POSTERIOR PELVIC TILT: (4-STEP FIX!)

[@GotROM]

👋 POSTERIOR PELVIC TILT QUESTIONS? Leave a comment below! 👇 😃

[@makiyonah]

Yeah, given that I am on PPT for long time, I feel that when I do APT even when I put a light cushion during sleeping is painful, is it normal to feel pain? Is it normal to be in pain when holding a neutral spine and neutral pelvic? Thank you

[@danjac2010]

Is this why our hamstrings are so rigid? Whenever I go for excercise or yoga they say they haven’t seen anyone so non flexible! And I always thought my body is that way! Dint know it can be fixed!

[@GotROM]

@@danjac2010 One of the reasons, although there are other reasons for it too. How often do you stretch your hamstrings?

[@GotROM]

@@danjac2010 There are other causes. Not stretching the hamstrings enough can also be a factor. Yes, it can definitely get fixed. Have you tried it?

[@nashwasammy8064]

Can a back brace help?

[@kevster5252]

This is the best video out there on how to fix PPT! Massage, especially abdominal massage, correct technique for all the stretches, correct technique for all the massages, and PNF are what I have been looking for and have been missing! These things aren’t talked about in other videos out there. Thank you for being so thorough.

[@GotROM]

Hey Kevin, anytime! Glad to know this helped you. What other videos do you want to see?

[@danjac2010]

I fee like crying😀I never knew this was a problem I’ve always had this and back issues but always thought it was because I wasn’t walking properly! Never knew there was a name to It!

[@GotROM]

Crying with joy, hopefully?! :-)

[@katyfort3776]

i did this once and felt immediate relief afterwards, i will definitely continue to do this !!!

[@makiyonah]

Can you also cover standing, walking, sitting and sleeping for PPT, also the cervical spine, but so far this is the most informative and complete solution and explanation I've ever found, Thank you.

[@GotROM]

Hello Makiyonah! I'll look into that. 😊 Great to know this helped you. Anything else you're working on?

[@ntulini1]

By far the most thorough, best explained video on the topic I came across on KZbin

[@GotROM]

Thank you iltubo! Is there anything else you want to see?

[@ntulini1]

If I may, it would be good to see your way towards improving a limited shoulder external rotation

[@andrewkim7051]

Thank you so much for the information. This is the most complete tutorial I have seen for Posterior Tilt exercise. So if I am understanding this right, release exercises are usually 1 to 5 min and stretching and strengthening portion is usually 5 to 10 reps and 3-5 sets? Thank you again for such an informative lesson.

[@GotROM]

Hello Andre! Great to know it helped you. It depends on how your body feels. Maybe if this is your first time to try it, a lesser rep and time might be ideal. As you progress you can do more.

[@rogelio.orozco]

you should have more visits, this video is amazing!

[@GotROM]

Thank you Rogelio! Is there anything else you're looking for that I can help with?

[@jackh5759]

Thank you for this! I’ve been suffering for 9 years not knowing what the issue was, now I know and I can work on it! It’s such a great video. I tried this for the first time last night and my muscles are still sore, am I OK to do this again tonight or shall I wait for the soreness to subside please? Thanks again!

[@GotROM]

Glad to know it helped you! Would be ideal to wait for the sore feeling to subside a 'lil bit.

[@nabintiwari3934]

very good explanation ,love it i will comeback for sure after executing this solution as i have also a posterior tilt .this is 22 march 2023

[@GotROM]

Thank you Nabin! Hoping that this will help you soon. Let me know how it goes!

[@chevycountryboy513]

Thank you so much for taking time to make this video. This has been such a burden for me and I haven’t known how to correct it. Deeply deeply grateful

[@GotROM]

Hey Miles! For sure! Let me know if you need anything else.

[@nikkiespinosa8772]

Wow. This is, by far, the best and most informative video I have come across regarding posterior pelvic tilt. Thank you for this.

[@GotROM]

You're welcome Nikki. Have you tried it already? How did it go?

[@Ana-ns8fs]

Wow! amazing lesson. thank you!!

[@GotROM]

You're welcome Ana! Anything else you want to see from my Channel? Lemme' know!

[@divinelyguided7505]

I needed all this thank you I just found out I have this issue.

[@GotROM]

Glad to know this helped you. Is there anything else I can help you with?

[@lurgy5177]

Thank you for this!! This goin to correct my posture!

[@GotROM]

For sure! I have a more comprehensive posture program on GotROM.com. Check it out and see if it helps! www.gotrom.com/desk-posture-therapy-program-bundle

[@highvalue1195]

My chiropractor shoved his hands deep into my sides where my oblique is on the opposite side of where I was having pain while laying on my back and completely fixed it

[@rosalinda4360]

Thank u so much for these exercise sir...

[@GotROM]

Of course! Anything else I can help you with?

[@rosalinda4360]

Can u also make video about 'straight back correction exercise'? Tq

[@santbr]

This video is great, the best I've seen on youtube on the subject. Thanks a lot! I'll definitely start doing these.

[@GotROM]

Glad it helped you.Let me know if there's anything else!

[@stuartwagner70]

Quality content friend

[@GotROM]

Thank you Stuart!

[@paulendry6398]

Great instruction- thank you. Hopeful as I live with my quadriplegia.Btw, “Lie on your back”, not “lay”.

[@GotROM]

Hey, anytime! Did you try them? How was it?

[@AnkurVashishtha01]

Thanks a lot for this information. It really helped in reducing pain and inflammation. What should be the best sleeping position to improve posterior pelvic tilt during sleep.

[@GotROM]

Good question! This might be a good video to watch: kzbin.info/www/bejne/sIPYgoadpK-Xp9E

[@littledancingbear6982]

Woah. This is so helpful, oh my goodness. Thank you!!!

[@GotROM]

You're welcome! Have you tried them already? How did it go?

[@littledancingbear6982]

@@GotROM I just started actually. I’ve been taking a Pilates class that’s supposed to help with posture but isn’t specific to my needs at all, so when I saw this I was like, finally!! Something specific directed at making me better!

[@GotROM]

@@littledancingbear6982 that's great! Glad to know it helped you. You might want to check gotrom.com to see some programs that would help you. Desk Posture might be best. Let me know if there's anything else I can do to help.

[@MumBorne]

Thank You & God Bless You Dr.!!

[@GotROM]

Most welcome!

[@horvathhcsongor5664]

Did this just now, i looked in the mirror and its more neutral , and it feels much better. It took me a day to realize i have ppt , not apt. Thank you ! I have also a question. When i stand next to a wall, or lay down my back, theres an arch in my lower back, and i can put my hands between the wall and my back. Is this because sway back posture--> posterior pelvic tilt related , am i right? Because im positive i dont have anterior pelvic tilt, but a lot of videos say, that if theres an arch, you have apt. Could you tell me something about this?

[@GotROM]

An is usually a symptom of apt. Arching of your back is a also a result from bad posture, sitting too much, and other conditions. I hope this helps! Let me know!

[@trinayin]

This is such a great video! I can really feel that it will help me. Thank you so much for sharing your knowledge!!!

[@danagreer4465]

I don't have back issues(pain) but I think I have posterior tilt as my back is flat which makes my bum look flat.I don't want to do the wrong exercises and injure my back. Thank you for addressing this problem.

[@GotROM]

Absolutely! Is there anything else you need help with?

[@danagreer4465]

​yes...how to make Jean's look better.

[@danagreer4465]

meant jeans

[@GotROM]

@@danagreer4465 That would be more squats and lunges. 😀 And also add in some good stretches before your strength training routine.

[@alaayasser6982]

And thank you so much for the detailed video and explanation

[@onderylmaz6210]

Hi I have hip impingement..I feel better when the pelvis is posterior. I try this. Thanks.

[@GotROM]

Hey onder! Yes, please. Let me know how it goes.

[@MeRA-1675]

Great video! Thanks!

[@GotROM]

Thank you! Have you tried this? How did it go?

[@MeRA-1675]

@@GotROM No, haven’t tried yet.

[@blissfulbaboon]

🌺 FANTASTIC 🌺 Careful putting too much pointed pressure on the piriformis

[@GotROM]

✅ Indeed!

[@surfcoastmyotherapy]

Superb!!!! Thank you 🙌🙌🙌

[@GotROM]

Of course! Anytime!

[@Ana-Ramirez1]

Hi dear, thanks for sharing your knowledge. Could you please share a link or name for the nice half moon pillow you used in the video? Thanks 🙏

[@GotROM]

Hello! Of course. Check them here: www.amazon.com/dp/B07NPTXTFV?linkCode=ssc&tag=onamzlegacath-20&creativeASIN=B07NPTXTFV&asc_item-id=amzn1.ideas.5L0QACY0DCGY&ref_=aip_sf_list_spv_ons_d_asin

[@justright729]

Hello, thank you very much for the video. I have a few question i hope you can spend the time answering them. Itt will takes 2 minutes to read. Thank you very much for the help, i would even pay for the answer just to get the right information ! After cancer treatment i became very inactive, and the first thing i noticed is the burning sensation in the front of the right leg quads, numbness and weakness down the leg. The doctors were unable to tell anything but i figured out this is sciatica which is from the lower spine. So what i understand, my glutes rarely turning on, they say its weak, but its not just the poor coordination, i have the posterior pelvic tilt. And tight harmstrings and abs, but i also have very very tight hip flexors, which would suggest i have anterior pelvic tilt but its not true. So my one of the main questions, should i stretch the hip flexors ?( i already tried but little to no progress, it doesnt stretch as other body parts) or just stretch the glutes abs hams, and focus on strenghtening ? Also i used this little ball but i used like foam roller moving on it, the first time i see i just need to find the painfull places than sink to it is it correct ? And the ball they give me is like a stone hard. Also as the sciatica goes on the right side down, it is hard to activate the right glutes, if i try to squat the left starts to dominate, and i noticed my hip is never straight its pulled to the left side

[@sachaman8001]

Great tutorial,I will definitely use it. There is something also very important to mention is to understand the origin of the tilt. For instance, If we have incorrect walking habits, dont get up and down the stairs properly, etc. Unfortunately a few hours exercices a week wont correct something we do wrong all day long. So we need to go back to basics unfortunately..... and of course use the method in the tutorial to get a proper balance

[@GotROM]

Thanks for sharing your thoughts! Indeed! Tell me about your progress. If you need anything else, you can always reach out and write to me at [e-mail].

[@harsh____singh9589]

Just a question ! Can PPT be cured at any age ?

[@GotROM]

Of course!

[@glendaruizlopez1491]

😁 I am Learning a lot from you. Thank you for sharing ❤

[@GotROM]

You're welcome! :-) You can check out my other videos. Hope you'll learn something from them as well.

[@ludwigkainz]

great video, thanks

[@GotROM]

Is there anything else you want to see on this channel?

[@AmritpalSingh-sh1nm]

Thankyou so much Sir

[@GotROM]

Glad to know this helped you!

[@lexroet1215]

Are there any additional exercises I should if I only have a posterior tilt on one side of my body but not the other? It's only on my left side.

[@GotROM]

Hey Lex! You can use the same principles in this video on your left side.

[@cool9282]

I have a posterior pelvic tilt and it has affect on my breathing. I have sleep apnea cause of that. Im working on it now.

[@GotROM]

I hope you will feel and sleep better in time. Share with me your progress soon! Tc!

[@ayalav02]

Great video! I get confused - in order to reduce pain when sitting AND have good posture while standing then: 1. When sitting - fix ppt? 2. When standing/walking - fix apt?

[@lovre7317]

Can u try and do a mobility routine specifically for basketball players?

[@GotROM]

Hey, good suggestion. Will look into that. What else are you working on?

[@Barbiesauce]

Thanks for the detailed explanations 😆 One question- could you use a theragun for the tissue work if you don’t have access to a ball?

[@GotROM]

The ball is best for this routine.

[@Barbiesauce]

@@GotROM thanks!

[@MariE-em8of]

Thank u so much for your help!❤️❤️🙏

[@GotROM]

You're welcome! :-) Is there anything else I can help you with?

[@MariE-em8of]

[@MariE-em8of]

The name of the exercise Im talking about is Incline Bench Sit-ups.

[@CourtneyVioletta]

Thank you for this! My question though is throughout the day, should I be fighting the posterior tilt and tilting out backwards? Because doing that feels like a lot of pressure on my low back. Or, does the correction happen naturally as I do these exercises and stretches? And if these exercises are done every day, how long until we start to see the correction happen?

[@GotROM]

Hey Courtney, great question! Yes, your posture will change in time, as you work on the fix shown by this video. It usually depends. Most people report weeks and some months to get their posture fixed. Let me know how it goes!

[@jaymartinson3236]

i cant even lay with my back on the floor so i cant do all the stretches... not sure what to do or even whats wrong.

[@GotROM]

I'm sorry to hear that. Back problems? Pain or stiffness?

[@UsmanAli-vq2wp]

Sir! How many times a day should it be done and how many days it should be done

[@GotROM]

What's your exercise level? Are you a beginner, intermmediate or advanced?

[@alexdenk1130]

How is this "half round" pad you use for the pigeon pose called? I can't find something similar on Amazon. Thank you!

[@GotROM]

Hey @alexdenk1130, check this out: www.amazon.com/dp/B010U86G5E?linkCode=ssc&tag=onamzlegacath-20&creativeASIN=B010U86G5E&asc_item-id=amzn1.ideas.5L0QACY0DCGY&ref_=aip_sf_list_spv_ofs_mixed_d_asin

[@alexdenk1130]

@@GotROM Thanks!!!

[@GotROM]

@@alexdenk1130 of course!

[@_essle]

Is this effective and safe for someone with minor scoliosis?

[@GotROM]

Hello Avatard, glad you asked. Most of our exercises and stretching samples are safe for everyone. However, a word of caution would be to keep yourself in check with your body and how it responds to the exercises. If you feel moderate to intense pain it's an indication that you're body is not comfortable with the movement pattern. Hope this helps! Let me know!

[@rachelwidman2231]

Can any of these be done with the stretches only? Regarding my 16 year old, not sure if he can handle the fascia release

[@GotROM]

yes! There are several stretches that can be done to help with it. At the same time, the fascia release might have the best impact. If you want a more in depth approach to help your son, check out my desk posture program and let me know if that helps! www.gotrom.com/desk-posture-therapy-program-bundle?

[@himunego6806]

Help me please When i sit i feel irritating on my lumber spine . i mean it feels my lumber is coming posteriorly . And sometimes grovin pain , knee and leg . After exercise back pain help mee

[@GotROM]

I hear you on this Himu. This can be a painful ordeal and there's always hope and some relief for this condition. Here's a link to the playlists I compiled for most part of your condition: kzbin.info/aero/PLBek8msGJAxOItV7aaaAthTeqGRru5dvF; and for your groin, knee and leg: kzbin.info/aero/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ. Let me know if this helps!

[@Anne_Onymous]

Fixing the posterior tilt and hunch-back wasn't my issue. It's overcoming the 30 years of incorrect muscle memory that's been killing me. I can't remember to maintain the new posture position unless I'm consciously thinking about it 😡

[@GotROM]

I understand. And it's good that you recognize this. Have you tried this tip?

[@trnj467]

Thanks for this vid , i am struggling for more than 1 year to correct PPT , your exercise is useless for me because it is body weight exercise , i have strong glute and hamstring and abs with weak psoas , how to train this muscle with heavy weight ?

[@GotROM]

Hey Tmj! Try this first and lemme' know how it goes: kzbin.info/www/bejne/oaK7p3yHl7aGras

[@trnj467]

@@GotROM i dont need this , i have extreme posterior tilt with pelvic forward shift , my psoas is lengthened and weak i want to strengthen it and make it tight

[@MarkR973]

My posterior is so bad from years of driving and desk work that my spine itself is actually of alignment .. I’m trying this cause if my weak muscles and horrendous posture for all these years caused my spine to shift I’m thinking the opposite can move it back over time.. would you also recommend yoga?

[@GotROM]

Yoga is decent, but not a complete practice. I'd recommend something more complete like what you find in my programs at GotROM.com

[@IAmGabe777]

Do you have any programs or do you do coaching that can help with an leg and foot misalignment issues??

[@GotROM]

Hey Gabe, how are you? Thanks for checking out my Channel. Yes, I do have some programs and you can check all of them at gotrom.com/products. At the same time, your condition is quite specific. So, it would be best to send me an email at [e-mail].

[@IAmGabe777]

@@GotROM hey Shane I sent you an email about my muscular issues.

[@GotROM]

@@IAmGabe777 will check them out!

[@IAmGabe777]

@@GotROM hey Shane do you need me to send another email to you?

[@bunnydogrider]

Does this work for unilateral posterior pelvic tilt? Should the roll under the lower back only be on one side then?

[@GotROM]

Yes, it should work. Follow your intuition and give it a go!

[@pippofo248]

Hi, i see you empatizhe a lot on releasing glutes, but in people with PPT aren't they also weak ? Shouldn't we even strenght them ?

[@GotROM]

Experiment and see if it works for you! The body isn't exactly a math equation (AKA, it's more complex than simple formulas).

[@jillianpena7642]

are swayback and posterior pelvic tilt the same?

[@GotROM]

At the pelvis, yes. Swayback sometimes includes a forward shifting of the pelvis and some upper body kyphosis and forward head posture.

[@nashwasammy8064]

Can back braces help with this?

[@GotROM]

Can be, for a temporary fix. Nonetheless you really need to work on it with regular stretches, tissue work and some exercises. Hope that helps!

[@MegumiKato418]

how to do it with no equiptment

[@GotROM]

You will need these tools for the exercises to be effective. Although you can use a pillow, in place of the foam roller and a golf ball or any rounded ball for the sensory ball. Hope that helps! Let me know!

[@laniweisbart3439]

Hi Shane! When I try to do either of the first 2 glute stretches (after the glute massage with the lacrosse ball), I feel a pinching sensation in my hamstrings. Are there any other modifications for the glute stretch? Or should I be trying to get to the bottom of what is causing pinching in my hamstrings? Thanks!

[@GotROM]

Hey Lani, appreciate you dropping by and checking out this video. Good question! That would be great. Also, how often do you work on stretching and doing tissue work on your glutes?

[@laniweisbart3439]

@@GotROM Probably not as often as I should...I have been rolling my glutes on a lacrosse ball on and off for a good couple of years. But really have not been adding glute stretching to that very much. Currently dealing with a back spasm/sciatica issue (along with FAI and labral tear of course).

[@GotROM]

@@laniweisbart3439 I see. Here are some videos I made for Sciatica and FAI fixes. Check them out and let me know if these videos will be of any help to you. Sciatica: kzbin.info/aero/PLBek8msGJAxM3AKTGEI8U-XJ7aVi6bJxp FAI: kzbin.info/aero/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ

[@Ignasimp]

Those exercices are great. But it'd be even great if there were exercices that didn't require having a gym at home xD

[@GotROM]

Thanks for the feedback! You can find other "stuff" at home that can replace some of these tools. Like a golf ball, a hard surface chair with a foam and a belt. Hope that helps!

[@Ignasimp]

@@GotROM i'm happy you took that comment well! Reading it again, it could seem like I was being passive-agressive, though that wasn't my intention.

[@physioprakarn]

Hi from Thailand , may I ask you which type of people need to do this exercise ? Is it someone who are in standing position with PPT or sitting in bad position ? My mom was sit in a bad position (PPT) all day working on computer, She like to lay down on chair and it's has super posterior pelvic tilt and become backpain , Is this exercise help in backpain by fix on PPT ?

[@GotROM]

Hi Prak! Yes, it does1 There are more videos here specific to back pain. Try searching: "back pain", and you'll get more tips to fix them. Hope that helps!

[@christophbiebas5794]

Hey, I have a question, how long should I go through each stretch?

[@GotROM]

Hey Christoph! Good question. Usually I would recommend holding them for a good 3-5 seconds, for beginners. Moreover, as you'll learn more about how your body feels on each stretch, you'll be able to gauge the time you'll spend on each of them. I hope this helps! Lemme' know!

[@christophbiebas5794]

@@GotROM oh alright...but repeated for a few sets? Also, I found out that, if I place a towel under my lower back when performing the beginner glute stretch laying down against a wall, similar to the hamstring stretch, it hits the muscle a lot better. I hope you understand what I'm trying to explain haha. I really really appreciate the video and the continuous help here in the comment section. I have been an athlete all my life with periods of inactivity and depression mixed in between. Im just 25 years old but this imbalance is starting to dictate my every day life I put all my training on hault for the time beeing to realign my body so that I can then restart training in a better way

[@GotROM]

@@christophbiebas5794 2, or 3 max. Depending on how much your body needs it. You'll know that based on how your body responds to these exercises. Let me know! I'm glad that my videos are helping you! It's great to work on your body and condition them to work optimally. Is there anything else you want to see on my Channel?

[@christophbiebas5794]

@@GotROM for now all my focus is on putting my pelvis back to neutral. After that I Will check out the rest of your channel and let you know.:) I want to get proper healthy, flexible and strong again so I'm like a sponge when it comes to things like these. Another question now, I'm sorry haha. I do muay thai(abit like kickboxing), running, cycling and general strength training. I will put all of these on stop for the time beeing, especially weight lifting. But I feel so much less tense and also in alot better headspace after a good 30 minutes of shadow boxing in the woods(punches, kicks, knees, elbows, defence). I also rarely have pain during training because I have good technique and relaxation...should I put that on stop aswell or can I do that as long as I'm careful?

[@GotROM]

@@christophbiebas5794 usually, integrating weight training and some moderately intense workouts on the side while working on this will not cause the body harm. You do need good body awareness and technique on how to go about your strength training routine without injuring yourself and inflamming different parts of your body. Also, a coach would be ideal too. If not, you might need to focus on fixing your posterior pelvic tilt first before adding other intense workouts/activities. Hope that helps!

[@fayrouzza6]

How should i fix this if i have it more on one side where i lean more on my right abdomen muscle with some degree of rotation in both lumbar and thoracic spine

[@chitramehlawat8244]

Hlo sir can you provide me an email where i can contact u i need to tell u about my problem regarding pelvic tilt hoping that you could help in assessing the problem

[@GotROM]

Of course! It's [e-mail].

[@chitramehlawat8244]

@@GotROM thankyou😊 though yesterday i have mailed u regarding my issue on [e-mail] found this email when i was going through your website will mail u today also on the website that you provided 😊

[@PieterJanNotebaart]

This is part of the problem.

[@GotROM]

What is?

[@PieterJanNotebaart]

@@GotROM Body evaluation. Add in some wall stretches. Ripe the benefits. 😘

[@cridler2]

This is stupid. You really think some stretching and some balls are gonna fix my 20 years of posterior imbalance? We need exercises!

[@GotROM]

Massage exercises and stretching exercises are not exercises? 🤔 I agree with you IF you mean that strengthening exercises are also needed. But ALL 3 types of exercises will be most effective.

[@iuluiiiixiii9309]

1:54 a Plumbus works best for me.

[@GotROM]

I literally googled that and now I'm more lost than ever before. I think that's the point though...

[@mjkman0101]

underappreciated comment

[@Charlie-in9ff]

Love this

[@GotROM]

Thank you, Charlie! Is there anyhting else I can help you with?

[@valo9678]

Hey I enjoy your videos not sure if you made one yet. I think if you made a video for corrective exercises for people with a PEC pattern and Left AIC compensations. It would be greatly appreciated by me and other people who are stuck in anterior or swayback and they might have this instead and unaware. Not many good videos online going into specific exercises that help.

[@GotROM]

Thanks for your feedback! I will look into that, most definitely!

[@DawnH123]

Where can I buy that back arch pad? I’m having trouble finding one. Thank you.

[@GotROM]

Glad you asked! You can find them here: www.amazon.com/dp/B010U86G5E?linkCode=ssc&tag=onamzlegacath-20&creativeASIN=B010U86G5E&asc_item-id=amzn1.ideas.5L0QACY0DCGY&ref_=aip_sf_list_spv_ons_d_asin

[@christianemauro2245]

Really love your channel Shane! Thank you, you’ve really helped me.

[@GotROM]

You're welcome Christiane! 🙏 Anything else I can help you with?

[@yasinpeermohamed7903]

Thanks for the great video! As someone with an office job who sits for many hours a day, I have a question. If an elongated Iliopsoas contributes to a posterior pelvic tilt, along with sitting with poor posture for prolong periods (which would keep the iliopsoas contracted for prolonged periods), should there also be focus on lengthening the iliopsoas, or should this be avoided? Many thanks

[@GotROM]

That wouldn't be the traditional recommendation, BUT I think anything is worth MINDFULLY experimenting with. If you feel/move better...keep doing it! If NOT...stop or do it less! :-)

[@Ignasimp]

I don't know if I have a posterior nor anterior pelivic tilt. I've seen some videos about it, and still can't tell.

[@GotROM]

Thanks for letting me know. Try checking video stamp 0:12-1:16, this will tell you if you have Posterior Pelvic Tilt. Hope that helps!

[@khairulanam7597]

Does posterior pelvic tilt affect nervous system Which causes urinary incontinence?

[@GotROM]

Hello, Keyo! Interesting question. Not that I know of.

[@Quinnjavi]

THANK YOU SIR. I took my fiancé to an expensive physical therapist, and he told her that her hip flexors were actually OVERWORKED and that’s what was causing her tilt. I’m so glad I found you so we can actually begin correcting posture now. Thank you, thank you. 💯

[@GotROM]

Hey, that's good to know! Of course! Feel free to check out other free resources here or on gotrom.com. Let me know if you have any questions.

[@Lazymath007_]

What are the hip extensors?

[@TheAndiii007]

Hey! thanks for the video! Whats the term/name of that pillow thing you use for the pigeon pose and the hamstring stretch? I want to purchase one of those but can't fit it so far :)

[@GotROM]

It's a half moon bolster pillow. You can check out this link : www.amazon.com/dp/B07NPTXTFV/?ref=exp_gotrom_dp_vv_d

[@TheAndiii007]

@@GotROM Thank you very much!!! Will get one

[@Lat2talkabout]

Is there any replacements for a ball if I don’t have one?

[@GotROM]

A golf ball may work.

[@crys3476]

This just helped me more than anything else in a year has, thank you!

[@GotROM]

Great to know Crys! Is there anything else you want to see?

[@mustafaabdellatif787]

What is the size of softball I should use?

[@GotROM]

Hello Mustafa. Great question! Usually soft or medium intensity is what people use for PPT. It also sometimes depends on the person. Some like it more intense. You can visit a physical store before buying online to see what works best for you. Hope that helps!

[@nicoleheath4486]

Hi Shane. I was diagnosed with lumbar Spondylitis and Fibromyalgia. Will this workout help me?

[@JickFincter]

I self diagnosed with PPT. Did some exercises and my nerve pain went away. Months later I lifted weights while sitting in PPT (very stupid I know) now my nerve pain is back and hasn't left for over a month. Any time I shift into ppt for even a second I start feeling nerve pain my back doesn't hurt at all though. I got an xray and the chiropractor said I don't have a herniated disc. He also found that my lower vertebrae are a little twisted they looked like they were bone to bone but he said that's just because they are twisted, and they aren't actually touching. He said it isn't a big deal or the cause of my pain but I question if that's true. Is PPT the cause of my pain or the twisted vertebrae? Before the injury all I had to do to relieve the nerve pain for a week or so was the superman exercise. Now exercise and stretching doesn't give me lasting relief. I'm not in constant pain, only when I shift into a PPT or if I lift something heavy. I've been doing your routine my glutes and abs were extremely tight and still kinda are, The massage ball has released so much tension. You seem like the best source of information I've found. Is there anything else I can do to fix my issue? Sorry for the long message.

[@GotROM]

Hi Jick! Kindly write to us at [e-mail]

[@spl5227]

Hi Unfortunately have both posterior pelvic tilt and sway back. I have spent time working on sway back but what is making everything difficult is a very tight and rigid rectus abdominus. Have been doing stuff for that and then otherwise feel maybe best to work the glutes first and go from there. Curious if you have any thoughts on this. thanks Sam

[@GotROM]

Hi, @spl5227. Those are good thoughts on how to work around the tightness in the different parts of your body. Tell me more about what got you thinking about working on your glutes first.

[@spl5227]

@@GotROM Not sure I have a professionally sound reason. 😄 But it did occur to me that getting the pelvis straighter while not overstimulating the adrenals which I think the hip flexors might do might be easier because of the tightness in sternum area caused by the rectus. I have done via Gokhale locking the chest in place as much as I can (for the sway back) and also working on the rectus lengthening.But I am not getting great systemic results which then led me to this video and considering the PPT and starting w glutes. I'd say this process has been frustrating.(I work on that as well). Because of my prof training and experience in psychology I have also been doing EFT to get at deeply held emotions. Sam

[@GotROM]

@@spl5227 Hey Sam! Good insights on this. Kindly send an email to [e-mail] for more indepth response.

[@federicoraffa801]

Very thorough video.

[@GotROM]

Thanks Federico! Have you tried the it?

[@leahbernstein3185]

Thanks! Big help

[@GotROM]

Good to know. Appreciate the feedback. Is there anything else you want to see? Let me know Leah.

[@alessandrovescio2726]

Should a person who has thoracic kyphosis do abs and hamstrings stretches?

[@christophbiebas5794]

I can literally not sit on the floor with my lower back straight. And horrible lower back cramps while loosing weight and getting back into shape. Hope this helps, tonights work shift has been extra rough

[@GotROM]

I see what you're saying, and I'm sorry that, it has been quite an ordeal for you. Did your back cramp only start to happen when you started loosing weight? Yes, try this out, and let me know if it helps!

[@christophbiebas5794]

@@GotROM yes Been very active and fit up until like 4 years ago. Gym, running, muay thai competition, cycling, you name it. Dipped into a depression that lasted a few years where I did as little as possible and just ate myself fat in my couch in front of the playstation. Now a few months ago I picked up the mess and took up the journey of getting my shit back together, starting with my health and fitness. The back cramping is due to the fact that I'm not used to doing stuff anymore and my body is weak, hence the tilt is even more noticeable...also, sitting with awful posture in front of the TV many hours each day for years didn't help haha

[@christophbiebas5794]

@@GotROM but upon thinking through my life, I probably had this posture for most of my teenage and adult years(25 now). It just got super noticeable as explained above after the depression

[@christophbiebas5794]

@@GotROM I do have a question though. Should I force the right sitting and standing posture while working on stiffness/weakness in muscles or should I let the posture change by itself naturally? Kind of an "egg or chicken first" issue haha, sorry for the rambling.

[@GotROM]

@@christophbiebas5794 I see what you're saying, and it's great that you have started working on yourself. Keep it up! 👊 In regards to your question, it does happen naturally when you integrate the right stretching and strength training routines. Forcing them may also train you to keep the correct posture temporarily, moreover, it's always best to integrate the proper routine. Hope this helps!

[@bike4aday]

"4 steps"

[@GMW.artist]

I have a severe posterior tilt. I have Scoliosis (which was at 89°, with full 365° rotation). I have been fused T4-L3 ish and have had three lumber discs removed and replaced with bone grafts from my ribs. I have had two children (born naturally, but OP so they got stuck and required a lot of extra work!). I'm 42 and am struggling really badly with pain. Any tips, gratefully recieved!... ✌🏽😎🖤🖤🖤

[@GotROM]

I'd check out our program "The Athletes Back" if you want to work on low-back/hips. It's a 45-day program that is very intricate for hip and back issues. Give it a shot! GotROM.com

[@alaayasser6982]

I have CAM hip impingement and labral tear in my left hip. My hip cracks with certain movement and I have vague light continous pain there. It also prevents me from doing squats workout and like so workouts as it pops. I don't want surgery as I am not in severe pain but the limitations bother me Can I do the exercises here to fix .y pelvic tilt and can I do the hip impingement exercises on your channel with my labral tear? What can I do to be able to exercise normally without my hip bothering me and without me worsening the tear?

[@GotROM]

Hi Alaa! Yes, you can try the fai exercises in my Channel for your concern. Just search: "FAI Exercises" here on YT. Most of them are safe and effective for any hip pain issues. Be sure to listen to your body and try not to trigger unnecessary pain. The exercises when done right is not painful. If you need a step-by-step guide, feel free to check the full program on thefaifix.com

[@SurfyStories]

Thank you. I thought I had gynocomastia or man-boobs and underdeveloped glutes. Later i found out that it was just posterior pelvic tilt, causing saggy chest fat and flat glutes. Helpful video. Btw, does correcting the tilt increase height ?

[@GotROM]

Hey, anytime! It will make your posture look better. Because your posture will improve.

[@nebojshaarsikj568]

I believe I have ppt. I want to start swimming classes to learn how to swim. Do you think swimming Is possible for someone who has ppt? Thank you very much.

[@GotROM]

Yes, of course! PPT isn't a death sentence...it's just carries some POTENTIAL (but not guaranteed) risks to the low back.

[@spongekitkat0422]

Oh man I only realized I tilt my hips forward when I started my hair dressing apprenticeship. Standing for hours made me tilt my hips forward and "sit" in that position. The first glute stretch and the thigh hamstring stretch made me go "oh dam i didnt know this area existed". I'm going to keep up with these exercises and see how I do!

[@GotROM]

Awesome! Update me with your progress.

[@harjotminhas9823]

That was amazing, been looking for something like this for years. I have a question, is a reverse hyper extension a good replacement for the superman ? Thank you!

[@GotROM]

Good question. It can be, depending on where you focus/ emphasize the movement. Although, in essence, reverse hyperextension works more for your glutes, while superman is more for your lower back.

[@yennyverdadi1717]

Thank You very much i find your explanatios very helpful!

[@GotROM]

Pleasure! Glad to be of help. Is there anything else you want to see from my Channel?

[@musicforlife7411]

This is one of the best videos that I have come across. It’s thorough and precise. Thank you

[@GotROM]

Wonderful to know that! Anything else you're working on?

[@arezmelbourne5067]

Thank you Very informative Easy to understand

[@GotROM]

Glad it was helpful! Is there anything else you are working on that I can help you with?

[@pizarrocam]

Do you have a video for anterior pelvic tilt? And what about if I have anterior in one side and posterior in the other side ? Thank you

[@GotROM]

Hi Diego! Yes, I made a video for that as well. Check this out: kzbin.info/www/bejne/gJyklKBvnpeImNk. Practice these exercises alternately. Let me know if that helps!

[@raulcab.672]

Why he look like Ryan Gosling's lawyer cousin

[@GotROM]

I've actually heard that before...but don't see it personally, lol