Anterior Pelvic Tilt Correction Exercises - The BEST EXERCISES - Simple Daily 4-Step Progression!

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Anterior Pelvic Tilt Correction Exercises - The BEST EXERCISES - Do these DAILY!
An anterior pelvic tilt is a super common position of the pelvis. And while nothing is inherently wrong or dangerous about this position, if it is the only option you have for movement, it could limit mobility and possibly contribute to aches and pains in the long term.
Why?
The reason that most people utilize an anterior pelvic tilt during movement is to increase force into the ground. Unfortunately, this also can limit motion at the hip. So in many cases, if you are working out and feel like you are giving up too much mobility while you are tryin to build strength, an anterior pelvic tilt could be the issue.
So in this video, we demonstrate a simple 4-step daily corrective exercise progression to improve your ability to find a neutral pelvic position and to practice producing force without an anterior pelvic tilt.
00:00 - Intro
00:37 - What is an anterior pelvic tilt?
01:38 - How to tell if you have an anterior pelvic tilt?
02:42 - Why are tests limited?
03:00 - Test 1 - Seated hip external rotation
04:01 - Test 2 - Supine hip flexion (knee to chest)
05:48 - Exercise 1 - Hook-lying Pelvic Tilt
07:19 - Exercise 2 - Hook-lying Bridge
09:22 - Exercise 3 - Standing Hinge
11:04 - Exercise 4 - Kettlebell Deadlift
12:02 - Exercise Parameters
13:26 - Troubleshooting
14:38 - Want to move and feel better?

[@ChomiMelissa]

this is my new favorite channel!!!

[@tsesarbg.r.9771]

man, thank you thank you very much for all this information. Is pure gold, god bless you

[@neilbeech4093]

thanks for your exercises!

[@ChaplinPerformance]

You are very welcome!

[@barryevans6757]

Just what I've been hoping to find without knowing it, great instructing;

[@ChaplinPerformance]

Glad it helped!

[@ChaplinPerformance]

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/

[@tajeaciscg3867]

Excellent, I’ll start doing those exercises thank you!

[@junaidbutt9773]

Any result?

[@breemodel]

Did it work?

[@thomasenright]

Perfect timing!! Mine is getting worse. I have a pretty sedentary lifestyle and also work a desk job, so I’m hoping I haven’t done irreversible damage over the years.

[@ChaplinPerformance]

Unlikely that there’s any damage! Just learn to get the movement back and you’ll be good!

[@breemodel]

Just subscribed! How to you keep motivating yourself to do this everyday?

[@lioevr]

Thanks for the amazing video as always Greg! I watched a lot of videos and have a question if its possible to have a sway back posture with a rib flare? Can it happen through an anterior pelvic tilt that looks (on pictures) more like a posterior pelvic tilt? Cant wait for your answer. Thanks!

[@ChaplinPerformance]

It’s an anteriorly oriented posterior tilt on a swayback much of the time. And yes rib flare is almost always the case in a swayback. The pelvis needs to come back in space but not towards a more posterior tilt. It might actually need to come back towards an anterior tilt but further back in space relative to your feet. If you want to dive into this further, consider my new group program!

[@maryjomagar7154]

Very helpful, thank you. I really appreciate this, as I used to have this issue.

[@ChaplinPerformance]

Sounds like you have some experience resolving it!!!

[@Nothingiseasy999]

Curious to know if you fixed it with his exercises?

[@maryjomagar7154]

@@Nothingiseasy999 His (Greg Chaplin's) techniques definitely helped, and his channel is unique in that he addresses the psychological components of physical problems. For me, what I discovered is that any problem reduces to mind and muscle, i.e., muscle tension and the mental state that caused it and perpetuates it (misalignment, injury, etc.). Before discovering this channel, I had made progress using somatic movement techniques (based on the books/work of Dr. Thomas Hanna) and compression techniques using a cork roller and balls. Best Wishes!

[@Nothingiseasy999]

Thank you for the response. I have been suffering from this for a long time and did try Hanna Somatics also without much success. I see that the mind body connection is finally dawning in the West. It has always been a part and parcel of Eastern therapy such as yoga ( genuine). It appears that PRI exercises also implements this to some extent. Have you tried PRI exercises? If so, any thoughts on that? Appreciate it.

[@Nothingiseasy999]

Thank you for the video. I am going to try this. I have about a quarter inch leg length discrepancy based on CT scan and anterior velvic tilt both on the left side. I wonder if the shortness is due to the pelvic tilt. I also get hip impingement on the same side quite often. I wonder if these exercises will help in both cases. I have been using a heel lift on my left leg for more than a year and it has helped avoid nerve pain in certain areas to some extent but not the hip impingement. Appreciate your thoughts on these. 🙏

[@Tai-np1nc]

I found that for my twisted pelvis about 2-3 months of exercises took pain away and had seen my strength readings x3 on the weak side. But no improvement in the twist itself. Maybe a structural cause.

[@ChaplinPerformance]

Definitely want to make sure you have objective measurements to determine the amount of twist. Remember that some twist is normal and it is not dangerous to your health! However, there are certainly times when you might have a twist or a bias towards that position where it is hard to change. I’ve been there myself!

[@DanulSenadeera]

Is anterior palvic tilt effected when walking

[@ChaplinPerformance]

Everything is effected when walking

[@DanulSenadeera]

@@ChaplinPerformance please as a huge help 😊😊😊 can you give me your whasapp number

[@Stardust_Truth_Seeker]

Oh there's that masonic had signals again 😂

[@ayushrana9220]

U look like Puyol.

[@ChaplinPerformance]

Bro this is so true. Sanz beard and it's even closer.