out it was due to pelvic tilt. Different doctors have told me different things--to wear a foot pad in my left shoe, to get chiropractic work. I had a stroke four years ago on my left side, which has worsened the tilt. Just wanted you to know that in the four days I've been taking your advice, the tilt is down to half an inch. WOW. thank you so much!
+Leslie Moise And five days in it's down to a quarter inch difference.
Wow, that's amazing
keep it up leslie.much love
Great video.
After dealing with chronic lower back pain, for years, and visiting doctors and physios who couldn't help me, I've had to self-diagnose myself with anterior pelvic tilt and foreword head. How a trained physiotherapist was unable to recognize that I have this, themselves, is amazing to me, but I'm certainly grateful for videos like this.
It does seem like, when it comes to health, TH-cam is more helpful than visiting a paid professional, these days.
+Eddie Stephens :D
Exactly, i couldn't agree more. I'm almost 25 and i have been suffering from lower back and pelvic pain for almost 11 years. Back in the days, i made my parents paid thousand bucks to many diverses health experts( sport doctor, kine, physiotherapist, etc) and none of them could not even tell me what was my issue. Their answers for most them was that I was in a growing phase call puberty( WTF) lol. Anyway, after years of being disappointed by professionals, I joined gym and decided to train by myself first while copying other's people at the gym doing. Then when youtube videos start getting big, i eventually after a few years of not so great research from me, i found your video.
I'm already 1 week in, and improvement in such a short time is just amazing. My bet and my goal is to be done in 5 more weeks no more.
Thanks a lot for your channel. I could not have asked for more.
I will keep you update when i'm done with my +10 years old pain.
amen
what is amazing in fact is that doctos dont say you can correct it ._.
I also have sought treatment from doctors. They just want to prescribe medicine and rest when the core issue isn’t being addressed.
This is the best video on APT... by far... I've been in pain for more than 16 months and this is helping me A LOT. Thank you!!!!
Among all the videos I've researched with regards to addressing APT, this is by far the most informative, and useful one. Thanks a lot.
Perfect video !! This should be #1 lordosis fix video. It's crazy how a lot of people are unaware they have this. It really affects your training if not fixed.
Your rock dude thanks so much for taking the time help people to solve this problem
This is very kind of you to provide all this FREE information. Says a LOT about you.
the best description i ever seen on internet thanks so much :) this will surely help me aloot...
This is the number 1 problem I see with people's posture. A lot of back and hip pain could probably be eliminated with better posture, but pelvic tilt is overlooked by the average person so great explanation. Subscribed.
PS, my favorite exercise for strengthening up the glutes and upper hams is deadlifts. Of course it's difficult to teach a proper deadlift, but it works miracles for posture if done well.
So nice to see a fitness professional who knows what they are talking about. Been looking for someone who explains the root cause of muscle imbalances and has effective solutions.
Great video - you covered the whole topic from different sides. That's exactly what I have been searching for weeks. Thank you for that.
i never knew anyone else struggled with this. I just thought my lower back was weird. Thanks, gonna try this out!
How did that work out for you?
What happened?!
Update
Thanks a lot, will try it out..
Update : It's been a week and I'm already getting results. My back is much more straighter. I recommend Hip flexor stretching, Warrior lunge, Supine hip extension and chair squats. Also try the stomach vacuum often. Awesome results!
+Steve Mbonu Awesome steve. Keep us posted... :D
+Steve Mbonu
please update, how does it go now?
+Steve Mbonu how often do you do these exercises and how many reps?
I do them twice a day. The hip flexor/warrior lunge for 2 minutes for one leg (4 minutes per session). Supine hip extension 1 minute per session and the chair squats 20 reps per session. Be careful with the squats, I think they give you round butt.
+Steve Mbonu How is it going now?
thank you. this was explained really well and the workouts were described in depth. I have APT pretty bad and this is a lifesaver. you've gained a new subscriber.
I just found your videos last night and love them! I been in pain for 1 year already. I went through depression, i build up bad anxiety too. I have pelvic tilt,a flat foot carrying more weight on one leg than the other, my chin coming forward, and my chest is popping out, my jaw gets locked it, i have to do facial massages to pop my jaw. All my body is in pain. I can't even turn right or left like a normal person. I get so much anxiety that i want to stay away from people. But your stretches are working on me since last night . I can't wait to do them everyday and see results.
Exercises:
7:01
8:03
10:00
Thanks man, I watched the entire video you made. I'm going to be on it and use these to assist me in fixing this anterior pelvic tilt and then help others. Thanks. Have a good one.
I want to say this is such a great video, you explained the muscles so clearly, I will try the excercices definitely... thanks much!
Best video I've come across yet. I'm struggling lately with mine and hope these exercises and stretches will help.
I had no idea this was a thing, I thought I was just made this way. so siked to no its fixable, thank you
when you had atp, were you able to touch your butt with the heel of your foot? did you have pain in your hips when you attempt to lift your leg side ways?
+Tom Smith no there starts to be pain in hamstrings bcz of apt so don't stretch them instead focus on glutes and try to squeez glutes when you are trying to touch butts with your heals then you feel difference
Adam Nonya hey Adam if you say that you have an "anterior pelvic tilt" try do self myofascial release on the quads, iliopsoas, tensor fascia latae, quadratua lumborum. This will get your pelvis in a neutral position and this will minimize your chance of joint injury such as back pain. Hope this helps :)
I thought I just had a big butt for a guy until I looked at myself in the mirror from a side view and realized the distant from my back to buttocks was heavily exaggerated.
It sucks to realize that i indeed DO NOT have " back " !
man this was really helpful. I always thought I wouldn't be able to fix my tilt but I'm pretty excited to try these out now. thank you so much for making this video.
Wow. I've been searching all over youtube to help understand this subject a lot better, and this is the BEST video on youtube. Thank you!
Glad to hear that francesoli!
You know your shit. Good stuff.
Thanks!
+GuerrillaZen Fitness shit is saving my back. Thank you.
Nоt сertаin аbоut the роints mаdе but ,if аnуоnе еlsе is sеаrсhing for hiр flехоr рррраin ехerсisеs trу twitter.com/c9a1312d8d8569984/status/794458642376368128 TТhе BЕSТ Wау То FIX Аn Аntеriоr Реlviс Тilt W Lumbаr Hyреrlоrdоsis
If anyyyyone wants to uncover aching hip flexors best workout fooor hips try twitter.com/db1d5be4bfe56dd69/status/794458642376368128 The BESТ Way To FIX An Anterior Pelvic Tilt W Lumbar Hyperlordosis
,mnbvcxcvbn
ples knowledge us some of the best sleeping posture for the lumbor lodosis... and thinks for the video..i subscribed it
so comprehensive. THANKS!!!!!!! Going to start this routine tomorrow. I've got probable APT but more on the left causing inner knee pain now. Hope it helps!
thanks for uploading your vids, i have been looking for a channel that would make simple emphasis on corrective exercises, i'm very happy that you're on the net and i want you to know your videos have helped me.big time, best wishes for you my brother.
Wish you were my personal trainer!
You save my life..thank you
+DimitrisFioras Well, I am glad to be able to help out Dimitris!
Thanks for the video. I have APT and this is, without doubt, the best video I've come across in my search for how to fix my APT.
I like the way you discussed the physiological aspects of APT, causes and corrective exercises. I have problem with persistency but I shall persist with these exercises in the hope that my posture will improve. Thanks!
thank for showing me some easy exercises for this problem about the back pelvis and hamstring and posture
Hey Blake. First of all, thanks a lot for this and all your other videos. They have helped me tremendously.
I have been following the advice from this video, and on top of that I have been doing light hip flexor and quad stretches morning and night. I think I have been doing it about three weeks now. The last five to six nights I have noticed something in my hip/glute area. It's a bit tough to explain but I can wake up and feel almost sore. I also noticed it after laying down on the sofa for a while yesterday. So the area is not where I am foam rolling, but slightly on the side/backside of the hip.
Do you think this is just my glutes getting shorter from all the stretching and foam rolling of the front of my body? Maybe my glutes/hamstrings muscles are not used to being contracted and finding themselves in a new default position when I lay down and my body is reacting to that?
man you are the answer to my prayers!!! I have been trying to figure out what wrong with my lower back and tight hips. every time I would run lets say for about 7 months I have been hurting really bad after about 4 minutes of running, as in my lower back muscle get extremely tight! I also think I need to strengthen my glutes, I don't use those too much when I run I think. If I do this, do you think this will help with my situation with running. and if not could you make a video. I so want to run again. thanks in advance man I just subscribed!!
The warmup ones on the foam roller hurt so much haha
What a relief. I have been going to the gym for 2 years and I was wondering why my belly is sticking out a bit. Now it is so flat. Thank you so much!!!
Best video I've watched on this topic, thanks a lot!
How often should these exercises be performed? Twice a day?
Uh, yeah...Huge belly = Anterior pelvic tilt. (For me anyway)
You're the best, your knowledge is unbelievable, you deserve more subs/views!
Very good video with good explanations! Definitely going to start trying these exercises since I just found out that I have this :/
So you're telling me that the girls with the booty shelf isn't because they have a big booty but they have APT instead?
yup
No there body is different from man ... Man tilt appear when there glutes become inactive and then glutes are no more available to help in extension of spine then it cause psoas tightness and weak core etc ... While girls without apt are correctly using there glutes and arch in their back is normal ...
Danial Farooq nope, just google it man. Women are supposed to have just as straight of a posture as men are.
StinkyPanda but it makes my stomach look really fat. That's the problem
+Charlotte Leto stretch you psoas muscle
no wonder i feel my abs like beerbelly even its on shape
I was trying to find a video for my brother that both explains his apt, and how to fix it, in a way someone without much exercise science could understand, and this is perfect.
Man...!!... You are great... This is the best explanation I had ever saw
Bro I had this problem for so long I thought I was born with it. But Going to start doing these asap! How long do you think this will take to fix?
thanks again!
Good question
Months or years, depends on how long you have been with it...
i started laughing so hard when you said "it's like you're trying to hide your ass". god bless.
You should have at least 100,000 subscribers. The quality of your videos are the best out there. Thank you so much.
+Richard Gray Ahh thanks rich!
Thank you so much, just recently found out that I had APT, Your videos have helped me so much.
If you have an anterior pelvic tilt then it means you have other issues with your body. If you are inactive, eat poorly, have poor sleeping conditions, pain in areas of your body then its more complicated than a anterior pelvic tilt. Its very easy to become unhealthy and have a run down inactive body. All sorts of problems occur such as poor posture and unable to walk properly. The muscles of the human body are complex and complicated and can become weak and cause problems. The main issue with this is figuring out which muscle group needs to be targeted to correct these problems. Its a confusing mess. The best way to get round this confusing mess of muscles and exercises to correct muscle issues is to do full body workouts for all muscles of the body.....all problems should automatically be solved. It doesn't mean the confusion is gone because there are many many exercises to do....which ones to perform? Trial and error and discovering which exercises work best. Correcting the body does not happen over night it can take a while before any improvements can be seen. An anterior pelvic tilt is just one issue of an unhealty body....believe me there are a lot more issues in an unhealthy body. A knowledge of the muscles of the human body and how the work is important. These yourube videos don't give enough information.
TheToshiba86 I've been working out for 2 years now proper, getting very aesthetic. However i never noticed it before but my posture from the belly button up was great and fixed (thanks to deadlifts and front squats). However i never even considered the lower body, i thought my abs were just lacking, however it was just shitty posture and is fixable from too much sitting.
I'm a guy and I just didn't wanna look thick, thank you.
LOL
Girls like it
Very informative and helpful video! Thanks Blake!
You're the man and you know it all.. Best video out there on the internet..
I have it so bad plus I have long legs and a short torso so I look like a fucking idiot
dude maybe you have kyphosis too. if you have kyphosis your back looks curved and it shows you like long legs and short torso. if you have kyphosis you probably have neck problems too. because of this, strengthen your neck muscles. stretch the chest. work back of the shoulders and upper back. stretch your low back, stretch hip flexors. work cores and glutes. while making core exercises check for "hip flexor free core exercises" its very important. you shouldnt work your hip flexors at core exercises and most core exercises does that. e.g. because you have curved low back, plank exercise will work your low back instead of core. check for right exercises. and if you have opportunity. swim backwards. wish i knew these things 3 years ago. my idiot fitness teacher gave me low back exercises while I was having lordosis. But luckily I am better now. Its not a very bad situation. But still i look for more progression. do these things and i promise you ll be better. best regards :)
Balkabağı thank you so much for this!I've gone into so much research on this stuff and can't wait to remove this weird ass body type
You look like a cross between Furious Pete (Furiouspete123) and Chris Barnard (Strengthcamp), you even sound like a cross between them. Fuuuuuu....Sion!...HA!
+GuerrillaZen Fitness I have this should I stop dealift n squats ? should i continue till I correct my anterior pelvic tilt ?
+Jordan Quilca are you able to perform it correctly? cause a bad position can compromise form. I still did squats and deadlifts with a SLIGHT anterior pelvic tilt but it wasnt horrible. definitely improved mobility, flexibility and posture and now my strength and technique is better on the two lifts
+SpitzB I been trying but god knows how long I've had this issue. I always had lower back pains on and off. till I learn this was the true problem. and yes I am able to perform the exercises but I get lots of soreness in my lower back and I don't feel it on my other muscle groups such as glutes or hamie's.
Hi Blake...
I'm back again... once again you have been so helpful... I am still having issues with my sacrum/pelvic you name it... my spine x-rays are in I will share per our previous conversations... I have been away for awhile due to losing my job after 20 yrs after returning from my medical leave, but its a blessing and after getting things in order, I am back to getting better again (kinda went backwards a bit slacking on exercises & therapy due to all the things I have to get in order).. Wow...I always do the child pose but with my knee spread out farther, but I did it your way & I totally felt all the knots in my back muscles & stayed their to release the tension.. I am going to be working diligently on all these starting tomorrow thank you as always your videos are life savers for me and keep me on track... I have shared with everyone your links etc. and verbally as well all the things I have learned from you!!! You Rock.. I plan to take a trip one day soon to personally thank you!!! Nanc
I sure will.. thank you!
I like this! Great job! Very clear and informative.
I dont think your descriptions and information could have been any better. This is easily 1 of the best videos I've seen about hips. I could never hit the 90° angle for squats because it hurt in the front of my hips. Now I'm a 36 yr old dad lol and my hips are still tight as hell just like they were in my 20s. I'm now starting to do something about it. I wish I had access to this information back then. Our team trainer in college just told me to ice and stretch my quads lol. Thanks for the video! I'm getting closer to "feeling good" and flexible.
Great video. Thanks so much. This really helped me get ready for my nasm exam.
you got everything right on the money my man. I'm a Pre PT student and with injuries from powerlifting ans bjj still bothered me for YEARS til o learned about controlling my chronic APT. I wish to work with ppl like u and Kelly Starrett one day
Thanks for the amazing clarification man!! Really what I was searching for.
Hey Buddy!
Love your videos and its helped me out immensely! Was just wondering if you could backtrack to your older videos and add the links to the videos you mention in the description so we know which video you are referring to.
Keep up the great work!
Very simple and informative. Thank you!
Finally someone who has the right balance of anatomical knowledge and concise info, but gets to the fucking point. This has been a massive help dude. Cheers
Thanks for video. Understand better importance of posture/sitting and will start those exercises.
Good video will def try some of these exercises thankyou
Best Video I've seen about this topic! Definitely Thumbs up
These tips helped me alot! I have much less lower back pain. Thanks!
Wow man great comprehensive video! Thanks so much!
Great video, easy to understand. Thank you!
Thank you so much gorilla Zen fitness ! These are really amazing exercises and really address the core causes of apt. I am looking forward to correcting this lifelong condition!
Hi guerrilazen Thanks for the video it really addresses my problem which i have been having since 2007 and no chiro or phisical therapists has been able to fix
I have been experiencing a lot of lower back pain for a few years now. I just remembered my mom taking me to a chiropractor as a kid and asking why when I laid down there was a huge gap between my back and the floor. Turns out I have Lordosis, and apparently always have. I just over compensated by tilting my hips forward to "stand straight" like my dance teachers taught me to, so no one ever knew after that Chiropractic appointment.
Glad there are solutions.
Great video! I paid a lot of money almost 2 years ago to receive almost identical training. I didn't have good notes from that PT that lasted for about 3 months, so I was looking for some good reminders of the exercises that fixed my lower back issues then. You are a very good speaker - quite informative and entertaining! Nice work.
+Troy Garwood Thanks troy, glad you found it helpful!
Thank God for you and thanks a ton. You have given me much hope that my lumbar region health can be restored.
Thanks for the info man. It really helped me out. Keep up the great work.
coolBeans34 Just went through your channel. its awesome. SUBBED! (Y)
Thank you, I will integrate that into my routine.
Thanks for share this! I appreciate your work.
Great video! This has helped me a lot. I finally slept pain free last night by adjusting my pelvis. I will be doing these supersizes and add more ab work to my routine.
+Mike V Glad to hear
Very informative. You are very educated. Thank you 🤍
Fantastic instructions. Thanks so much. Very helpful.
+N9088D Glad you thought so. Thanks for watching!
Thanks for answering my question about rib flare. Planks are now my go-to exercise.
Apparenly there are no reply function on the youtube app for ios.
Again thank you. You make great videos.
Yes, this is great! So well explained!
Thank you for the informations what I need to know about . Now I need to exercise to correct the problems. May God bless you.
Wow thanks for such great info.
thank you so much man, i have watched some of your videos today and they were all very helpful.
Glad to hear it!
Just tried those exercises, feels great ! Thx
Thanks. Good video! I did some of the exercises and I can tell already that they really will work.
+Lynn's Glad to hear it lynn!
YOU ARE AMAZING! THANK YOU! YOU ARE A BRILLIANT INSTRUCTOR, DON'T EVER STOP TEACHING!
Thanks craig!
Very detailed! Thank you,thank you, from a sufferer of APT
Excellent information well presented ! Last year, for 9 months I did regular stretching-yoga-workout routines and both lower back ( and SI joint area) tightness + pain and APT 'magically' disappeared...and now I understand why ! I've been back on routines for just 2 weeks now, and will take a foam roller to the gym with me tomorrow. I will ease into each stretch and exercise you've shown. I will correct my sometimes crappy sitting and walking posture. Took good notes my 2nd viewing of this. Thank you SO much ! Rob
+Robnord1 Glad to hear that ROB!
Extraordinarily explained!
Sir,Thanks.
Subbed! thanks for being so thorough!
thanks so much for the free advice, i really appreciate it.
You are welcome!
Great content. I love your videos. I can't wait to see results. Thank you !
+Zel You are welcome sir!
Thanks you really explained it well.
I've had daily back pain for years. Mostly lower back and neck. A friend sent me that video weeks ago and I initially ignored it. Last week, my lower back was hurting so badly, I decided to give it a try. I'm on my third day now and I can't believe it's actually helping. I still have back pain but I'd say it's 50% improved. I don't even get that much improvement after an osteopathic treatment. I'm going to continue the exercises and I'll keep you updated.
Any updates?
thank you for your continuing advice
Still relevant! I do some of these stretches as a warmup prior to Deadlifts and squats
thx a lot... i will try out your pezziball exercise and flexing and blackroll exercises... i already do planks but now i watch out if i really do it like u! thx for this video... 😉
Thanks for sharing your knowledge :) Awsome video!!