PELVIC TILT: Why standard fixes fail. What to do instead.

[@wiktord9264]

Protip for guys: stand like you're taking a piss, but try to guide the stream upwards. Works like a charm

[@rebeccaberk5798]

Thank you for producing this video years -of stretching have done nothing for me. Kind of annoyed the root cause was never addressed but happy to maybe finally be on the way.

[@TheoTanchak]

This is most people's experience (including mine in the distant past). Stretching will only ever be treating symptoms.

[@dylan.j.schreiner]

just do sit-ups/crunches. put hands on forehead to strengthen front of neck. straight leg crunches with heels slightly off ground is good too. pelvis is bowl. ribs are birdcage. the whole front and center is muscle/organs with no bones. the back side needs a solid front side to start building on all that bone. front of neck is also more muscle than bone somewhat and surrounds organ/tube. abs/core is the one place that is all muscle and needs the most training to tie all the bones and other muscles together.

[@DomTomato]

Another lovely informative piece!

[@TheoTanchak]

Thanks Dom!

[@josephkass477]

this deserves millions of views

[@TheoTanchak]

Hah, thanks Joseph. I think my thumbnail/title probably isn't good enough to get that many.

[@maceoito2867]

@@TheoTanchak”You’re completely wrong about Anterior Pelvic Tilt.” might do better, with a thumbnail that has bold text with an arrow pointing to a pic of ATP saying YOU WONT FIX THIS 😂 It’s very sad that your content’s quality isn’t enough to push you on the algorithm. But if this is the game nowadays you might as well play it.

[@albertpokol6863]

Thank you so much for these videos! I've been doing those exercises you find on every fitness channel on Yt but they didn't help at all. Your take is so unique and frankly it's a goldmine. 😁

[@TheoTanchak]

Thanks Albert! Yes, if you aren't making progress, it's time to rethink.

[@cookiemonster9276]

Thank you brother! You are doing tremendous work!

[@TheoTanchak]

Thank you for the love on every video! Really appreciate it

[@Laukiepaukie]

Thanks for the nice vids. I had a herniated lower back problem for years. I have had treatment for years short of an operation. When the pain was less for a while my wrong posture returned and it would get worse again. Nothing really worked and all the exercises made it only worse until I started to sit and stand right all the time. I kept correcting myself until my brain learned right from wrong and it became second nature. I have been pain free for a few years now.

[@TheoTanchak]

Great to hear! Noticing the correlation between your position, and your pain is an essential life skill.

[@AvoAu]

Love your content man! A video about sitting psture would be greatly appreciated! Also I cant wait to buy your book when it comes out :)

[@virtualsocialretreat8234]

only after i started adressing this i was able to run for more than 30 minutes straight. and my legs are stronger in general now

[@sighnomis]

These are very good points. I realised ask these after I started running barefoot shoes. I had to fix some extra things like strengthening the gluteus medius before I could do a proper hip extension. Now I have stronger feet and core and a better posture

[@sarasotauptoseattle]

Another great video. Thanks for sharing.

[@jason_hughston]

Greatly appreciated! Not sure how I stumbled upon your channel. Glad I did. Your instruction is excellent. You teach from first principles. Working on the foundations which of course affects the structure. Now the work begins.

[@guppyitsallgood]

Ted, I met you a few times many years ago now. One particularly stuck in my mind, as i think you organised a mentor to come along and demonstrate some practical movement and posture coaching. Great to see you demonstrating some really clear and succinct information, and I'm looking forward to getting stuck into your content. For years I thought my posture was unfixable. I'm fairly flexible and strong, and I thought I'd done everything possible. But years of kayaking in multiple discuplines especially through my developmental years meant massive amounts of my formative strength training and conditioning was done in a seated position. I thought for a while that I've got short hip flexors now, and no amount of stretching or training will change it. I've got full range of motion, I've got strong glutes and I can stretch my hip flexors fine. I can stand without pelvic tilt, I just need to learn how to stand again after about 30 years of not standing well.

[@josephkass477]

Not an expert but I would not be surprised if this stemmed from the fact that our shoes have an elevated heel compared to the forefoot which makes it so that you would need to lean farther forward for your weight to be on the front of your foot. Try this exercise with your sneakers on and notice that it puts you into the anterior tilt much more naturally and finding the same stability on the balls of your feet is much more difficult. Probably more evidence that we need shoes that are built with our bodies in mind.

[@shakotansunnys5743]

100% agree dude. Elevated heels are the normal and its Trash for our bodies. Myself and my 4 kids all wear barefoot now

[@TheoTanchak]

I'm not sold on barefoot shoes. But yes, high heel shoes (or shoes that raise your heel a lot), are basically a disaster. Stay away from those.

[@wendigo3216]

Great video! I think the visuals you provide are some of the most helpful on the platform. I love this channel and this in particular gives me a huge peice of context ive felt like I've been missing. A video I've been hoping to see is some explanation of different athletic bases/positions and their pros and cons as it would relate to the sport. I'm interested particularly in combat sports but find kinesthetic generally useful and fascinating. Tho not as applicable to life I'd also love some exposition on different tissues as they relate to movements because all the talk of fasia, tendons, vs muscle driven movements has me a little confused. Can't wait to see more from you.

[@TheoTanchak]

Thanks for the comment! Looking at different fighters stances, and their relative pros and cons is something I'd definitely like to do in the future.

[@tomasmadara9802]

I WAITED FOR THIS FOR YEARS BRO

[@tim.diddle]

This is profound! Man I love these videos.

[@TheoTanchak]

Thanks Tim! Love your videos too, can't wait to see your hit film Pop in cinemas soon!

[@jesseturner7918]

I love it. I tend to have tight calves and ankles, is this related to habitually being on the heels?

[@TheoTanchak]

100%. If your weight is on the heels, you typically don't travel through ankle plantar/dorsi flexion phases in your gait. Ankles tend to stay locked at 90 degrees.

[@wiktord9264]

I kid you not, yesterday I was standing in front of the mirror practicing the yujiro hanma pose. Not the hands up thing but just the way they stand with hands in the pockets, rounded back, hips in front, feet behind knees. Baki taught me correct posture. Fr

[@user-hr5xj3wy3h]

Hey Theo, great video! Does this mean that our weight should not be evenly distributed across our feet (with most of it instead on the balls of the feet)? Or is the cue to lean forward meant to restore the uniformity of weight distribution? Thanks.

[@TheoTanchak]

The goal is restoring uniformity. So, if people are normally 80/20, it'd move back to 50/50.

[@dingus4138]

This is brilliant

[@kyuthjio272]

thx, nice. very relatable

[@tomasvrab]

Awesome video thank you. I'm trying it rn and my knees go real stiff after a second.. Im sure its just practice

[@milanmacik6094]

but have you consider influence of most important ballance system - vestibular?? maybe this dictates where i am in space, which in turn influence muscles activation around pelvis.. also there is posturologist, that swears on your jaw position to influence that forward/backward lean...

[@napolihuhn]

For me having my weight in the heals activates my hamstrings, my buttmuscles and makes my lower back straight so the opposite of what you said...

[@kylejamusic]

Thank you! What an interesting video! Just wondering you have any tips relating to this for sitting or lounging positions?

[@TheoTanchak]

I will make a video about sitting at some point in the not too distant future. So stay tuned!

[@kylejamusic]

@ that’d be great thank you 😁

[@southernbreeze3278]

50 years been walkng around looking like I had a gut. now it's gone

[@byoken]

I don't believe the pelvic tilt can be addressed with low key exercises, like so many videos out there suggest. It's mainly a characteristic of weak physiques.

[@d4rw897]

What you didn't mention, and I'm curious about, why does this happen in the first place?

[@TheoTanchak]

There are a lot of reasons. Sometimes it's just arbitrary luck of the draw, some people as a kid get it right, some don't. People often learn from their parents (and is one reason pro-athletes run in families). Some people's bone lengths/positions make it harder, some people grow too quickly, some people get bullied and adopt a defensive position. There's probably more I don't know, but the end result is the same, and the fix is the same.

[@BnR1038]

Charles Oliviera stands like this 😭

[@paaaatrika]

So in order to fix APT, just don't have APT? But seriously, I feel like the reason I have it is because my quads are so tight that the pelvis isn't allowed to rotate into a neutral position at the hip joint, forcing my back to do all the stabilization. I can stand and squeeze my glutes as hard as I want, but as soon as I go to initiate any movement I lose what little posterior tilt I had during the squeeze. I've tried everything you said about moving weight forward but my APT still remains and moving weight forward just makes my back pain worse cause i'm more forward in space. Think of it as "standing tall" vs "leaning forward", which engaged the back more? I have nothing pulling my pelvis back. I can only access my glutes, which only works while standing still. I don't feel my hamstrings pulling me into a neutral position. I can't extend my leg behind me because again, I'm feeling too damn tight in the front of the hip so I'm forced to compensate by arching my back. I've walked around with APT for as long as I can remember and I'm 37. The only thing that seems to do anything is walking with a backpack which seems to engage something I don't normally do. Engaging abs without a pack doesn't seems to do anything at all. At my wits end at this point..

[@TheoTanchak]

A backpack will force you to bring your weight forward when you walk. For people with very tight hip flexors (which sounds like you), this is more challenging, but the principles still apply. When you go to move, move your weight forward, and keep it there.

[@paaaatrika]

@@TheoTanchak I will try.

[@mattlewis9867]

@@paaaatrika This is something I've also been working on over the last few weeks (essentially following the exact steps in the video!). At first it felt really challenging to hold the pelvis in the correct position just standing but then it became easier. With walking I was the same as you, I would tilt my pelvis into the correct position and could squeeze my glutes but when I started walking it felt impossible to hold it there. But continuing to practice both holding the pelvis correctly when stood still (literally whenever I am stood up now I tuck it into the correct position and hold it there, this now happens naturally without really thinking about it) and continuing to try to hold it when walking I am starting to be able to do it when walking too. My pelvis still tilts slightly but I can now really feel my glutes activating when I walk which feels amazing. All the steps in this video are so helpful, it can just take a little bit of time, practice and patience to be able to apply it to walking and get it consistently right but if you really dedicate yourself to making these changes you will be able to do it! Change like this takes time, keep going with it! :)

[@martinlindner954]

I love you

[@hackenschere]

Coukd you make a video about flat feet?

[@TheoTanchak]

Yes, I would like to. It's difficult to make a video on a topic that already has thousands of other videos about it. It's hard to compete with big youtube. Let me know if you have any great thumbnail, or video title ideas 😅

[@napolihuhn]

Did you ever get into PRI ?

[@mayankgaikwad189]

Make more

[@TheoTanchak]

Working on it!

[@santiagovinicius2988]

Very nice :)