How to "Fix" Swayback PERMANENTLY! (SIMPLE & EASY)

[@TaroIwamoto]

Get your FREE Posture Transformation Guide here: www.trans4move.com/posture-transformation-guide-landing-page

[@firstworldproblems6064]

sir i have been having extremely bad back pain and doing this exercise it feels like in all my legsband back very hot and muscles activatedband ripped just frok doing this tiny two exercise this must mean its working. it feel like ive just done a full on leg training at a gym or something but a really helahty warm feeling all through my legs

[@MrSolcross]

First KZbin comment ever. Thank you for this one,Taro. I'm an LMT and CA of 3 years and I see swayback everyday at our clinic. There are a lot of ways to look at and address swayback, but kneeling hip thrust with the intention to lengthen is some kind of magic. I have swayback and I felt the benefit after about 60 seconds. You make wonderful content, Taro. Thanks!

[@ashleycook6464]

Really like the simpicity

[@hubenbu]

Very promising solution. Will give it a go.

[@milou66]

I have an actor friend who was taught that one of the primary elements of physical performance of character was what part of your body you lead with when you walk. It could be your nose or your chest or your shoulders or your groin or some other options I'm not thinking of right now. Each says something about the character.

[@TaroIwamoto]

that is a very interesting perspective! I can see how that changes perception of ones attitude.

[@t21dml]

Hi Doc , seen this video and will gove it a go. Finishing up my playing days as an athlete. Always been strong, so still squat and deadlift 200kg ect so alot of my issues never delt with. But i have ant pelvic tilt , sway back i think and have always been hyper mobile in my knees and joints, so exactly what you said about standing is what i find myself doing. I have been told my glutes dont fire and i use quad, add, hams when squatting. My coaches thought it was rubbish as i can move some weight . Just trying to deal with these issues now as can see it getting worse. My ankles are killing also as i rest on the outside of my feet 🤦 its driving a car for 40mins + my lower back gets that numb pain, will try your vid hope it works 🙏

[@janicecrose376]

The more i train my mind to move correctly, the better i feel. I see the dr this morning and i bet the only thing he'll come up with is do i want PT. Can't wait to tell him, 'Why, I've got the Best right now'.🤗 Training your mind for better body movement eliminates my back pain. This is best concept ever!!

[@TaroIwamoto]

No improvement of body without integration of mind and body!

[@shannon0057]

Thank you!! Great advice to start on knees! Can you do more videos on fixing hypermobility please? I was always Very strong so the hypermobility didn't cause trouble. But then I got Lyme & ⤵️⤵️⤵️.

[@TaroIwamoto]

sure!

[@susanstewart1402]

I really like this modified squat. You can't cheat and it's very obvious if the femurs aren't vertical. Very helpful. It seems that people with sway back have weak glutes. Which comes first .. the sway back posture causing weak glutes, or the weak glutes causing sway back posture?

[@TaroIwamoto]

We can only guess which comes first, but i tend to think that compensated movement patterns lead to changes in muscles more often. But when you are retraining your movement patterns and improve movement quality, which comes first is not very important as you will improve both.

[@mikede2331]

I though strong glutes can cause it or make it worst butt gripping can be part of the problem, I find training my glutes make it worst. And training my back does If you stand and squeeze your ass you make it worst , so strong gluts and weak Hipflexrors, tight upper abs and weak lower abs seems to been the problem? Maybe even strong back

[@TaroIwamoto]

Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back

[@omorikayoko]

Gosh this one is a challenge! I feel that I need to align legs/knees/ankles also. So I do very mild version now!

[@Rokia2003]

I have swayback and anterior pelvic tilt at the same time. I don’t know what excersizes to do and don’t really see anything online for this. I had really bad anterior pelvic tilt for mostly my whole life. Then it slowly started to turn into sway back. My knees lock, and my pelvis tucks completely under. My hips are super ahead of my body and I have a slight reversal of cervical lordosis that I feel is getting worse. If you need a emailed picture for reference please let me know

[@Claireparfait]

Thank you again for this great video! I‘d love a video about tension and pain around the atlas area, where skull and spine come together.

[@TaroIwamoto]

You're welcome! I was actually thinking about making a video or two on tension headache, how to reduce tension around upper cervical, and TMJ pain.

[@Claireparfait]

@@TaroIwamoto That would be awesome! Your exercises helped me a lot to reduce the pain in my upper back and shoulders. But I still struggle so much with tension headaches and TMJ.

[@TaroIwamoto]

@@Claireparfait hopefully i can post those new videos in next 2 weeks or so.

[@andrerad10active88]

Thanks for the great video.

[@TaroIwamoto]

You are welcome!

[@Carlosization1]

Thank you friend!

[@TaroIwamoto]

Get your FREE Posture Transformation Guide here: www.trans4move.com/posture-transformation-guide-landing-page

[@claireb4486]

Thanks a lot for your videos, really helps me changing my way of moving and understanding it better. I have this swayback pattern and moreover I have bad hamstring's pain for 6 years now. Could it be related? Do you have any advice for hamstring's pain? Thanks again for your work !

[@TaroIwamoto]

Great to hear! Swayback pattern and hamstring pain may certainly be related. Retraining gait patterns and whole movement patterns could reduce strain to hamstrings, which could often mean uptraining bigger muscles (glutes).

[@chinmayikhachane3801]

This exercises are great The sitting part is difficult for me.

[@tadadataa]

Thank you for your video. I tried the exercise with kneeling position; am I doing it right if I feel my quadriceps muscle while doing it?

[@TaroIwamoto]

you might feel in your thighs, but it'd be nice if you also feel in your buttocks:)

[@SandraMcRitchie]

excercises 4:15 3x sets of 15, 3 times per day.

[@ATebbs1]

Thank you for this! I think I have the opposite one though, where my belly sticks out front and my butt sticks out far in the back. It got worse after I had my children.

[@TaroIwamoto]

that is called anterior pelvic tilt. i have a few videos on this topic

[@ATebbs1]

@@TaroIwamoto thank you!

[@cinmac3]

my belly sticks out with a very tight but my lower belly obtrudes i thought i was more sway back ???

[@sukhendu1974]

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

[@TaroIwamoto]

Hi. I don't quite understand your question. Pain does not exist in our structures. The brain produces pain based on its perceived threat. For example, if there's a tissue damage or structural instability in your lower back, your brain/nervous system receieves feedback from the area, and may perceive that as threat to the system, and when it does, it produces pain experience. Sometimes, not rare, the brain falsely perceives non-threatening situations as threat and continues to produce pain, which is very common in case of chronic conditions (persistent neck and lower back pain). This is why the research shows that some people improve their back pain following a surgery while some people have very little to no improvement, even get worse following a surgery.

[@mfh806]

How do you know if your pelvis is in anterior or posterior tilt with swayback? can you do a more in depth video?

[@TaroIwamoto]

you might find this video helpful: kzbin.info/www/bejne/Y2iygZ-wZq2fjpI

[@jen0718]

I tried the kneeling & upon lifting up again, the muscles of the front of my thighs were SO tight & painful. Is this related to the swayback? The standing squat was a lot easier to do though, thank you!

[@szyszak9424]

is it possible to have anterior pelvic tilt with swayback?

[@TaroIwamoto]

yes

[@ashleysmith2509]

Excellent. My spine is destroyed after years of sway back. Will be working on this.

[@mikede2331]

Same here man

[@sukhendu1974]

DEAR SIR, I WOULD LIKE TO REQUST YOU TO UPLOAD DETAIL VEDIO OF ROOT CAUSE / IMBALANCE OF SWAY BACK POSTURE, SYMPTOMS & EXERCISE TO BE DONE TO GET RID OF SWAY BACK POSTURE. I HAVE STUDIED SWAY BACK DEFORMITIES IN ORTHOPEDIC PHYSICAL ASSESMENT BY DAVID. J MAGEE BUT IT IS VERY DIFFICULT TO UNDERSTAND BY COMMON PEOPLE LIKE US.

[@TaroIwamoto]

what was your observation, what did you notice from this video series?

[@sukhendu1974]

@@TaroIwamoto I FOUND FROM YOUR VEDIO THAT YOU HAVE NOT MENTIONED THE TIGHT (HAMSTRING / GLUTES MAXIMUS/ UPPER ABDOMIAN MUSCLES) AND WEAK MUSCLES ( HIP FLEXOR / GLUTES MAXIMUS/ LOWER ABDOMINAL) AND CORRECTIVE EXERCISES FOR TIGHT AND WEAK MUSCLES.

[@TaroIwamoto]

@@sukhendu1974 what I was asking was that what did you notice when you stand on your knees? any changes in your postural pattern from standing to kneeling? also, i look from a perspective of functions, and nervous system, and help people retrain their movement patterns, change their habitual patterns as their deeply wired habitual movement patterns have led to their muscular imbalances over time. I really don't believe correcting muscles will change their nervous system, and habitual patterns. I always ask my students why certain muscles beccame weak and tight in the first place. Muscle imbalances have developed over time, and are in response to their movement patterns. So unless you change your habitual patterns, you'll still be kept in the same patterns. If you listen to my explanation in this video, you'll understand that this specific movement retraining addresses patterns that are associated with swayback posture.

[@joyhally7754]

People with sway back posture aren't hypermobile because of their posture, being hypermobile IE congenitally weak collagen, makes you more likely to develop sway back because of weak hip ligaments. I'm sure it can work the other way around too but it's mostly people with genetically flexible ligaments who do develop sway back.

[@TaroIwamoto]

in either case, I believe it's important for people to develop more kinesthetic awareness and motor control skills so they can move more easily, safely, and comfortably:)

[@Bella-zb2bk]

Thank you for the video, Taro! Would you recommend additionally to practice back forward walking in order to inhibit the sway back? Or back forward walking could make it worse on your opinion? Thanks

[@TaroIwamoto]

my pleasure Bella. What is back forward walking?

[@Bella-zb2bk]

@@TaroIwamoto Sorry, I meant Walking backwards

[@TaroIwamoto]

@@Bella-zb2bk no worries. i see. if your swayback posture accompanies anterior pelvic tilt (increased lumbar arch/extension), then walking backwards may counter-act anterior pelvic tilt.

[@Bella-zb2bk]

@@TaroIwamoto Thanks!

[@TaroIwamoto]

@@Bella-zb2bk my pleasure!

[@thomasmulroney2065]

Amazing. Thanks so much.

[@primrosephili5715]

I appreciate the video 🙂

[@TaroIwamoto]

Thank you!

[@primrosephili5715]

@@TaroIwamoto I am very much obliged to you!

[@juanar1031]

Thanks great video

[@TaroIwamoto]

You are welcome!

[@Lazymath007_]

Is there a specific way to sleep with swayback

[@TaroIwamoto]

not quite sure. this is a question about your comfort when sleeping. are you having trouble sleeping comfortably because of back discomfort?

[@parthsrivastava7115]

so you're saying there is no need for core strengthening exercises, just these 2 will be enough?

[@TaroIwamoto]

this has nothing to do with strengthening exercises. this is about retraining your movement patterns, nervous system, helping you become more aware of your habitual movement and posture patterns, and changing your habitual patterns.

[@완두콩-r9n]

I have sway back posture and my back start to feel that tight tension . How long I can change my posture for doing this exercise?

[@TaroIwamoto]

A large part of it is habits, and bringing awareness to your body is a key to change your posture. The more you become aware and recognize when you are in your habitual posture, the easier it becomes to change it. Then it will become more automatic for you. Its not so much about stretching or strengthening muscles to change posture. Its more about rettaining your nervous system through movement retraining. Does that make sense?

[@wisdomgemsfrommsquiettime1638]

Hmm. I tried kneeling. My body doesn't kneel well. Is there a step I can work on before kneeling in this exercise? Thank you Taro

[@TaroIwamoto]

Have you tried kneeling on a soft cushion or on bed?

[@XxiTziCHRiiSzx]

Hi I tried the one on the knees and my legs feel like jelly now Im desperate to find a solution to my sway back

[@TaroIwamoto]

Your legs felt like jelly tell me that you probably hang on your hips passively to stand, so this specific retraining has engaged muscles that you don't normally use to get you out of habitual swayback posture. Sounds to me that this is probably helping you.

[@FocusedDedication]

Thank you!

[@TaroIwamoto]

you are welcome

[@Twiti47]

I don't get it, how many times should we do these exercises? Should we do the exercises and then keep the stance as it is for a few minutes and then let go? How much should we do them? And how many times a day.

[@TaroIwamoto]

We are addressing habitual posture and movement patterns. Recognizing those patterns and becoming more aware of them are what you want to accomplish with these exercises. I suggest you practice these 3 sets of 15 reps 3xdaily so you can recognize habitual patterns more clearly and quickly, and you can move out of them. This is all about retraining movement patterns and nervous system.

[@boost-9689]

Hi Taro, is it the hip flexors that are strengthened through these exercises, eg psoas?

[@TaroIwamoto]

this retrains specific movement patterns to help people organize their skeleton vertically in standing. this specific movement pattern engages hip extensors (gluts particularly) and actively lengthens hip flexors.

[@boost-9689]

Ok thanks!

[@douibelmehdi7956]

does sway back leads to bowlegs???.

[@TaroIwamoto]

i dont think it does

[@douibelmehdi7956]

After watching a bunch of your videos , i realized that i have LPT , my weight is shifted towards the left side which i think is the reason for my left leg to get bowed!!.

[@gudscene1260]

I have sway back and antirior pelvic tilt. What do I do?

[@TaroIwamoto]

sway back may involve either anterior pelvic tilt or posterior pelvic tilt. either way, strategies shown in the video should address that.

[@gudscene1260]

@@TaroIwamoto wow. Thank you for replying so quickly. Really appreciate it!

[@TaroIwamoto]

@@gudscene1260 you're welcome!

[@gudscene1260]

@@TaroIwamoto BTW. Will this help with apt too? And I hope it doesn't make it worse

[@TaroIwamoto]

@@gudscene1260 what makes you feel this might make it worse? how do you recognize and control anterior pelvic tilt as you are standing, walking, getting out of a chair, etc. Learning to recognize and control your movement bias is a skill that needs to be practiced and improved. This is not an exercise that fixes movement bias just by repeating many times without your attention. This is movement retraining practice. You're learning to recognize your APT bias and control it with this movement, which will allow you to control your bias daily, and that is the goal of movement retraining and that is how you can make real improvements.

[@mufithabuhari4021]

Would you recommend this to a female with a belly fat and a hernia in the belly? Thank you.

[@TaroIwamoto]

i dont see any reason why they should not.

[@costa7583]

How long will it take to get proper posture

[@TaroIwamoto]

it depends on how you define "proper posture". You can get functional optimal posture quickly if you understand head-torso-pelvis relationship. Functional optimal posture isn't about fixing the structure. It is about organizing skeleton to allow you to move freely, which can be learned quickly.

[@blank1505]

I have a question… why do I feel like my right hip is inward (towards my back) and my left one is outward (towards the front right)? Because of this, the right side of my back is always, what’s the words… puffed up? Swollen? Sensitive to massaging too. I have nerd neck, lower back goes inward, and my shoulders are always tensed upwards. 😔 I just want good posture and for my body to feel relaxed not so stiff and aching. Please help with suggestions. Thank you so much.

[@TaroIwamoto]

try this one: kzbin.info/www/bejne/pJTMm3d8pM6pjtU

[@yishujia186]

What is causing this ugly sway back pattern in daily life? I want to avoid that. I don’t want this posture.

[@TaroIwamoto]

Simply put those postural pattern and biases are habits. Changing those patterns starts with developing body awareness so you start to recognize them more easily and adapt new postural pattern.

[@supuntharaka9968]

Is it permanent solution

[@TaroIwamoto]

This is about developing movement skills and awareness. Once you develop good skills, yes this can become a permanent solution.

[@supuntharaka9968]

Thank you

[@supuntharaka9968]

How long will it take

[@TaroIwamoto]

@@supuntharaka9968 it depends on how quickly you can develop skills. Are you able to recognize your habitual pattetns and able to adapt new patterns easily? If so, you just need to apply it to your daily movement and posture. The more you apply, the more aware you become, and the easier and more natural your new movement pattern becomes.

[@TaroIwamoto]

@@supuntharaka9968 you're welcome!

[@susanstewart1402]

My husband has sway back and when he does this exercise he says he feels like an ape man!!

[@TaroIwamoto]

haha. nothing wrong about that

[@chickennuggs2512]

I can’t take off my hoodie because of how awful my posture is thanks

[@Stettafire]

Snake oil. Sway back is to do with the shape of your spine not posture

[@TaroIwamoto]

at least based on how this terminology is defined and described, it does not describe the shape of spine, but it describes a specific postural relationship (spine is swayed back relative to legs)