Anterior Pelvic Tilt CAUSES & Exercises To AVOID

[@comfygrapes]

So school is pretty much the Anterior pelvic tilt factory

[@canyourepeatthequestion3531]

Talal i had a class that went on for 2hrs 10 minutes

[@shrexyboi1850]

Yea

[@dontreadmyname4396]

yes.

[@noahkim7804]

Yes

[@PrvnCoke]

Why doesnt everyone has apt then?

[@Daniele-kl9fx]

Wow!!! Everything I've been doing for years (crunches, leg raises, sit ups, and some what arched posture) I've been making everything worse for myself!

[@SuperToughFish]

This is a great video, can't believe it took me so long to notice I had an APT. Thanks for all your content & keep up the great work!

[@woodfamily5229]

I hear you! I've had it for years and years and years and I just discovered it last week. Time to fix it....

[@giveupndie4559]

atleast y’all realized it 3 years before me ;-;

[@SuperToughFish]

@@giveupndie4559 Some people will never realise it. You beat them.

[@rouinz]

@@SuperToughFishdid you fix your APT?

[@arycarys2280]

This makes so much sense! I always these exercises you mentioned, such as leg raises, declined crunches etc and I always feel it much more in my quads than in my abs. I just always though my abs are weak and need to strenghten them and then I'll stop feeling these exercises in my 'dominant muscles' Thanks for this video!

[@lolzroflcopterzzz]

Interesting quote from a discussion about Hanging Leg Raises and APT... "Hanging leg raises are good because they train the hips to flex through a full range of motion while keeping the pelvis in posterior tilt and the spine flat. When you do hanging leg raises correctly, your abs are contracting to hold your spine flat and your pelvis in posterior tilt despite your hip flexors trying to make your lumbar spine extend and bring your pelvis into anterior tilt. Strong does not necessarily imply tight. You can have strong hip flexors that allow your hip to extend to its end range. So working your hip flexors through a wide range is actually a good thing. You need strong hip flexors at the bottom of a squat in order to keep your lumbar spine slightly extended. The key point is that your abdominal muscles need to be "stiffer" than your hip flexors in order to hold your spine and pelvis in the correct position while your hip flexors are acting on your limbs. You can have strong hip flexors, but you need strong abs as well so that when the hip flexors contract, they just create motion at your femur instead of your lumber spine."

[@GuerrillazenFitness]

I sort of responded to this above. While I agree with what's being said here, most of the population with APT are not able to keep there core relatively stiff as described. This is likely one of the reasons they have an APT in the firs place. Someone with proper muscular balance and alignment will find this much easier to do than someone with a severe APT

[@yesyes2862]

GuerrillaZen Fitness s

[@ziyadkader6767]

can the deadlift be a solution to apt ?

[@denise8331]

So glad I found your videos - lost them for a while - thank you so much for all your help

[@woodfamily5229]

I am so grateful that you went into detail about how to sit properly. Thank you very much. I am at my desk at work right now and immediately made the adjustment.

[@melissagalush9750]

Thank you so much for putting together that APT workout! My chiropractor has tried to explain some of that to me but you explained that so perfectly that it is much more clear now. Before going to my current chiro, I received so many other opinions from PT's and chiro's that it is sometimes hard to determine what exactly I need to do to fix my problems. Your video made this really clear to me, so thank you - I can't tell you how much this helped. Your channel is one of the few channels I subscribe to and I've yet to be disappointed.

[@miriamcummings3128]

Best information and clear description. He knows his stuff!

[@louise7205]

Alot of leg raise excersises are good excersises for a weak pelvic floor. Like lying down with knees bent,and extending one leg. What do u do when u have an entertier tilt but also a weak pelvic floor?Many excersises for a pelvic floor is not good for the tilt?!So now im just confused

[@Trezl23]

Thank you so much for putting together this thorough content. I personally have APT and see it a LOT in my clients as a massage therapist. I was struggling to find a resource I could direct them to that is concise and clear, but this is fantastic.

[@markmancino9525]

I have Apt from driving for long periods of time I also have a bulged disc can’t wait to start these stretches thank you

[@makeupbykhani8178]

Same here anterior pelvic tilt alongwith herniated discs.

[@millichento8397]

Hanging crutches and lying sit ups with weight work just fine as long as you understand the correct forms. You aren’t supposed to use your hip for hanging crutches anyway. . Same with other ab workouts

[@Immortalsoul669]

Love the way you describe things and really dissect this whole issue

[@DaSkillaBros]

What person going to school isn't sitting for more than two hours a day? smh

[@vanithak9516]

I literally sit down for 8hrs in school

[@CaterinaMonaco]

Thank you very much for your free content. Great explanation

[@mexylefty8446]

What about glute excersize like the bridge?

[@elreks1]

The pain I have is when.......I'm laying down flat on a yoga mat and I have the right leg and I rotate it inwards I feel the pain in the hip joint

[@elreks1]

Jelhi do you feel a tendon like in the back of your hamstrings pop?

[@tmobereola]

look up hip impingement. is the pain sharp?

[@elreks1]

tmobereola yes at times if it twists in a way it don't want to it locks and makes me get off it quick

[@tmobereola]

I would really look into hip impingments. I have been dealing with one for the last 2 years and only realised what it was after spending hundreds of pounds. Even had a cortisol injection which took the pain away for a couple of days but slowly returned to full pain levels. Last year i tried to do that Michael jackson move where kicks his heal ups towards his midsection, and I saw my life flash before my eyes. sooooo much pain. do you have tight hips in general? I can barely cross my legs

[@elreks1]

tmobereola yeah I have really tight hips and diagnosed with FAI I want surgery man I wanna just get past the pain I can't even exercise I think it's anterior pelvic tilt i'm only 24 been dealing with this pain for three years now i'm pretty much had enough of it i'm willing to try anything if it helps I really want surgery

[@Rollwithit699]

After 34 years of working as a transcriptionist with headset, keyboard, and foot pedal held very static for 8+ hours daily, as well as always leaning on left buttock since age 20 following "coccygectomy" after a difficult labor/delivery with months of subsequent severe burning where coccyx was, I'm now having low back, upper right buttock, groin and anterior thigh electric stabbing and burning that PT and chiropractors are not helping. I have quite severe neck spasms, suboccipital burning and tenderness that always lead to migraines, TMJ and severe night clenching. I've cracked nearly all molars as well as the crowns done to correct the cracked molars, even with a night guard. Dentist said I microfracture my teeth and crowns nightly until they crack again. I'm desperate to find help. I'll try your methods. Thank you.

[@juliaCSL]

Appreciate you sharing your knowledge in such a clear manner! I'm sure you've helped many and I'm happy to have come across your channel. Cheers!!

[@adriangrozavu1632]

Thank you for the video. Just what I needed!

[@JohnM...]

What about dead bugs? Upright health said those are good for correcting APT?

[@Anonymous-fj2uo]

I've been sitting in chairs wrong all my life. Now when I try to sit correctly I really feel it in my ab muscles. Is this normal??

[@feistylilthang9453]

Yes. Keep going

[@TRASH-zw7zm]

I’m 14 and have a pretty severe APT, I believe it’s from leaning on my back leg a lot and sitting wrong (and for long periods of time especially at school) I’m going to start my journey to fix it wish me luck 🙌

[@lntimidatingxbl5857]

Disagree about the leg raises. A controlled hanging leg raise done properly is an amazing core strengthening and stabilization exercise. Its just that most people don't even have the core strength to do them properly and use to much hip flexors and momentum.

[@user-sq6vq2mt7u]

lntimidating XBL agree

[@GuerrillazenFitness]

I agree and most people with an APT don't have enough core strength which is why they have an APT in the first place. They will also have too much overactivity in the hip flexors which makes it even harder for them to activate the core during this movement.

[@lolzroflcopterzzz]

Also, Split Squats to stretch the hip flexors.

[@Danyl99]

THX alot Man, was searching for this kind of perfect nd complete information...

[@ivaylospasov8162]

You da real MVP! Just a quiestion I have- I watched a video on KZbin(Athlean-X) where they say you shouldn't stretch your hamstrings, as they are already stretched by the anterior tilt. Should I really stop stretching my hamstrings and wait until i fix my anterior tilt problem, as I train hard volleyball and I feel really stiff in them?

[@GuerrillazenFitness]

Yes, don't stretch them if you have this...it will worsen the APT

[@dietermeyer1]

There are so many different opinions about apt and posture. This and that is tight/ weak, y muscle is compensating for x muscle etc. You will find people on KZbin who think that you should still train your hip flexors if you have apt. Furthermore, not every atp case is the same. Im thinking the best thing to do is just do yoga and strengthen everything equally.

[@mikebutcher6345]

Thank you mate, il be on this routine until I'm fixed. The linked apt video is the best iv seen on the subject so thanks again and keep doing what your doing, really appreciate it.

[@GuerrillazenFitness]

Awesome, let me know how it goes!

[@AK47_414]

How is it?

[@aarnavsharma6719]

Did you fix it?

[@lolzroflcopterzzz]

Wouldn't full hangning leg raises help for someone with APT? When you're hanging from a bar, tighten the abs and force Posterior Pelvic Tilt BEFORE you even raise your legs. Now you're working the muscles that force PPT which is what you want. Correct? Also, besides Full Hanging Leg Lifts, you should include Romanian Deadlifts and Glute Ham Bridges aswell. What's your opinion on this, Blake?

[@kakasvk]

lolzroflcopterzzz correct

[@GuerrillazenFitness]

No, too much hip flexor activation and relative weakness in the core for most people with APT

[@kakasvk]

To correct myself: if doing them in hanging position you would need to have your back flat to the wall which is not very doable because not many facilities have something you can hang on right close to the wall. It would be better to do them while in laying position on your back. Back flat to the ground and slowly raising legs together. Really hits external obliques. Helped me with my anterior pelvic tilt and cured my lower back pain after inactive weeks.

[@Sackboy420lbp]

kakasvk does that mean leg raises on the dip bars where you have ur forearms on the bar and and back against a cushion thing would be good? Also is knee raises the same

[@maciekzamorski8395]

Hey Blake! Love your videos - they help a lot! I've got three quick questions regarding the APT-workout video from your site: 1. My quads are actually so tight (from lots of sitting), that it's difficult for me to properly do the Glute Bridges (reach a flat line between my thighs & torso while keeping the pelvis neutral). It gets possible when I move my feet a little further from my butt. I still feel the stretch in quads, but at least I can complete the movement. Is that a good modification? 2. The Neutral Pelvis Pall-off Press: Can this exercise be replaced with another, that will not require going to a gym? 3. And the most important one: do you think your workout done 1-2 times a week is enough? So far I've been doing some anti-APT exercises/stretches 2 times A DAY, everyday (which is a bit annoying...). Is a more complex workout (like yours) done 2 times a week more effective than fewer exercises (10 min total) done everyday? Thanks again for all the good work you do for us APT people here! :)

[@AjinkyaBorade]

Does APT causes bad digestion ?

[@RFIGAMING]

Ajinkya Borade no it's just like any other postures

[@richardreithner1399]

Thanks for the breakdown on APT. I would point out a couple things: APT leads to turning out feet while standing or walking, which leads to damage to the inner edge of the foot, and also I noticed in plank your hands are together and elbows out; I've heard that due to desk work, our shoulders tend to be rotated inward and that hands together in plank makes it worse. Instead keep forearms parallel to balance inner/outer shoulder balance. Does that sound right?

[@CL-wd2zw]

Great explanation. Thank you.

[@louise7205]

Alot of good advice.However I do not agree on bracing ur abs when you stand.Diaphraf breathing is important dor your pelvic floor,and bracing ur abs all day long can tighten your pelvic floor…eik!

[@lunacollacchi8798]

i tried to download the workout... it didn't work :(

[@مفلحالشمري-ز4ر]

I have it & I couldn’t deep squat. Can you help me fixing my body, Where are you from ?

[@pascalebelony1628]

this was very helpful! thank you!!

[@msa9154]

How long will it take to correct my APT completely and get back to neutral position?

[@rscranman2002]

Hopefully this info isn't still being taught. Anterior pelvic tilt is a position that is perfectly safe to move into and out of just like the posterior pelvic tilt. Sure, don't load extremely extremely heavy into an anterior pelvic tilt but I wouldn't coach loading heavy into a posterior pelvic tilt either. Just like the words pronation and supination....they are just positions and positions are made to be flowed into and out of as we go about our day. Let's not scare people into avoiding perfectly normal positions...instead teach them to identify both extremes and learn to flow into and out of these positions with various activities. This is especially true in reference to hip and shoulder position. For example, when one leans down to pick up a box, the body will flex at the hip but also flex at the spine (all levels) and flex even more the lower the object is (say picking up a pencil). At the same time, when we are reaching overhead to change a light bulb, the hips will move through extension and likely become extended and so will the spine (and the associated position with that is an anterior pelvic tilt). Just my 3 cents....lets not scare people, ok?!

[@craigwilson1152]

Very helpful video Blake - is hollow body hold an exercise I should avoid?

[@johnlee7699]

That's one of the best exercises to correct it, as it contracts the glutes, strengthens the abdominal muscles and encourages hip extension (the opposing muscle groups to anterior pelvic tilt). 😀

[@gearhead4005]

very good video and helpful info, thanks

[@ramneeqsodhi8831]

Are dead lifts and squarts bad for pelvic tilt???

[@suddeninspirations8184]

EXCELLENT!!! How about bike riding ????

[@neilbeech4093]

Ii do need more exercises

[@xoilovepapayasxo]

hi, what can i do about a dropped sacrum/rotated sacrum?

[@jesuslivesinmepcb]

Great post! Thank you!!

[@GuerrillazenFitness]

Thank YOU!

[@sydneysinclair1239]

I was trying to sit on my butt bone..i just realized i sit "wrong" so my feet touch the floor xD

[@sivabliss]

So how do i do ab workouts now? I got APT and I do sit ups, and leg raises.

[@9418matthew]

Come on? This is confusing. Surely strengthening your core must involve some form of ab workout. If your abs are strong they'll help pull the hips up at the front...?

[@lolzroflcopterzzz]

Hanging leg raises are good because they train the hips to flex through a full range of motion while keeping the pelvis in posterior tilt and the spine flat. When you do hanging leg raises correctly, your abs are contracting to hold your spine flat and your pelvis in posterior tilt despite your hip flexors trying to make your lumbar spine extend and bring your pelvis into anterior tilt. Strong does not necessarily imply tight. You can have strong hip flexors that allow your hip to extend to its end range. So working your hip flexors through a wide range is actually a good thing. You need strong hip flexors at the bottom of a squat in order to keep your lumbar spine slightly extended. The key point is that your abdominal muscles need to be "stiffer" than your hip flexors in order to hold your spine and pelvis in the correct position while your hip flexors are acting on your limbs. You can have strong hip flexors, but you need strong abs as well so that when the hip flexors contract, they just create motion at your femur instead of your lumber spine

[@Kevin-gf1yk]

Hi, When I drive in my car I have a back support I use that supports the lower curve in my spine, should I not use it?

[@adlc1313]

I'd like to know too

[@abdullaalani5073]

Should i avoid leg day then if i have apt ??

[@minorureckless561]

+GuerrillaZen Fitness Does the Rowing Machine worsen APT ? Please reply as soon as possible.Thanks

[@lorenzobolognez7564]

Great channel. I have an APT. I do yoga but I don't want to stop doing hamstring streches and backbend bridges. You seem to suggest the opposite thing. Is there a way to keep practising yoga and have an overall body practice? Or should I just skip hamstring and backbridges till it's fixed. Normally in yoga there are poses and counterposes which is supposed to balance the body. I'd welcome any thoughts. Thanks.

[@ahmedakhan_3804]

You got the solution to your query??

[@DemonEdits126]

thank you very much

[@neilbeech4093]

I like your APT video!

[@thefox1703]

Thank you so much for this video, now I finally my problem! :-)

[@Twiti47]

So I can't work out now great

[@ranvirsingh770]

Everything u said make sense to my situation bro tnx k

[@jamessarvan7692]

What about squats and deadlifts?

[@rachaelstengard4915]

What about kick back leg exercises? I lean against the wall and kick my leg out and up 25 × then hold for 10 seconds, each leg. Is that bad for my pelvic tilt?

[@maxmercury5113]

hey thanks for your videos...they've been really helpful...i play football and i think apt has caused me to have groin injuries regularly..... i just healed from the previous groin injury...should i return to playing football while trying to fix the apt or should i fix the apt first before returning to football???

[@ibo1137]

What about leg press machine?

[@talesoftravelsbysj]

how much time it will to correct my APT if i do exercises 5 days a week

[@dabastion1985]

The link doesnt work anymore actually. Not sure if thats on purpose or not.

[@octavioquintana1153]

What would be the best abs exercises that do not cause this condition?

[@davidsch87]

What about frog crunches? They are said to not activate the hip flexors. But I am unsure if this is really true.

[@steve737]

What are some good cues for the plank to get clients to posteriorly rotate into place?

[@juzztech4092]

Is it possible to have both tightness and weakness in the hip flexors??

[@mattd7469]

hey Blake...love all the videos you provide us....although I have a question regarding APT. My lower back only hurts when run. I can do literally any exercise without pain....but when I run my lower back kills....so much I cannot run more than a mile. Does this suggest I have APT? or do you believe there is something else going on?

[@buttercup141312]

Matt D I would look at the shoes you're wearing. A lot of people that run don't know that they're not wearing the correct shoes for their instep, foot shape, and even foot size. Also make sure you're running with correct posture. There is a specific form that you're suppose to have when running and you can hurt yourself if you're not following that form.

[@vikykesavan433]

How many days will it take to correct the ATP..??

[@crossmodulation9730]

Should I do heavy squats and deadlifts with APT?

[@gabrielaunika]

Hello do you have a video for twisted/rotated pelvis and exercises to adress? i only found for lateral tilt.

[@laurenbeall5819]

What about a reverse crunch?

[@madonna_in_theattic9582]

are crunches better?

[@Mike_Wazowskii7]

Tell me one person that doesn't sit for more than 2 hours a day. Go ahead, I'll wait...

[@nikitak5430]

Hi Blake, do you have a video on how to fix Poterior pelvic tilt? I can't seem to find it. I watched the sway back video, is that and posterior pelvic tilt similar in any way? Asking because It looks like an exaggerated version of posterior pelvic tilt.

[@Flextec]

what about chair burpees?

[@kingdomkid444]

Is it possible to have both a anterior and lateral tilt?

[@TheSatyamsingham]

i don't have the tilt but why my belly still sticks out

[@sarahlyons9868]

Hi Blake, question on the corrective exercises. I have extreme apt on my right side . I am wondering should i do the exercise in the right only until get some strength ?

[@OMRS1]

If I deadlift and squat does it make my apt worse?

[@tomthumb9839]

Where is the model?

[@Shalabiology]

Is it okay to run long distances while I'm experiencing APT? can running contribute fixing the posture? Or make it worse?

[@RichHandsome]

Thanks a lot!!! ❤️

[@blender218]

Hi Blake, are kettlebell swings OK for APT?

[@daon3Xtr3m3]

How about stretching of the hamstring, is that bad with APT?

[@broafka]

Can you or should you do the superman back exercise when you have APT or that is to be avoided too?

[@vinayaksurshetty6736]

Can exercises like hack squats and leg press make apt more worse ?

[@Nomanqasim11111]

Could I do in and outs for core?

[@yogeshSharma-mp3ce]

what type of exercise if a person have APT and a lot of mass on hip to correct it

[@rachkate76]

Ok now I'm confused... I need to revise leg exercises I'm doing then, if they're impeding correction of APT.

[@GuerrillazenFitness]

Yes, stick with the other core exercises I've discussed here on my channel over the year

[@Rmon_34]

Can you get it from flat feet?

[@sixpaths7763]

So if u cant do squats or leg extensions, what quad exercises Can you do with apt?

[@lolzroflcopterzzz]

Also, what's your opinion on Front Squats for people with APT? Sorry for spamming. Much respect from Sweden.

[@GuerrillazenFitness]

Ehh, they are not gonna directly help in fixing it...

[@JM-sv5ix]

If I'm doing crunches and my lower back hurts and even gets numb, is it because APT or something else?

[@GuerrillazenFitness]

Hard to say....could be multiple things

[@trollerninja4356]

are standing leg raises OK to do??

[@sin.raghuuu]

how much time will it take to recover frm apt...?? just average

[@dylancaldwell677]

What about deadlifts & squats? Should I avoid those as well?

[@GuerrillazenFitness]

For a small amount of time emphasizing posterior chain strengthening and core strengthening while avoiding those is advisable.

[@dylancaldwell677]

GuerrillaZen Fitness any safe type of explosive functional exercise that have the same benefits of deadlifts you'd recommend? Like a body weight? Been doing the Bulgarian split squats and body weight squats. Thanks Blank! Started implementing all your advice now over the past 2 months. Love it.

[@Mike-en6bc]

Will sitting on the ground indian style cause problems with posture?

[@GuerrillazenFitness]

no, that's a good way to sit