3 Best Stretches to Help Fix Anterior Pelvic Tilt

[@skbskb7596]

simple , sweet and smart presentation

[@ExercisesForInjuries]

+Sriram Bhagavatula, thank you very much. We appreciate it.

[@Crislips]

Could you provide further explanations for each position? I honestly can't tell if I'm doing any of them correctly.

[@ExercisesForInjuries]

Crislips - exercisesforinjuries.com/3-best-stretches-to-help-fix-anterior-pelvic-tilt/

[@rook37]

ExercisesForInjuries isnt this just the video transcribed

[@alexandra1615]

Yes like how to position the back. Can’t squats like that worsen the situation if our spine is not positioned correctly? Don’t want to hurt myself.

[@atlas-vista]

thanks you very much

[@ExercisesForInjuries]

Hi +LEO Messi, this is Joan from EFI. Thank you for watching the video. I am happy that you find the exercises beneficial to you. All the best!

[@andyb6851]

thank you

[@ExercisesForInjuries]

You are welcome, @andyb6851. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

[@jhutchp14]

great video. thanks!

[@ExercisesForInjuries]

Hi jhutchp14, this is Joan from exercisesforinjuries.com/. Thank you for watching the video. We are glad that the exercises helped you. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.

[@MemeMartialArts]

thanks mate, quick to the point.

[@ExercisesForInjuries]

Thanks for the message, +Peddarn! You're welcome! ~Leslie from EFI

[@kickboxer8491]

i have bad posture plus pelvic tilt should i do this or first fix my posture?

[@sadrahn]

Do this, most likely this is contributing to your bad posture!

[@jacksullivan1490]

this was very helpful. thank you

[@ExercisesForInjuries]

Hi Jack Sullivan, Thank you for watching Rick's videos. We are happy that you find valuable information from this video. We are glad that the exercises helped you. You can check out this resource link with free video exercises and articles relating to hip pain. You might find valuable information from here that can help you: exercisesforinjuries.com/hip-pain/ . Take care!

[@Speaks2Much]

thanks

[@ExercisesForInjuries]

You are welcome +Speaks2Much, thank you for watching the video. This is Joan from EFI. For more pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.

[@0v0nevermore]

Thank you for the video! I'm going to try these exercises. I've had an APT for as long as I can remember and want to correct it before I develop problems later in life!

[@ExercisesForInjuries]

Hi +0v0nevermore, this Joan from EFI. For anterior pelvic tilt, you can do some effective stretches like Standing Quad stretch, take a look at this blog exercisesforinjuries.com/?s=anterior+pelvic+tilt&x=7&y=16 I hope this helps! Take care and have a great day!

[@MrRake-jk5dq]

Did it work?

[@acr-d8j]

ye fr did it work?

[@ChineseWinnie]

did it work?

[@Slamymach]

Is it fine to work to fix the APT while regularly working out or will it interfere since it's said that working out will just cement the actual shape?

[@ExercisesForInjuries]

Hello Pedro Gouveia, this is Laramie from EFI. My suggestion is try to focus on fixing the APT first before returning to your normal workout routine. I hope this helps! Take care and have a great day!

[@haxorizm1663]

Should I continue the stretches even after I think my atp is fixed ? And if so for how long ? Thanks in advance !

[@Karguy4545]

How long did it take for you to fix it?

[@ronicadumbu9482]

@oh... what do you mean

[@DeeRemedy]

I heard it takes about a month doing 8 minutes a day

[@chinchilla_462]

@@DeeRemedy you mean you read on Reddit

[@DeeRemedy]

@@chinchilla_462 honestly I don’t remember this comment or the context here so I don’t know

[@snv7]

do you have excercise to relive scitica pain

[@ExercisesForInjuries]

Hi snv7, this is Joan from exercisesforinjuries.com/. For your sciatica, Rick has this program called Fix My Back Pain which might help you with the problem. You can check it here: fixmybackpain.com/. I suggest you check out this resource link with free videos and articles about Back Pain - exercisesforinjuries.com/back-pain/. I hope this helps.

[@Stew37i]

What ab workouts can I do if I have APT?

[@ExercisesForInjuries]

Hi +Stewart Mackay! Leslie here from EFI. Lower abdominal exercises like leg raises, v sit-ups, decline sit-ups, etc., if done incorrectly, can worsen the already tight hip flexors, thus, increasing the APT. Proper positioning of the spine where the back is flat on the floor or the pelvis is posteriorly titled will help improve the APT. Aside from the exercises, what you need to avoid are daily activities that cause you to assume an incorrect posture like prolonged sitting for several hours, prolonged standing. You need to be conscious of your posture at all times, assuming instead a neutral pelvis, which is the midway between anterior and posterior pelvic tilt. Also, incorporate rest periods by stretching your shortened muscles and by simply walking around just to take the tension off your back. Strengthening your core muscles is a must in order to avoid APT, and running is one activity that can help strengthen the core muscles as well.

[@lifeisbeautiful806]

how long should I continue doing it before I start seeing the results. I want to fix my anterior pelvic tilt coz of the backache and also to correct my posture. My stomach looks protruded although I am quiet slim :( and I hate it. Please reply.

[@Roadtok-st9nr]

same :(

[@lalit3124]

beside the 90-90 mentioned in this video try Plank/Glute bridge/Wall sits (i use a fitness ball for wall sits) . i am doing these from a fortnight, my back pain has reduced considerably. track progress in a excel file , also videotape yourself and check the form of relevant exercise

[@murielcachola3547]

+Manika Hi there! I am sorry to hear about your pain, but do not worry as many recover from this after they have been educated on how to properly take care of their bodies, though at different timelines. Your progress also would depend on several factors such as the: 1. Flexibility or tightness of the muscles causing your anterior pelvic tilt 2. Strength of your back extensors, core and gluteal muscles 3. Occupation - especially if you are seated or standing up for a prolonged period of time 4. Lifestyle - whether you are active or sedentary The exercises shown by Rick are helpful in stretching the tight muscles that affect the correct alignment of your posture. In order to correct your posture, stretching diligently, strengthening your core muscles (pelvic tilts, drawing-in mauever, etc. ), becoming aware of your posture and avoiding or incorporating appropriate rest periods during aggravating activities will help correct your posture, thus, lead to a pain-free back. I hope I was able to answer you questions. Take care! :)

[@heli810]

how long did it take to see a difference?

[@treyj9743]

Hi, is the 90/90 stretch better than the classic lunge stretch? If so, could you be so kind to explain to me why? Thank you in advance !

[@ExercisesForInjuries]

Hi treyj9743! This is Kristine from the Healthcare Specialist Team. Thank you for reaching out with your question. Both the 90/90 stretch and the classic lunge stretch are valuable in their own right, and which one is "better" depends on your specific needs and goals. 90/90 Stretch: - The 90/90 stretch is highly effective for improving hip mobility and flexibility, especially targeting the deep hip rotators and glutes. It places your hips in a position that emphasizes external rotation on one side and internal rotation on the other. This stretch is particularly beneficial if you have tight hips, lower back discomfort, or if you’re looking to improve your performance in activities that require hip rotation, like running or certain sports. Classic Lunge Stretch: - The classic lunge stretch, on the other hand, is great for stretching the hip flexors, quadriceps, and improving overall lower body mobility. It’s a more dynamic stretch that can also help with balance and stability, as well as strengthen the glutes and thighs. This stretch is ideal if you have tight hip flexors, or if you're working on improving your overall lower body strength and flexibility. Which is Better? - If your goal is to increase hip mobility and address tightness in the hip rotators, the 90/90 stretch might be more beneficial for you. However, if you're looking to stretch and strengthen your hip flexors and improve balance, the classic lunge stretch could be the better option. Ultimately, incorporating both stretches into your routine can provide comprehensive benefits, addressing different muscle groups and improving overall lower body mobility and flexibility. On the other hand, if you are looking for a program that can help with unlocking your tight hips you may checkout our program U nlock Your Hip Flexors goto.healingthroughmovement.com/uyhf_efisp_fbhst_q324 If you have any specific concerns or goals, I'd be happy to help you tailor a stretching routine to meet your needs!

[@rebeldown771]

The last stretch is really difficult for me, I can't keep my heels on the ground and toes pointed forward. Any tips?

[@dhruvrami7655]

I have APT but I’m only sore on one side should I stretch both sides or just the weaker side?

[@ExercisesForInjuries]

Good Day Dee R! To give you a more detailed recommendation, we will forward your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much for your patience and have a great day! - Mylin

[@ExercisesForInjuries]

Hi Dee! This is Jennifer of Exercises For Injuries. Though only one side has a weaker muscle, we always encourage bilateral stretches in all forms of our exercises. This is to avoid any muscles strain be it on the weak side or good side.

[@zZzZzZzZz110]

how fast can it be fixed? How long will it take?

[@ExercisesForInjuries]

zgintasz - It depends on the individual.

[@08Blame]

zgintasz 45 days if you are diligent, 1 year if you slack off

[@sami-iami]

+ExercisesForInjuries Are we supposed to do these everyday or every other day or what?

[@Meanderthal17]

+Skinjacker the video says 3 times a day

[@ExercisesForInjuries]

Hi +Gintas Z. This is Joan from EFI. My apologies for the delay. Getting rid of anterior pelvic tilt can take several weeks to several months, and it depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. Here are other videos by Rick about core strengthening and you can choose depending on your fitness level: kzbin.infosearch?query=core

[@leesaunders7232]

Im 44 and I'm pretty sure I have this. I have all the symptoms mentioned. I've been sedantrybfor many years but am now getting back into fitness. Do you think it's possible for me to remedy my Apt?

[@ExercisesForInjuries]

Hi Lee! This is Jennifer. Anterior pelvic tilt is one of the most unrecognized factors contributing to back and neck pain. This problem occurs when the front of your pelvis rotates forward. Ultimately, this causes the back of your pelvis to rise. While back and neck pain may result, this kind of pelvic tilt may also be responsible for poor posture and may ultimately affect the shape of your spine. But fixing anterior pelvic tilt is possible with certain exercises and stretches, even if you're at 40's. These techniques, designed to return your pelvis to a neutral position, can be the difference between living with or without pain. Fortunately, you can safely return your pelvis to a neutral position with several exercises that stretch and strengthen your muscles. Apart from the exercises shown in the video, these exercises may also help: 1. Planks: This exercise can be difficult at first, but it helps to strengthen the muscles in your stomach and back. 2. Pelvic tilt: Pelvic tilt exercises help put your pelvis back into proper alignment by firming up abdominal muscles and stretching lower back muscles. 3. Kneeling rear leg raises: These exercises help you stretch muscles in your hips, back, and buttocks. Kneeling rear leg raises also help strengthen abdominal muscles. Hope this suits you well.

[@jman454]

Just start hitting those stretches every day! You got this

[@purpleseven5470]

Thank you! I think I caused the most discomfort when I sleep. I’m in so much pain when I wake up how do I sleep? What’s the best way to sleep, please!!!!

[@ExercisesForInjuries]

Hi, purpleseven5470! This is Kristine from the Healthcare Specialist Team. Waking up with knee pain can be particularly frustrating. Adjusting your sleeping position and making some changes to your bedtime routine can help alleviate discomfort. Here are some tips to improve your sleep quality and reduce knee pain: Sleeping Positions: 1.Back Sleeping: -Pillow Under Knee: Place a pillow or a rolled-up towel under your knee to keep it slightly bent. This can help relieve pressure and maintain proper alignment. 2. Side Sleeping: -Pillow Between Knees: If you sleep on your side, place a firm pillow between your knees. This helps keep your hips, pelvis, and spine aligned, reducing strain on your knee. 3. Avoid Stomach Sleeping: - This position can twist your knee and increase discomfort. If you tend to sleep on your stomach, try to transition to back or side sleeping. Additional Tips: 1. Mattress and Pillows: - Supportive Mattress: Ensure you have a supportive mattress that doesn’t sag. A medium-firm mattress is often recommended for proper support. - Quality Pillows: Use pillows that provide good support and keep your body in a neutral position. 2. Bedtime Routine: - Stretching: Perform gentle stretching exercises before bed to relax your muscles and reduce tension around your knee. - Warm Compress: Apply a warm compress to your knee for 15-20 minutes before bed to soothe the pain and promote relaxation. 3. Sleep Environment: - Comfortable Temperature: Keep your bedroom at a comfortable temperature to avoid restlessness. - Dark and Quiet: Ensure your sleep environment is dark and quiet to promote restful sleep. 4. Pain Relief: - Medication: If recommended by your doctor, take an over-the-counter pain reliever before bed to manage pain throughout the night. - Topical Creams: Use topical pain relief creams or gels to target knee pain directly. Monitoring and Adjustment: - Track Sleep Patterns: Keep a sleep diary to track your sleep positions, pain levels, and any changes you make. This can help identify what works best for you. - Adjust as Needed: Be open to adjusting your sleeping position and routines as you find what provides the most relief. If these adjustments do not improve your condition, it is important to consult your healthcare provider. They can offer personalized advice and explore other underlying issues contributing to your discomfort.

[@purpleseven5470]

@@ExercisesForInjuries wow!! I’m gonna start incorporating these tips. Thank you so much !

[@ExercisesForInjuries]

@@purpleseven5470 You are welcome, @purpleseven5470! We are glad to hear that you found the tips helpful! If you have any more questions or need further assistance, feel free to reach out. Best of luck with your recovery!

[@ConsciousLibre]

Hey. Suffering lower back pain and intense Abdominal cramps for years. Hoping this will help. With the second exercise, can these be done standing up rather as laying down is to uncomfortable for me?Thanks.

[@murielcachola3547]

+Perfect Storm Universe Hi there! This is Muriel from EFI. I am so sorry to hear about your pain. About your question, yes, you may also do the 2nd exercise, the quads stretch, standing up. If you want to look for other videos by Rick, you can go visit or subscribe to his channel at ExercisesForInjuries. I hope that helps! Thank you and take care! :)

[@tm8785]

Does anterior pelvic cause upper back pain & weakness?

[@laramiemangubat5887]

Hello Tiffany, I'm Laramie from EFI. Overemphasized kyposis can put you at risk for neck pain, shoulder pain and headaches, so most probably yes it can affect upper back muscles.

[@ae746890]

Kool garage gym

[@Skullknightjay]

What is the name of the last stretch?

[@ExercisesForInjuries]

Hi Jay! This is Kristine. The last stretch is called Deep Squat. If you need help in improving your Deep Squat you can checkout this article to learn ore on how you can work on it. Here's the link: 3 Tips to Improve Squat Depth exercisesforinjuries.com/3-tips-to-improve-squat-depth/ Hope this helps. Please let us know should you need further assistance. We'll be glad to assist. Wishing you well. Thank you.

[@robk9330]

Can this also help get rid of my snapping hip syndrome, which I believe is a result of my anterior pelvic tilt?

[@ExercisesForInjuries]

Hi Kev! This is Jennifer from the physiotherapy team. Thank you for reaching out to us. Snapping hip is an audible clicking or snapping sensation caused by hip movement that can be painful. There are a variety of reasons patients present with a clicking or snapping sensation in the hip. A click in the hip can be the result of the following: a labral tear, iliotibial band syndrome, psoas bursitis, psoas tendon snap, and arthritis of the hip. It is essential for physicians to understand each cause to provide an effective course of treatment. Snapping hip syndrome is usually the result of repetitive overuse. It may also develop following injury leading to subsequent bursitis, tendinitis, or biomechanical changes Alteration of general biomechanical may lead to anterior pelvic tilt which in effect may cause patellofemoral knee pain. This means that your snapping hip may actually cause anterior pelvic tilt because of biomechanical changes in your hip and pelvis creating muscle imbalance. If the clicking is not painful, then it's okay, but If you have a serious problem in your hip joint then yes the reparative ‘clicking’ could be bad and causing further damage. If it is caused by ‘tight’ muscles snapping over boney bits while it’s not that bad or necessary painful, it can lead to inflammation, bursitis and other problems at the hip in some people. Having said that, the way to address a snapping hip is to focus on the biomechanical causes like psoas tendon snap or muscle imbalance. You may check this link for a quick fix of your snapping hip exercisesforinjuries.com/quick-fix-for-the-snapping-or-popping-in-your-hip/ Meanwhile, I would also like to share with you an article to help identify the causes and remedies for your condition. exercisesforinjuries.com/causes-and-remedies-for-snapping-hip-syndrome/ Hope this finds you well.

[@0verdead]

so do i do this 3 stretches only? for how many days? and how many times a day? and is theres anyway i can make the tilting go back to normal fast?

[@ExercisesForInjuries]

Hi +blaydemastah. This is Joan from EFI. My apologies for the delay in getting back to you. It depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Getting rid of anterior pelvic tilt can take several weeks to several months. Your progress also would depend on several factors such as the: 1. Flexibility or tightness of the muscles causing your anterior pelvic tilt 2. Strength of your back extensors, core and gluteal muscles 3. Occupation - especially if you are seated or standing up for a prolonged period of time 4. Lifestyle - whether you are active or sedentary Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. Just follow the sets, reps and hold time that Rick mentioned on this exercise, you can progress the number of sets when you feel comfortable with it. Don’t exaggerate the stretch more than necessary to allow for a minimum effective change. Each day it will improve. If you’re noticing change, enjoy it and be consistent.

[@flamepool5309]

How do you move your hils forward? I try and just end up moving my whole lower body forward

[@laramiemangubat5887]

Hello Flame Pool, I'm Laramie from EFI. Can you please clarify your question, did you mean "hips forward" instead of "hils forward"? Thanks and I look forward to your reply.

[@adityabirsingh2601]

@@laramiemangubat5887 yeah it was hips me too

[@angelawakeling406]

I have this problem but also have shoulder sloping down on same side, also on the opposite side is more worked outAnd on the side with the problem more fat. I feel terribly out of balance .Thanks

[@ExercisesForInjuries]

Hello Angela Wakeling, this is Laramie from EFI. Regarding your shoulder, if this shows unbalanced or disproportioned, still you need to work on it the same as how you work the other side. Same weight and intensity on both sides. That's the best that you can do in order to proportion and balance the movement of your shoulders.

[@sudhakaranr9127]

Thanks for this video with simple stretches to fix APT. I was really worrying I'd have to spend a lot of time everyday to fix it. I have a question - You've provided stretches only. Don't I need to do any strengthening exercise? Hoping for your quick reply.

[@ExercisesForInjuries]

Hi Sudha! This is Jennifer of EFI. Thank you for raising this concern. Yes, we have pelvic floor strengthening exercises. Please check this link: exercisesforinjuries.com/3-core-exercises-to-activate-your-pelvic-floor/ Hope you find this helpful.

[@sanjaisiva9915]

Sudhakaran Anna naanum tamil dha enakum APT iruku

[@i_am_nishu]

How long it takes to correct.

[@ExercisesForInjuries]

Hi Truth Hurts! This is Kristine of EFI. Anterior Pelvic Tilt is a fixable problem, but some patients may have to work much harder than others depends on a lot of factors. There is no way to specifically predict how long it will take for someone to recover. No exercise fits all. You have to try various things and see what works. The muscle tissues that help a person stretch and move. Well, for some people, they get good results in a few days, some people have reported improvements after a couple of weeks. The results really depend on each person. Please note that people respond to exercises differently as not all conditions are exactly the same. The severity of the condition also determines the speed of response to exercise. In addition, external factors may also affect the outcome of your exercises. For example, if there is the presence of another injury or condition that prevents you from getting better after doing exercises. You may need to have your condition assessed again for possible underlying conditions. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.

[@EgeCagan95]

what creates imbalances between muscles , strength or hypertrophy ? my quads and glutes are huge and i believe my core is strong too but my hamstrings are kinda weak , so if i train my hamstring harder than my quads will it solve the tilt problem ?

[@Meanderthal17]

+Ege Çağan both cause imbalances, hypertrophy is the loss of strength. What you need is equal strength amongst muscles

[@azzaman171]

+Ege Çağan Weak and and tight muscles cause imbalances. Often Anterior pelvic tilt is caused by tight quads and weak hamstrings (though there may be other muscles involved ie tight iliotibial bands and hip flexors too), and the tight quads pull the hips forward and the weak hamstrings are unable to hold the hips straight, hence anterior pelvic tilt. This is why the the Dr is suggesting a quad stretch, hip flexor (psoas) stretch and inner thigh stretch. So yes strengthening your hamstrings along with stretching these aforementioned muscles should solve your tilt problem.

[@EgeCagan95]

thanks a lot. i've been stretching my quads and doing some heavy deadlifts-squats. tilt hasn't gone yet but it's much better now.

[@shajanmiah1833]

Hi would you recommend these exercises for someone who had two ceserian (child birth)?

[@ExercisesForInjuries]

Shaz Miah - It should be fine but check with your doctor. This may help - exercisesforinjuries.com/exercising-after-c-section/

[@shajanmiah1833]

Thanks a lot. Her scar is now 3 and half years old so do you think it should be okay to do these exercises?

[@laramiemangubat5887]

Hello Shaz, I'm Laramie from EFI. What kind of scar?

[@tp5com]

I've had hip problems off and on for couple of years now, and it's currently stopping me from squatting again. Every physiotherapist I go to keeps telling me it's a tight hip flexor, but I've stretched it to no end. Stretching it is absolutely painful, and not in a good way. I've tried not stretching it at all, and it actually starts to feel better - but as soon as I try to give it a good strectch, it hurts and is painful for another 2 days or so.

[@ExercisesForInjuries]

tp5com I would suggest to visit ExercisesForInjuries.com . I have all kinds of articles, videos and interviews that will help you out. For example, look at this post exercisesforinjuries.com/hip-pain/ . Let me know if you need anything else.

[@grantpage2138]

Andrew Roncadin Do you have a strong core?

[@tp5com]

Grant Page dunno? Last tested DL was in a meet a few weeks ago... 551 @ 182lbs. Squat kinda sucks tho... ~450. I could probably use more core work, but don't really know how to fit that in

[@grantpage2138]

Andrew Roncadin Ah you're probably OK then, I just read somewhere a weak core can cause hip tightness

[@techking...8473]

How many days to fitt

[@ExercisesForInjuries]

Hi Ram! This is Kristine. There is no standard rule when it comes to the time and frequency of the programs. Though we highly encourage doing them on a regular basis, it will always depend on your full capacity to do the exercises. If doing them daily will be challenging, you can do them on alternate days. The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain. We usually recommend doing the exercises on a regular basis. When we say on a regular basis, it doesn't have to be every day. Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles. An everyday routine is ideal in order to achieve maximum results but there should be a period of rest in between. Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount. Equally, don’t be inflexible about exercise: if you do miss exercising at your preferred time, and the opportunity presents itself at another time during the day, take the opportunity and enjoy the novelty. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.

[@stefus97]

So, you have more videos on stretches for APT, just wanted to ask which do you think are the most effective?

[@ExercisesForInjuries]

Hello Django! I'm Laramie from Exercise for Injuries. I were to ask about its effectivity, all the exercises that Rick had discussed here were all proven effective based on our clients. However, I can also say that some individuals see improvements on later time or much slower compared to others as every human beings are different from one another. I hope this helps! Take care and have a great day Django!

[@Iwillfightcauseigotnothing]

Deep squat Kneeling half lunge Quad stretch

[@ExercisesForInjuries]

Hi @Iwillfightcauseigotnothing! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

[@GStar1]

How much will it take to correct that... I'm aged at 16 and I have that..lol. coz of that my stomach looks to lean forward but I don't have any fats...😭

[@ExercisesForInjuries]

Hello GSTar, I'm Laramie from EFI. Regarding your case, you are still young and of course you can still correct that. However, the time it would take depends on an individual but usually within a month or two, you should see a a good result and improvement on that. Hope this helps! Take care!

[@GStar1]

Thank You for advice.

[@ExercisesForInjuries]

You're welcome! :)

[@Cr00k3dT33th]

GStar same bro I’m also 16 so how did it go for you?

[@whydoihave6neutrals772]

Reggie RJ start ASAP a week later my back feels so much better

[@Thisacchasnewsongs]

Is running somewhat related to this issue? By that I mean I run about 4kms everyday and I have APT, am I making it worse? Thanks for the tips.

[@ExercisesForInjuries]

Hello Faith, Im Laramie from EFI. I believe has displayed a significant correlation with peak hip extension and ROM (range of motion) during running. APT and hip extension to be particular are coordinated. However, it doesn't mean it will make it worst as you can correct it eventually if you try to work on this and follow the exercise stretches that Rick is sharing on his video. I hope this helps! Take care and have a great day!

[@kdawg4821]

Have this for years its so common

[@ExercisesForInjuries]

Hi K. we hope this video helped. Make sure to subscribe and hit the notification button to get notified whenever we post new content here. All the best! - Ludivina

[@manjeetsharma4842]

Sometimes i notices that an crack sound comes during push ups, when i go to stand up that comes from my back

[@ExercisesForInjuries]

Hi +manjeet SHARMA! This is Kristine from EFI. The cracking of the back may be caused by escaping gases from the spaces of the joint and movements of joints, tendons, and ligaments. Cracking of the back may not require treatment it may be normal and the sounds may also increase with age. With age the joint make sounds due to loss of cartilage and tight ligaments. However, cracking sound accompanied by pain and swelling it is best you seek a health care professional. Hope this helps.

[@victorferreira9903]

hello, recently i've been trying to do some hip/psoas streches to correct lumbar lordosis and when I try the complicated ones on standing position, I fall to the ground. i realised left part is worse than right. I also tried the squat, the last exercise you recommended, and guess what... i fell and I wasnt confident at all. my feet rotate way more than hers. I am slim and I work out a lot. so extra fat and sedentary lifestyle arent the cause. what do you think? is anything wrong? is some muscles too tight or short or something like that?

[@murielcachola3547]

+Victor Ferreira Hi there! This is Muriel from EFI. You may want to consider checking the flexibility of your ankle dorsiflexors (gastrocnemius and soleus) or the muscles found at the back of your calves. These muscles help maintain your balance and keep you upright. Tightness of your calf muscles gives you some difficulty when doing the quadriceps stretch when you are standing on one leg, and also prevents you from going deep into the squat because you need a flexible ankle to go further down, and the lower you are, the more stable you are. I suggest doing some ankle mobility stretching exercises, which you can do sitting with one or both legs extended, and wrap a towel/band/strap at the mid-bottom of your foot/feet, and pull them towards you. You should feel the stretch at the back of your calves. In standing, you can face the wall with your feet almost touching it, then step one leg back and keep is straight, bend your front knee into a lunge position and maintain for 20-30 seconds. To stretch for your soleus, same lunge position, but slightly bend the back knee and hold for 20-30 seconds also. Once you have improved your mobility in your ankle, you may want to try standing on one leg for a 5-10 seconds, then progress it to 20 seconds, without losing your balance. I hope that was helpful! Take care! :)

[@elljoan8434]

how long does it take to get rid of pelvic tilt???

[@ExercisesForInjuries]

+Ellee and Charlotte Hi there! This is Muriel from EFI. Getting rid of anterior pelvic tilt can take several weeks to several months, and it depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. Here are other videos by Rick about core strengthening and you can choose depending on your fitness level: kzbin.infosearch?query=core I hope that helps! Thank you and take care! :)

[@elljoan8434]

ExercisesForInjuries well, I've been doing these for about 3 days now and twice per day also with an ab 10 minute workout to flatten my stomach while its this is straightening my back and sorting my messed up pelvic. why is it that its not so bad in the morning but when I get back from school its like I've done no excersises at all. thanks for the video link :)

[@elljoan8434]

ExercisesForInjuries Also, if this helps I can't flatten my legs straight on the floor when I sit on the floor and my knees shake when I do anything like squats, what is that???

[@murielcachola3547]

+Ellee and Charlotte You are very much welcome! It's nice to hear that you are performing the exercises, but you have to know that aside from those, you also need to modify the activities that may have caused your pelvis to shift too much forward. For anyone with back pain, it is not advisable to stay in one position/activity for a prolonged period of time. Prolonged sitting, lying down, standing, walking, running, etc. can put a strain on your back. When you are in school sitting for an hour or two, you need to find your neutral spine. This is the ideal position for your body and avoids muscles from overworking. To find your neutral spine, you can shift your pelvis forward, and tilt it backward and then find the mid-position. This mid-position is how your pelvis should be when you are seated, standing, walking. If you do get tired, you can stand up, or walk around or just change your position. To avoid anterior pelvic tilt while you are sleeping, you can sleep flat on your back with 1-2 pillows under your knees, or you can sleep on your side with a pillow in between your knees or if you prefer to sleep on your stomach, you can place a pillow under your tummy. You probably shift your position while you are asleep that is why it's not as bad in the morning as when you are coming from school. Aside from that, you need to assess your overall posture, starting from head to foot. You may also need to correct your neck posture aside from your back posture. About your legs that you cannot flatten straight on the floor, has this always been the case with you or this just recently happened to you? About your knees shaking when you squat, it could be that you leg muscles need more strengthening that is why they shake. You can try a half squat first if a full squat causes your knees to shake, then progress accordingly once you've noticed improvements. That's all! Keep us posted! Thank you! :)

[@elljoan8434]

Muriel Cachola thank you so much for your help and feedback&yeah my legs have always been like that every time I try it & is there any way I can strengthen my knees so they don't shake??

[@Okshutit]

Thanks! I'll try these out. Hope they do the trick! Tired of looking like a pregnant woman despite being a stick-thin man!

[@egemen_ozturk]

How is your posture now?

[@Okshutit]

@@egemen_ozturk I didn't keep up with these exercises, so posture is still not great. Though in the past year I've been working with dumbbells, which has strengthened some of the same muscles worked out here. so I've seen slight improvements from that. I no longer look like a pregnant woman, at least.

[@martymcmart]

Hey, this is a great video. Are there additional exercises that can be done with weights to help fix anterior pelvic tilt? Thanks!

[@ExercisesForInjuries]

+Marty Taylor Hi there! This is Muriel from EFI. For fixing the anterior pelvic tilt, you want to focus on strengthening the core muscles and the glutes. Here are other core exercise videos by Rick using weights: Kettlebell Core Finisher: kzbin.info/www/bejne/novZdJJvgK9lkLs Simple Dumbbell Core Workout: kzbin.info/www/bejne/i3qTnnl-fbGip7c I hope that helps! Thanks and take care! :) Thanks!

[@yusufnaeem591]

1:08 1:50 2:20

[@ExercisesForInjuries]

Hi Yusuf, thanks for tuning in to our video. We've noted that you have cited timestamps from our video, how can we help you regarding this? Do let us know and we would be happy to help you. Have a great day ahead! - Frances

[@yusufnaeem591]

@@ExercisesForInjuries it's just easier for me to find how to do them. Also, how long should it take to fix?

[@yusufnaeem591]

@Suhayb Ali I fixed mine forget this video just do squats do 10 a day for a week then slowly increase the reps by 5 per week only took me about 2 weeks to fix it by quite a bit

[@jaduyare]

I tried this everyday for 1,5 months. Took photos before and after. I've had no improvement what so ever. I did it for 30 sec on both sides. I also tried other things. Now, I suspect I might have a short and tight psoas muscle or psoas syndrome. Lordosis might be another useful search term for people with similar symptoms.

[@ExercisesForInjuries]

Hello ndfvbaihgi dfgeagniaj, this is Laramie from EFI. have you consulted a doctor regarding your medical case? They are the best ones who can clearly give us a good diagnosis for that so we can properly give you the right PT management. Take care! Hope you're doing well.

[@mgk216est2]

Hello there, I have a question. Can i do just two of these exercises and it will still help? Hope you can help me out. Thanks :)

[@ExercisesForInjuries]

Hello MGK216EST, I'm Laramie from EFI. May I know the reason why you can only perform only two exercises from the video instead of three? Thanks and I look forward to your reply.

[@chiqquie]

Any modifications if you can't do a deep squat?

[@ExercisesForInjuries]

Hi, Thank you for contacting us. Here are some tips to eliminate knee pain from squatting: ~ exercisesforinjuries.com/6-tips-to-stop-knee-pain-from-squatting/ ~ exercisesforinjuries.com/what-to-do-when-squatting-is-painful/ I hope the exercises will help you. Please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.

[@Moudiremoo]

Should i stretch hamstrings or not?

[@ExercisesForInjuries]

Hi Mohammad! This is Jennifer of Exercises for Injuries. If you are referring to the video shown above, there is really no need to stretch the hamstrings when doing these stretches. However, you need to stretch your hamstrings on a regular basis. Having tight, weak hamstrings can lead to an unhealthy, unhappy body. By strengthening and stretching your hamstring muscles as part of your everyday fitness routine, you can achieve strong, limber thighs that will support the rest of your muscle groups, preventing injuries and improving your physical abilities. Here are some of the reasons why you need to stretch your hamstrings: 1. Prevents Lower Back Pain If you have tight hamstring muscles, you could wind up suffering from lower back pain. Tight hamstrings reduce the mobility of your pelvis, which in turn increases strain and pressure on your lower back. Strengthening and stretching your hamstrings reduces lower back pain. Your hamstring muscles will better support your back and pelvis while you move if the muscles are strong and flexible. 2. Reduces Injuries Prevent sports- and exercise-related injuries by stretching your hamstring muscles so they remain flexible. Strong and flexible hamstring muscles can support your body during exercise and help prevent injury, especially during running. 3. Improves Athletic Ability Having flexible hamstring muscles can improve your performance in various sports, like running, fast bowling, tennis, etc. Hope this addressed your concern.

[@Moudiremoo]

@@ExercisesForInjuriesThank you

[@MDC885]

I read that you shouldn't stretch your hamstrings if you have APT because they're already loose. But I have APT and my hamstrings and calf muscles are super tight, I can't even touch my toes. What does this mean?

[@ExercisesForInjuries]

Hi Mike! This is Kristine. When you have Anterior Pelvic Tilt the hamstrings would usually be in an elongated position so when you try to reach for your toes you are no longer able to stretch it further since it is already elongated. If you will stretch it further you will end up over stretching it. The feeling that your hamstrings is tight is due to the fact that when you have Anterior Pelvic Tilt the Pelvis is tilted forward so the hamstrings is stretched all the time. Anterior pelvic tilt also limits your ability to reach your toes due to limited movement on the pelvis. Tightness on the calf muscles maybe caused by muscle imbalance between the quadriceps and hamstrings muscles. What you can do is strengthen your hamstrings and stretch your quadriceps muscle. The exercise above helps in stretching the quadriceps as well. Hope this helps.

[@MDC885]

Hi, thanks for the reply. While stretching the quads, is it also ok to strengthen them with leg presses too? I'm also doing hamstring strengthening exercises, but don't want to neglect the quads.

[@absywany8103]

how long it will take to fix my back????

[@ExercisesForInjuries]

Hi +ABSY WANY. This is Joan from EFI. My apologies for the delay in getting back to you. It depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Getting rid of anterior pelvic tilt can take several weeks to several months. Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. I suggest you check out this resource link with free videos and articles about Back Pain - exercisesforinjuries.com/back-pain/. I hope this helps.

[@zioxei]

"depends on how tight you are" is there something really wrong with me for _taking it_ sexual?

[@syphisyphisyphillis]

If you want to correct anterior pelvic tilt shouldn't one avoid stretching the hamstrings?

[@murielcachola3547]

+syphisyphisyphillis Hi there! This is Muriel from EFI. Stretching the hamstrings is important in correcting the anterior pelvic tilt. The tight muscles are the hip flexors and back extensors and the weak ones are the abdominals and gluteals. The hamstrings become tight because of 2 reasons: 1. It acts as a hip extensor to compensate for the weak action of the gluteals 2. It attempts to counterbalance the anterior pelvic rotation caused by the tight hip flexors My answer is no, you should not avoid stretching the hamstrings at all, and instead include it in your stretching program to help correct your anterior pelvic tilt. I hope I was able to answer your question clearly. Take care! :)

[@Suryansh252]

I thought we had to strengthen them , what the hell ?

[@bsguerzi]

Hi Rick, could you do a video on the fixing opposite pelvic alignment, posterior pelvic tilt?

[@BurleyBongo]

I know this is 10 years ago lmao but ive been struggling with this for a while now and its made me really insecure but hopefully this helps

[@ExercisesForInjuries]

Hi @BurleyBongo! This is Kristine from Exercises for Injuries. Anterior pelvic tilt (APT) can indeed affect posture and contribute to various discomforts. However, there are ways to address it, which can help improve your confidence and overall well-being. Here are some strategies that might help: Understanding Anterior Pelvic Tilt Anterior pelvic tilt occurs when the front of the pelvis drops and the back of the pelvis rises, causing the lower back to arch excessively. This can result from muscle imbalances, particularly: - Tight Hip Flexors: Muscles like the iliopsoas and rectus femoris become shortened. - Weak Glutes and Hamstrings: These muscles are not strong enough to counteract the hip flexors. - Weak Abdominals: Insufficient strength in the abdominal muscles contributes to the tilt. - Tight Lower Back Muscles: The erector spinae muscles in the lower back may become overactive. Here are some exercises that may help: 5 Anterior Pelvic Tilt Exercises exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ 4 Best Anterior Pelvic Tilt Stretches exercisesforinjuries.com/4-best-anterior-pelvic-tilt-stretches/ 5 Best Stretches to Fix Anterior Pelvic Tilt exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/ Postural Awareness 1. Standing and Sitting Posture: Pay attention to your posture throughout the day. - When standing, distribute your weight evenly on both feet, keep your shoulders back, and engage your core. - When sitting, keep your feet flat on the floor, your back straight, and avoid slouching. 2. Ergonomic Adjustments: Make adjustments to your work or living environment to support better posture. - Ensure your chair and desk are at the correct height. - Use a lumbar support cushion if needed. Consistency and Patience Improving anterior pelvic tilt takes time and consistency. Incorporate these exercises and stretches into your daily routine and be patient with your progress. Addressing anterior pelvic tilt can significantly enhance your posture, reduce discomfort, and boost your confidence. If you need further assistance or have specific concerns, feel free to ask!

[@TrxshyRBLX]

@@ExercisesForInjuries Wow! you guys still reply to messages that's cool

[@ExercisesForInjuries]

@@TrxshyRBLX Hi @TrxshyRBLX! Absolutely, we love connecting with our viewers! Your support and engagement mean the world to us, so we're always here to chat and answer any questions. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

[@dynamicgecko1213]

Why is it a light stretch? Why not stretch it as much as you can to make more progress?

[@kristineofexercisesforinju5979]

Hi Melih! This is Kristine of EFI. Our apologies for our late reply for we may have missed your comment. It is true that stretching as much as we can does allow us to progress but that depends on one’s condition. We need to consider that if one is in pain stretching aggressively may cause more pain and will cause the muscles to tighten more. Some may also be recovering from an injury that stretching so much can cause reinjury. Stretching is a fine complement to bodywork and dynamic exercise but it's important that you set it up correctly, so you're actually stretching the muscle that is tight. What is important is that exercise targets the right muscle and exercises are done consistently. Here are more exercises you can consider: exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ exercisesforinjuries.com/4-best-anterior-pelvic-tilt-stretches/ Hope this suits you. Wishing you well. Thank you.

[@Dunstlookalike]

I can't do the deep squat without falling backwards ... I need to be on my tippy toes in order to not fall. Is that normal?

[@ExercisesForInjuries]

Hi there! This is Jennifer. It's not normal not to be able to do deep squats especially if you are not suffering from any injury. This means that you are doing compensatory actions to be able to perform this movement. There are 3 good reason why you are having a difficult time doing the deep squats. 1. Limited Ankle Mobility If your ankles don’t have great range of motion then you will rarely go into a deep squat. Deep squats are necessary in order to activate more muscles throughout your hips and legs. In addition, deep squats keep your knees healthy and reduce knee pain. You can test your ankle mobility by placing your foot several inches from a wall. Now, try to move your knee forward until it touches the wall. If your big toe is 4-5 inches from the wall and your knee can’t reach the wall then your ankles are not mobile. 2. Weak and tight hip muscles: Another reason could be that you have weak hip muscles. If you squat with tight, weak hip muscles then you will lean forward as you lower into a squat. This forward lean means your glutes are shut off and your quads are doing most of the work. The more you lean forward the heavier the weight will feel on your lower back and lead to a weak lift and possible injury. 3. Inactivated glutes The glutes (butt muscles) are part of your hip complex. If you’re still leaning forward excessively or rounding your lower back in a squat that means your glutes aren’t working. A common method for teaching someone how to activate their glutes is to have them lie on their back, knees bent, feet on the floor, and perform hip bridges. At the top of the bridge you would squeeze your butt as tight as you can for 1-2 seconds for 10-15 reps. While this is a good method ‘wake up’ your glutes it is not the one of my choosing. We want to active your glutes in the squatting pattern. Hip bridges don’t do this. Goblet squats do. Having that said, you need to work on the following limitations and see significant improvement with your mobility. Hope this helps!

[@MrNanomonkey]

What if your feet turn outwards in the squat - is that OK?

[@murielcachola3547]

+Clare Lindley Hi there! This is Muriel from EFI. If you point your feet out, it is more likely that your hips will tilt anteriorly or forward. Keeping them pointed straight in front prevents too much anterior pelvic tilt, thus, addressing the problem. I hope that helps! :)

[@MrNanomonkey]

Oh that's really great, thankyou! Means my hips are a LOT tighter than I thought because I can't get them very wide at all when my feet are facing forward.

[@gowthams1112]

fixing anterior pelvic tilt makes any improvement in height ????

[@ExercisesForInjuries]

Hi Gowtham S. This is Nath from the Physiotherapy team. Thank you for sharing your question with us. We are delighted to help you with your health concerns and inquiries. The main factor that influenced our height is our genetic makeup. Our DNA is responsible for about 80% of our height. This means, for instance, that tall people tend to have children who also grow up to be tall. We usually grow up until the age of 18 years, which is the age of bone maturation. Our bones continually grow until it reaches its maturation at 18 years old. Other factors can also contribute during our developmental years (before 18 years old) that can influence our height. This includes 1.Nutrition Food rich in Protein and calcium are particularly important for bone health and growth. Children without good nutrition may not be as tall as children with adequate nutrition. 2.Sleep During deep sleep, the body releases the hormones it needs to grow. Getting enough sleep may therefore allow optimal growth. 3.Amount of physical activity Physical activity during our developmental age, such as playing outside or taking part in sports, can make bones healthier, stronger, and denser. 4.Hormones. • Growth hormones: These are made in the pituitary gland and are the most important hormone for growth. Some health conditions can restrict the amount of growth hormones the body makes, and this can impact height. Children with a rare genetic condition called congenital growth hormone deficiency, for example, will grow at a much slower rate than other children. • Thyroid hormones: The thyroid gland makes hormones that influence growth. •Sex hormones: Testosterone and estrogen are very important for growth during puberty. With aging, these hormones are also decreased. In women, decreased in sex hormones estrogen during aging and menopause also increased their likelihood to develop osteoporosis, which will result to decreased of height due to bone resorption. With that being said, our bone configuration upon maturation that was influenced by factors stated above is the determinant of our height. Fixing our anterior pelvic tilt has no impact directly on our height, but rather on improving our posture which will decrease more stress to our spine and other neighboring joints. Anterior pelvic pain is caused by muscle imbalances of our hip flexors, hip extensors, core, and back extensor muscles. This imbalance will produce an improper position of the pelvis, which will produce improper alignment of other joint, which will produce inefficient movement that can cause injuries. Fixing anterior pelvic tilt is still important to prevent further injuries and conditions. For more information, you can check these links: exercisesforinjuries.com/5-ways-to-fix-anterior-pelvic-tilt-and-tight-hip-flexors/ exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ I hope that this information address your inquiry about the anterior pelvic tilt and height. If you have more questions, please don’t hesitate to contact us. We are always happy to answer your inquiries and to guide you with your health and wellness activities. Take care!

[@kylemortimer5013]

With the squat, should I keep my back as straight as possible? I find that one some what painful, guess my hips are really tight!

[@emmanelson7520]

As straight as possible! If you arch your back, you are going to be making your pelvic tilt worse because your back will be working, not your glutes.

[@laramiemangubat5887]

Hello Kyle Mortimer, I'm Laramie from EFI. In order to prevent injury on the back and knees, keep your back straight whenever you do the squats. Then as you lower your body, keep your knees align or parallel to your toes as much as possible. Work on your back muscles bec it seems they are weak and that's the reason why you feel pain or maybe a muscle constrain. Hope this helps! Take care and have a great day!

if i had a leg day and cant move the day after because i may trained to hard. Should i wait a day so my legs can recover ?

[@Black_Negus]

Einfach Fitness - Björn Barthel your legs recovery faster when you stretch

[@murielcachola3547]

+Einfach Fitness - Björn Barthel Hi there! This is Muriel from EFI. Yes, I think you should rest for a day after doing an intense leg exercise. Some do an active rest and exercise the upper extremities or core muscles only, but some really rest and allow their bodies to recover. If your legs feel really sore, you can do a light stretch to those muscles that you have trained to help improve the circulation and remove any lactic acid build-up in those areas. Also, when stretching, do not forget to incorporate proper breathing by not holding your breath when you stretch those tired muscles. Some people have a recovery massage or some put ice on the muscles. See whatever works for you. I hope I was able to answer your question. Thank you and take care! :)

[@v2009ish]

i actually thought the tilt was because i had short feet(i am 5'10 and my shoe size is 7) didn't know later it results in that many problems, i am 25 thanks :)

[@ExercisesForInjuries]

Hi +v2009ish, this is Joan from EFI. I am happy that you found valuable information from this video. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.

[@Stew37i]

For the second stretch, I presume it's important to lie with as straight a back as possible? When I lie in this position my back naturally curves

[@murielcachola3547]

+Stewart Mackay Hi there! This is Muriel from EFI. For the second stretch where you lie on your side, to prevent your back from curving too much, you may bend the bottom leg and move it forward for support. This way, your pelvis won't have to tilt forward too much. I hope that helps! :)

[@Jaykh2o]

I definitely have APT, I felt this stretch like a motherfucker

[@ExercisesForInjuries]

Hi, @Jaykh2o! This is Kristine from Exercises for Injuries. We are glad you found the information helpful, and it seems like the stretch resonated with you! Addressing anterior pelvic tilt (APT) can be challenging, but consistency with appropriate exercises and stretches can make a significant difference. We would like to share these articles that may help with anterior pelvic tilt. 5 Anterior Pelvic Tilt Exercises exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ 4 Best Anterior Pelvic Tilt Stretches exercisesforinjuries.com/4-best-anterior-pelvic-tilt-stretches/ If you have any more questions or need further guidance on managing APT, feel free to ask. Keep up the good work! 💪🏽😊

[@2ndChanceWilkins]

My APT is so bad I’m getting the groin pains, tight TIGHT back. It also feels like my right leg is getting shorter than my left

[@ExercisesForInjuries]

Hi @LeStepBro! This is Kristine from Exercises for Injuries. Anterior pelvic tilt (APT) can indeed lead to discomfort and pain in various areas, including the groin, lower back, and legs. The feeling of one leg being shorter than the other might be due to muscular imbalances caused by the pelvic tilt. Here are some steps you can take to address this issue: Exercises and Stretches 5 Anterior Pelvic Tilt Exercises exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ 4 Exercises to Fix Anterior Pelvic Tilt exercisesforinjuries.com/exercises-to-fix-anterior-pelvic-tilt/ 5 Best Stretches to Fix Anterior Pelvic Tilt exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/ Lifestyle Adjustments 1. Ergonomics: Ensure that your workstation is set up correctly to promote good posture. 2. Footwear: Wear supportive shoes to maintain proper alignment. 3. Movement Breaks: Take regular breaks to stand up and move around if you sit for long periods. Professional Help 1. Physical Therapy: A physical therapist can design a personalized exercise program to correct APT and alleviate pain. 2. Chiropractic Care: A chiropractor can help with spinal adjustments and alignment issues. 3. Massage Therapy: Massage can help release tight muscles and improve flexibility. If your symptoms persist or worsen, it’s important to consult with a healthcare professional for a thorough evaluation and tailored treatment plan. We hope this helps. Please let us know if you need further assistance. We’ll be glad to assist. Thank you.

[@jonathanterhaar8023]

This is really helpful but please stop saying "end up" so much.

[@ExercisesForInjuries]

Hi Jonathan! Leslie here from EFI! Just want to thank you for your feedback! We appreciate it! Again, thanks and take care!

[@TweakaliciousTV]

lol 16 "end ups" That's 3.7 "end ups" per minute. lmao impressive :P

[@westeros1820]

great video, thanks!