The Anterior Pelvic Tilt Fix For Perfect Posture
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- čas přidán 13. 06. 2024
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Everything mentioned in this video:
Learn how to fix anterior pelvic tilt to establish a perfect posture with this comprehensive guide. We cover the impact that anterior pelvic tilt has on spinal health, hamstring tension, and overall body performance. We then show you how hip flexibility, core stability, and foot strength and shoe choice contribute to pelvic re-alignment. #anteriorpelvictilt #postureimprovement #physicaltherapy
Chapters
00:00 - Start
00:10 - Understanding Anterior Pelvic Tilt
02:16 - Step 1: Improve Hip Flexibility
05:22 - Step 2: Enhance Core Stability
08:18 - Step 3: Strengthen the Feet
11:24 - Step 4: Wear zero-drop shoes (Barefoot shoes)
Contact us:
christopher@exercisinghealth.net or
DM on Instagram/Facebook.
Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves. - Sport
most concise video on alignment issues of the lower body that ive ever seen.
This is the best video I've seen on ATB! I didn't develop ATB until after I got injured overseas and later ended up becoming a full-time student to finally get around to finishing my undergrad. I got really inactive and was sitting a lot. The irony is i also owned a desk that i could stand at lol. It's crazy how a year of bad habits and sitting can change the body!
Lol me reading this with a standing desk but always sitting... fml.
i lost my confidience and have social anxiety. I hate having it. im going to start doing this to fix my posture.
Be consistent and you’ll get there.
@@aserr5660 thank you
are they working?
May I suggest you attempt to stop worrying about what others think of you and try to focus on what you think of yourself. You are worth the effort my friend. I wish you the best.
Me too, it’s gotten worse because girls that sit behind me in ELA asked why I arch my back
for some reason i like this guy very much. his accent is so cute. he explains everything in depth. he adds researchs. he demonstrates the exercises with comprehensive visual effects, and even the bad forms. he says reps ands sets as well. also does everything himself.
Aw thanks man he's South African, so dont mind me feeling myself for being South African and feeding on this compliment ❤😂 this video is so helpful
The best video about pelvic tilt I have ever watched!
Great video, really liked the presentation, really eye opening and even without medical knowledge, makes a lot of sense and correction suggestions after each problem made a 10/10 video
Our Strong Feet & Glutes Courses: barefootstrength.com/
i have been counsiously strugling with anterior pelvic tilt for almost a decade. I have been working on it for a large part of the time but i always missed some pieces of the puzzle. When the problems with my heaniated disc where solved i started to get problems with my feat the last couple of years. So now i'm working on that. I know a thing or 2 by now about pelvic tilt but like i said, pieces of the puzzle...I found your video to be very intresting and help me to complete the rest of my puzzle. but i have some Questions about some of the aspects. One of my greatest helps i have had is my current physio therapist. (had multiple, some i have learned from others came short.) You mention exercising the hip flexors is not productive. But my physio told me short muscles are weak muscles. I notice this to have thruth in it, so now i am confused. Anyway i think your video is great and helps me with my puzzle
It was difficult to understand the foot exercise when I watched. My calves become tight and want to cramp when I tried the exercise. Any suggestions on how to do the foot strengthening without my calves cramping?
Try as long your brain relax.. It overreacts. Maybe use roller before excercise?
MR, i have apt. All videos on youtube i watched suggested to strengthening hamstrings and glutes. why you didn't mention about these 2 muscles?
I am not thinking about heels of my shoes instead i every day stretching 2 times and 3 times a weak in the gym strengtehning my hamstrings, glutes and abs. I am on the right way to fixing my APT?
@@Catliketheif86 You're not using your toes enough. Try and press your toes hard into the ground in order to raise your heels. This technique will use the foot intrinsics more.
Those alternative sitting postures are amazeballs. THANKS!
It is amazing that you are not only talking about the treatment but also the casue of the problem thank you very much.
I will try not to sit for long hours❤
Brilliant and educative video. Thank you so much for opening my eyes on the topic. I have a slight tilt to take care of
I don't know how I stumbled on the channel, but I guess I have to thank the algorithm. It gave me lots of answers to issues I have and learning how they were caused in the first place, I now know exactly what to do about them. My mind is blown and I instantly subscribed
Thank you for this very informative and hands-on explanation of the consequences of an anterior pelvic tilt - I love your purpose and down-top approach. keep up and enjoy the great work! I will make sure to share this content with as many athletes as possible.
I was waiting for this video!
Thanks
Great job!
I tweaked my lower back AGAIN the other day. I need this video so so much
And you just got a new subscriber. Awesome to see such a quality channel that's also homegrown.
I am really impressed by this complete summary video. This video could be used in university courses ! Thank you
Very informative video! Will add the exercises in my workout routine, thank you.
update ?
@@hellboy-pr6lc works, but you have to do it constantly. When you get up and before going to bed.
Thank you so much for this video! I have all the issues you named in the video and protruding scapula as well. A physical therapist that I went to in the past laughed at me and the exercises that she had me do were not helpful. I will do your suggested exercises consistently. I have Lems barefoot shoes and it feels great not having my toes squished into a triangle.
Same, hopefully we can be pretty much fixed by the end of this month. We got this homie!
any updates? how are you feeling
How are you now?
What a quality resource you have provided with this video! Many thanks!
Awesome this video contained exactly what I needed. Thanks!
The best explanation I've ever seen in the subject. Thanks !
Agree ! Nevertheless, a bit confused about stretches, in spite of science presented in it. Many videos state that those irritate.
You are a life saver! Thank you.
This is an amazing lesson! 👍🏻
This is a tremendous resource, not only for the info about pelvic tilt but also for studying SA eccent😊😊😊
These guys are the best best best best.. thank you💓❤️
Thank You I'm having a painful problem now . Going to do this 💪
update ?
You’re the vid I’m looking for , Thank you SO MUCH
You. Are. A. Hero.
Great video Chris!
Omg this sounds amazing! Ive been suffering from chronic back pain for years and has only gotten worse over time and ive defiantly got pelvic tilt. I sit a lot and I cant wait to try your suggestions!
Any luck?
a little but im still suffering @@abdulmalik6405
Amazing. Noticed a difference straight away. Will stick to this daily for a week or two.
Thank you for this!
You are so good at explaining you have a new fan
Amazing! Very systematical explanation
Thank you, these are easy to understand and contain no bullshit like I see in many other videos. Big plus for recommending barefoot shoes, I have a pair I use daily and a pair I use when I work out and I'm never going back to normal shoes!
Hey, thanks for the nice videos. I absolutely love your barefoot stuff and I'm always learning new things. What do you think about squatting instead of sitting as a normal day use?
love your content bro! cheers from Spain!
Im barefoot guy... Just found your channel... A no brainer subscription ❤
Very informative video, bravo!
Very well edited, very informative video. Thx
I wish the best for people who love to help other people. I subscribe
Great detail!
Very Helpful.
Perfect exercice. Well described. Really helped
Amazing information, thanks for sharing it free ❤
Recently discovered this channel.
F**cking proper content to be honest.
Not these “do this everyday” or “main mistakes to avoid” scams.
Just clear scientific based info that's well documented and explained.
DOCTORS DON'T WANT YOU TO KNOW THIS ONE SIMPLE TRICK!
without clickbait thumbnails as well
Except it’s not evidence based. He is clearly cherry picking studies confirming his own bias. Systematic reviews says the opposite; APT is not the cause of lower back pain.
This exercise helped me:
czcams.com/users/shortsLSyp-KojIf0?si=sbPNS6VPAt0z4I1v
I didnt know situps were bad for this thank you👍
OMG! What an eye opening channel! Thank you for sharing your expertise. Definitely informative and your delivery is awesome. Understandable, short enough to be thorough, yet watchable. I'm hooked on learning more from your channel.
Thanks for saving my back
Good posture also helps you look slimmer with a flatter tummy, it may feel strange at first but keep doing it and it will feel so comfortable and natural
I'm going to try this. I have so much trouble with my back, the last few days I haven't been able to stand up for more than a minute at a time. The picture of the weird back looks exactly like my posture, so I strongly believe this is the shoe that fits my problems.
update?
@@hellboy-pr6lc feeling a lot better. I haven’t made much progress, I don’t do the exercises every day, but I can feel the stretching is having an effect. I still have to rest a lot while walking, but at least I’m able to, and I can do the exercises more easily when I’m at the gym.
I don’t think these exercises would be bad for anyone, so I recommend everyone to do it just for core strength. It’s the most important muscle group, after all.
Got way more out of this than I expected to. Thank you! And a girl always likes a reason for a new pair of shoes ahah.
my case confirms all he says is gold
THANK YOUUUUUUU!!!!!
Very well explain thank you !
thanks for your advice!
Happy to help! Thanks for your support!
i did that foot workout never felt those muscles activate like that before👍
from what I've learned after two years of struggling with posture is that it all comes down to breathing the correct way with your diaphragm. PRI being the way to go!
Can you explain it please.
thank you for this! 🙏🏼
Amazing video. Thank you
Great Video! Informative and easy to follow exercises!
Thanks so much! Glad you liked it!
Thanks
Good stuff. Thanks !
thanks, good video
I have shin splints that are caused by anterior pelvic tilt, tight hip flexors and quads and the internal rotation of my feet and knees - something you touched on in the video. Making the link to shin splints would be a great addition to this video as it's very hard to find good resources if you have this specific (low flexibility + recovering from injury and sitting alot) cause of shin splints
Wow. Wow wow wow. It’s like a mirror you held up with this comment. I have the same exact issues. Have you had a chance to correct this?
@jonathanzuniga3681
Lots of stretching of the hips, strengthening the glutes and hips and also the ankles.
Strengthen the glutes, hamstrings, abs/lower abs and hips:
- hip abduction
- Glute bridge holds with and without band on knees
- Bulgarian split squad with band pulling knee in
- any ab excercise but with pelvis tucked in
hip mobility
czcams.com/video/jj2AAH6jbHk/video.html
czcams.com/video/LCoXWKJYYKE/video.html
czcams.com/video/EPrB_0OVcHo/video.html
czcams.com/video/tp8KPPffIJw/video.html
check out this for ankle strengthening, which is also a problem after not running for so long. Everything needs to be flexible and strong
czcams.com/video/dV8Ze1T7HkM/video.html
This helped me alot, but its alot of work to get there! good luck!
I also got shin splits recently
Thank you very much for the useful information
Thanks for the vid but after some thinking and then researching I've realized I have posterior pelvic tilt!
Important to note is that you can´t transition directly to barefoot shoes, especially if you walk on pavement most of the time. You need some degree of cushon for that, otherwise it will hurt your knees because of the likely high impact from non optimal barefoot gait.
Wonderful
this information is so contradictory to other videos i've seen. but ill consider it
Great, perfect....👍
Great, I have all the symptoms 😮
Thank you
I've used Converse shoes most of my life, they are flat. When I changed to some shoes which are more heel ergonomic I had less lower back pain. Just straight up using shoes which are NOT flat helped me.
This is the video I needed.. I have seen hundreds(not exaggerating literary hundreds) of videos on how to fix anterior pelvis tilt.. by far this is the only one which covers every problem I have..
Curved spine
Over pronated toes
Rotation of hips
APT ofc
Even rib flare
Same same, I’ve lost core tension as well, it’s playing havoc with my breathing.
hey how do tou treat it? I suffer from chronic pain and also have all the above..
How many times should I do the raises you show in the last exercise? A great channel btw 👍🏻👍🏻👍🏻👍🏻
Thank you so much
Great explanation, especially the one about the right kind of core strengthening exercises. I ditched cushioned shoes 6 years ago in favor of Vivobarefoot (despite working for an athletic footwear company at that time), and recently added core strengthening exercises like suitcase carry and plank hold on an exercise ball. Swimming has also been beneficial. My tilt is corrected to a large extent and my back is thanking me. My QL on one side had also shortened and was spasming often - that’s also getting corrected with the tilt correction and core strengthening.
Frequent deadlifts are helpful for strengthening my hip…3days a week- alternating high medium and low intensity
I have a question regarding the feet. I have flat feet, and use a custom orthotic to fix the over pronation. Will doing the feet raises shown here, with my bare feet help me or should I do these in shoes? Is there a brand of bare feet shoes that will accommodate custom orthotics?
Also, what are your thoughts on a Gravity Defyer shoes? Are these too raised in the heel?
Thank you for the video. I suspect this has been a problem for me since I was young. It sounds like you're not a fan of the Hokas, which literally changed my life. They had a dramatic impact on disappearing my plantar fasciitis and so I'm reticent to try any other type of shoe. How would you respond to this?
Thanks!
Thank you for your support!
عاشت ايدك
love this video!! saved
Glad you liked it!!
absolutly incrededible video! massive thanks for this!!!
much love bud!
This was great... my APT has gotten so bad that my knees face inwards.. ( I could be wrong but from my own googling, I think it is Tibial Torsion? Although I have spoken to people who have said because of the pelvis rotating, it turns the joint for your femur which makes your knees turn in ) they don't collapse inwards but they do face inwards which means if I squat, I need to face my feet outwards so my knees bend straight.. I also have flat feet so I know that doesn't help. Basically everything you have explained about what comes with APT.. I HAVE AHA !!!
Are all these exercises okay to do in the same workout session & is running a bad idea whilst training to fix APT? I only ask because of the hip flexors & what you said about no situps because of them already being activated. I was also looking into arch building exercises since I am so flat footed. I do already have VivoBareFoot shoes which I love.. I just need to make sure I'm doing all this correctly,
Any help would be great but this video made me feel so much more confident that I can fix this.. I've battled for sometime with this so I'm hoping I can fix it before I get worse & the pain gets worse, as a Type 1 Diabetic... I need to look after my body.
Hopefully that all makes sense.
Thank you
I wish more people, my PT and docs included, were willing to tell me how much my f'ing gut was contributing to my tilt. Because although strengthening my glutes and core and all that jazz definitely helped, getting that tire off the front has been the biggest factor and everyone was scared to tell me.
hey man what do you mean by that? I suffer from chronic baxk pain and I try to strengthen this muscles but I always feel something in my belly/guy that ia "stuck" and help creates that tilt..
"A good master keeps his horse under a roof"
This is encouraging that getting rid of my gut will naturally help this out a bit. More motivation.
I have a pelvic tílt and it sucks, thanks for your exerçises
First!
And I needed this. I've had APT for like 10 years
Hello, I'm hoping you can help me with a small issue I'm having with this video. I can't seem to save this vidoe to watch it later, but I can on your other videos. I'd love to watch this at a later date
After gaining some belly muscles the most beneficial for me was implementing walking technique - you should leave rear leg further behind
I’ve had this since a very very young age and have always been active and am even very active now, don’t understand how this developed
Top video for the most part, but I have had a different experience with flat shoes. I wore flat shoes all my life, but had to make a sudden change to overpronation friendly new balance after having a laminectomy. The shoes with heel support have helped provide a lot of comfort. When you wear flats and walk or stand for a considerable amount of time, the shoes transfer all the pressure to your feet which then puts pressure on your hamstring, feet, and hip muscles.
Strengthening the booty fixed it for me. Even found myself getting lower back pain when standing for long periods as described. If your lower back hurts from standing too long, and manually flexing the booty eases the lower back pain, then do booty exercises until the glutes engage properly on their own
bro how to strength the booty. like doing squats creating a tension and pain in my thighs but i am not feeling anything in my booty. thus loosing motivation in doing squats please help me
hip thrusts@@factech6757
@@factech6757weighted hip thrusts
@@factech6757do barbell hip thrusts.
@@factech6757hip thrusts
Wow, very good. Thanks
Glad you liked it! 😁
Nice video
I’m Hoping this helps me !!! I love to deadlift .. but after a week or so I can barely walk as my lower back muscles are constantly contracting even for just walking or standing it is a nightmare .. my pelvis is mis aligned I’m sure of it .,, however although I love to deadlift I never ever stretch at all so I think my hip flexors and hamstrings are causing my APT thanks for this video o had no idea my problem could be explained in such a simple manor .,
I have a saever flat foot case. All the recommendation is also good for me? Even the flat foot? I will be glad if you will make a video for people like me
Another similar but amazing exercise to bulletproof your feet (and knees) is to hold on to something and lift your ankles off the floor, then bend your knees forward as much as possible and focus on standing on all 10 front toes while holding this position. Hold as long as you can, rest, repeat 2 more times. As you improve you won't need to hold on to anything and you will gain strength with flexibility in two of the most important joints in your body
Wouw I ended up here randomly and it is such an decent content! Nice one ;)
Good video