I sit for 12 hours at work it has wrecked my body. I have a crazy anterior tilt from super tight hip flexors and that has lead directly to lower back pain for years. The good news it I know this is the problem as demonstrated wonderfully in the video. The bad news is, it’s super hard to correct. I find that doing corrective exercises has made things worse at times. The muscles are too tight to release and can tear or strain in other areas of the core. Walking or light cardio to get warmed up then stretching or performing the corrective exercises gives the best results. If you do them cold you can hurt yourself as I have in the past. Good luck out there!
Not only do I have exactly what you described, Thrace, but I also have another condition which is that whenever I try to engage my core (for example on hip bridges), my lungs also switch off, and I can't lift my buttocks for even a few millimeters without having my head on the verge of turning to eggplant color. Being a wind musician, I always have learned to breathe mainly in the upper torse (lungs and thoracic cage), but never in the entirety of the belly. I'm seriously envisaging to enter a FRC (Functional Reeducation Center), and try to correct that unhealthy habit, otherwise I might spend the rest of my life bedridden...
You've just nailed my problem. I have anterior pelvic tilt, atrophy in glutes, collapsed arches which is also related to the weakness in those small muscles at the side of the glute, and constant pain in lower back which often spreads to shoulders and neck. I cannot do any kind of workout without being messed up for days afterward and not in a good, 'well-worked muscles' way. I end up twisted and tight. I'm so tired of being in pain. I think it happened when I developed severe SPD during pregnancy. I never could get back to the gym and now I'm just weak, particularly in my core. If I knew the best core workout to correct this, I'd do it every day.
Oh crap ............ I have a weak core ! Is it just me or does everyone find another thing wrong with themselves each time a new GuerrillaZen Fitness video comes out ?
@@GuerrillazenFitness how, bro. I have a very weak core, i can barely do a push up, i cannot run even 100 m, my heart starts pounding like anything. Help bro
@@GuerrillazenFitness easy from the perspective of someone who is starting out with a fit core... not that I have room to talk just that I understand how perspective works. I may not know the core strenth strugle but I know what it's like to strugle and have those who've never experienced that struggle but were blesed to start on top say that it's easy... I understand encuragement, but sometimes well intentioned words can still make people feel some typa way. (typa = type of, pronounced [type-uh] )
Apparently I have the weakest core ever lol. I could not for the life of me do the single leg squat (fail). How do we improve stability if we failed your tests?
I am working out for last 10months. Got some belly fat in last two months,i ate bad but i still did some ab exercises. One leg squat was easy. Did all of the stuff with it. Apparently it's stronger than i thought 😅
That's crazy what you said about the knot in my shoulder blade, stretching my neck, and clenching my jaw. I already knew I had awful core strength but I had no idea it contributed to all of that 😨This does make it far more motivating to work on my stability though
I have anterior pelvic tilt -> weak core My abdomen is in tension most of the time but when I need it to work, it doesn't seem to engage enough My upper back hurts (very weak muscles + loads of knots) and I try to do exercises but I do not seem to be able to engage the core enough -> lower back hurts a bit I wish these were things we learn as children and not just wait until we are older and in pain... Oh, well, better late than never.
I can’t tell you how relieved I am to have found this. You hear about core so often and don’t really worry about it very much. Now I’m realizing I’m at a crisis stage. Never even had a clue how essential and imperative a strong core was. I’m wondering if it’s even causing my breathing problems now. I’m actually scared. My entire core is dangerously weak. Worried I’m in a free fall decline now with no way back to health. Being bedridden isn’t far off for me. I really hope I can find some things I can do to strengthen and rebuild my core.
so i didn't flex my arm or crunch my toes and i didn't wobble but i couldn't sit down smoothly, like i kinda plop into the seat after i get too low.. does that mean my core is still weak?
ive noticed you said something about clenching and weak core? i have a severe imbalance in my core , one side is siginificantly weaker than the other. on the weaker side my jaw is overworked and often swollen from clenching , but on the stronger side , my jaw is completely fine. thoughts?
Oh you are a DC? Can you please make a video about how chiropractic issues can relate to thoracic outlet syndrome and/or general neck and shoulder issues? Thanks!
I keep seeing a lot of videos for correcting anterior pelvic tilt, but none for posterior pelvic tilt, which is what I've been blessed with. 😕 I'm worried that I'm gonna over correct and end up throwing myself into anterior tilt. Any advice?
Krisite Mills your over thinking it - I also suggest you see a good chiropractor/osteopath periodically to examine you, keep you motivated and provide feedback to see if your improving
Ok I have right hip replacement , 2 disc prolapses , scapular winging , rotator cuff tear , anterior pelvic telt …. I’m only 35 😢😢😢😢 I don’t know from where I should start workout
SeerJedi What causes a weak core? I had a hysterectomy in 2012 and I haven’t been the same. My diaphragm feels restricted like I can’t breathe sometimes. I have stiffness like a belt is wrapped around ribs both front and back. I clench my jaw all the time, feel so stiff everywhere. Pains in back, ribs, calves, hamstrings hips and feet. Anterior pelvic tilt too. Is this all due to the hysterectomy? What specialist would I see?
OK there r so many other muscles or injuries that could prevent a good one leg sit and stand like that, like my arthritic knee for one. I mean if I can get on and sit on a 1000 pound horse walk trot and canter for an hour, rising trot no less which takes idk how much core strength, but can't do this exercise because of my knee... I think this is a really bad video to demonstrate core issues.
My name is anila 40 years old before 4 years I treated hapatites c it recover but my leg arm upper back shoulder arm upper back so weak neck also light headed ful body weaknes 24 hour please tell me what can I do my weakness taking many madicin but no effect on my body I want daily ruteen work but no can please reply
Omg all these things are me. Yikes. I've been really strong my whole life but I take it on in my arms and shoulders, with my legs strategically placed for leverage to let my upper work better, and then my core is like totally neglected. And I smoked for years so my diaphragm is even more disserviced. I need to find a way to strengthen my diaphragm to support breathing properly as I slowly build my core
Free anterior pelvic tilt correction workout: guerrillazen.com/free-anterior-pelvic-tilt-workout
Can you please tell me 3 long term issues that can arises form having a weak core
Can a weak core also make you easy to be pushed?
I sit for 12 hours at work it has wrecked my body. I have a crazy anterior tilt from super tight hip flexors and that has lead directly to lower back pain for years. The good news it I know this is the problem as demonstrated wonderfully in the video. The bad news is, it’s super hard to correct. I find that doing corrective exercises has made things worse at times. The muscles are too tight to release and can tear or strain in other areas of the core. Walking or light cardio to get warmed up then stretching or performing the corrective exercises gives the best results. If you do them cold you can hurt yourself as I have in the past. Good luck out there!
Not only do I have exactly what you described, Thrace, but I also have another condition which is that whenever I try to engage my core (for example on hip bridges), my lungs also switch off, and I can't lift my buttocks for even a few millimeters without having my head on the verge of turning to eggplant color. Being a wind musician, I always have learned to breathe mainly in the upper torse (lungs and thoracic cage), but never in the entirety of the belly. I'm seriously envisaging to enter a FRC (Functional Reeducation Center), and try to correct that unhealthy habit, otherwise I might spend the rest of my life bedridden...
@@potrelviewer9536 Try to stand up with your feet when sitting or doing squad. Do it slowly not fast.
Do weighted hip thrusts and you will be amazed how quickly it fixes that tilt. Way better than all these combo exercises etc
Sounds like you might need to visit a chiropractor for alignments to help.
I like that you mentioned that your "core" won't just automatically turn on after sitting down all day.
You've just nailed my problem. I have anterior pelvic tilt, atrophy in glutes, collapsed arches which is also related to the weakness in those small muscles at the side of the glute, and constant pain in lower back which often spreads to shoulders and neck. I cannot do any kind of workout without being messed up for days afterward and not in a good, 'well-worked muscles' way. I end up twisted and tight. I'm so tired of being in pain. I think it happened when I developed severe SPD during pregnancy. I never could get back to the gym and now I'm just weak, particularly in my core. If I knew the best core workout to correct this, I'd do it every day.
I'm gonna start with the anterior tilt exercises you linked to - thanks!
I'm the same way.
Oh crap ............ I have a weak core !
Is it just me or does everyone find another thing wrong with themselves each time a new GuerrillaZen Fitness video comes out ?
hahaha >.
@@GuerrillazenFitness how, bro. I have a very weak core, i can barely do a push up, i cannot run even 100 m, my heart starts pounding like anything.
Help bro
@@GuerrillazenFitness easy from the perspective of someone who is starting out with a fit core... not that I have room to talk just that I understand how perspective works. I may not know the core strenth strugle but I know what it's like to strugle and have those who've never experienced that struggle but were blesed to start on top say that it's easy... I understand encuragement, but sometimes well intentioned words can still make people feel some typa way.
(typa = type of, pronounced [type-uh] )
can you make a video for good core strengthening work outs to begin re-building that strength?
Yep!
@@GuerrillazenFitness did you end up making this video yet?
@@231doughboy when you ask that question I guess not 😂
@@GuerrillazenFitness please make the video I have back pain and poor posture. My core is very weak
@BobbyG I'm scared to injury myself again so I'm watching tons of video
Please provide some exercises you recommend to strengthen the core. You are awesome Dr. Garrett!
Fantastic topic! Bravo Guerilla Zen:))
Core muscles are my Achilles heel, so your advice was necessary for me to advance in some exercises, especially deadlift and overhead.
Apparently I have the weakest core ever lol. I could not for the life of me do the single leg squat (fail). How do we improve stability if we failed your tests?
The video linked at the end will help!
I am working out for last 10months. Got some belly fat in last two months,i ate bad but i still did some ab exercises. One leg squat was easy. Did all of the stuff with it. Apparently it's stronger than i thought 😅
1:30 start
That's crazy what you said about the knot in my shoulder blade, stretching my neck, and clenching my jaw. I already knew I had awful core strength but I had no idea it contributed to all of that 😨This does make it far more motivating to work on my stability though
Great info and presentation - thanks!
nice info. Nice job Doc !!
Very informative. Thanks !
I have anterior pelvic tilt -> weak core
My abdomen is in tension most of the time but when I need it to work, it doesn't seem to engage enough
My upper back hurts (very weak muscles + loads of knots) and I try to do exercises but I do not seem to be able to engage the core enough -> lower back hurts a bit
I wish these were things we learn as children and not just wait until we are older and in pain... Oh, well, better late than never.
Amen. You took the words right out of my mouth 🙏
@@lazarangela2134 Somehow it makes me feel better knowing that I am not alone xD
Hit gym if you have anterior pelvic tilt .
Strengthening the core will definitely help anterior pelvic tilt
@@ujjwalsilwal1175 Thanks!
Finally someone wearing a shirt.
Thank you for explaining the core as a SYSTEM.
The bit of leg wobble just always happens with me. But the rest dnt happen. I just generally have a weak body
My PE teacher made me watch this in 6th grade.
So you graduated by now?
I can’t tell you how relieved I am to have found this. You hear about core so often and don’t really worry about it very much. Now I’m realizing I’m at a crisis stage. Never even had a clue how essential and imperative a strong core was. I’m wondering if it’s even causing my breathing problems now. I’m actually scared. My entire core is dangerously weak. Worried I’m in a free fall decline now with no way back to health. Being bedridden isn’t far off for me. I really hope I can find some things I can do to strengthen and rebuild my core.
I'm on the same boat and I'm only 22 man
@@letsgofast6859 me too😭😭😭
How to get back
Bro, I literaly cant even stand in plank pozition for 30 seconds my whole body is shaking what to do? 😭
Keep doing.. you will improve..just try to add 5 seconds each week..best luck
ahmhm same
What is the solution for anterior pelvic tilt core weakness?
I have a weak everything
More exercises needed...to make abdominal muscles strong..waiting
so i didn't flex my arm or crunch my toes and i didn't wobble but i couldn't sit down smoothly, like i kinda plop into the seat after i get too low.. does that mean my core is still weak?
ive noticed you said something about clenching and weak core? i have a severe imbalance in my core , one side is siginificantly weaker than the other. on the weaker side my jaw is overworked and often swollen from clenching , but on the stronger side , my jaw is completely fine. thoughts?
Oh you are a DC? Can you please make a video about how chiropractic issues can relate to thoracic outlet syndrome and/or general neck and shoulder issues? Thanks!
We can get on that
Thanks. Great info
Great poster in the background (your right shoulder), where can I get one of those?
I have all symptoms and it irks me that I haven't known this sooner. My core has always been floating.
Fawk 1 core 1.6gh cant overclock it 😂
I keep seeing a lot of videos for correcting anterior pelvic tilt, but none for posterior pelvic tilt, which is what I've been blessed with. 😕 I'm worried that I'm gonna over correct and end up throwing myself into anterior tilt. Any advice?
Krisite Mills your over thinking it - I also suggest you see a good chiropractor/osteopath periodically to examine you, keep you motivated and provide feedback to see if your improving
I wobbled a lot...
Good video sir
Strong core means body stability
Ok I have right hip replacement , 2 disc prolapses , scapular winging , rotator cuff tear , anterior pelvic telt …. I’m only 35 😢😢😢😢 I don’t know from where I should start workout
I can't do sit up:(((
0:31 proximal stability = distal mobility
I'm falling down on the chair 😅😅
SeerJedi
What causes a weak core? I had a hysterectomy in 2012 and I haven’t been the same. My diaphragm feels restricted like I can’t breathe sometimes. I have stiffness like a belt is wrapped around ribs both front and back. I clench my jaw all the time, feel so stiff everywhere. Pains in back, ribs, calves, hamstrings hips and feet. Anterior pelvic tilt too. Is this all due to the hysterectomy? What specialist would I see?
Thank you
I work on a desk 9 hrs per da, on my days off I seat on my couch all they long 😂
OK there r so many other muscles or injuries that could prevent a good one leg sit and stand like that, like my arthritic knee for one. I mean if I can get on and sit on a 1000 pound horse walk trot and canter for an hour, rising trot no less which takes idk how much core strength, but can't do this exercise because of my knee... I think this is a really bad video to demonstrate core issues.
My name is anila 40 years old before 4 years I treated hapatites c it recover but my leg arm upper back shoulder arm upper back so weak neck also light headed ful body weaknes 24 hour please tell me what can I do my weakness taking many madicin but no effect on my body I want daily ruteen work but no can please reply
Really hard to listen to videos with this sound quality, all this "echo"
3:57 where’s the link to the hamstring stretches?
My favorite core is mathcore
im 13, 170lbs and 5 7 I can do a plank for 1min and 30 is that good?
How to strengthen core muscles for bowling game?
Omg all these things are me. Yikes. I've been really strong my whole life but I take it on in my arms and shoulders, with my legs strategically placed for leverage to let my upper work better, and then my core is like totally neglected. And I smoked for years so my diaphragm is even more disserviced. I need to find a way to strengthen my diaphragm to support breathing properly as I slowly build my core
Same, man (or woman). Same...
@@loop5720 at least I'm not alone in this challenge!
Having spondylolisthesis makes it more difficult getting stability but I'm trying. Thanks
I’m such a fatass watching this while eating chips
Can a weak core add to anxiety and depression?
Yes, i'm proof of it
Guys I think I might have a weak core.
Useless. Abs tremors when doing crunches are a much better indicator.
Hy brother
Green flag : doing it barefoot
Ummmmm who is this guy?
Ivane Rodriguez he was hired recently
Lol, haven't seen recent videos huh?
I mean I'm not complaining lol
Nosense