How To Fix Sway Back Posture | The ULTIMATE Guide

Recently I have been seeing a lot of "professionals" claiming sway back and lordosis are the same thing. These are NOT the same thing and the two should be addressed totally differently.
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Here are some additional videos to go along with this video:
Fixing Forward Head Posture: bit.ly/1AOftli
Fixing Kyphosis: bit.ly/1G6E1dL
Stretching/Release of The Hamstrings: bit.ly/1IALp6q
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[@GabrieleSantoro-01]

It would be awesome if you could post a "before and after" video of one of your clients that changed his posture thanks to your training regimen. It would help me buy-in a lot more in what you are saying and it would be also very inspirational. Thanks and keep up with the good work.

[@living_m2414]

Definitely seconding this. Please!

[@fairtex7]

Hey man I love your videos! Not enough trainers go out of their way to fully explain the purpose of/ and proper ways to work out. I have been taught to use a lot of machines and free weights in very traditional fashion and would love to see more exercises from you! Got a great confident voice as well! Definitely going places kid, keep it up!

[@mixterz1]

You hit it on the head. I sleep on my stomach almost with my leg arched up and neck to the side. I try to sleep on my back with pillows either side to keep me in that position. Definitely developed from my sleeping position

[@rajithauk]

Same here

[@mikede2331]

Same here from a kid since i was 22 I'd sleep on my stomach, and suffering last 10 years 33 now trying so sort it

[@pontussandberg9912]

Same

[@PhoneTheo]

Exercises : 8:00 8:30 9:10 9:50 11:20 12:10 12:50 13:35 15:48

[@patricktoth-meyers5044]

'I'm working on some spinal stability issues of my own...' That really inspires me to take your advice on stabilising my spine lol

[@something9532]

this was great and physiologically sound. i appreciate this video very much. thank you for using true anatomical nomenclature to describe sway back. the identification, stretching and subsequent strengthening exercises will be very helpful for me. thanks!

[@nhayes412]

you are a God send. literally have been suffering for 3 years and gone to multiple doctors, chiropractors and PT. never have I felt like my body has been more stable then just even bringing my hips back in the beginning of the video. thank you thank you thank you.

[@GuerrillazenFitness]

+Nichole Hayes Glad to hear it Nichole! :D

[@kylemontiel-berner8694]

Started working on the front splits everyday. 1 week later I had back pain Now I know I need to stop! Thank you

[@franzbo79badasssubscribers12]

KZbin's algorithm really does work. One new, happy, subscriber.

[@davidlincoln5512]

This Video is impressive in that it has included all the information on Swayback I have seen online and compiled into one detailed guide video. Would a Swayback posture likely increase Pelvic Floor tension and contribute to pelvic floor dysfunction?

[@ackas2561]

brilliant info, I've been walking like an ape for years etc, and blaming it on my fallen arches, it feels like my feet realine them selves abit when i try and correct my posture..??

[@PieterJanNotebaart]

The same. Core is everything.

[@HappilyAnonymousGirl]

I did a single hip stretch for the back of the hips the I learned from another video the other day. When I stood up after I was done I felt like I stepped into a new body… Every time I feel like my posture is reverting back I do the stretch again and I immediately feel better again. Also I can visually see the difference and it’s mind blowing to me. My knees don’t stick out or my stomach. My body just has a different shape from the side view and it’s exciting. Wasn’t expecting to see instant results for myself I could still use help for my shoulders since they’re still stuck forward a bit. It’s not the posture I think, I think they’re stiff and stuck like that.

[@kaylayepez3643]

can you link the the video! 😍

[@nicopape8447]

Please

[@klamo5387]

I love exercise cause I discover missing pieces for all my horrible posture problems. One I just found that I'm excited to share is I realized my body is tilted forward (as opposed to being straight up) because my calf muscles are extremely extremely asleep/never used when my body is straight up from the ankles to the top of my head. Because being mindful of being completely straight (not tilted forward) can only do so much, you have to strengthen those muscles. Of course, I can raise my calves extremely easy when I'm standing normal, but when I put myself straight, I could not use my calf muscles in the slightest!!!! It's like they were paralyzed! So what I did that you guys can do is stand sideways to a mirror (so you can look at yourself) while being close to a wall. Tilt your ankles/body back so you are standing straight up (dont worry about your shoulders, this is mostly hip/ankles). Pull your toes all the way up so all ten are raised off the floor. This isolates the calf muscles so your toes don't take over. Now try to do calf raises. You'll see you can't!! and that you'll feel very unbalanced because it's unnatural to stand straight up (at the ankles to the hips). So hold on to the wall behind you, keep straight, keep your toes up to isolate the calf muscles, and do calf raises. Do this over multiple days because these muscles in this position are completely unused, so they will take time to activate. I did this just once and boom, standing straight is so much easier and I feel more balanced and capable.

[@mikede2331]

I find if I walk backward on my heels/ back of my feet like 2-3 or more steps it's feels bloody amazing like it pulls me into better psoture

[@alibaba4813]

Wow....I’ve got this and I stretched my glutes....worst mistake ever I immediately had low back & hip pain. Thankyou, feel better already!

[@ignescograce6689]

I've always had hyperlordosis but have never had a term for it. I know it is a major step towards me being aligned within my body! Thank you for your beautiful wisdom and support 🙏🏼✨️

[@eulliric3093]

noo

[@vineshairexperts9647]

Sir What time need to Correct sway back posture

[@rickpappas6579]

I'm a new therapist and I love your channel! Keep them coming!

[@NoTime4It]

I don't know why you don't have more subscribers. Amazing videos, great work. Keep it up buddy :)

[@charisfitchett7488]

Excellent video with tons of info. I will be watching several more times. Thanks

[@yujinchoi5528]

Thank you so much ! The way you explain sway back is just brilliant!

[@jillianpena7642]

Any updates on these tips? Are these still the best ways to fix swayback?

[@lilmayhem46]

Excellent video, well thought out and organised, definitely subscribed. Would be very informative if you made a video on some do's and don'ts on how we lay down and watch tv,sleep, etc. And as well as that would love to see workout videos from you, thanks for the help.

[@yerkenutezhanov8557]

Please make a video on knee hyperextension. Thanks!

[@MrSham3less]

Feels like you make these corrective exercises based on reading my mind, lol!

[@GenerationYUI]

Great explanation, thank you!

[@SuperKvlogs]

@0:59 the over-exaggeration 🤣🤣😂

[@sethhorrigan9140]

Well said...good points in each area and suggestions to correct sway back.

[@mortenolsen2997]

Great video! I'll try this. I got one question, if we still want to do some abdominal exercises, are there any specific ones that are preferable? leg raises, instead of crunches for example?

[@kopmilcok7624]

If you have swayback Harmstring = tight Glutes = weak Hip Flexor = weak Back muscle = weak Abs = tight Chess muscle = tight

[@sashmaster3433]

Actually I have big swayback but Iam kinda fit, able to do 15-20 pullups and legs are also quite strong. And I feel well stretched. Still horrible, limitating posture.

[@1jaymost]

SashMaster CZ you gave yourself the exact description i would give myself lmao

[@Will_4560]

I'm grateful for this video

[@robertovergararodriguez5974]

Thanks you,i t's been quite illustrating, I wonder how we can test ourselves to determine sway back posture

[@mickieduboulay7672]

Fantastic video 👍 Really good info and really well presented! 😊 Mickie ( Pilates Instrucor / Personal Trainer - Sydney, Australia )

[@Tom_from_Midtown]

Great video! But were you expecting a phone call while shooting this? (couldn't help but noticed you were holding your phone the whole time.)

[@heatherpalmer2428]

This is great info, thank you!!!

[@metalmaster76]

8:13 to skip the chat and get to the exercises

[@D34tho]

Hey Blake, What do you think about sitting on a chair with flat feet squatted position? I read that it's human's natural resting position. I spend a lot of time sitting and I wouldn't mind sitting like that. Of course sitting correctly in that form.

[@befibrillator]

Thanks for all your videos. How necessary are the warm up and stretching exercises? Will we still get the same effect if we don't have the balls and only do the corrective exercises?

[@dougblack2855]

Extremely useful. Thanks

[@heathmichael142]

So what would be an appropriate way to sit if you have swayback ? Great video, thanks.

[@gabemchugh2803]

My swayback posture ultimately led to a herniated disc. Now I am finally fixing. I wish I corrected this sooner.

[@PetarPetrovic-b4u]

Do you have any tips for mild scoliosis? this video is good!

[@arthurkern4804]

Great video! What do you think of doing leg lifts for strengthening hip flexors?

[@huibert4473]

Interesting video again ,you also gone make one about anterior pelvictilt thats wat i must deal with

[@rocknroll506]

Can it cause digestion problems? Having bad posture

[@amanb8914]

Depends on the postural deviation you fuckhead

[@rocknroll506]

@@amanb8914 lol

[@HairyPixels]

It sounds like swayback is just an excess of hip extension/posterior pelvic tilt then? I don't see how that could be confused with a lordosis unless the person was hyper extending the lumbar spine in order to get their center of gravity behind them and even then you can just check the level of the pelvis. Why would the glutes be weak though and why would the TFL be a target to restore better hip flexion? I know from personal experience TFL gets dominant with a weak/long illiopsoas so I doubt you want to get that thing all jacked up.

[@TheBDAOfficial]

My problem is my posture but when I try to fix it, it hurts to bad to hold more then a 10 minutes

[@Basement811]

hey blake i have a lordosis i can feel my glutes firing but if i tight hammies i go into sway back is it genetics

[@bahar4813]

thank you sir

[@Billingsleyjacob]

Can I perform these stretches and exercises on a daily bases or would it be better to take a rest day?

[@elmoofn]

wait why the hell is this in the dentist playlist

[@Soriyou3]

Blake, thank you so much for uploading this video. My posture always has been sway back because I was extremely overweight as a child. One question I have is, is Roman chair lower back hyperextension a good exercise? That's one exercise that really makes me sore and I was wondering if it was beneficial at all. Also, I have an with my shoulder where my right side is lower than the other one. It seems like my body is trying to compensate the balance because my right knee is weaker than the left knee due to surgery (ACL reconstruction). Is there a way to strengthen or retrain for uneven shoulder? I would sincerely appreciate your response.

[@simschniz1685]

You helped me 👍

[@Lunaholic94]

No wonder I have swayback. I was a bus driver for 5 years and I always sleep on my stomach...😢

[@rejurk2079]

I got a doubt. When flexing rectus abdominis upper fiber region is fully tight and visible.But lower abdominis fiber lacks clarity or not clear. When relaxed 6 pack is visible. does sway back posture have any correlation with this?

[@minniemouse9835]

Would you say women and men should do the same exercises? (I am a woman.) Also, my rotary cuff muscles are messed up, inflamed constantly. I'm working on that separately. Could you customize something for a woman to correct her swayback without worsening her rotary cuff issues?

[@kasperpetersen9204]

I want this info from an actual person with this problem fixed.

[@Rokia2003]

Same it’s hard to tell what position I should be in

[@Rokia2003]

Won’t planking just make the rectus tighter

[@jallmall8980]

hey blake, any tips on how one can find the "neutral" pelvis alignment? Sometimes I feel like I'm anteriorly tilted, sometimes posteriorly, sometimes I feel like I have swayback. If I knew what 'normal' felt like, then It would be easier to train myself and remind myself where my pelvis should be. What I do is I squeeze my glutes and core but I don't know if it's actually flattening my back and putting me in posterior tilt. Thanks

[@saraths4150]

awesome video.......learned a lott

[@tweeze123]

Can 'sitting properly' itself help with swayback or even correct it? I used to sit slouched, leaning back in a posterior tilt but now I started sitting up properly and I I find it really difficult to sit properly, I find it that my hip flexors are being worked when I sit in that position

[@alwaysunitg6470]

My pelvis is in forward position . But my back wasn't that backward . I have pain on my leg muscle, and as you described, the thigh muscle, but lower thigh part, sometimes middle . Shocks 😢

[@elliottgwendolyn]

This is GREAT !

[@kevster5252]

For the mobilization exercise, I still can’t figure out where to use the foam roller. Help.

[@davidlincoln5512]

+GuerrilaZen Fitness should you try to also avoid walking in a swayback posture and tense the glutes in?

[@bubbleoftrouble2329]

I have an ANTERIOR pelvic tilt and swayback! I'm so confused!!!!

[@GuerrillazenFitness]

+Bob Dean That's common but rare.

[@bubbleoftrouble2329]

+GuerrillaZen Fitness Never come across a KZbinr that responds to fast to comments :D My posture looks a bit like the guy on the right of this image inspirehappy.com/wp-content/uploads/2011/11/Posture1.jpg Would STRETCHING hamstrings, STRENGTHENING hip flexors, and STRENGTHENING the abdominals work for this rare case??? Thanks man!

[@GuerrillazenFitness]

+Bob Dean Yeah, that would help. Hitting the obliques too. That's sway back [posture though. Not as rare as you may think :D

[@pedrosantos3712]

+GuerrillaZen Fitness Wait, common but rare? hahah

[@Vengeance627]

+Bob Dean Bob have you made any progress with fixing your posture issues? I have both swayback and APT myself, and I'm really not sure where to start with this.

[@drlor]

How often should one perform these exercises on a weekly basis?

[@pizarrocam]

Do I need to streght my whole glutes or just the max or medius ??

[@Mma-Guy]

Thank you!

[@danieljayhh]

2 years ago a physiotherapist gave me exercises to do like superman to strenghten lower back, stretching harmstrings and gutes. I have a swayback posture, but as I researched you have weak not tight gutes with this posture. Can you have swayback with tight harmstrings, gutes and abs and weak lower back and hip flexors?

[@SeanzySmooth]

3:41, you meant to say your hips are in front of your center of gravity, not behind, right?

[@nomikopp387]

I have always thot I'm sway back bc my lower spine curves in toward my front at the waist, with my butt sticking out back. That feels like a sway back to me. I'd really like to better observe the poses you offer as examples, but your clothing blends into the background so well that it's difficult. Also, your terms sound contradictory to what I think you're describing. Maybe a cartoon example or chart.

[@derekangus1354]

I found it too difficult to see your movements with black clothes against a black mat background. May want to go for some contrast. Thx

[@dcast018]

do I need to strength the glutes if I have a sway back ?? if so max, min or mid ??

[@danikacbass9438]

How long does it take to treat if it’s hereditary? I’ve had it ever since I can remember, my dad has it and so does his sister and mom.

[@KikouLOL6702]

Have a look at your furniture, do you guys have chairs/sofas where one could only sit slouched ? Watch out in the car/bus as well

[@Jessica-mq3mm]

I've been trying to fix this for about two years now. It does get better. My family always called it swayed-back (from a broke-down horse if you've ever seen one) but my mother and I were also toe-walkers. I think this is where a lot of mine comes from. I really don't use the muscles in my lower back, if I'm not thinking about it, I let them curve inwards and tilt my pelvis. I have heard it called duck-butt haha. I was also a stomach sleeper, and still do sometimes if I'm sick and just feeling vulnerable in general.

[@tobicornwallis7832]

But when I'm sitting in band I have to basically sit in the posture that is making it worse. And I am not allowed to stop band it's a requirement

[@agyeirandolph7797]

very informative

[@mateosharp5047]

Lol why did you comment twice

[@saralin2820]

I thought sway backs need to strengthen abdominal muscles by doing crunches etc. but u advice against it. Can u please explain why.

[@GuerrillazenFitness]

+Sara Lin Sway back typically comes with a PPT. Strengthening the rectus will make it worse...

[@thetank971]

Lengthy video but ultimately detailed info to correct all major f*cked habits at the gym. Good work!

[@thetank971]

keep up the good work mate. you deserve more subscribers!

[@ruzahavrlisan1477]

What if you don't have sway back but have posterior pelvis tilt with rounded shoulders And kyphosis ? 🤔

[@andrewverran3498]

You have extremely great knwolwdge..I have a sway back, slight Kyphosis and slight scholiosis and find that when I am at the gym , most weight machine exercises that require you to sit I.e lat pull down, seated row all result in a tight / slightly sore lower back, I think it is because your sway back seems to be at its worse on any sit down weight machine... Should I be avoiding all seated weight machines?also would starting to run 5kms every other day help these spinal issues? Cheers.

[@mikede2331]

I stopped training mate I was doing full body workouts and my back would feel worst , I'm focusing on just my posture , and gonna try this sway back fix, from what I understand and makes sense trwing in a posture you will most likely just make the bad posture worst as you most likely be training in that position and just re-inforce that bad posture

[@andrewverran3498]

@@mikede2331 cheers..i hsve noticed a big improvement since i have been doing bird/dog , dead bugs core exercises.. All the best..

[@lolzroflcopterzzz]

Hey Blake. I was just wondering if you could make a video on flat feet, also known as fallen arches? I suffer from extremely flat feet. This is very annoying since I can't even talk a long walk without my feet starting to hurt. Also, I'm not sure what it's called but the "ball bone" right over the inside of my feet hurt aswell. Greetings from Sweden!

[@lolzroflcopterzzz]

***** Thank you, I didn't know you already had one. I would love to hear your opinion on barefoot running as treatment for flat feet. I've read both positive and negative things about it. Some claim that you can strengthen the muscles by running barefoot, for example on a sandy beach. But some people claim that there is no actual proof that running barefoot has any benefits, or at least that the proponents of it are exaggerating. What's your take on it?

[@OhSaltyy]

Do we have to do all the strengthening exercises? Because I don't have a band

[@OhSaltyy]

Okay

[@annathomas2771]

ANY suggestions if one hip is anterior pelvic tilt and the other is swayback?

[@buddy3892]

Same here did you have any luck?

[@mario8833]

Can someone suggest me the frequency of these excercises? Like 3 times a week? Everyday?

[@mikede2331]

I'm trying it now stated yesterday, I'm doing Monday Wednesday Friday.

[@nothere3548]

Thank u so much

[@MindOfW]

wait so why does it say we gotta strengthen our hamstrings and stretch our hip flexors on google ? so is that all wrong because it has not correcting my problem and when i start stretches my hamstrings i felt like i could stand up straighter wow you are a god !!! give me this man address he deserve a cookie and a class of my cow milk :) yes i own a farm with cows

[@GuerrillazenFitness]

+JustLikeWiLL Hey there, this is probably because the website you referenced is incorrectly using the term "sway back" to refer to an anterior pelvic tilt. I have seen this a lot on google nowadays...

[@MindOfW]

***** okay so tight hip flexors is because your pelvic tucked under your butt and you need to strech hamstrings so your hips flexors can relax ? also do planks with your butt in level of your shoulders .. i should avoids doing abs crunches and hamstrings curls .... can i do leg raises on my back and legs straight and raises them in the air ? i try them and they work my lower abs but i felt like my upper abs were tight should i do a cobra pose without extending my arms and do it with my elbow bend and slowly stretch ? could i have a list of the things i should do to correct this problem in bullet points ***?

[@GuerrillazenFitness]

+JustLikeWiLL No. APT = tight hip flexors and lower back, weak and long hamstrings and core muscles.

[@MindOfW]

i have sway back * weak Glutes *weak hips *weak hamstrings *weak lower abs *tight quads *tight lower back *tight upper back *tight pecs so i will not stretch my hamstrings i got different problem

[@GuerrillazenFitness]

Man, I don't know what you have going on. If you go to my website and get an assessment I will be able to tell you for sure.

[@jackezback3293]

Why would you do planks if his abs are already tight bringing his pelvis up on the front ? It's just like the quads , they're weak and overstretched so no reason to stretch it. With the same logic if your abs are tight why would you want to strengthen it more ? You want to stretch it

[@jackezback3293]

@Aman Bhardwaj If you have a sway position do this : Stretch hamstrings and abs , strengthen lower back and quads. Simple as that. You don’t want to strengthen your abs because it’ll make it worse ! I’ve fixed many of my clients with this same posture

[@zerothehero123]

So I can still do squats, pull ups and barbell rows right? Plus that they may actually help fix this posture?

[@GuerrillazenFitness]

+zerothehero123 Yes, they won't actively help fix it though.

[@zerothehero123]

+GuerrillaZen Fitness Ok great, thanks!

[@ayansharma8113]

what about lower back,it is weak or strong

[@tweeze123]

What does it mean if I bring my knees to my chest and my hip flexors hurt? Does it mean it's too tight or too overstretched? I've been stretching my hip flexors for months (actually over a year lol) now because I thought if they hurt, they're probably too tight, it hasn't gotten any better lol.... Is it that they're in fact, too overstretched? I'm thinking because they have been overstretched over a long period of time, the muscle got strained. Does that make sense? I used to think I had APT so I did all the exercises for it but my hip flexors never feltl better. I been told by physios that I don't have a lower back curve.

[@tweeze123]

***** What do you do if you have both anterior pelvic tilt and swayback? What do you fix first?

[@hayleyhyde7208]

I have a sway back and have tried so many of these exercises but I never know if I’m doing them right because I can’t see if my posture is correct and it feels like it hurts my back worse. So I’m assuming my posture is off when I’m doing them. My chiropractor said to strengthen my back I need to strengthen my core but so many core workouts are bad for your back. I feel like I’m in a frustrating and endless cycle :/

[@400lbsProductions]

Hayley Hyde if it hurts then stop. Also this guy is misinformed about swayback. Read my comment I just posted at the top of the page.

[@crazyx3s]

Try sleeping on your back.

[@inevitablexpansion]

awesome, another great video!

[@inevitablexpansion]

your welcome, you give some of the best advice!

[@soniaahmed3303]

Your videos are very informative and helpful. But either change the color of your flooring or your clothes 😁

[@lindahoughton7522]

I do have this posture and it is nasty. I fight it all the time.

[@adamsmith4195]

Welp I’m sure I have sway back but I’ve got to sleep on my stomach because of sleep apnea so guess I’m just stuck

[@mikede2331]

Me to lol

[@johntrainsyou3702]

Best name for a metal band? Hyperlordosis.

[@pizarrocam]

Do I need to streght my glutes ?

[@Ruab]

I've had this issue for a few years now, my body feels so unbalanced. back always hurts, hamstrings are always so tight, knee and ankle pain, neck pain. I'm gonna start doing these a few times a day. Thanks a lot man.

[@Penguinloft666]

how did it go?

[@mikede2331]

This is me all over buddy,, did this sway back fix help

[@giorgikhachidze64]

can doing pushups and pullups do anything bad if i have swayback?

[@GuerrillazenFitness]

If you are doing them incorrectly then yes

[@giorgikhachidze64]

GuerrillaZen Fitness went to a doctor 2 days ago.i was diagnosed with kyphoscoliosis.i'll probably kill myself

[@honeybadger7365]

Giorgi Khachidze

[@dcast018]

are the glutes weak or tight with a sway back ?

[@sara2923ify]

Diego Castro both weak and tight

[@dcast018]

so should I strength it ? if so the glute max , min or medius ?