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How to Fix Anterior Pelvic Tilt | Dr. Jon Saunders
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- čas přidán 15. 08. 2024
- In this video, Dr. Jon Saunders will show you how to correct or how to fix anterior pelvic tilt (APT) in the comfort of your home. Anterior pelvic tilt is a complex postural pattern that cannot be fixed by simply stretching tight muscles (psoas and lumbar erectors) or strengthening weak muscles (glutes and abs).
To fully correct or fix anterior pelvic tilt, the pelvis, sacrum, lumbar and thoracic spines, AND surrounding ligaments and muscles need to be addressed. This video will show you a home routine that involves 6 movements/exercises to help you fix your anterior pelvic tilt.
Anterior pelvic tilt has many causes - everything from poor sitting and movement patterns, to structural deformities (only seen on x-ray), to genetic predisposition. Regardless of the cause, most people can fix anterior pelvic tilt to some degree.
As well, some people with anterior pelvic tilt will have no symptoms or pain associated it. They simply want to fix it due to how it looks. While others will have low back pain, sacral pain, SI joint pain, hip pain, or thoracic spine pain.
To be successful in correcting anterior pelvic tilt, please follow along with me in this video. It takes some time and effort to change this postural pattern so be consistent with this anterior pelvic tilt routine. Please let me know which movement you found the most helpful in the comments section.
#anteriorpelvictilt #apt
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CHAPTERS
0:00 Intro.
0:58 Definition of Anterior Pelvic Tilt (APT)
2:37 How to Diagnose Anterior Pelvic Tilt?
3:28 What causes Anterior Pelvic Tilt?
4:28 Disclaimer
4:32 WARM-UP (Important!!)
6:08 Exercise #1 - Supine PPT
7:50 Exercise #2 - PPT Dead-Bug
9:14 Exercise #3 - PPT Glute Bridge
10:38 Exercise #4 - Standing Posterior Thoracic Shifts with PPT
12:33 Exercise #5 - Lunges
13:41 Outro.
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
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Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
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Hi! Just watched your videos! I think I have an anterior pelvic tilt from sitting almost everyday and for very long hours. Been starting to have a tight lower back that radiates down to my glutes and a bit into my upper legs. I can tell from how I stand that I have a curve in my lower back. Is losing weight gonna help this problem? I'll also use these excercises to help manage my tight low back. And does walking help reduce it aswell? Thanks for your advice in advance!
@@creatokigp6149 Yes losing weight will definitely help...as will walking...but make sure you are walking like you have somewhere to be...meaning a brisk pace...all the best!
Sir I am 16 YEARS OLD AND MY ANTERIOR PELVIC tilt is very big how to fix in 10days 🙏🙏
Hello! My father had a pretty bad accident when I was growing up. It lead him to get a double hip replacement at 40, and ever since he has this posture horribly. His pain management doctor is telling him he has bone spurs that won't allow him to have correct posture. Would this still help? Thank yoy
I am curious will anterior pelvic tilt intensify computer nerd neck tilt? I am trying to fix my neck poster with your other video and I also have anterior pelvic tilt.
I’ve been working on my APT for months. I did the glute bridge stretch(well i did them all) and really stretched out my lower back. Not even lying I was able to fully bend after doing sets of it one time. I’ve done them before but I really stretched the lower back. I can’t even believe it but I can fully bend over and use my lower back without issue. No more pain. It’s the wildest thing.
I'm glad to hear that!
Hello, I came across your videos recently and love your explanations. Your exerice suggestions and examples are great! Would you consider doing a video on knock knees / fixing ankle pronation and improving hip external rotation?
Thanks...will add it to my list!
Two questions.
1 - What's the best way to visually track progress? Tack pictures from the side angle with a belt on?
2 - How long would you expect it to take to get improvement of this condition using the methods in your video?
Also, since I don't wear high heals, is there another underlying cause I could be looking for that could counteract the efforts I would be making to fix this?
Thanks!
1) Yes 2) This one takes a bit longer than most to notice some change...6 weeks minimum. Finally...just try and beware of you APT when doing daily activities and try and put yourself in PPT slightly when you think of it...all the best!
Great video .With good effort how long does it takes to see the result and changes??
Probably 6 weeks to a noticable change...this is a difficult postural pattern to correct...best wishes!
Thank you doc!!
My pleasure!
I did these exercises a week ago, but I experienced lower back pain afterward. I was afraid to continue doing it, because of the back pain and not wanting to make it worse. It has been a week and I still have lower back pain that I was not experiencing beforehand. Are there instances where these exercises can cause pain and be harmful? I tried the exercises because of my posture, not to relieve pain. My back was feeling good before.
These are only helpful for those with Anterior Pelvic Tilt...you need an xray and measurement to know for sure if this is your postural problem. Take care.
Thank you for your video! I have posterior tilt. Can you share a video to correct it?
Will add it to my list...thanks for suggestion.
When doing the glute bridge. Do I need hold the tilt for the whole set? Or when i come down from the bridge should I hold a few seconds. Then release and start again?
You can do both and see which helps most...best wishes.
Hello Dr Jon. Thank you for your videos. I am trying to get rid of my APT with your video. The last exercise is too hard for me, especially for my knees. Is there any easier one to do the same? I appreciate your answer.
If you are able to all the others, don't worry too much about not being able to do the lunges. All the best.
hello Dr.jon how many days we fix our anterior plavish tilt..
It depends on the severity...I'm currently editing a new video on anterior pelvic tilt that will go live next Sunday...stay tuned and make sure you are subscribed to my channel. :)
لطفآ ترجمه الى العربيه للاستفاده بشكل كامل …شكرآ
أعتقد أنك بحاجة إلى تحديد اللغة العربية تحت زر CC (شرح مغلق) ... شكرًا للمشاهدة!
Hi. I think I have anterior pelvic tilt. When I stand too long my back hyper extends and I get pain in the lower back. Will this exercise help with this?
Yes it certainly should. Best wishes.
I have APT, then how much time does it take to get right with exercise.please reply sir
Hard to say without examining you, but expect at least 3 months.
Belly out hips out n lower back very curve like proper APT .please reply how much tym
Hi Dr Jon,
Have you any video for rotor cuff injuries/bursitis and probably arthritis Both my shoulders I Injuried one about 9 years ago,just started giving me pain again,injured other shoulder 18 months ago,it has just recently started paining again.Could stress be making it worse,with what is going on in our world.I am a 78 year old Australian.Any help would be appreciated
I don't have any videos on shoulder problems yet, but will add them to my list...all the best!
@@drjonsaunders please do, I have shoulder bursitis on my right as well
When I was a child (like 8 or 9 years old) I was diagnosed with hyperlordosis but never cared about treatment because, a child doesn't care much about it. The only thing I had to make sure was to make a different tipe of abs exercises on p.e. classes.
Is the tilt caused by the hyperlordosis or the other way around? Also, do you recommend doing those laying exercises on the bed, the floor or a yoga mat?
Good question...one needs to look at the entire posture to know what is causing what...the sacral base angle is important...yes lying on a yoga mat is best.
Hi Doctor! Are these exercises suitable for those who have muscular separation in the abdomen?
Most times yes, but please ask your doctor.
With the posterior shifts against the wall with the foam roller - do you exhale as you do it? Or can you do it purely from exhaling as that seems to engage the abs too? Thanks - great video
Both! See which way feels best.
Sir i'm 18yr and i got tailbone pain by sitting on hard wooden chair and now it has been 7months but i still do have the pain . Please suggest something or share video link if you have any!
Will it to my list...all the best!
Hi Doc! Just came across your videos--great explanations for someone looking into this!! I'm hoping to make the exercises (and your buffalo hump video) a part of my exercise routine. I'm wondering, are the exercises above also working the abs? Because I've always had low back pain and could never do ab work, my abs are so very weak (I'm thinking it's part of the reason for my APT), I'm hoping this will help a little. Thank you!
Best of luck!
Look up upper back stretches as well. Also proper tongue posture
What is the best way to sit on a low sofa where the knees are higher than the hips and when feet are flat on the floor?
This is an old video, but it should answer your question: czcams.com/video/ai0Uw14JbhU/video.html
Amazing video, this is exactly what I needed. Can't thank you enough.
Not sure how often I should do this: would every other day be enough?
Glad it was helpful! Needs to be done daily.
How much height can you lose because of the pelvic tilt? I'm sure my apt is very bad and I can fit 2 hands when I lay on the floor.
Definitely can affect your height some...hopefully this video will help you!
Approx how many days will it takes to straight back
4-6 weeks to noticable change...all the best!
Sir I AM 16 YEARS OLD AND MY ANTERIOR PELVIC TILT IS VERY BIG AND HOW TO FIX IN 10 DAYS 🙏🙏
Unfortunately it is not possible to fix it in 10 days...it can take up to 6 weeks to start to notice improvements...all the best!
should I squeeze belly muscles or more “suck them in”?
Squeeze....like it someone was going to punch you in the gut. All the best!