4 Key Exercises to CONTROL Your Pelvic Tilt (Anterior & Posterior)

[@PrecisionMovementCoach]

Video highlights: 00:45 - Background info 02:45 - 4-Point Pelvic Tilts 05:02 - DIS: Hip / Pelvis 08:06 - Standing Glute Contraction 11:22 - Slumpy Hip Hinge 14:30 - Routine summary 15:00 - Next steps

[@الحاجب-12]

Subject: Heartfelt Thanks for Your Amazing Content Dear Eric, I hope you’re doing great! My name is Mohammed, and I just wanted to take a moment to express my heartfelt thanks for the wonderful content you share on your KZbin channel. Your physical therapy exercises have truly made a positive difference in my life, and I’m incredibly grateful for the time and effort you put into making these resources available to everyone for free. Your passion and dedication are truly inspiring, and I always look forward to your videos. You’ve helped me improve my health in ways I didn’t think possible, and I can’t thank you enough for that. Wishing you continued success and happiness, and looking forward to more amazing content from you! Best wishes, Mohammed

[@PrecisionMovementCoach]

Mohammed, First, thanks to all of us on the PM team. We deeply value your trust in our content and expertise. We are so happy to read about your progress. Your hard work and discipline are paying off, and we are proud to guide your efforts. Keep us posted on your progress, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@twobraincells4364]

Excellent and extraordinary. Really helpful in my journey toward full body recovery. This area...the hip/pelvic complex...being responsible for so much load management and distribution is a joy to address competently and finally begin to implement exercises to prevent pain, weakness and lack of range of motion. Thanks so much.

[@PrecisionMovementCoach]

You are so welcome and thanks for watching! We really appreciate you stopping by to comment. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@smas3256]

I check out videos when notified. Coach E. Time to share. A couple weeks ago while walking barefoot in the house I stepped on something sharp and went completely off balance. I could not bend my R knee. There was so much pain as I lifted my leg to walk. Tri level home so stairs everywhere. One step at a time.. Proper squats fixed it. Thank you Coach E. In my 70's and love gardening.

[@PrecisionMovementCoach]

Wow! Thanks for sharing that. We are so happy that our content is helping you out. Keep us posted on your progress and let us know if you ever need more support :) - Coach Joshua, Team PM

[@RazahLP]

Super important. Most persons with jobs sitting at a desk seem to have anterior like me as well. Good to work against with these exercises

[@PrecisionMovementCoach]

Totally agree! Thanks for watching and commenting. Keep us posted on your progress and let us know if you ever need moe advice or assistance :) - Coach Joshua, Team PM

[@rajan_678]

This is by far most important video for my lower cross syndrome thanks coach E. this info is so valuable u cant get anywhere else

[@PrecisionMovementCoach]

Wow! Thanks for that :) - Coach Joshua, Team PM

[@riccardomadini8148]

Thank you for the quick and useful routine

[@PrecisionMovementCoach]

You're welcome!

[@twobraincells4364]

Just did these. Absolutely fantastic.

[@twobraincells4364]

I see I previously commented on this segment....oops. Oh well.

[@PrecisionMovementCoach]

It's all good! We appreciate your support and enthusiasm. Let us know if you ever need advice or assistance :) - Coach Joshua, Team PM

[@jenevangelista972]

Thank you, Coach Eric!!!

[@PrecisionMovementCoach]

You're so welcome!

[@jenevangelista972]

Spot on! At 12:50 of the video, your example about the wrong position of the pelvic and lumbar during the deadlift caused my lower back injury in 2022 Until now I have been working on getting my lower back fixed following your techniques and rehab exercises.

[@peterkorek1041]

At the standing glute excercise should the legs, tighs and hips be contracted or relaxed?

[@PrecisionMovementCoach]

Relaxed :)

[@jcwc84]

Hi Coach Eric, I was watching at 14:08 and couldn't help but notice how your physique aligns perfectly with my body goals. How did you achieve such an impressive inverted triangle shape with that defined waistline? I've been using an ab roller for over a year, but I'm still struggling with a more rectangular body shape. Any tips or advice would be greatly appreciated!

[@PrecisionMovementCoach]

Hi, and great question. Eric does a little bit of everything, and is consistent. You can learn more about his training process here: www.precisionmovement.coach/academy/ Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM

[@peterkorek1041]

Dear Coach E, I already know your skinny feet (thanks god and you) but in the video as you are pointing to the corner, there is no video to click on. Minor technical issue. I love your work and devotion!

[@PrecisionMovementCoach]

Noted :)

[@shereekiser3578]

What do you do for someone who has an anteriorally rotated pelvis on one side and posteriorly rotated on the other side?

[@PrecisionMovementCoach]

These exercises are appropriate for that. Also, check out the resources in the video description. Especially the Hip Pain Solution program. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@shereekiser3578]

Thanks for the reply. Also, will these exercises help with a leg length discrepancy as a result of bilateral hip replacements?

[@PrecisionMovementCoach]

They are worth trying :) - Coach Joshua, Team PM

[@teresatorr5255]

Thank you

[@PrecisionMovementCoach]

You are welcome :)

[@cherylsawyer7710]

Thankyou

[@PrecisionMovementCoach]

You’re welcome 😊

[@gibby35412]

You're a good dude. Do you have content to maintain a neutral pelvis while performing more dynamic movements, like running, dancing, things incorporating 360 mevement? Thanks.

[@PrecisionMovementCoach]

Great question. First, there's no rule that you have to maintain a neutral pelvis during those activities. They are dynamic and your pelvis should be allowed to move through its full ROM. However, if your lumbo-pelvic rhythm or hip mobility are an issue then you should focus on that. This article can get you started: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ - Coach Joshua, Team PM

[@gibby35412]

Thank you. A few bulging discs I acquired 3 years ago sent me down this path. It's been a hellish experience. I'm seeing improvement with a lot of consistent work and realize that as the pain subsides, my conditioned fear of movement remains.

[@johnhodgeman3980]

For a person with the classic Left AiC pattern, do you have any videos or resources for addressing pelvis rotated/twisted to the right? For me, i have APT, more so on the right. Left hip and femur is forward (ER) and right hip and femur are back (IR). Becausd of APT,more so on right, i dont have genuine IR, as APT is a compensatory factor for when you lack genuine IR. Right hip hike but only maybe 2mm or 3mm. Slight. All of this is important to address as i have right si joint dysfunction. Specifically, it's hypermobile due to injury. The joint is healthy. It's the ligaments, mostly if not all the dorsal sacroiliac ligament. No amount of corrective excercise is going to heal that ligament. But addressing these muscular and skeletal imbalances to move me into peoper alignment with a neutral pelvis should take pressure off my right side. And that goes back to what exercises can i do to get the pelvis out of that right rotation bias and shift the pelvis into a neutral alignment?

[@PrecisionMovementCoach]

Hi, and thanks for asking! Rather than cherry-pick free content (although awesome), we recommend starting the Hip Pain Solution program. It is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@amannurmohamed4374]

I'm having trouble maintaining glute contraction when moving into an anterior pelvic tilt, though it's much easier to contract them in a posterior pelvic tilt. Are there any exercises that can help activate the glutes in an anterior pelvic tilt position?

[@PrecisionMovementCoach]

Hi, and you are on the right track. You don't need additional exercises but more time with this one. You will improve with time and practice. Do the exercises 2 - 3 times weekly for at least 4 weeks and send a report. We look forward to reading about your progress :) - Coach Joshua, Team PM

[@Sheena1234ization]

Came at the right time

[@PrecisionMovementCoach]

So happy to read that! How are you doing now? - Coach Joshua, Team PM

[@Sheena1234ization]

@@PrecisionMovementCoach I often toe walk to relieve tension in the lumbar spine. Standing/walking creates tension (hinging is painful too) so I believe this is anterior pelvic tilt :)

[@DusmaEduardo]

My anterior pelvic tilt is not very pronunciated but my stomach comes foward like there is a 45 pound plate inside

[@PrecisionMovementCoach]

Thanks for letting us know that. Try out the exercises 2 - 3 times weekly for at least 4 weeks and send a report. We look forward to reading about your progress :) - Coach Joshua, Team PM

[@burle1cm]

What if only one side has posterior tilt? I suppose just strengthen everything. 😊

[@PrecisionMovementCoach]

Hi and great question. Also, consider lateral tilt and rotation around your central axis. If those are off center then it might give the illusion of what you are noticing. Unless there are structural issues, both sides rarely truly tilt in opposite directions. Thanks for following along and commenting :) - Coach Joshua, Team PM

[@burle1cm]

@@PrecisionMovementCoach Thanks for your reply. I appreciate your advice. 😊