Anterior Pelvic Tilt - Fix it for Good

[@logancobb4330]

Man, this is next level. Thank you for backing up your viewpoints with clear language and demonstration. Huge fan of pretty much all your work so far. 🙏🏼

[@ZacCupplesPT]

Thank you so much. Happy to have you here!!!

[@John-bv1lx]

Im an practitioner of osteopathic medicine und I just discovered your channel. You explain body function and basic principles in such a clear and concise way its really beneficial. Thanks and I hope your channel grows a lot because this is high quality!

[@ZacCupplesPT]

I really appreciate that and glad to have you here!

[@pug7053]

Go AT Stills.

[@123runsallie]

Wow. I’ve been doing the wall squat for a week and what a difference! I walk easier stand more comfortably. Moving on to the next moves. Thank you.

[@ZacCupplesPT]

That is awesome to hear!

[@yellow1612]

Wow? The views lately? Im glad people are finally realizing how great your channel is. I wish you the best

[@ZacCupplesPT]

Thank you so much! It’s been cool to see

[@youngphil8766]

Bump the algorithm, thank you for the video and info!

[@ZacCupplesPT]

Thank you! 💪💪💪

[@paperfart3988]

This is amazing. Ive felt like the corrections Ive always been told to make dont address the overactivity or lack of activity in my hips, and the attempted adjustments come from everywhere else. I like that you pointed that out. Ill definitely be making this a routine!

[@specialone6731]

Thanks Zach I was just looking for this on ur channel

[@ZacCupplesPT]

Just in time!

[@flochfitness]

Excellent!!! Love the exercise progressions 💪🏻

[@ZacCupplesPT]

Glad you like them!

[@zacharymoore9690]

Great video Zac. Super clear. Super informative. And super well delivered / explained. You’re new video editing / approach is going great too! Not to say your old one were bad. Not at all. But these have a “polish” that take them up a level. Thanks as always!

[@ZacCupplesPT]

Thank you so much! Glad it was able to be clear and happy you enjoy the new format!

[@ANDYNEWK]

Interesting. I have a APT but really poor IR (near zero) on the table and really good ER.

[@undrsideclarity]

just because something is normal doesn’t mean it’s optimal

[@shintel1029]

This is the best video I've ever seen on this subject. Great job and you have a new subscriber

[@justinlowrey.lubbockrealtor]

I’m in shock right now. I always wondered why my pant line was much higher in the back (looking on the mirror from a side angle. And why my back was so curved in my lumbar area. I’m a healthy 36 y/o male (5’9” 170 lbs). I’ve always distance ran and lifted weights. I’ve had a microdiscectomy on 2 levels in 2020, from extreme sciatica. Was ok for the past 3-4 years and just re-injured with bilateral sciatica beginning again. MRI last week showed 2 bulging discs at the exact same place with really degraded facet joints. Last night, I came across this video and started looking in the mirror and would do pelvic tilts over and over, tightening my glutes and abs. Then once I got that movement, I started walking with my pelvis forward and focusing on activating my glutes. Pain almost disappeared entirely! My glutes are tired and sore (no wonder, I was never using them previously). Woke up this morning, focused on my posture and activating my core and glutes and so far today my pain has gone from 7/10 to 1 or 2/10. How did I never catch this before? Also, it’s no wonder my facet joints show to be that of a 70 year olds, my lower back has been taking all the load all these years.

[@mikewerner1789]

its works instanally. Thank you very much! keep it up!

[@El3bha_sa7]

Brilliant!! Thanks you.

[@ZacCupplesPT]

Glad you liked it!

[@Nadiajoybari]

Thank you 🙏🏼

[@sunset6958]

I think the internal rotation and anterior pelvic tilt part has a lot of truth in it. Im going to do these for myself and see how they work Thanks for the video

[@ryanastoner]

Hey thanks for this. I'm going to put these to work. It all makes sense.

[@ZacCupplesPT]

Glad to hear!

[@kuisi1818]

Thanks for the great content Big Z! The part about hip IR still confuses me a little bit. I see lots of people with pretty apparent concentric muscle action in the lower back/upper glute area that have 0 (or very little) hip IR when I measure it. I always assumed that those people can’t show me IR because they are already biased into IR because of their APT. So the part about people having a lot of (measured) IR being in an APT is kinda messing with my head 😵‍💫

[@ZacCupplesPT]

Usually in that case you likely also have posteriorlower pelvic muscle activity, so can have both at the same time

[@hansdeuer2028]

​@@ZacCupplesPTHey Zac, so whats the best solution for this case because i think thats exactly my problem. Zero femoral internal rotation on both sides but my straight leg raise is about 55° and i have much of an apt. Thank you!

[@preethigopalan7099]

Hi Zac, For of all, thank you so much for such informative videos. My understanding has improved along with posture. I do practise yoga and your videos also has made a tremendous improvement in my asanas. I do have one question - what could be done if one of the hip appear to be in anterior pelvic tilt then the other ? If you some free time, pls do let me know if my question is valid and if this scenario is possible, how to address it.

[@ELiT3Gh0sT]

Hey Zac, Thank you for your amazing work. I‘m currently dealing with Anterior and Lateral Pelvic tilt an started with the Wall Squat to first adress the APT. I‘m a bit confused which Variation I should choose, with a band, a Yoga Block or without anything? Especially since one leg is more internal and the other more externally rotated, because of the Lateral Pelvic tilt. Thank you in advance!

[@Jiturra01]

Great video, been having problems getting left aic progress. Going to try this

[@ZacCupplesPT]

You got this!

[@YaStarz]

This is a very interesting take on the topic. Most videos on the topic just cover that old theory that has not really been proven but somehow is even taught in school. I have a strong APT and my hip mobility is actually pretty good. Seems like there can be different causes for this problem. I somehow keep standing not straight but with my upper body leaning to the front. Since I realized this I try to fix my standing position. My harmstrings are also very limited in movement. Working on that helps me to actually fix it to some degree. I already almost completly fixed my shoulders leaning to the front by doing long weighted chest stretches (laying on my side and holding a dumbbell in my straight arm upwards). Most exercises didnt help at all because they only fix one possible cause. You need to figure out what helps you.

[@lolashowme]

Do you happen to have a link to that kind of shoulder/chest stretch?

[@derkernspalter]

The most annoying part is that anterior pelvic tilt pushes the tummy further out as shown in 0:10. 😀

[@cambonantoine7091]

Hello Zac Cupples community, I love his content like you and I need your help, do you have any suggestions for content to help regulate the nervous system, depression and peripheral neuropathy ? Thanks you very much !

[@ZacCupplesPT]

Thank you for reaching out. If you are dealing with more nervous system issues and depression it's best to get checked out by a medical provider to rule out anything sinister.

[@Wariotelli4]

Been looking for a vid like this for a while. Wasn’t sure if adjusting the tilt was only useful as a deadlift cue or if we should be in that position at all times

[@user-dg6zy3fs6c]

Is there an updated version yet or are these still the best breathing exercises to fix pelvic tilt?

[@tonkaktoy]

Hi Zac, thanks for all your great videos for us non-physio noobs trying to find effective solutions to low back pain! My question is regarding the 1st exercise, wall squat. Should we tense the stomach muscles in any way (I know this is highlighted for 2nd & 3rd)? I'm not noticing contraction / tiredness of any muscles at the moment, although just starting with this exercise. Cheers again, Mark.

[@ZacCupplesPT]

Happy to help! Just exhale to get some abs. It doesn’t have to be a dramatic amount. Slight awareness is all

[@tonkaktoy]

Thanks for taking the time to reply Zac. It's really appreciated.

[@user-dg6zy3fs6c]

Male pelvic floor dysfunction suffering… hopefully this helps

[@paaaatrika]

I'm very confused by the first exercise. I don't feel anything in my hamstrings or glutes. I feel like a foot long and 1/4 squat puts all the stress (which is minimal) on the quads. I feel my spinal erectors more than anything. Cross connect causes cramping in left erectors when i do right arm to left leg.

[@rajeevnaik3877]

Even I feel more in the quads than hamstrings

[@tjr930]

Hi Zac, I have anterior pelvic tilt & rounded shoulders and have watched your videos for both. To me it seems like the 1st exercise on each video kind of cancel each other out? The reaching forward pushing the shoulders forward and then the raising the leg from the other video putting me back into atp position. Can you advise on if this is true, if it is fine to do both progressions simultaneously, or if maybe there is alternative? Thank you

[@rajeevnaik3877]

So in the wall squat should we reach more forward with the arms with each exhale? Or it’s static with arm reach and breath 5 times? Great video though👍

[@jesstollman9029]

Hi Zac! Could you explain your rational for the order of these exercises? Typically I think of working from the ground up, but could def see the argument to involve gravity moreso off the bat. Why wall squat first and hooklying last? Thank you!

[@tongzilla]

Why the cues to push on the inside of the foot? I thought inside foot pressure is associate with hip IR and sacral nutation which encourages anterior pelvic tilt.

[@ZacCupplesPT]

Relative motion = bones go in opposing directions. If I can IR through the foot, I have potential to ER up higher. You'll always be IRing

[@beautifulmotherlove]

love you clarity zac. thaank u. what if the rectus abdomiis is tight only in one side? (the right side only due to flat turn of the spine to the R )and causes a down pump handle? can u suggest a drill for such a case to decrease the rectus abd. tonus on the right side?

[@ZacCupplesPT]

I would look at some of the moves here - kzbin.info/www/bejne/eGXNpqtvrNdli9k

[@werneropfolter3512]

Awesome Video!! I have two questions: - Is there an option to take the advantage of this wall squat variant and still encourage calcaneal inversion (as in the single arm reach variant)? Or would that be paradoxical? - Would a wall push cross connect version be more appropriate for a narrow ISA? Thanks a lot - keep it up!!

[@ZacCupplesPT]

Glad you liked the vid! What would be your reason to want calcaneal inversion? WP cross con seems to go better for narrows Great q’s!

[@werneropfolter3512]

@@ZacCupplesPT Thanks for your answer! Because i love your wall squat single arm reach for pronated foots. And i asked myself if one could work on that anterior pelvic tilt and on the pronated foot at the same time?

[@ZacCupplesPT]

@@werneropfolter3512 You would still want to keep the inside foot contacts, but I'd do it on a ramp to help w/ the foot

[@Ghosttheinsurmountable]

On the first exercise he didn't reach down at all. Only in the second clip where you said not to bend your upper back. So how am I supposed to reach my arms forward without bending my back

[@tone3560]

In regards to the hip rotation laying on your back for external and internal rotation angles. Are you saying that at a 4-10 degree anterior pelvic tilt we should easily be able to hit those internal and external angle values or would within 10 degree of what you said would constitute as " you are in a normal range of anterior pelvic tilt.?" Also the way you constructively criticized the 99% of other videos saying stretch hip flexors and straighten glutes yet these people had positive results seem questionable in nature to who actually is telling the truth?

[@fantasticsituation9461]

what does it mean if i have more external rotation than internal rotation? my internal rotation is actually quite low compared to the average but my external rotation is normal. i have the appearance of an anterior pelvic tilt so this doesnt make sense based on what you said in the video. im having bad lower back pain and i need a solution

[@alexanderh.6603]

Can someone explain how to push off the wall with heel of foot and engage my glutes? I only feel the muscle in the inner side of my knee activating. Any help would be thankful.

[@sleepingrogue4130]

Play with your stance

[@kevinohara21]

Thanks for the video, Zac. I was wondering - are anterior pelvic tilt and rib flare in any way related? I think I have both, and I wanted to know if these exercises could address the ribs, too. Thanks!

[@ZacCupplesPT]

Yes. They definitely go hand in hand

[@kevinohara21]

@@ZacCupplesPT That's great to hear. Thanks Zac!

[@tongzilla]

Re your argument for not even tucking the hips in hooklying because it’s likely to come from lower back flexion rather than true pelvic movement, why would I mind that since a lot of people with this presentation also has a hyper extended lower back? I agree bridging up is no good but a gentle tick seems ok even if a bit comes from lower back flexion?

[@ZacCupplesPT]

Depends on what your goal is. If the goal is relative motion and maximizing range, then ideally you'd want to best disassociate pelvis/spine vs moving them together as one unit. Practically, most people I coached the tuck with tend to overdo and cannot do it subtle enough. I've found going through the foot to be much more useful in that regard, hence the shift.

[@ozangulsen8170]

Hello. Firstly, thank you. I have a question. Are we going to do the moves every day?

[@ZacCupplesPT]

Thank you and if you want best odds of improvement, yes

[@yarinpinto7597]

What? I’m so confused is not the opposite? I have super APT with all the patho pec related problems and I have 0-5° internal rotation. What am I missing? Duck feet, internally rotated femurs, rounded shoulders ETC… I don’t have the internal rotation range that you are talking about… Why?

[@levistus43]

Have you found something? I also have only like 5% internal rotation and it's painful. Every time I raise my knee my hip externally rotates by itself.

[@harjas2304]

hey zac i have a problem with my rib cage where my middle ribs are protruding out, can you give an solution about my problem it would help a lot . thanks

[@ZacCupplesPT]

I would look at this video - kzbin.info/www/bejne/eJu5ZYGrm79larc&t

[@miamorewearhouse7247]

So on the exercise, We dont need to tuck our pelvis? Let the breathing flat our back?

[@goodyeoman4534]

I don't quite understand the breathing thing. With the wall squats, do we just raise our arms and hold for a second then lower? Thanks

[@dwapalcewzmywarce3453]

hey, which muscles should i feel during a wall squat

[@endlessflorida]

I’m trying to understand why the bottom of my heels hurt (for 10 years) so bad along with my lower back. My lower back is super tight and I have anterior pelvic tilt. My hamstrings feel very tight also. Could that be the cause of my feet hurting? I’ve seen quite a few doctors, and I can’t seem to get any answers. Thank you!

[@quintessential5145]

Should we feel the glute and ham working in the wall squat or no need?

[@ZacCupplesPT]

Glute and hammy are extra. It’ll be mostly quad

[@bevictorious7340]

Greetings Dr Zac. I have a separate question. Do you think that overhead press can be bad for the rotator cuff & the Supraspinatus tendon long term with progressive overload, given that form is right. Would the Same apply for the decline dumbbell pullovers. Thanks

[@ZacCupplesPT]

If form as good and you have the motion, then it's probably a solid choice. I program it from time to time

[@bevictorious7340]

@@ZacCupplesPT I have been training progressively for 6 years , and I found that the overhead press, which is an exercise I'm really good at, started to affect my rotator cuff muscles tendon ( when I do a rotational movement I get a strong burn). Decline Pullovers caused some sort of scapular burn ( a weird one ). I like both of them , but I'm kind of hesitated about them. I'm a Coach myself and I usually program cable pullovers , but the overhead press is something I started to shift slightly away from. Would love to know your thoughts based on your experience. Much Love

[@ZacCupplesPT]

@@bevictorious7340 That's interesting. Usually if the load is focal in an area there's either a loss of movement or a technical issue. Bilateral lifts restrict motion to some degree in lieu of force production, which has positive benefits. So, still some utility, but not if the load is in undesirable areas. So either need to increase motion or refine technique, or pick something else

[@bevictorious7340]

@@ZacCupplesPT I really appreciate it Dr Zac. I'm honestly not 100% if it's from OHP. Maybe it's a contribution of different stuff.

[@shubh5580]

is deep squating or Indian style pooping is beneficial in fixing anterior pelvic tilt?

[@ango3185]

It's quite difficult to understand fully for me as a non native english speaker.i though (from the other vidéos) that we had to build abs to hold our guts ?? But I do have belly pooch who appeared and i used to have much hip rotation doing taekwondo etc and suddenly not being able to lift and rotate my leg.....

[@ZacCupplesPT]

It’s sort of like improving movement in this region so the guts don’t “rest” where we want them. Let me know if that clarifies

[@ango3185]

@@ZacCupplesPT but would do exercises like the plank building muscles help to hold out guts

[@mainuser98]

I dont have a cube. Can i use a ball?

[@AnkurSingh-bc3jd]

hey zac is but clinching bad and is it a compensatory mechanism for anteriorly tilted individual??

[@ZacCupplesPT]

It would limit movement, so it’s not something I coach.

[@EstroJenSing]

Is this the same thing as lordosis?

[@pilatesnerds3895]

So if u lack hip internal rotation would that not reduce SLR?

[@ZacCupplesPT]

It could. Depends on the pelvis orientation

[@JimmyVu415]

Can you do one for left aic right bc pattern too?

[@ZacCupplesPT]

It's not something I really consider anymore

[@micah1545]

@@ZacCupplesPT Hi Zac. What do you mean you don't consider it anymore?

[@ZacCupplesPT]

@@micah1545 I think there are different asymmetrical presentations based on structure that PRI does not consider since when I last took their courses. Unless they’ve changed that is

[@micah1545]

@Zac Cupples OK thanks. I've been doing that protocol and it seems to be mostly helping but does feel like I may have a couple other patterns that it's not addressing.

[@2fastnfurious4u]

so if we do have limited SLR we should do the tuck instead?

[@ZacCupplesPT]

Nope. I don’t coach tuck anymore. You’ll likely need to do things to bring hips back. Have a swayback video coming oht in a few weeks

[@sunset6958]

I have a lot of studying to do 😅😂

[@JamieR]

My mind instantly went to - "I'm gonna show you what the sequence is - for only $9.99 with my premium subscription" 😂 Thank you so much for these videos! You always give concise and easy to follow info, with easy actionable steps to correct the dysfunction. Subscribed and liked. I hope your channel continues to grow! There's so much misleading info out there.

[@ZacCupplesPT]

Hahahah now that would be something. Glad you enjoyed the video and happy to have you as one of the fam!

[@hamidman6974]

Anybody improved their erection / pelvic floor problems through this exercises?

[@user-dg6zy3fs6c]

Same issues for me

[@anthonycareyanthonyc]

Close your eyes and you’ll here Nicholas Cage giving you pelvic tilt advice

[@Utcas]

😊😊😊😊😊😊😊

[@merindadiesel3370]

I Look pregnant😢

[@GamingDad]

Me too

[@SlimSigtrig]

It’s genetic I had it as a kid my daughter who is 5 has it nothing is tight or weak it’s just how we are shaped there are millions of people with good posture who never stretched or strengthened anything who are even overweight

[@shakilhaque1822]

This looks like the "proper" fix for someone with a left aic pattern.

[@ZacCupplesPT]

Perhaps!

[@scottk1525]

I just don't understand how these strange exercises are supposed to accomplish anything. You say things like "this will encourage less of an anterior pelvic tilt." What does that mean? And how does doing these exercises for 5 minutes per day really "encourage" my pelvis not to tilt for the remaining 1,430 minutes?

[@ZacCupplesPT]

I appreciate the question. The basic premise is knowing where body is in space, how associated limitations present when that occurs, and coaching the exact opposite strategy over time. That’s as simple as I can make it without getting too in the weeds. Your question is a fair one regarding the day. Ideally this would be part of a progression of more challenging positions. But you can still get some solid changes from a little bit of practicing a specific drill. You don’t have to practice a musical instrument all day to play a tune. You don’t have to life weights all day to build muscle. Similar premise here. Hopefully that clarifies

[@scottk1525]

​@@ZacCupplesPT Thanks for the reply. When you say "coaching a strategy," are you implying that the goal is to train one to consciously keep their pelvis in a certain position as a matter of behavior or habit (aka: strategy?) Or is the goal to create structural changes that make the desired posture a bit more automatic? Something else? " *You don’t have to practice a musical instrument all day to play a tune. You don’t have to life weights all day to build muscle.* " I'm not asking if one need practice all day in order to make progress. I'm asking the exact opposite; is doing these drills for merely a few minutes going to result in changes that last all day (as one would hope a change in posture would.) In other words, if I were to do these drills daily, then after a month I'd accrue about 150 minutes of practice. Is that enough to override the hundreds of hours of each month that I'm "practicing" pelvic tilt? Also, it's one thing to practice playing a tune to improve at playing that tune, or doing pull-ups to get better at pull-ups, but I'm having a really hard time figuring out how these odd positions and drills translate into anything I do throughout the day. I'm sure with practice I can get better at putting my feet on the wall, holding a block between my elbow and knee, and nasal breathing while my lumbar spine sinks down. But as far as things I do in my day-to-day that resemble this bizarre drill, and that could stand to be improved by it, nothing comes to mind.

[@dominicbrady1539]

This guys hands move like he just did a 101 body language course. Way too much forced hand movements.. But it is a well done video. Good content

[@ZacCupplesPT]

I appreciate that feedback on the hands. Glad you liked the video!

[@gerafinali4384]

Could you just time stamp the exercises? I realise I'm not interested in the explanations, just the solutions.

[@ZacCupplesPT]

It’s also important to know if you would even need these. For example, if you are relying on just how you look and you skip to the exercises, you would miss out on the cluster of findings I used to program these specific moves. If you don’t fit that cluster, I find that they don’t work as effective. Does that make sense?

[@Pavel_Franta]

seems like copy of Connor Harris :P