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Anterior Pelvic Tilt Correction And How To Fix Bad Posture
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- čas přidán 15. 08. 2024
- Looking for anterior pelvic tilt correction exercise? In this video, we are going to talk about what causes bad posture what causes anterior pelvic tilt. We're going to break down some of the myths around anterior pelvic tilt and genetics. An anterior pelvic tilt is a common postural issue in both men and women. If you watch through to the end of the video I'm going to be sharing one really powerful exercise that will help you fix anterior pelvic tilt.
Exclusive Anterior Tilt Videos: uprighthealth....
Checkout the other Anterior Pelvic Tilt videos:
• How to Sleep with Ante...
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Chapters
00:00 Intro of Anterior Pelvic Tilt (APT)
00:29 Bad Posture vs. Good Posture
01:17 Myth about the cause of Anterior Pelvic Tilt (APT)
01:50 The real cause of Anterior Pelvic Tilt (APT)
05:32 Effective Anterior Pelvic Tilt Correction Exercise (APT)
10:03 Programming the exercise
10:20 Outro/Helpful links to get rid of Anterior Pelvic Tilt (APT)
UPRIGHT HELP
DIY Programs: uprighthealth....
Workshops: uprighthealth....
Recommended gear (shoes, bands, etc.): uprighthealth....
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CREDITS
Music: David Cutter Music - www.davidcutter...
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#AnteriorPelvicTilt #BadPosture #UprightHealth
Get FREE Exclusive 🙂 videos to help you fix your APT ✅ now! uprighthealth.com/fix-apt-info
@@mustafahamsho5310 SUPER stoked to hear it!
Question! I figured I have apt because my pelvis is rotated, causing back pain strain when standing or walking. The thing is, I'm struggling to stretch the hip flexors like it's a struggle to get my leg in vertical line with torso and when I stand with feet pointing straight and my pelvis is in apt position and I push my pelvis in neutral position... 1. It's impossible, 2. Unless I let my feet turn outside. So by the time my pelvis is neutral and glutes semi activated, my feet are 45 degrees out both. Does this mean I may actually not have apt and my issue is just that my hip sockets point outwards excessively? If so, how the heck do I walk with feet outward? I'm getting tired of this low back strain and no stretching or strengthening helping me. Thanks!
@@mikah.6672 Hey do you have lower back pain? And do you wake up with a very stiff back that makes it hard to learn forward or backwards? When I first wake up my lower back is so stiff and tight I can’t bend forwards or backwards or even sit straight because it hurts to much. I can’t even walk, stand or sit well because of the pain. But after forcing myself to do so after a few hours I find that my hips just come forward and I find it hard to stand straight.
I started doing various stretches and exercises and can really feel my Body changing. Although it feels weird feeling my back muscles after working out i am so glad to finally feel progress.
I regret not starting sooner and can just say that if u want to start do it now.
Did it get fixed?
@@steeldaws7364 thats my question, I have ATP but I’m only 12 and I’m so paranoid on how long it takes for it to get better
@@SCR39M No worries, I am 17 and from doing exercises like these especially ab training made it better in less than a month. I used to always have lower back pain but now it's pretty much gone
@@strifeturtle7124 thanks, I’ve actually been doing the exercises and my backpain is going away. My back was really arched, it isn’t now. Thanks!!
@@SCR39M what exercises and stretches did you do
6 frusrating months of low back pain, gone. Omg! Thank you!
How long did you practice this to see the change?
ive watched so many apt videos and none were like this! thank you so much. i injured my lowback playing soccer and it eventually gave me apt and had me walking like a duck. workin gon fixing my interior hip rotation and atrophied hamstrings! thanks again upright health, i thought this was genetics for so long, ive been in pain for years and it never made sense until now.
How much did it take to get fix ?
@@rawanshu8951 probably a month or 2
Matt, you are absolutely brilliant: very knowledgeable and a very good teacher! God bless you for all you do to help the ones in need!
I can't even lay flat in the floor. Theres a big gap between the floor and my lower back 😅
Same as you there's gap between the floor and my back I thought I was the only one 💀🤣
@@Amaaz_213 as a boy , iam very very sad because my friends and classmates used to make fun of me. They ask me why i have that big Ass.😟 I can't find any solution
@@Mountaindew-s7o well your classmates and Friends are assholes I have anterior pelvic tilt too don’t worry it’ll get better soon❤️🩹
@@Cooperz419 i hope so 😄
same, I have the fattest ass for a guy it sucks
Matt - you are truly the best. You are so good at explaining all of the concepts and techniques in a way that is easy to understand and retain. I really appreciate that you break down the "what's happening behind this movement" part so we can make those micro-adjustments. THANK YOU!
Howdy, hey there, hello and hi,😀. I’ve been working on posture for three years! At first I didn’t know I was trying to correct my posture and up till about two years ago it dawned on me it’s my posture. You wouldn’t believe how bad off I was and still am. I have came along long way since I started stretching and have a long way to go thank you for your videos they help and it’s good for you to help others give and ask for nothing in return is good medicine as well! I would like to lose 100 pounds as well. Being over weight over eating and eating unhealthy compliment bad alignment! What did the ancient wise man say? “Your journey of a thousand miles begins with just the first step”. Boy, he can say that again! Ok then, alright everyone, shalom and have a great week!
The one person that gave this video a thumbs down didn’t agree that their bad posture wasn’t genetic 😂
Personally I believe that while your genetics may influence your posture, exercices can correct most problems caused by genetics. We all have different natural strenghts and weaknesses, it's up to each individual to work to correct their weaknesses and maintain and develop their strenghts.
@@bakemono83 which exercise doing plz
Your voice and tone are very enjoyable! 😮
Great video. Also fascia plays a huge roll in posture.
pun
I recently discovered your channel, and it has been so helpful, thank you 😊
I love the fact that you don't buy into or promote the whole victim mentality thing that is so prevalent now, that you encourage personal responsibility and empower people to take control of their own lives again.
Sweet baby ray, that initial excersize and explanation is killer! I always tried new positions but didnt have the confirmation that was a good idea. Thank you ser!
Man when he said women who do yoga and still have anterior pelvic tilt I felt called out lol
OMG YOU SAVE MY LIFE!!!! I WAS STRUGGLING WITH THAT FROM MANY YEARS OMG I LOVE YOU 💗💗💗💗🥰🥰🥰🥰💞💞💞🦵🦵🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️🤸♂️🤸♂️🤸♂️🤯🤯🤯
You're welcome!
Matt...You are a savior...my right hip has been an issue for 7 years and very restrictive with movement. I was concerned about having to perhaps face surgery. I am going g to dedicate myself to your wonderful easy to follow video stretches to help my issue. Thank you so very much. You are a God send
Hii,
Please tell us the result after 2 years.
I was told to stand flat with your back against a wall, if thiers a space between your lower back and the wall, you have an anterior pelvic tilt.
I read the same and want to add that having space is normal, but if you can fit your hand in “that space” and wobble it around it’s a likely indicator of anterior pelvic tilt
True but that tests only works for people that don't have big butts
Sorry for bad English,
can someone tell me how to make sure not use back muscles while that exercising?
Should our glutes be engaged during the movement? When you say keep the tilt I wonder if my glutes are clenched I may be in less tilt?
Must try this tomorrow. Thanks!
Really helpful, thank you for making this video
Would this be applicable for someone who has overstretched SI joint ligaments and a very mild scoliosis?
Great tips. Gonna try this shortly.
Man the amount of jokes I get how my back is arched is way to much 😂
I'm happy to find this video, you explained me so well.
I'm so happy I found this channel - I only wish I had found it before having hip surgery for impingement in 2014. Do you have a video to help me sit cross-legged (otherwise known as "Indian style" sorry for any offense!)? Even as a kid I couldn't sit like that and I've always wanted to. It looks so comfy.
Never mind - just found your video on Criss-cross applesauce. Thank you!!!
My back still hurts doing the excercise
With this exercise are we doing reps with the raise or are we holding the position for as long as we can?
Awesome!
This is what I need!
i have been doing all of these exercises the last couple weeks, I recently went to a chiropractor to find out my left side hip is so rotated it looks like its half the size of the right side... i have always had a pretty bad case of duck feet and flat feet. at the moment I'm trying to fix my hip issue I also have a constant pain above my illiacus in my abdominal area aswell as a numbish feeling in my left testicle (it also retracts a little and I almost always sit on them) < could that be because of the hip rotation?
i do have multiple doctors appointments scheduled for every week basically until next year but I figured it wouldn't hurt to see if I get a response
thank ya
I wish you well and speedy recovery.
@@MyChilepepper thank you! im recovering from a labrum surgery at the moment so I cant really do much other than rest and recover so I figured I may aswell try to fix the other issues I'm having too :)
This really burns great exercise
Do you have a program for fixing lateral pelvic tilt?
I'm 2/3 thru this video and there is no definition of anterior pelvic tilt - what is it exactly?
Can you please make a video on how to fix knee hyperextanding?
@Upright Health please exercises like crunches or twisted obliques would help to fix APT? Please
Hip flexor streching really works
Thank you so very much. You are a God send
great video. thanks
Wow, I've never done this exercise. It's great. Thanks.
Dear Matt, what is the difference between anterior pelvic tilt and anterior sacrum fixation .? I cannot bring my right knee closer to my chest compare to the left knee. I feel there is something blocking my right groin between the right quadriceps muscles and the abdomen. Some therapists say that I have APT, the others say anterior pelvic tilt,? I am very confused about theses terms.
Please make a video of Anterior Sacrum fixation.
Thank you so much
Another fantastic way to address another of my many issues. Thank you Matt!!! ❤️
I asked my spine surgeon if anterior pelvic tilt can cause lower back pain and he said no. Dr. Stuart McGill also says it doesn't. So, I don't know what to believe on CZcams.
@@7THxSIGN I’m 6’4 and have anterior pelvic tilt. I’ve had lower back pain, lower back injuries, lower/upper back pain & tightness. Once I started doing hip & hamstring exercises and stretches as well as sleep with a towel under my knees my back pain has been reduced by approx 80% or more.
That's cuz he's a spine surgeon. "Think muscle first" an anterior pelvic tilt is literally the most common cause of back pain. Most people aren't born with APT and is developed through sitting for long periods. Strengthen and stretch the hip flexors, core/Abs, Hamstrings and glutes will help alleviate lower back pain more than ANY chiropractor can ever accomplish. You have to find the root cause of your pain and for most people with APT it's as simple as muscles imbalances in the body. Think functional exercising
@@jeffsinclair7012 yeah, tried all that for years. Did absolutely nothing. Turns out I had something called Neuroplasticity.
Bro my back become wide and very unflexible and hard with glite bridges and plank to correct apt.please tell how i correct my back?
Why doesn't this give me a way to Save this or to Watch it Later?
What to do for scoliosis?
Love the tee shirt of "young Matt"!😊🌹 very cute
I’ve read a lot recently that too much lumbar support can be bad, it can cause muscles to weaken plus put your body in an unnatural position if it’s excessive. Would you say this contributed to anterior pelvic tilt? My office chair has excessive lumbar support and it seems like it puts my pelvis in a position where my hip flexors are held in a shortened position
To be fair it’s not about lumbar support, it’s about not exercising these muscles enough due to a sitting job
@@elguada123yup. I work a desk job 8 hours a day 5 days a week. But I also actively go to the gym anywhere from 3-6 days a week and do strength training and cardio. I still suffer lower back pain from APT and limited flexibility. I am finding some release over time strengthening my hamstrings, core and glutes and also have been doing hip flexors exercises for strengthening them as well as stretches to elongate the muscles. I'm not where I want to be but I can tell I'm making progress. Muscle imbalances suck!!
I had L2-L4 fusion which I think is why I have an anterior pelvic tilt.
Is this safe for people who have anterioslithesis and disc bulge in S1-L5L4 area?
Can back stretches help to fix APT ????plzzz answer cause I am desperate to fix my APT cause it really hurting now
thank you for this
@uprighthealth Would it be a good addition to this to drop your flared ribs exhale slowly to try and keep your TA set?
I have anterior pelvic tilit since 2018 till now i still have it every one calls me fat but actually i am not that fat i look fat cause i have anterior pelvic tilit and they always make fun of me and sometimes they call me duck my weight is 75kg my hamstrings are very tight
If anyone who has fixed this problem let me know how can i fix this problem
Matt, thank you your information is helping me. While I am doing the couch exercise, my body is waving or vibrating up and down. I have noticed this with other exercise too. I am curious what causes this. Is it bad?
@@kellytygert6006 if your body is shaking it just means those muscles your activating are weak. Keep doing the exercises that target the weak muscles and soon enough you won't be shaking anymore.
Hi Matt
I just found you on Tube and I’m elated . I’ve had various problems forever ,without any luck in solving them . I feel like I’m falling apart in my late 50’s . Stiffness ,pain walking ,hips hurt and my chiropractor said I now have APT ,so much so i can hardly sit without leaning forward . Please advise which course you feel would be a good place to start for me .?I also have a frozen shoulder from a breast cancer surgery done 10 yrs ago .I need the works ! Thanks for any advice given ❤️
Super helpful. Thank you.
You're welcome!
I have hyper mobility (EDS) is there recommended stretches? I don’t want to waste time doing stretches that won’t help or over extend my joints accidentally
Oh love this brings releive i wanzed to know how to deal with weaker side left side has no drive/no power at all‼️😁
Is there a version of this exercise that doesn't reuire you to get down on the floor? Some people don't have the strength to safely get down on the floor and especially not back up from the floor. Thank you
Maybe putting something solid on a bed or couch could work? Like a box and you can use that
Thanks
Big thanks to you!
Do you have any videos on how to recover weak or fallen arches ??
Yup, do a search for "flat foot exercise upright health" 😀
I can barely do this because the pain in my lower back is so intense at the point of initially raising up and then touching the ground. MRIs aren’t showing anything structurally wrong. I’m not sure if I should push through it or if I need to start with something less intense and build up. I have been somewhat inactive for a long time due to chronic illness with intense fatigue, pain. I’m not sure if you will see this, but any advice is much appreciated!
I hope he chimes in. But I would use ice and rest your back and allow it to heal. Pillow under knees while you sleep also help. Then once your back pain has reduced you can do these exercises.
So if you have an anterior pelvic tilt, sleeping on your back, with a lumbar pillow a bad idea even if your legs are up? Is a lumbar pillow not good in general if you have it
How do ypu know when you are in APT
Can you please help me reduce the size of my butt I've been doing glute bridges and it helped a lot with my back pain now I just wanna make my bum smaller
Please can you post the exercises we can do in gym and which to avoid for all muscles in anterior pelvic tilt and how to do that exercise by mainting posture set
Stop Stretching hamstrings and core muscles, abs.
Strengthen glutes and abs
Sterch hip flexors
Are push ups may fix anterior pelvic tilt?
Not at all. Pushups engage your chest, shoulders, triceps and some core/Abs. You want to engage your hamstrings, core, hip flexors and Glutes.
2:35 hello that’s me 😄😂
Thanks!
Your support is much appreciated!
Matt, In Esther Gokhale's book '8 Steps to a Pain-Free Back' she says that 'Pelvic anteversion is the foundation of a healthy human frame, affecting the placement of every other part of the body.' Does this mean we need to correct to a proper amount of anterior pelvic tilt?
My own personal experience with the recommendations in that book as it relates to the low back were not positive. The amount of anteversion recommended in that book is not at all functional for dynamic, high impact or high load activities.
how do you adapt this for one sided APT?
I signed up and no videos. I checked my spam
Is it possible to have one side anterior pelvic tilt? I think I have that.
Then do the excercise that strengthens one side at a time to see if it helps
Check out Neal hallinan on CZcams or the "postural restoration Institute"
Are you in San Diego
Brother can u help me.
I have bad posture. But i think i have also knock knee. It doesnot get inward when i squat but my knee is inward to other knee. And the leg is little curved. What should i do now.
Work out all the hip muscle
Thxxx
Do you inhale or exhale when you lift up and hold?
Inhale before raising up and exhale on the way down.
How long should you hold the feet-on-couch exercise? How many sets?
Just curious, do fixing the ATP increase height?
@@wings2769 at the very least it's going to make your legs look longer which in turn will make you look taller, not sure if your actual height increases though
Damn I can only raise my hips for a couple of seconds, they must be weak as hell.
Thanks yoga person here. So I have a tender spot In my right hip. No massage therapist has figured it out. One said looks like tight quads and loose backside (yoga). Can this peoblem.cause a sensitive knot right on the hip? I feel thus in my hammies for sure.
Get it fixed bro before it’s not too late and surgery is only option
When you're already flexible, the key is to build STRENGTH in the moaning muscles. 😁 This article goes more in depth: www.uprighthealth.com/blog/how-to-relax-tight-muscles-fix-stiffness
Surgery doesn't fix knots in muscles. At best it masks and shifts problems elsewhere.
Yeah I think strengthening makes sense. Oddly my dog has a similar issue. He has mild hip dysplasia. So to strengthen his hip, I try to hike us uphill a lot. But he also swims. Maybe I should be jumping in with him! I just found your hip Playlist. I'll try it!
I got Apt from my father & grand father. Can I fix it by exercises?
Niiice
Your voice got so manly since you've started youtube. Very good!
What about forward bhead posture
AND hungover back posture
AND anterior pelvic tilt..
Kill me now
Am tired of this exercises i think i might just have a big ass
ok but I hate tight hamstrings
6:03
i'm glad you aren't woke great video
WOW!! ATM!? !!😅😅
😂
🤣🤣🤣🤣🤣🤣🤣🤣
What is funny may i ask? Im trying to fix my apt
Bro is so annoyed
Unfotunately the first problem of the video is that there is absolutely NO evidence that posture can cause pain... Which should first make rethink the concept of « bad » and « good » posture...
There is plenty of evidence that prolonged postures and positions cause pain. Literally ANY prolonged, unchanged position can elicit pain if held long enough.
Various postures have already been devised in human history to quickly create physical pain.
en.wikipedia.org/wiki/Stress_position
en.wikipedia.org/wiki/Hands_up_punishment
en.wikipedia.org/wiki/Murga_punishment
Being locked in the same posture day to day is not an OBVIOUS issue. A mix of lifestyle habits, genetic disposition, hobbies, and regular varied physical activity can prevent or at least affect whether or not you experience posture-related pain. Ultimately, however, your attention needs to be on creating balanced muscles and muscle activity - not on achieving "perfect static posture."
It's common to think there is a such thing as "good" or "bad" posture. This is understandable because modern daily life does not often confront us with the limitations of our crap posture. However, consider these two scenarios:
1) You need to deadlift 200-300 pounds from the floor. Is there a way to position the body optimally to maximize strength output and minimize injury? If you answer "no," you've clearly never attempted it. You may be able to pick up a 5 pound package with poor posture, but once the stakes are higher, the consequences of bad posture are obvious.
2) You need to carry a 50 pound pot on your head for a three mile walk. Would different postures affect energy output or potential for injury? For example, would attempting to achieve this task with forward head posture be equally comfortable as performing this task with a well-aligned spine, shoulders, and hips? The answer here is a clear yes. Properly aligning the load atop the head, spine, and hips will make the job easier (muscles need to work less hard as load is balanced on the column that is your bones). With forward head posture, the strain on the neck and shoulder muscles will become obvious QUICKLY, and you'd be on the sideline with physical discomfort.
In daily life, poor posture isn't an issue until the speed, weight, and/or repetition hit the limit of what your body can tolerate. It's not a problem...until it obviously is.
First time this makes sense! 🫶
Thanks!
Thanks so much for your support!