How To Fix Anterior Pelvic Tilt - 4 Easy Exercises
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- čas přidán 26. 05. 2024
- 🤸♂️In this episode, I demonstrating a simple 4-part routine for correcting Anterior Pelvic Tilt, reducing strain on your neck & back and improving your posture.
#anteriorpelvictilt
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CREATOR OF THE PAIN FIX PROTOCOL
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Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients since 2006, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation.
Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance.
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Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. - Krátké a kreslené filmy
If you enjoyed this video and/or learned something new, or if you would like to suggest a topic for a future video, please leave me comment down below. Thanks for all your support!
My husband and I weekly watch your videos - you are so clear with your instructions. We do your exercises and have greatly been improved. As always our sincere gratitude for the tremendous time you put into teaching us and help us. Laura and Doug
Thanks so much Laura and Doug! It means the world to me that my work is helping to improve people's lives.
Wow I’m sore after completing my first round. My achy body needs so much attention. Thank you for the stretches!
You're welcome, em! For anyone who feels sore after 1 round, I will reduce the volume to a more appropriate level - meaning less reps / time under tension & total sets. Ease into the process, check in with your body often, adjust appropriately based on the feedback you receive and you'll dramatically improve the odds of reaching your long-term goals.
Your Channel just came up as a Recommendation, and I am now a New Subscriber... Thank you for the way in which the explanations are concise, clear and easy to have " a visual " on the explanation. I am a Senior ( late 60s) and just over the past 2 years, I am experiencing some issues that did not exist prior, even though I have had 3 injuries to one side ( the right side ) of my body , (one was extremely severe as a child and I fully recovered); two of them occured within the last 8 years. After watching this Video, I can say that these have helped, but I will be taking it a bit slow ,with the reps ,but will be incorporating these as ways to help give attention to what my body needs . Again, Thank you ~
Thank you for your kind words!
I'm sorry to hear about your injuries and I really hope some of the information on this channel is helpful for you.
@painfixprotocol ...My pleasure, I appreciate so much your kind reply, as well as taking g the time to do so.
These are already helping me, I take a day off from it, then return and so on.
I'm truly grateful that your Channel came up as a Recommendation.... I feel as though I'm " regaining myself back ,".and that means a great deal to me . Blessings ~
Good information sir ji.✅✅👌🙏🙏
So nice of you - Cheers!
Great video, and thank you for creating chapters for reach move!
Glad you like them!
This is great, thank you
I'm so glad you enjoyed it! Cheers
Thank you!
You're welcome, manou!
Thank you so much...this is me!
That's great, Cindy. I'm happy this video resonates with you.
Hello, good work. I also have hyperlordosis. Will these exercises restore it?
Thank you! These exercises will definitely help!
I have been going to physical therapy for 3 years for what I was told, my pelvis is out of alignment. I also just realized I have anterior pelvic tilt and your exercises are helping. My physical therapist never mentioned a tilt, I have to pop my pelvis in multiple times a day. Are these two things considered the same thing or are they different and if so, do you have a video or anything on the pelvis misaligning because I’m now dealing with a lot of pain on and off and am trying to get back working out again to strengthen the muscles in that area? Or any suggestions?
Great question, Sarah! They are not the same thing. Typically, when a practitioner say your pelvis is "out of alignment" they are referring to a pelvic torque (asymmetrical rotation of the ilia & sacrum). This is observed primarily in the frontal & transverse planes. An anterior pelvic tilt is usually accompanied by excessive curvature in the lower back - it is observed primarily in the sagittal plane. I have some content in the works that address the complicated subject of pelvic torque.
Hey Yoni! Question for you: I have your Movement Essentials powder, & when taking this a.m. it occurred to me to ask you if I’m taking at right time? I tend to take it 3x weekly with my other powders for ease of use: Amino Acids, Creatine, PureLean & Nourished Gut Prebiotic Fibers, Mt. Capra Goat Whey, Mag. A teaspoon of all. Am I cancelling out the benefits by taking with “binders” like fiber (which I got into when starting mold recovery). Any input? Thx! Kira.
Good question, Kira! As a general rule, when taking prebiotics for purposes of detoxification, it's best to do so on an empty stomach. I like to take mine first thing in the morning with a big glass of water. All of the other things you mention should be just fine. Although, the amino acids may be redundant since you're already taking whey.
@@painfixprotocol Got it!!! Thanks bunches pal. To your health!
Happy to help@@kirashrem4189! Cheers!
How might this be incorporated with the painfix protocol (Hip/Low Back)?
Great question, Robin! This sequence could be seamlessly incorporated into the Low Back Fix - Compensatory Pattern. They would compliment each other very nicely.
My L3-4-5 are fused - are all of these exercises apolitical for me or should I modify any. Due to my tom-boy antics as a teenager between ages14-17 they resulted in the need for my back surgery and total knee rt knee replacement at age 62. I now have a permanent curve in back so my right hip joint pulls up throwing off my body. I am a very active square dancer that wants to get my hip flexors functioning optimal to keep my body in alignment for balance. It started with playing Tarzan swinging out over embankment and hitting the outer side of my left foot against the root base of tree upon the return swing - diagnosed as a bruised bone. Worse than any sprain I ever had. This thru my whole body out of alignment.
Ouch, Grace! That sounds pretty bad. Anytime the anatomy has been surgically altered, it becomes much more difficult to predict how the body will respond to a given stimulus. As such, I would recommend checking with your doctor or a qualified rehab professional in your area before adding any new exercises to your routine.
@@painfixprotocol Will Do!!!!
Yoni, thank you so much for these exercises! I have a question: I haven been dealing with knee pain (mostly on the right side) since many years ago, almost 8. I have pain, in different degrees, daily. I used to run, not a lot but still, for some years. I am 39, have no overweight and have met many doctors, specialists and fisio. But no one has been able to help me, not a bit! I am starting to think that the pain may not come from the knee only, but from the hips or feet. I don't know what to think, I don't run anymore but it hurts everyday. Do you have any tips or ideas on what I can do next? I don't want to give up! Thanks so much for your work. Bets regards from Sweden, Cecilia
Sorry to hear of your struggles, Ceci! Definitely don't give up! With one-sided knee pain (and no History of injury) I'm forced to speculate as that information is not in your message, I would certainly be looking at the structure & function of the feet, ankles & hips as well as pelvic alignment. There's also some valuable information to be gleaned by understanding what makes your pain better and what makes it worse.
@@painfixprotocol Yoni, thanks a lot for taking the time to answer. You guessed well, one side (right) and no history of injury (though I have run some years). My pain is there almost every hour of every day. It hurts less when I rest, but I love walking so I walk anyway, as it has been many years and I don't know where else to go to get help. I will try again to see a doctor or fisioterapist, but here in Sweden we generally get only some minutes and then, next! So we don't get to "know each other". Is there anything I can do myself? Apart from strenght training. I do believe it comes from feet/hips, as they have done 3 MRI and nothing serious appears to be in my knee. I will keep watching the videos and learning from you! Hope you are well! Greetings from Borås!
I completely understand,@@ceciBA1! The managed care system in the US is very much the same. The first thing I would do is check for obvious foot dysfunction - this video can help with that: czcams.com/video/YIj7FUNfm8w/video.html. Then I would look at the hips and pelvis - this video is a start: czcams.com/video/McgIIhqAzrE/video.html
These videos cannot replace a proper and thorough examination but hopefully they can help get you pointed in the direction of resolution.
Is this also called" Lordosis?"
Good question, Anna. Terminology is something that confuses a lot of people. An Anterior Pelvic Tilt (APT) is a description that focuses solely on the position of the pelvis. Very often, an APT is accompanied by an excessive curvature in the lower back which would be referred to as a "hyperlordosis".
What do you think of this stretching technique? Is it safe? I find it tricky to place the weight precisely on the ligaments
czcams.com/video/h_srhkcJxAY/video.html
Great question! Outside of a few very specific instances (like a contracture where the hip was fixated in a flexed position), I would classify that technique as a complete and total waste of time. There are several problems with it: the contact is non-specific, the pressure from the weight is insufficient to get to the target tissue (unless you were using a very heavy dumbbell) and most importantly, the hip is not even going into extension. It's going from flexion into neutral. That technique is a prime example of being different simply for the sake of being different.