Anterior Pelvic Tilt Test | Self Assessment You Can Do

[@slnoll21]

Another test - easier but less precise: just lay on your back on a flat surface, feet on the floor, knees bent at about a 45 degree angle (like you were about to do a sit up). If your low back is in contact with the floor, your pelvic tilt is normal. If your low back is lifted up off of the floor, you have anterior pelvic tilt. Then what you can do is try lifting your knees toward your chest. If your low back flattens out, then it means you most likely have tight hip flexor and weak abs+glutes. If it DOESN'T flatten out, you have a more serious problem with the arrangement of your lumbar vertebrae.

[@dctechnoblood9692]

Scott but u know APT actually causes exactly tight hip flexors and weak abs

[@MikeJustice1993]

How do you know you just don't have a big ass (like me...)?

[@ikeshavnagpal]

Michael Justice +1

[@dctechnoblood9692]

Michael Justice XD cause on top o havin a big ass I've done a scan on my spine and it's visible that I have lordosis (that comes back to anterior pelvic test)

[@firetjue4099]

Thank you so much, good sir.

[@VelhaGuardaTricolor]

2:49

[@General_Philips]

Thanks

[@jamesanthony9322]

He looks like the guy from home alone

[@dljorgy]

N0Gr4vity Holy shit he does! Hahahaha

[@GuerrillazenFitness]

marve? how fucking dare you...

[@dljorgy]

GuerrillaZen Fitness LMAO 😂😂

[@dljorgy]

GuerrillaZen Fitness I gave your video a thumbs up and subscribed for being a good sport about some of the comments! LoL! But on a different note, great vid👍 It has definitely helped me understand my stupid ass APT. I can't wait to fix this damn thing. Tired of constant lower back pain and a posture that Quasimodo would be jealous of. 👍👍

[@bassamabulela]

ROFL

I've been seeing a Chiropractor for a few years and they rarely give me any good advice to fix myself cos they just want me to keep coming back, thanks to guys like you I am learning to fix my own problems! Thank you!!!

[@Lightly_Saltyago]

I'm too fat to even find the back one. lol

[@jayebirdjb7143]

Criss Rivera Try pushing your fat ass away from the fridge!

[@zynouger3094]

Criss Rivera lmao 😂 but nah stop eating lol

[@emZee1994]

Nice. I was always wondering if I had one. also I didn't knw a slight APT was actually normal and not dysfunctional. thank you for teaching that

[@GuerrillazenFitness]

Yeah man, it's common for the pelvis to tilt forward between 4-7 degrees. Anything beyond that is no good!

[@MurrayHerts]

Wow I really thought I did, but from your test it seems like it's fairly normal, now I don't have to exercise!

[@yuyafit]

We just tested this and I used the iphone photo "edit" rotation tool to see what the degree was. Very useful ;) Thanks for the info - great as always!

[@Jaykishormishra1]

Ok now we know that u have an iPhone. U r the richest man in the history of mankind. R u happy looser.

[@MultiRedhammer]

Hi ,I have been doing a daily yoga practice on/off and I can honestly swear by it. Cat/cow and all the other poses get your muscles active and now my back is a lot better, flat when in a sit up position now. Don't be swayed by all the sciency terms and long talking. At the end of the day, do some walking, do yoga daily if you can, get up and stretch every 30 mins if sitting for long periods and you will be ok, also see a chiropractor and they will tell you if you actually have anything to worry about. Also take weekly pics/notes in a diary to track the progress. Hope this helps someone as it has me! P.s. Do not trust athlean x lol

[@mambutuomalley2260]

I can not find the PSIS for the life of me.

[@mariomorua8141]

I have a hard time locating a CVS.

[@rmarin1498]

These videos and YOU sir are amazing! These are very helpful and you articulate unbelievably clear and concise.

[@Expert_Advice]

Only one question Is there any difference between APT and lumber lordosis

[@neilbeech4093]

Thanks Blake!

[@frankfromupstateny3796]

Good....gotta mention the "A.S.I.C."/Anterior Superior Iliac Crest and the P.S.I.C./Posterior Superior Iliac Crest fully....most people don't know what this/they are.....any more than they know "Quantum Mechanics".....keep mentioning the full anatomic structures,...instead of quickly making ref. to the ASIS/PSIS. This massively helps those who have limited exposure to the anatomy... Cheers dude.

[@evgeniagiles4514]

Lost count of how many times he said "anterior pelvic tilt" in the video! but in all seriousness your videos are amazingly helpful

[@jcepri]

I'm 54 and I've had lower back pain, on and off, since age 12. I was diagnosed with mild scoliosis in my teens, but I can see now that I definitely have APT. I had no idea. Could APT be causing some of the pain? Also, my ham strings are tighter than the strings on Jimmy Page's guitar--always have been. Is there a connection (pardon the pun) between tight ham strings and APT? Thanks for opening my eyes to this!!

[@richogem]

there is a direct connection between tight hamstings and APT.

[@gouravbhattacharjee4011]

perfectly clarified..thnks

[@princegupta5110]

I was not able to find the bones

[@danialfarooq7732]

Blake ,i was doing apt exercises but today after seeing this video i found that i dont have apt :) but arch in my back is more than others and also very week core ...everyone say that when your arch is more than normal than u have apt ....kindly make a video on this problem too ,,, many famous channels on youtube are following you ,,,!!! plz do a video for this situation ...thanks in advance

[@miamorris4127]

Danial you have what we call lordosis

[@danialfarooq7732]

Mia Morris LORDOSIS AND APT ARE SAME

[@gingerbreadboy]

I think lordosis refers to the spinal cure, ATP refers to well the pelvis that's tilting to the anterior.

[@Teresahorner]

Klein Chiropractic Clinic. Thank you for explaining. its all hard to figure out. my hip is not working right and now my ribs hurt but now i noticed its going into right shoulder. a chiropractor. told me caz of injury i needed a scree put in at my hip and close to coccyx to help me reline and its causing all kinds of problems in my body. 9 months agao broke tailbone and for some reason my L5 is fractured from aug i done mri n it was just budging but sept now it fractured? i know i got osterposis. kyposis n Spondiosis. but now im told to stop all exercises. and new CT. i thought we was suppose to keep body moving

[@danialfarooq4698]

+Klein Chiropractic Clinic your channel have a video about a problem you mentioned in the first comment ???

[@byakunen]

I have it definitely

[@GuerrillazenFitness]

time to get to fixing it then brother!

[@alephbunchofnumbers]

very simple and informative video, thanks!

[@robk9330]

I don't have anterior pelvic tilt, but I used to and when I fixed it, I still have clunking hips and hardly any hip internal rotation especially when I raise my leg above 90 degrees. Do you know why that could be?

[@bogdanstevanovic9850]

when I squeeze gluts from APT position to normal position my low back stops hurt but if my back is in APT position it hurt, does it means that my pain comes from APT

[@h1cl4x]

Video starts at 2:52 Thank me later...

[@neilbeech4093]

Good video!

[@strongsyedaa7378]

From where to start? Diaphragmatic breathing pelvic exercise, Transversus Abdominus, kegels or fixing pelvic tilt?

[@samuelg315]

I can’t find either of these points, ASIS or PSIS.

[@suparnsharma2519]

Thanks Blake! Finally able to accurately diagnose APT. Can you tell how to accurately diagnose Forward head posture as well? I mean what bony aspect of the shoulder joint should be in line with the ear?

[@GuerrillazenFitness]

Good idea for a video!

[@muscletipsandtricks8980]

Hey my name is josh i'm a 17 year old football player and for the last couple months I have been dealing with a pain in my upper glute almost to the side that kinda radiates to my hip flexor. And it is mostly caused by lateral movements like a side shuffle. And it's not a nagging pain it's a very bad pain and I can't seem to make it any better. Ice baths, lots of stretching, plenty of "warming up" won't get rid of it and it's really effecting my performance on the field I'm pretty sure its been the cause of of a recent hip flexor strain. If you could help me with this it would be a miracle because I'm running out of options. Thankyou so much

[@GuerrillazenFitness]

Hey man, just out my coaching page!

[@lindamills9119]

I'm wondering if a 17degree scoliosis is a contra-indication to performing any of these exercises. Or do you have any specific recommendations regarding that condition.

[@narc6673]

Or they've been succesfully doing the APT excercises and now no longer have APT

[@danieltkach2330]

Very useful, thank you.

[@phantomdaze2599]

After assessing myself I dont think i have APT but thought I had it because i had a very round angle on my back. And my butt kinda stuck out a little. My lower back kinda went a little far inward compared to my upper back. Any thoughts?

[@encly3881]

Maybe lumbar lordosis? (inward curving of the lower back)

[@Spartan117A51]

Hey there, do you have any stretches or exercises for internal femur rotation?

[@suddeninspirations8184]

Can an MRI show anterior tilt?

[@Magicme79]

I have zero problems finding my front knobs (I forget the fancy name), as it turns out, because they REALLY hurt when I touch them :S

[@neckrochylde9]

nice clear explanation.

[@AjinkyaBorade]

thanks mate. for some true light on this topic.

[@gingerbreadboy]

What was causing your clients to think they had ATP?

[@GuerrillazenFitness]

It's just very common, everyone thinks they have one after watching a few youtube videos :)

[@davidalicea966]

+GuerrillaZen Fitness so damn true lol

[@Teresahorner]

gingerbreadboy. with me cause after my injury n docs negect im walking now with wobble and done PT but than doc says i got hip disformity.and i got extra arch in back is what caused me to come searching for answers n help

[@Lightly_Saltyago]

My boyfriend is trying to tell me he thinks I have this, but really I just have a big butt and a big gut I think. hahaa

[@gg48gg]

What about lying on back and putting thumbs on ASIS and just look to see which thumb is higher or closer to your feet. That is the side more anterior rotated, no?

[@charlesmichael4070]

How about posterior pelvic tilt video? Assessment and treatment?

[@AdamRasmussenAstronaut]

I'm so excited to go home and diddle my bits to determine if I have ATP. I feel like I probably do. I suffer from a plethora of problems in the hips and I feel that PT is an issue. Thank you for this information. Much appreciated. If I understand correctly, when you mentioned that you had clients doing ATP prevention exercises when they don't suffer from ATP it can cause or exacerbate your problems. Does that infer that these exercises contribute to creating PPT?

[@JuanManuel-kj9fu]

you should bring someone who has fixed a tilted pelvic, i have no hope fixing mine, nothing has worked...

[@GuerrillazenFitness]

Well, I used to have a really bad APT. I'm actually coming out with something really soon Juan. It's gonna be a SUPER freaking comprehensive guide to fixing APT for good. Keep an eye out for it...think you would love it

[@1804Mak]

+GuerrillaZen Fitness You released it yet? I could really use that right about now.

[@jorgemmmmteixeira]

Do you put the finger in the middle, up or below the PSIS?

[@saraschoellig2705]

I'd love your info to correct ant. Pelvic tilt

[@GuerrillazenFitness]

I have a couple videos on it, but I'm making a program right now that's gonna solve everyone's APT issues! Really excited to finish this thing and give you and everyone else access to register for it :)

[@GuerrillazenFitness]

I'll also be making many more youtubes videos on anterior pelvic tilts over the next couple of months

[@elreks1]

Hey what is the muscle on the front of your hip crease the one on your leg all the way up into the hip crease how do I stretch and release that

[@GuerrillazenFitness]

Rectus femoris? Not sure which you are referring to

[@elreks1]

Yes that one all the way up iN the pelvis it's like a wall there right below the bony part of the crest

[@Teresahorner]

Baby Gotenks. are you talking about where the top of leg is like from our groin going all the way over into our hips cause i got same problem which its effect the back part at time too

[@Teresahorner]

GuerrillaZen Fitness. I think they talking like im wanting to know on the top of leg but it starts at our groins and runs all the way across our hip and painful. sometimes mine feels like it locks if im sitting down n even reach for something in the floor. it even causes problems as well on the back side under neath

[@elreks1]

teresa chase yup just like that I can't open up my hips without me feeling a gring in the right hip

[@hilaritarious]

I'm confused, because my lower back arches and my belly hangs forward, but I must be measuring wrong where the back point is because it's a lot lower than the front point. Is that possible, or am I just on the wrong back point?

[@doublej7257]

hilaritarious you could have posterior pelvic tilt

[@hilaritarious]

I think you're right. Thanks for the reply.

[@doublej7257]

hilaritarious no problem, good luck!

[@M14-r1f]

Im pretty fit but my stomach somewhat sticks outward. I did what you said in the video and it is around the 7 degree mark so I don’t know what to do. Any suggestions?

[@Kn-cf7wo]

I think I have this but I don't walk straight. I lean forward and it gets tiring. I'm 16 and when I lay down my back arches and my front pelvic (?) idk, it sticks up and makes it look like I have a p-

[@JKennyPro]

Jae Tuddle have a what? Lol

[@jholotanbest2688]

I just found those two point and put a ruler between them and I didn't notice any real tilt but me back still looks like it is in great curve

[@JCsExpression]

Will fixing the anterior pelvic tilt also fix lumbar lordosis or the other way around?

[@tgazza1587]

Its a shame i dont have a protractor tattood onto my body lol

[@In5an1tyB]

I can't find the PSIS through my butt cheek -__- I can feel the bone beneath, but its deep and doesn't feel like just a small protrution. Through the layer of fat I can't feel for sure, I'm male and my behind isn't noticably bigger than Blake's.

[@rikaze]

is there a test for posterior pelvic tilt?

[@00212]

if your earhole is behind your hip bone when you look at a mirror from the side, then you have posterior pelvic tilt(swayback). Earhole and the hip bone should be aligned.

[@jargomanihilda8743]

@@00212 I thought you were joking saying they were bent over backwards lol

[@vardaspavarde8480]

I had oposite becose I was idiot doing conventional deadlift round back

[@grantpage2138]

Would having a deep tissue massage help release tight muscles that contribute to apt?

[@GuerrillazenFitness]

If you specifically target the tight and short muscles then yes

[@grantpage2138]

***** So lower back, quads and hips?

[@GuerrillazenFitness]

Yes, there needs to be strengthening involved too. Massage and stretching are only one side of the coin with this issue

[@grantpage2138]

If you don't have APT, do you have any ideas what can cause "butt wibk" when squatting?

[@Teresahorner]

Im not really sure. it looks like i got a tilt and caz of injury now i walk with a wobble? i do have more arch in back?

[@lindcobbs4615]

Im sure this is my problem became it's too painful for me to stand up straight.

[@sumchin]

have you fixed this?

[@elreks1]

My rear is higher than my front also all the muscles on the front bone part you said to find are like really rock hard

[@alexanderbrandt9816]

When i'm running I find that if I engage my glutes to tilt my pelvis my form improves a lot - which I thought must mean I had an anterior pelvic tilt. But I couldn't really tell from this test, I mean what's the difference between 7 degrees and 13 - I'm not even sure I was measuring from the right spot. Could 13 degrees be enough to be a problem, or does it need to be like 30, which would be really obvious?

[@nashlibleo]

Alexander Brandt Well I'm no expert but another video by a Physiotherapist states that any tilt close to 15° is counted severe. 13° does sound just round the corner of turning severe though it takes ages to turn 15°.

[@KungFuChopstick]

Is APT and Lordosis (Hollow Back) the same?

[@GuerrillazenFitness]

No, APT typically causes lordosis, but not always

[@KungFuChopstick]

GuerrillaZen Fitness Hmm i have lordosis since birth i think :P

[@lindamills9119]

Everybody has lordosis in their lumbar region of their spinal column, it's normal. The thoracic spine curves out (called kyposis) the lumbar spine curves in (lordosis). I'm sure Blake is referring to lordotic curvature beyond the normal range.

[@KungFuChopstick]

Melinda Frankowiak Yeah my spine is having a too big curve.. I can fit my whole fist between my lower back and the floor when lying on the ground.

[@lindamills9119]

me too!

[@jayanthivittal2428]

Thank you very much for the easy self - test.

[@AmanSingh-ht6qt]

Brother, I have pain in the lower back, whenever I lift a baby, I feel stress in the lower back from the first minute. Reply brother 🙏🥺

[@aleksandrosandevski6206]

Is 4-5 cm good?

[@alexloverink7201]

i already know because it looks like im arching my back forward but im not

[@orangeterritory9169]

I might have it?????? Thats why my stomach protrudes alot even though I'm skinny

[@rnin8208]

Can this cause decrease in the height. I have weird height fluctuations I'm actually 180 but I keep getting different heights in the morning sometimes even 176 sometimes 180. Any idea?

[@TheLukejitsu]

Just spent ten minutes trying to find my psis and all I have to show for it is a smelly finger

[@giveupndie4559]

mine is like /

[@ChrisReher]

I'm not THAT fat, but I can't find the anterior one. Or maybe I am? How do people with more padded waists/hips find this thing?

[@mohsendiaz7094]

Chris Reher send me pic of u i will tell u where to find those anterior ones

[@nadz993]

PSIS is lost in me. And im skinny

[@loot6]

"A self assessment.....on yourself"......**cut** do it again from the top

[@TheDarkstar3601]

you must be fun at parties.

[@GuerrillazenFitness]

hahaaaa

[@mikewheatley4454]

Great video, great beard. win win

[@tkkt3605]

fing guy talks to much. just get to the point.

[@dogeness]

Where are you from? You have the same accent as Dave Walsh, the pro Halo player, lol.

[@P8perpete]

I think I have both an anterior pelvic tilt and I know I have major glute imbalance. Fml

[@zainabfatima9323]

Starts at 2:52

[@p2wg1llia]

ty daddy

[@JessicaGail]

yes, ty daddy

[@LaMissa1]

When I lay flat on the floor, my sacrum hurts really bad. There’s just all this painful pressure on the sacrum, like it’s stuck outwards, and it actually looks like it’s sticking out when I stand up. I’m really certain I have an anterior pelvic tilt, but what do you think?

[@charon1925]

so the problem realy is just my hamstrings

[@candoncity]

you comment but no exercise to show

[@charlieterrell8501]

Damn I wish I was just a chick so that I looked better with it. Seriously, half the girls at my school seem to purposefully want anterior pelvic title so they butt look bigger

[@BBBB-tg2ez]

we need close ups on a few clients

[@BBBB-tg2ez]

else Imma have to work harder

[@snaggleclaw]

I can find the front point, but in the back, I feel a lot of knots/lumps. I can't really tell what I"m feeling for. I'm female if that helps any.

[@GuerrillazenFitness]

Hmm, yeah it can be quite a challenge to find the right spot. Like I said though, if there is s HUGE difference in heigh between the back and front of the pelvis then take that as confirmation.

[@maveryk]

A post it? I drove a gd nail into my ASIS... I need to listen better

[@Tamberlaine02]

*sigh* I thought I just had a nice butt... Nope. Severe APT

[@ልጅተስፋዬ]

Im not enjoined

[@JaceC88]

Cheers for video but feel like you could have explained it in half the time!

[@noemi9985]

*👌🏾*

[@gabrielyossef4436]

Girls look good with A.P.T.

[@Yumyumhoneybun]

Roronoa Zoro No, because it gives us a belly

[@amziedragon6619]

Yup, makes you look preggers- not good at all imo.

[@bigyikes5958]

Bruh when they have clothes on

[@NakituMinayashi]

Jeah, use someone's finger! :D

[@GuerrillazenFitness]

>.

[@GuerrillazenFitness]

You're putting the finger on the pelvis, not up their butt ;)

[@NakituMinayashi]

Lol! I know, just sounds funny :D Great video, by the way!

[@pendlehillbillies3828]

Dude your teeth are too white,.

[@advbing]

No point, waste of time

[@SideMonkey]

This video makes no sense

[@mnzrk]

How to make 15 seconds video into 6 minute video. Seriously, it has more useless filler words than my thesis.