How to Address the Root Cause of Swayback Posture - Exercises + Assessments

[@yuritzigov1524]

As an orthopedic massage therapist and dancer, I can say this is the best video I’ve seen about how to truly help sway backs, it’s way slower than what people think! Amazing explanation and way to show. 🙏🏻👏🏼

[@vikramsamanta3780]

This indeed works, every single exercise including the first one. But it is very technical and you need to pay attention to every word that comes out of connors mouth

[@Tko_Seven]

You are amazing Conor! Internet is full of pseudo experts who can't even properly distinguish anterior pelvic tilt and swayback. Your deep understanding on the matter and ability to explain nice and simple is just super. Subscribed!

[@martinoffl]

Do you know one thing 😂😂 As. Per u mentioned anterior pelvic tilt and posterior pelvic tilt (sway back). These are not Only the things In the posterior pelvic tilt( sway back). Again the 2 things will come Sway back with forward head posture and Sway back without forward head posture. 😂😂😂 Literaly both are somewhat different

[@mikede2331]

Both can affeft how the scapilar sits on the rib cage causing wining. Its all head work😂

[@jaybird7132]

Best video covering swayback on the entire internet.

[@amandaward7823]

Now I finally understand why I constantly feel like my butt is flexed and pulled in. I’ve been trying to correct my posture but didn’t know what to actually work on and I believe this is why I’m having problems with back pain now. I’m probably not focusing on the right areas and most likely making things worse. Thank you so much for making this video!

[@SlRDancealot]

I'm so glad I got this in my feed. I've been doing these exercises for a very short amount of time and they not only have helped my posture but the relief on my neck/shoulders is really noticeable, too. Thanks for making the video!

[@HappilyAnonymousGirl]

This stretch at 12:40 seriously blew my mind the other day….. I have never felt something like that in my entire life. When I stood up after doing this stretch I felt like I was standing in a new body… I look so different in the mirror… I think this video changed my life. God bless you. I’m so glad I followed along with this one, even though I thought it wouldn’t do much…

[@conorharris]

That is so great to read. I love to hear it!!

[@snwboardr9876]

I’ve been sitting here for about 15 minutes watching back and forth on this stretch and I cannot for the life of me figure out how to do this stretch properly. The only thing I feel is something like a hamstring stretch 🤷‍♂️no clue

[@HappilyAnonymousGirl]

@@snwboardr9876 It’s ok I struggle a lot with this every time. Most of the time I use a mirror to see myself from the side and it helps a lot. I did this in front of my physical therapist and she was impressed at how much I learned from watching KZbin videos. The only thing she had to correct was my left knee falling inward. I was so excited to finally learn what I was doing wrong lol. So simple yet it made quite the difference. Try to play around with it until you feel it. Sometimes it may take a minute to feel the right muscles, because they may have been turned off for awhile.

[@snwboardr9876]

@@HappilyAnonymousGirl Another 30 minutes down the drain. No stretch in the hips but feels like it was a hell of a hamstring and quad workout. At one point my groin muscle on my inside left leg cramped so bad I shot up in the air. One thing is for sure, I’m giving Connor some serious positive feedback analytics with me watching this video 10,000 times trying to figure it out. So I’m confused when you say your left knee was falling inward. I thought he said you want your left knee inward some and your hip to sit further out past it?

[@snwboardr9876]

I’ve truly never been so frustrated trying to figure out a stretch in my life 😔😔

[@michaellieberman9419]

Phenomenal video thank you. After 4 years of unexplainable pain when I sit at my desk, today I’ve realized that it’s because I have a posterior pelvic tilt. I guess I’ve got to get to work! Again excellent video thank you.

[@hustler3577]

My favorite channel on Functional And performance improvement.

[@conorharris]

[@carnigoth]

A moment of silence for everyone who would need an expert like Conor for their posture issues but prolly won't ever stumble upon

[@conorharris]

Pour one out for those poor compressed souls

[@jasonn_lifts]

@@conorharris haha

[@ShirleyChang-d9h]

You’re sooo good Connor!! Glad I came across your videos!! 👍👍

[@rubyrayne8]

Oh my gosh! I am so grateful to have found your video! Your explanations are so clear and concise and thorough! I’ll be referencing this video for a long time. Thank you.

[@tobyisaracoon]

I have swayback along with level 1 cerebral palsy (spastic diplegia) and it causes me to have dropfoot, jumpgate, and high arches. I am grateful I can at least walk and get around. thank you for explaining this it explains why I get shoulder pain along with my tight muscles

[@valo9678]

Man I’ve been dealing with this for years. I was convinced I had anterior pelvic tilt but I deff have sway back. Can already feel relief thanks 🙏

[@Rokia2003]

How is it now?

[@heathermunoz6282]

Wow. You explain so well that even I can understand.

[@johnramos2643]

Incredible information! You are amazing💚✨️

[@chaohao4252]

Your content is gold. And could you explain the relation between APT and sacrum nutation and counternutation, how the APT or PPT influence the sacrum? Thank you

[@jivkonanchev591]

excellent coaching skills, bravo

[@moonglow1158]

Awesome thanks . I had a shoulder resurface overstuffed so my whole right side is colllapsing the hips and pelvis more swayback than ever . Will work on these…. Need shoulder revision. To total to get arm above my head !!!!

[@JayLim-pw2zx]

Hello Conor, I’ve been binging your content on your blog and youtube which has enriched my understanding of posture. I know for sure that I’m currently in a state of swayback posture and that there are other layers beneath this. I’m curious if progressing into exercises for a PEC pattern would be the next step for swaybacks?

[@jesusherenas1312]

This is extraordinary, thanks for sharing your knowledge with us! You saved my posture, amazing.

[@coffe6743]

How long did it take?

[@LPCandArchetypeDeconstructor]

I watched and re-watch the 90/90 and when you are describing the slight pull down of the heels Trevor raises his pelvis off of the towel. Am I seeing this correctly that there is an elevation of the pelvis when you pull down your heels? And thank you thank you thank you thank you for this video! I was yelling yes out loud to everything you were saying. I have been treating the symptoms of this swayback for almost 10 years and no one identified it as sway back. They treated my pelvic floor issues, my upper shoulder issues, my thoracic issues, my sacrum issues but never saw me as a whole person. Thank you!

[@ahmedel-beih8908]

Hey Conor 👋 I am very impressed with your work and was wondering what your training background was? It's clear to me that your core education is in physical therapy and yet it is also pretty obvious that you incorporate anatomy trains (fascial lines) in your practice. I am looking to understand more about the body and mind through the vehicle of martial arts but I've also been complementing my knowledge with other modalities. That being said, your approach is pretty unique and hence my question. Keep it up 👏

[@pratikbasu1618]

you are amazing . i’m a doctor though.

[@Blueskies1180]

You my friend, are brilliant with biomechanics...I'm not gonna pretend I can even keep up with you, but I watch and re-watch, and re-watch your videos to get it to sink into my brain...you need to become an Osteopath...(if you're not already...just sayin') You'd be an amazing one with all this knowledge and understanding of biomechanics.

[@eastcoastkickz4891]

Been looking all over the place for posterior tilt

[@shannadehning9464]

I'm very excited I found this because I can't afford PT. I have issues with anterior pelvis but when I over correct I get issues with this. Thank you!

[@mikede2331]

Iv veen through this you say 😂 2 postures olay tricks wirh your eyes in the mirror. I srill got sway back or anterior tilt . or something looking similar. Also your whole play/saved list is viewable/ i notixed one veideo quick looks like u bmvistied same psotre vidoeos as me pretty much😊 Also someone told me my play list was viewable a few months ago. Interesting play list the said i couosnt believe it haha

[@ohad4k979]

Just what i needed

[@conorharris]

Glad it's helpful for you! Should see some nice improvements with these drills

[@VintheValley]

Connor!! Why aren't you in Australia so you can fix my severe (70°) lumbar lordosis, resulting kyphosis, and barely moveable calves!! 😩😩

[@carrd1]

Love this! I’ve been waiting for this video. Thank you so much! Can you do a video on the obturator internus and other small rotators? Also including the sacrotuberous ligament? These little muscles are not talked about much in PRI or posture. Tight on one side, loose on the other. What compensations are happening?

[@walidak8229]

Technics are a bit complicated.

[@MuscleManMarcus]

Just don’t be impatient for something happen quickly

[@DanielleDeutschTV]

Wow! I love a video that advises me not to do crunches to find a strong core! 😂❤ I will add this and let you know how it goes.

[@DanielleDeutschTV]

There are two kinds of exercises for people with this representation… Exercises I should do more from PT’s and exercises I actually do. In that case I’m more likely to do something consistently when it includes a stronger sense of where I’m trying to go which is to sit upright with the legs extended so I can make that my main desk work position. When you recommend exercises like you did without giving how much to do them unless it corrects it right away I’m less likely to do it. My goal isn’t just to improve posture and motion with it but being able to sit upright with legs extended while doing work at the desk. I suppose legs up the wall will become a friend to me.

[@Κάρστεν]

Will those drills also address the "retroverted femurs" aspect of this posture? Thanks for such an awesome content.

[@conorharris]

It very well could. Thanks for watching!

[@lcaizaguano]

Hi Conor, Can these exercises be combined with weight lifting? What type of exercises and what not. Thank you

[@napakamu9670]

It's incredibly hard not to incorporate the rectus abdominis during the exercises

[@ismailb4334]

what would be the next step? things like staggered deadlift to improve hip internal rotation?

[@bloodlxlart9958]

THANK YOU

[@Leonidas-eu9bb]

i reversed this problem coincidentally. I think there is an exercise with so much benefits in relation to restoring optimal posture. The exercise is relative save but definitely not easy for beginners. It's the 45°Hipextension with a bar (loaded) on your back. It's is really important to hold the bar on your upper back and extend as much as possible at the hips. Focus on felling the Latisimus and glute max. Just do 3 hard sets and you should feel the difference immediately.

[@gustavel6333]

This is a lying good morning?

[@HenryPiffpaff]

​@@gustavel6333exsqueeze me?

[@mirtnukus]

Will swayback also affect digestion?

[@okzoomer5728]

I developed swayback posture rapidly because the Chiari malformation caused hip leg abdominal muscle weakness which caused my spine to lose its shape in just a few nights getting in and out of bed. If I tried any of these exercises there would be a high chance of them paralyzing me because Chiari is very sensitive to pulls on the spine. Do you have any recommendations for gentle exercises that I can do while standing sitting or lying down that would not pose a risk for aggravating Chiari malformation?

[@candicecross9427]

Maaaan this is good!

[@miamorewearhouse7247]

Is it possible to hv swayback posture and left AIC? Which one should be fixes first?

[@chrisvanderwalt4691]

and everybidy keeps telling me to push my shoulders back, im going to give this a go hopefully it fixes my crooked overworked body

[@neilbeech4093]

good advice!

[@jaedonlong4084]

Phenomenal

[@dorisw2507]

what can we do after this- anything to add more strength ?

[@dominikgolus9160]

Conor, if I don't know whether I have Anterior pelvic tilt or swayback, would doing swayback corrective exercise be beneficial for fixing APT

[@vikramsamanta3780]

Yes have to do all these exercises

[@2fastnfurious4u]

Great stuff 👍 would posteriorly oriented rib cage (or is it anterior rib cage orientation -> lower ribs are descended and flare on anterior side) fit into this category of swayback posture, or it's even further in compensation chain?

[@moonlight99199]

ty

[@m75-l2k]

Смотрю очень внимательно Ваши видео. Правда переводить мне тяжело на русский. Английский понимаю слабо. Но суть понятна. Спасибо. PRI мне знакомо.

[@sukhendu1974]

Dear Sir, does COG ( Centre of Gravity) passes through L3 Vertebra of Spine / Skeleton? Does Stiffness / Chronic Pain exists in L3 Vertebra?

[@tank7162]

How do you progress to standing from this?

[@timgreenwood8295]

Hi Conor, thanks for the video, really appreciate it. I'm a recently graduated physio in Australia, but I can't work out why when I'm doing any version of a hip 90/90 exercise and I focus on not tensing my rectus abdominis, my anterior ribs flare out and I lose my ZOA. Will this flaring of the anterior ribs fix itself over time if I continue to perform the exercise in this way? Or is there something I need to alter in my technique to properly perform the exercise?

[@sagargour3534]

Hey connor i have sway back posture with i think scoliosis, so does this exercises in article and video will help me

[@chaohao4252]

For the Posterior hip stretch, can i do it on both side? Any alternative exercises for the right side on the basis of the Left AIC pattern? THX a lot

[@donnagarner6007]

Could scoliosis cause it?

[@nevinfischer5546]

Could these exercises be done in conjunction with the Body Restoration Program?

[@KAGOMEPUSANGGALA]

What need to fix first having sway back posture

[@gustavel6333]

Do you typically see hyper extended knees with this posture? If so would you're approach change?

[@conorharris]

That’s not abnormal in this situation. Hyperextended knees are a large ER strategy at the lower extremity. If your assessments line up with what I describe in the video, start there and then check out my videos on internal rotation and Tibial IR (dorsiflexion video)

[@alessiocapuozzo6774]

hi,are exercises indicated for lumbar hyperlordotic or lumbar hyporlordosis?

[@TheNyc115]

Hey Conor, I recently found your channel and thank goodness I did! For me to fix/improve my swayback posture I know I have to do these exercises. Should I stop going to the gym and working out since it would prevent me from improving my posture or possibly use light weights at the gym? Thanks in advance.

[@carlocarla2313]

Did you see any differences¿

[@ashishjogi5701]

Are u there ?

[@carlocarla2313]

Did you see any differences¿

[@mfh806]

Hey! Do you have any recommendations if you have swayback and APT?

[@Orokana]

should the exercise with posterior glute stretch be done on both legs ?

[@starlight-xt7po]

Im confused is a swayed back an exaggerated curve in the lumbar with the butt tilted up high and protruding stomach, or is a sway back an exaggerated thoracic curve and a tucked in but, like a hump? The photos in the beginning are what Im looking for but he seems to be talking about a tucked in pelvic.

[@indiantrainworld6031]

Swayback posture can cause popping and clicking in hips?

[@vaishnavkd4192]

I have stay back posture , my left hip is higher and left shoulder high and is also restricted .pain in upper back left of thoracic region☹️

[@conorharris]

I’d start with these types of drills then check out my lateral pelvic tilt article on my site!

[@nguyentr___phu4007]

Sorry man but i learned that SI joint can only move around 1 to 3 degree and in the video you describe that SI joint can move far than that. Can you give me more information about that.

[@Harshsharma-rn3ou]

Hey, i dont have the ball showing in this video. Is there any alternative of this?

[@mangeshmarkad2949]

Sir I have kyphosis curve and anterior pelvic tailt what I want to do for correcting..?

[@sammyguzman5244]

What about an anterior pelvic shift? Feels like my femur is pushed forward with weight on the toes. Even my left hip has some internal rotation causing my knee to externally rotate.

[@simev500]

Wouldn't deep squats have the same effect of opening the pelvic?

[@ajo57zip]

Can this position cause piriformis pain and sciatica?

[@mayazeppy6322]

Hey conor, do swaybacks have weak calves?

[@conorharris]

Usually yes, but that is not synonymous with “shortened” or “lengthened” calves

[@M67S_aljald]

Is it ok if i use a foam roller beside the ball

[@RGR465]

Do I need to do both sides?? I mean like the stepping on book exercise do I need to step my right foot as well?

[@Maynard0504]

14:00 this position BURNS in my hamstrings i cant get it to feel the stretch in the hip

[@bigm7288]

Hey Connor, I only feel my calves stretching in the posterior hip stretch. I feel like my calves are preventing me from getting in a position where I can feel a stretch

[@snwboardr9876]

This is probably one of the most confusing, complex stretches I’ve ever tried to do. For the life of me I can’t figure out how to obtain that stretching feeling he describes in the proper area. VERY frustrating.

[@moonglow1158]

Fai genetic dysplasia? Larval tears etc .

[@Inspire-2030]

Can you make a video on flatback

[@conorharris]

That would be my new infrasternal angle video and likely the primary Narrow ISA compensation

[@jonx3124]

Also known as NBA youngboy pose

[@shagybagy318]

Hi Conor, do you know what type of lateral pelvic tilt fighters usually have when left hip and left sgoulder forward(for right handed)? Thanks

[@vcash1112]

Could be a Tight right side Psoas muscle...

[@Jk77kj]

Should we do every exercise for both sides?

[@AdnanKhan-vm3ry]

?? Should we do it on both sides or one side?

[@Doesitmatter-by3xb]

2:10

[@tabathaterry2998]

My knees bend backwards

[@susanlippert1338]

Mine too.

[@user-op1co]

thought this was just anime standing

[@jodcraft9807]

Please do not use books like this...do not stand on books Book gives us knowledge.. respect book's