Posterior Pelvic Tilt Correction & Causes | Poor Sitting, Sleeping, & Standing Position

[@GuerrillazenFitness]

Here's the workout I put together to help you fix your posterior pelvic tilt: guerrillazen.com/posterior-pelvic-tilt-workout

[@XxKINGatLIFExX]

Keep up the good work Blake. You are the most influential people in my life right now. You are a charismatic and generous person who i believe deserves so many more views and subscribers. What you do for people on here is life changing. I know that sounds like a cliche but, you have discovered the biggest problem in the 21st century. That is bad posture, all problems come from here, i believe in this. I hope you never give up doing what you are doing because you have changed my life for the better. Whenever i watch one of your videos i then go on a tell everyone i know, and help people out. (Sorry to steal your content) I just can't help myself, something so simple and so easy to fix, why can't everyone be doing this i ask my self. I'm going to work hard at University and I'm going to get my degree, and when i do, i'm going to hopefully make lots of money. And when I do, i'll be sure to help promote you and Guerrilla Zen fitness to the world. I believe they need to teach this in schools from day one. Keep it up Blake, someday they will have a statue of you, at you will be named "The worlds most influential person." I swear it, once people awaken to this disease of bad posture, I believe all health problems will go.

[@PraiseMedusa]

Thank You!

[@tplayer23424]

if a person with ptt did the thomas test. what would be the result/

[@frankiemartinez6465]

GuerrillaZen Fitness thank you for this video. How long does it take to fix this problem?

[@saikouceesay2516]

GuerrillaZen Fitness thanks you a lot, I have been doing everything wrong and my back is horrible, this few days am feeling big difference

[@komalthecoolk]

FINALLY some love for the posterior pelvic victims!

[@martinoffl]

Sir sorry for saying this 😢😢😢. I having the sway back and i started to do the toe raising excercise( what u demonstrated here). . That results into the knee hyper extension. That isnt cleared the sway back.

[@danielleavenworth9257]

I have posterior pelvic tilt, uneven shoulders, and forward neck. I realize that, even though I do the exercises consistently, I need to focus on the causes. Thank you for the wisdom!!

[@Efflife.2]

Ditto with everything. Did the exercises and adjustments help.?

[@martinoffl]

Sir sorry for saying this 😢😢😢. I having the sway back and i started to do the toe raising excercise( what u demonstrated here). . That results into the knee hyper extension. That isnt cleared the sway back.

[@AustinQuirk]

I had NO IDEA this was a thing and it's basically my most defining postural deficit. Thanks for posting!

[@oliverriver851]

I do all three of the causes. This will help a lot. Thank you.

[@sam5605]

Thanks man, all the while i thought i had anterior pelvic tilt and keep doing the hip flexors exercise(i learned from other youtube channel) which seems to worsen my condition untill i saw ur video... Such a great relief

[@peterparahuz7094]

Regarding sleeping (which often recurs in these videos) 1. I can only sleep on my sides or stomach. If I lie on my back, I will never fall asleep. 2. I involuntarily turn many many times during the night. So, even if I fell asleep on my back...

[@M1CKSTAR]

Tried this for a week and the pressure/pain on my lower back reduces !! Thanks man

[@shawnbenoit3774]

Im an avid lifter who recently started working as an RN; I started tilting like this to compensate for the extended hours of standing, threw off my squat and started having lower back pain. Knew something was wrong, glad I found this.

[@jerseymec]

Thank you! This is exactly what I've been searching for! I have posterior pelvic tilt from sitting in front of the computer all day long!! I will watch out to keep my rib cage over the hips from now on.

[@ryuken8597]

Yes thank you man for showing love to the posterior pelvic tilt gang

[@frostbitekiller5338]

Janner Santisteban agreed🔥🔥🔥🔥🔥🔥🔥

[@twahathomas3514]

Hahahhahaha we should sometimz enjoy together

[@oggyjack8252]

This is the best video I have ever come across to correct Posterior Pelvis tilt.

[@rafaelsanziomadeira]

This is exactly what I've been looking for! I do the exercises but it feels like by themselves they're insufficient to catch up to decades of bad posture. It's great to know there's things I can do throughout the day to help tip the scales. Thanks!

[@danagreer4465]

Taught me more than I could ever find about posterior tilt.Thank you😅😮

[@twylaring680]

This is so good for me, thank you Blake. Everything you said applies to me right down to the tummy sleeping! (it was there that I "gasped" and knew!) I'm 66 and greatly appreciative for your help.

[@Efflife.2]

I just achieved equipose for the first time in a decade!!! Thanks so much for this video.

[@hopejstone]

THANKS | Definitely discovered this during social distancing since I'm sitting at my desk more! Thanks for sharing!

[@redsoxfan2107]

Dude, this was incredible content. You literally showed how I stand, sit, and sleep.

[@taniamendoza2471]

I’m 25 and I’ve been doing physical therapy for 2 months it’s been so difficult but rewarding.

[@marklesniak8038]

Best video I've ever watched on the subject. You nailed it dude!

[@unavailableanti]

Great video. Noticed my posterior tilt the other day and this video just confirmed it for me! Thank you!!!

[@gamesonvhs5927]

That lifting your toes thing is magic. Thank you.

[@nojuliette6870]

Some can totally lift their toes off the ground with sway back posture. You can have an anterior pelvic tilt and have a sway back posture as well. Time to update!

[@JohnDoe-oe8gm]

I think one of the reasons I have PPT is that almost all of the chairs that I had sit on is not ergonomically designed. Hence, I find the slouching position more comfortable for me. I know that it is bad but I can't help it. Also, I often carry something heavy in front of me that can not be carried any other way, so shifting my center of gravity causes the PPT and I can't help it because you need to find your CG to lift the weight.

[@wordsme]

Thank you so much, you’re doing a great good, and changing people lives

[@lisamarie5536]

I get pain in my left lower back, feels like my left glute hurts when I sit down.. I'm not even sure what my problem is. I will say I have a flat back! I worked in a office sitting 8 hours a day on a computer, I used to go to a chiropractor but I stopped going and things got worse. These tips are helping a lot.

[@johnlehane6240]

Hi Alesha. You might have a coccyx/ tailbone issue. Dr Berg has a video on a simple technique that would help on you tube. Foam rolling the glutes or using a rolling stick for releasing muscle tissue would also be helpful. Take care.

[@Choloveya]

Amazing one. Your positive attitude and simple introductions are super. I love it!

[@rewolfer]

When I sit in a chair, I often sit like that (slouched), such that my lower back stretches as you showed. BUT, I'm pretty sure that I have APT, not PPT. My gut sticks out and just from the line of underwear, I can see that the rear is higher than the front. Also, though I almost always sleep on my back or side, when I occasionally sleep on my stomach, I will hug a pillow under my torso (not under my head) - that's the most comfortable. So yeah, I think I've confirmed I'm not PPT. Want to start strengthening and stretching my hip flexors, as I strained them last winter during snowboarding (when they were under tension during butter presses) and want them ready for the next season. Thanks for the informative vids!

[@shubhamgarg6720]

i also have same problem

[@SemFromAmsterdam13]

Then you always have ppt apt only is if your upper torso goes back

[@m.b305]

Goddamn, i've been sleeping on my stomach my whole life (24 years) and i do have this problem. But i cant fall asleep in any other position :(((((

[@horvathhcsongor5664]

Brother. Thank you. I now i know, that i have ppt. Standing position and sitting position is what i do, you just showed. Now i can start correction. Thanks.

[@djandrewification]

Dude i sat like that my whole way from kindergarten to senior year. No wonder said i walked funny sometimes. Addressing it now finally

[@itsspacemanspliff]

Old comment but have you noticed any progress? Ive just come to realise recently I've sat like that, and slept on my stomach for as long as I can remember

[@SemFromAmsterdam13]

​@@itsspacemanspliffhow is it for you now?

[@losana6649]

Thank you so much for making this video!! This gave me so much information, and I couldn't find it anywhere! Now it totally makes sense! thanks

[@anthonyteis8570]

This hit me like a brick in the face! I need to change ways. It's so hard for me not to slouch though. It's almost too much effort to sit like you demonstrate...

[@tkmair6559]

Thanks so much. I am trying to figure out my low back pain, groin pain, hernia type stuff. I had no idea I had posterior pelvic tilt. I just knew I didn't have anterior tilt. I definitely have tight psoas and weak hip flexors. So... I just want to share something odd with you sir - when relaized I have some degree of posterior tilt, I tried relaxing it. Suddenly my abs relaxed, and my belly went wayyyy out further than my usual posture. I have felt for ever that having weak abs was part of my overall pain pattern, but I think it's more hip related now more and more. Or, I have only certain superficial ab muscles that maybe over tight, that I didn't know about. (Still think strengthening my abs is needed). It's still a mystery, but your video helped me A LOT tonight. Maybe to avoid this oncoming feeling of a low back spasm I need to relax my abs and "let them hang out" because it seems to be letting the posterior tilt relax too.

[@CovaRevival]

This video helped so much. I got a new chair last year that was uncomfortable so I would constantly be sitting like that and I have recently realized that now I stand like that all the time. I thought I was getting fat, my stomach bulges out horribly and none of my clothes look good anymore. It was the freakin chair!! Ugh, I will definitely be doing the corrective stretches.

[@maritzah.4039]

Thank you so much for this! I truly think this is why I have hamstring and lower back issues 🙈 plus I also have hyper extended legs🙃

[@chamorro81]

Thanks a lot. I do all of the bad things described in your video. I’m gonna work on it and get it corrected. Thanks for the info.

[@PirateonFleetStreet]

Thank you so much! Going to do your workout and hopefully fix this before it causes too much harm.

[@guiltyostrichable]

This guy puts so much emphasis on the first letter of some words haha

[@ruguoserliegise2716]

guilty ostrich pppppostttterior pppelvic tilttt Ddddiscs Ffffffflat Sssppppine Cccccausing Bbbbenefit Conjjjunction

[@noahcorona1397]

Weird thing to notice

[@Hadis.Al-Albani]

Lmao bro i cant stop noticing that since your comment

[@kevinj1464]

great advice for fixing posterior pelvis tilt, however I am compelled to warn against sleeping on your back as it is the worst for your health of all the laying down positions. Sleeping on stomach and on your left side are the healthiest, but in light of this video for people with this posture dysfunction I would recommend the left. For more information about sleeping postures, google Buteyko breathing method and sleeping posture.

[@edwinaastley6421]

Thanks Blake. Funny how you can be treated for years by PTs but rarely do they stop to examine what you may be doing in your daily life which is exacerbating or promoting PPT. Thank you for empowering people. Maybe an important question for many people with PPT...I am in a situation now where driving immediately exacerbates the chronic leg/hip and foot pain I get from PPT. I find this incapacitation stifling and independence robbing, especially if you need to run children around. In fact my children have missed out on so many extra curricular activities because of this. It makes me terrified as that pain can last until the next PT visit. If there was some general advice about cars and driving to limit or make possible driving with PPT, what would that be? Thanks so much again.

[@alisss2612]

why i can't breath well with right sitting posture , cry for help ...

[@rayyanabdulrahaman8717]

keep up man ,thanks god i saw your video before i got this bad posture

[@Eiko.Tsukimi]

thank you for the tip. Ive been struggling with deadlift exercise (my back hurt everytime i do deadlift) and i found that my problem might be posterior pelvic tilt. will follow your workout to get my form corrected. ^^

[@mlowe7245]

I appreciate your informative videos. If I can make a suggestion, if you can make an arrow to show exactly how to put the hip in the correct position while doing the exercises that would awesome . Some of us just need a visual :) Thank you

[@1stRedCommander]

i did all three heavly for YEARSSSSS!! PPT is literally ruining my life. im sleeping like 4 to 5 hours a night cause the pain wakes me up. im getting sciatica and my knee is in constant pain. ive bought new beds slept on the floor slept sitting down (only relieving sleep). ive been sleeping 5 hours for YEARS i havtn had 8 hours in YEARS! i gotta fix this

[@animaanimus8011]

Did you bring enough gum for everyone?

[@berlindavictor268]

Thank for the information because I love sleeping on my stomach

[@MAXWERTH-UK]

I have this problem, but when I sit upright in a chair at school, it feels unnatural and uncomfortable

[@JohnDoe-oe8gm]

Yup, I have a comment about this. It is because most of the chairs that we sit on is not ergonomically designed. Sitting in a right way cause discomfort. Hence, slouching gives comfort.

[@chrysio7]

I have a posterior pelvic tilt when sitting but anterior pelvic tilt when standing. I just don't know what to do. Not sure which muscles I need to stretch and which I need to strengthen. I'm sitting for years almost all day. I tried to do glute exercises like the bridge but after a while I got the biggest pain in my glutes, I couldn't walk properly for a month or two. But my glutes are obviously weak from sitting but I can't exercise them because it triggers piriformis as I understand. It's just so confusing. Also not sure if my hips are tight or weak. Same case with hamstrings. I tired all kinds of tests from youtube but it just gets me more and more confused because muscles can also be stiff because they are weak, so yeah, I'm just unsure and don't know what to do...

[@hyperreality753]

How should I sleep if I have a posterior pelvic tilt to help correct it, can't find this info anywhere yet if you have an anterior pelvic tilt there's loads of articales about it.

[@blan152]

great explanation 👏🏽

[@martinoffl]

Sir sorry for saying this 😢😢😢. I having the sway back and i started to do the toe raising excercise( what u demonstrated here). . That results into the knee hyper extension. That isnt cleared the sway back.

[@realbeautifulbeauty1556]

Thanks so much for the video!! I'm a life time tummy sleeper.. any suggestions how to change habits?

[@drewg4033]

RealBeautiful Beauty try doing a stretching routine before bed, it might make sleeping on your back more comfortable, or sleeping in general more comfortable

[@danagreer4465]

Helpful. I have flat back and hate the way it looks in Jeans or anything. Admire curve in back. Will your excercises cause back pain. I have no pain.

[@LethalLemonLime]

I tried to sleep on my back last night instead of on my stomach because of this video and my back was on fire so I had to switch to my stomach because I woke up in the middle of the night because of the pain.

[@SeekingSelf]

This video made me sit up straight! Thanks for that. Do you have a video for tennis elbow rehabbing exercises / stretches?

[@goodmorning7807]

When I adjust the seating position or stand from the back pelvis, the pain in the lower back becomes what makes me return to my previous position if i can respond.

[@FrozenVodka1]

sleeping on your stomach the pelvis tucks in underneath you to give PPT, but sleeping on your back the pelvis does not tuck in??

[@selfimpovingprophecy5970]

Damn . I tired the toe test and my hips went back a decent bit .

[@parkseth9727]

Thanks a lot for the great videos, but I thought sleeping on the stomach extends the lower back, and is bad especially for APT, not for PPT. Could you please point out where I thought wrong?

[@starmony4681]

it’s crazy. so I have hypermobility syndrome. when i stand i go into anterior tilt and when i sit, i am completely in posterior tilt. i have hyper extension in my knees 🥺🥺🥺 and im flat footed 😩😩😩😩

[@Zetsuke4]

I love posterior pelvic tilt I intentionally tighten my hip extensors to tighten my abs especially the lower abs it makes me look lean at whichever body fat and it looks sexy especially combined with extended shoulder it’s the sexiest look thoracic slightly extended lumbar flexed i always extend and anterior tilt when I do my legs compound though like squat and deadlift and hip thrust and Bulgarian split squad just stay in slightly posterior tilted posture at all times for tight abs and belly then just stretch it when you lift and exercise

[@Dom3663]

APT sufferer here watching for tips to cause PPT .. 😂

[@GuerrillazenFitness]

lol

[@Jacob011]

same here, I actually sit like people with PPT should not - not always though.

[@imusorka]

Is doing all of those donts good for APT sufferers though?

[@Phamine]

I was going to ask if I can do the same, get into bad posture for PPT. APT sufferer here too.

[@Dom3663]

Hard to say as it's not been a huge amount of time and i'm doing loads to try to combat it... something is working (slowly) though

[@shovalkarol1534]

Hey i have note to say its very important. About to sleep on the stomic its bad for people that have ANTERIOR pelvic tilt not POSTERIOR!! I have sirius ANTIRIOR pelvic tilt Wirh back pain! and i sleep all my life on the stomic and that's why my APT got worst! check what I'm saying professionally its importent!!

[@trnj467]

We need psoas exercise to correct PPT and regain balance with glute

[@Anne_Onymous]

Since working on my posterior pelvic tilt, my lower back is KILLING me! Part of me regrets messing with my body. I can't decide if I should continue or not.

[@lumaaita5334]

Did you manage to fix it? I'm also having a lot of lower back pain and groin pain after trying to fix my posterior pelvic tilt. Not sure what to do

[@KurtisTheChoctawIndian]

Thanks for this. Love the passive aggressive energy too! Haha

[@josephsujai5543]

Thank you. Wonderful video. Loved the toe tip

[@franciscogregory2455]

Do you have anything for slumped shoulders and body forward?

[@redfoxonstilts]

The way this guy says butt is giving me life

[@bleakaf]

Sitting up in bed with pillows behind me does this to me, and poor posture at my desk too. Determined to finally address it! Would you recommend a kneeling chair? I have had one before and loved it, but I know opinion is divided.

[@maceldolaimy4944]

great video.. Thanks for sharing !!

[@lineuptheflex1952]

Holy god I sleep on my stomach my entire life.....you might have saved my life and why my back rounds on deadlifts lol.

[@brittharrison1850]

Really good! Perfect length!

[@Mythrunerh]

I have an anterior pelvic tilt. Can I use these causes of PPT to fix my APT?

[@togagirl100]

Great video!

[@krish.4461]

Man!!!!! Thaaaaaanks so much!!!. U helped me a lot!! Gud work n gud video.!!

[@monilove4088]

How can you fix your shoulders from the back piping out like you put your arm behind your back and your shoulder from behind is out can I fix it??

[@peterjanbo657]

Gonna get myself a standing chair. A good video, thanks.

[@XxXiMODZzXxX]

Can you not just do an anterior pelvic tilt to fix a posterior pelvic tilt? I have been doing it for a day and is already releasing some of my extreme back stiffness

[@benisdabomb10]

should i use pillows anywhere other than under my head when sleeping on my back?

[@jackiebohannon322]

Please wear pants with a striped on the side and white shoes would a big help thank you for sharing the information

[@aaronlewis5721]

Hi guys half way through my recovery and the ligaments in the back of my knees feel soar should I stop doing hamstring stretches and focus on other stretches because I’ve been told it takes about 3 months for a full recovery

[@indukashyap5127]

You have amazing fund of Knowledge. I will follow you. I really liked you. Man you please keep doing fantastic work. I will get in touch if I will be in doubt.

[@biasayings]

Your descrption is very nice ....it compel me to text u ....thanks for it ay Allah bless u

[@shubhambhatt0]

I am having posterior tilt and at the same time my MRI report says my space between spinal cartilage has been reduced which is causing decrease in the space of disc...My disc is compressed and i am having tilt ....so i can't hold my pelvis backwards in proper curve while sitting as you showed in video...help me out.. ps: i am taking accupunture therapy which is not much effective.

[@mauibuilder1239]

Thanks...I needed that!

[@helvensquall]

I have ATP, wonder if I do things that should be avoided by a PPT will actually help my ATP problem? Thanks

[@John-McL1]

Searching for videos on how to fix my PPT whilst sat exactly like that 😭

[@chamorro81]

John Mcleister Hahaha. I was doing the same.

[@KarandeepSingh-ng5fz]

Stretch your hamstring as more as you can

[@hassana4149]

Hey Blake so I have the same issue , well my Therpist said my muscles are in active. Some are super active , she said because of my posterior pelvis title, my lower back muscles are super active and my gluteus are not working. Causing it to shrink and make them small. This is the reason why I got a hamstring injury. Can you please teach me how to do the right stretches and workout to activate my gluteus(butt) muscle and inactivate my lower back muscle. She told me as well every movement I do my lower back fires up, even though I am not spoused to be using those muscle. I can send you pictures and videos for you to check, and I can pay online if you can help me 1 o 1.. please and thanks Blake .

[@rejwanhammerburstmiah1699]

Hassan A glute bridges

[@Dwarrelpoot]

I can actually get my toes off the ground in any position. Hard to find out what I’m doing wrong lol

[@cutest_animals]

Great information

[@kamuz91]

how should be the perfect chair to mantain a perfect posture ?

[@saraths4150]

awesome video bro

[@niwdooglliw]

VERY HELPFUL!

[@amc7004]

I disagree with you on the sleeping position , I'm not saying it's the correct position but to me if your head it propped by a pillow you are forcing an anterior stretch which is what you want

[@kyleyoung8707]

always helpful. thanks

[@aaronlewis5721]

Hello guys I'm suffering with this caused a lot of problems over the past year and a half, the past 2 weeks I've been stretching my hamstrings at least 5 times a day and I feel so much better because the hamstrings will bring the pelvis back to its normal point, I've heard abdominal workouts are also very good for it but I'm happy just doing hamstring stretches because I was told that's what to do and it's helping so why change it, I've heard 3 months is the recovery time but you have to be dedicated, but if I'm playing football or doing cardio during my recovery will it effect it ?

[@margaretschachte489]

What if you slept without the pillow? Would your pelvis still get misaligned?

[@OfoeNelson]

No. That's actually good for your neck since it's in neutral position. Babies don't use pillows 😉

[@ridocf]

It's good. You should also look up this bed with like a hole for your face (specifically for ppl who lay on their stomach), so you can breath through it. So you have to put your face sideways.