Happy to help. Progress to our free trial of the EVM when you are ready. Here is the link. courses.markowtrainingsystems.com/courses/elite-video-membership
Great video. How many times per day would you recommend doing this in order to fix ATP (alongside stretching and strengthening abs), and how long do you think it would be before you start seeing results? Also, is the aim to consciously recreate the 90/90 position when I am standing up? Thanks a lot
Impossible to say without assessing you. You are suppose to have a natural curve in the lower back especially when standing. The key is using the abs in the front for stability and not the lower back. The title is a buzz word honestly, you don’t need to fix APT. You need to get stronger and improve your control
Yes. Try to keep it to a 5/10 so the adductors aren’t the only thing working. Just an assist. Check out our free class of pelvic magic for more on this th-cam.com/video/2i3L8inFEW0/w-d-xo.html
Hey Jocelyn, this is actually more about contracting the hamstrings to posteriorly tilt the pelvis. When standing you do not need to think “squeeze my glutes” and that can actually be harmful walking around squeezing your butt all the time
Thanks appreciate you watching. Try these. You can not do the lift and just hold for right glute max. Mess around with moving the right foot slightly up the wall and maybe even a half inch in front of the left foot to bias more Sidelying Adductor Lift Off (Pelvic Magic) th-cam.com/video/tLWhamMfj7M/w-d-xo.html
You will probably love our free pelvic magic intro class. Try that and then check out a free trial of the EVM for the entire pelvic magic playlist th-cam.com/video/2i3L8inFEW0/w-d-xo.html Here is the free trial courses.markowtrainingsystems.com/courses/elite-video-membership
@@victoradebanjo7345 Yes that is sidling glue max. Try doing a quality hip hinge. It will lengthen G max and force it to contract. Here is the blog with coach videos www.markowtrainingsystems.com/2022/07/26/hip-hinge-the-ultimate-guide/
Try regressing the hip flexion with hooklying. Add the low reach also. You can use a book. The step in the video is too big. You can even use the ground. th-cam.com/video/FbnYmi_T86Q/w-d-xo.html Try this before bed th-cam.com/video/99BT52a_yRE/w-d-xo.html Keep in mind it’s a tough habit to break. So it takes time. Make sure you are not tucking your chin either instagram.com/p/CnjxICwrpfz/?igshid=MDJmNzVkMjY=
@@IanMarkow 5min, but one slow set or for example more shorter sets with break during them? Could You say something about correct position during gym workouts (squats/leg press/DL even abs workout) cause this is the main reason we have this problem? Id like to correct my apt/flared ribs with Your's excercise but i thing very important is to change something in my position during the excercises , especially leg press/squat with big weights affect on spine/ pelvis posiotion? Thx very much
It could. Definitely want to make sure you are using hamstrings primarily instead of squeezing glutes which are what pushes a sway back forward. I would work on the kickstand hinge the most and focus on letting go of glutes to lengthen them. www.markowtrainingsystems.com/2022/07/26/hip-hinge-the-ultimate-guide/
In general yes. Anterior pelvic tilt is nothing to fear and actually a necessary movement option. If you are constantly in this position and have the ribcage flared up (Open Scissor Position) then yes your breathing will not be optimal. If you are interested in improving your breathing I would check out our breathing playlist on the EVM. Here is a link for a free trial where you can see all 4 phases. courses.markowtrainingsystems.com/courses/elite-video-membership
Is it normal to be quite shakey when first trying to do this? I’m doing it right but I don’t have much strength/endurance in this position and can only hold it for 15-30 seconds. I’m hoping this means that this exercise is going to address it and my weaknesses and I’m so shakey because my body’s not used to supporting me like that
Absolutely. This is very normal. You want to focus on this for sure. It will make a huge difference. Progress to the "Pelvic Magic" class on the Elite Video Membership when you are ready. markowtrainingsystems.thinkific.com/courses/elite-video-membership
Max hey max. Quite the opposite. Following this video should actually relax your back. I would try it again and focus on the details especially where you are filling up air. Consider even flattening out your back to start
Sounds like you need to be consistent with your mobility training and breath work. We are always here to help. I would try one of the several breathing routines and the spine class that we have on the EVM. Here is the link courses.markowtrainingsystems.com/courses/elite-video-membership
Impossible to answer this question. We offer many option for assessment. Feel free to email ianmarkow@gmail.com if you would like to get assessed and find out how to improve your specific findings.
Suffering my whole life with a protruding belly and weakness ! Thanks this video is helpful 🙏🏽
Happy to help. Progress to our free trial of the EVM when you are ready. Here is the link. courses.markowtrainingsystems.com/courses/elite-video-membership
The tip for protracting helped me soooo much Omggg
Happy it did
Golden. Been needing this with my LBP and tight hip flexors.
Matthew Ross pair the breathing with this!
th-cam.com/video/yK7bb2d4hx4/w-d-xo.html
Love it! Thanks Ian
Fermin Andujar appreciate you watching!
Great video. How many times per day would you recommend doing this in order to fix ATP (alongside stretching and strengthening abs), and how long do you think it would be before you start seeing results?
Also, is the aim to consciously recreate the 90/90 position when I am standing up?
Thanks a lot
Impossible to say without assessing you. You are suppose to have a natural curve in the lower back especially when standing. The key is using the abs in the front for stability and not the lower back. The title is a buzz word honestly, you don’t need to fix APT. You need to get stronger and improve your control
@@IanMarkow please answer his question it's very valid
? I did. It’s right there☝🏼 there is no magic. Everyone is an individual. Some 3 x 10 breaths. Others 4 x 5. It’s all about quality.
amazing video
Thank you so much for watching! We appreciate the support. Let us know if you ever have any questions
is it normal to feel adductors engage along with hamstrings when driving our heels down to get hamstring engagement?
Yes. Try to keep it to a 5/10 so the adductors aren’t the only thing working. Just an assist. Check out our free class of pelvic magic for more on this
th-cam.com/video/2i3L8inFEW0/w-d-xo.html
Thank you for this! When laying down, we contract the glutes. Are we applying that contraction when we move to standing?
Hey Jocelyn, this is actually more about contracting the hamstrings to posteriorly tilt the pelvis. When standing you do not need to think “squeeze my glutes” and that can actually be harmful walking around squeezing your butt all the time
I just found your page and this is amazing, do you have something for right glute max?
Thanks appreciate you watching. Try these. You can not do the lift and just hold for right glute max. Mess around with moving the right foot slightly up the wall and maybe even a half inch in front of the left foot to bias more
Sidelying Adductor Lift Off (Pelvic Magic)
th-cam.com/video/tLWhamMfj7M/w-d-xo.html
You will probably love our free pelvic magic intro class. Try that and then check out a free trial of the EVM for the entire pelvic magic playlist
th-cam.com/video/2i3L8inFEW0/w-d-xo.html
Here is the free trial
courses.markowtrainingsystems.com/courses/elite-video-membership
@@IanMarkow it’s very similar to the side lying right glute max but I’ll see if it can get my glutes firing , I really need right glute max
@@IanMarkow do you also have something for the tight quad and hip flexors causing an anterior pelvic tilt
@@victoradebanjo7345 Yes that is sidling glue max. Try doing a quality hip hinge. It will lengthen G max and force it to contract. Here is the blog with coach videos
www.markowtrainingsystems.com/2022/07/26/hip-hinge-the-ultimate-guide/
no chance not to recruit my scm and scalenes when trying to breathe in the ribcage.... what can I do to help with this?
Try regressing the hip flexion with hooklying. Add the low reach also. You can use a book. The step in the video is too big. You can even use the ground.
th-cam.com/video/FbnYmi_T86Q/w-d-xo.html
Try this before bed
th-cam.com/video/99BT52a_yRE/w-d-xo.html
Keep in mind it’s a tough habit to break. So it takes time. Make sure you are not tucking your chin either
instagram.com/p/CnjxICwrpfz/?igshid=MDJmNzVkMjY=
@@IanMarkow appreciate ur help!
Great video! But how many reps and sets do you suggest?
Everyone is an individual! 5 minutes is a great start. It’s all about finding the right sensations and being able to maintain them
@@IanMarkow thank you! I'm gonna try!
COACH ZI great!
@@IanMarkow 5min, but one slow set or for example more shorter sets with break during them?
Could You say something about correct position during gym workouts (squats/leg press/DL even abs workout) cause this is the main reason we have this problem?
Id like to correct my apt/flared ribs with Your's excercise but i thing very important is to change something in my position during the excercises , especially leg press/squat with big weights affect on spine/ pelvis posiotion?
Thx very much
@@adibest26 I’d start with controlled breathing.
Are you keeping the glutes slightly off the ground the entire time ?
Yes the tailbone is scooped up because hamstrings are posteriorly tilting the pelvis
Will this help if I have swayback posture
It could. Definitely want to make sure you are using hamstrings primarily instead of squeezing glutes which are what pushes a sway back forward. I would work on the kickstand hinge the most and focus on letting go of glutes to lengthen them.
www.markowtrainingsystems.com/2022/07/26/hip-hinge-the-ultimate-guide/
@@IanMarkow thank you
@@TheChatterRoom1 no problem
Can anterir pelvic tilt cause breathing problems
In general yes. Anterior pelvic tilt is nothing to fear and actually a necessary movement option. If you are constantly in this position and have the ribcage flared up (Open Scissor Position) then yes your breathing will not be optimal. If you are interested in improving your breathing I would check out our breathing playlist on the EVM. Here is a link for a free trial where you can see all 4 phases. courses.markowtrainingsystems.com/courses/elite-video-membership
Is it normal to be quite shakey when first trying to do this? I’m doing it right but I don’t have much strength/endurance in this position and can only hold it for 15-30 seconds.
I’m hoping this means that this exercise is going to address it and my weaknesses and I’m so shakey because my body’s not used to supporting me like that
Absolutely. This is very normal. You want to focus on this for sure. It will make a huge difference. Progress to the "Pelvic Magic" class on the Elite Video Membership when you are ready.
markowtrainingsystems.thinkific.com/courses/elite-video-membership
Is it normal for your lower back to start hurting? I feel it so much
Max hey max. Quite the opposite. Following this video should actually relax your back. I would try it again and focus on the details especially where you are filling up air. Consider even flattening out your back to start
Ian Markow it’s fine now, I just have an extreme apt and I’ve never felt my Lowe back ever but after I woke up I had way my flexibility
I've tried this but had stiff hips since and lower back. I've got transverse myelitis.
Sounds like you need to be consistent with your mobility training and breath work. We are always here to help. I would try one of the several breathing routines and the spine class that we have on the EVM. Here is the link courses.markowtrainingsystems.com/courses/elite-video-membership
Ian Markow Thank you
I pulled my hip flexor 2 years back just wondering if that contributes to anterior pelvic tilt
Impossible to answer this question. We offer many option for assessment. Feel free to email ianmarkow@gmail.com if you would like to get assessed and find out how to improve your specific findings.