Top 3 Exercises To Fix Anterior Pelvic Tilt For Good

[@sandragrant2893]

Sincere thanks to you, Conor, for the information, education & fixes. Started finding relief in my hammies and calves after doing these exercises for the first time. I turn to you for understanding kinetic chain issues for my middle aged body lol. May all the goodness that you share with us come back to you ten-fold!

[@gparticle3896]

The first technique helped open my back up a lot. Shoulders when the more relaxed for these and the rib flare solutions. Thank you

[@laralocatellofitness]

Conor, your presentation and content are invaluable. Thank you.

[@beckytesch2303]

This is great! there is another whole cause for this tilt and that is tight psoas and quads. So, gotta address that too.

[@hustler3577]

I was looking for this Gold content from Day one. You are awesome Conor !

[@conorharris]

Very much appreciate that!

[@Charlotte-gv8to]

Watching your videos showed me that my sciatica was piriformis syndrome from anterior pelvic tilt and tight glutes! I did the first stretch in the video and noticed that my left knee was higher than right, so I shifted my pelvis and suddenly I felt an intense, deep stretch in my right hip area! I realized that my pelvis is titled to the left when I stand, making my left side tighter (the side I also get the sciatica on).

[@xTeleXx9]

@@FarticusSnottingtonsame

[@deepzepp4176]

This stuff is amazing, isn't it?

[@marcoaaronyt]

Very interesting! Thank u. At 6:13 Why he lift his Right Arm to the Sky? Thank u.

[@GovindNadathur12]

Conor is the goat

[@pranav9661]

Thanks. This worked very well for me after finishing my work. I feel that chairs with too much lumbar support can actually cause anterior pelvic tilt. Please let me know your opinion.

[@Sethro92]

I agree strongly

[@mounirhedjam4436]

This is gold ..thank uu so much

[@vedamurthyjoshi]

Please make video on loss of lordosis of lumbar

[@IntuitivStrength]

Yes i second this!

[@surtrpicks]

Thank you much

[@winelover3639]

Hey third excersices on both sides or just with a left hip extension? Thank you. It makes a difference!

[@conorharris]

Both! Happy to hear it helps :)

[@Orokana]

Great video! Thanks Conor!

[@chriskiwi362]

Awesome video! Do you want to do the last exercise for each leg?

[@SophieTherese-re1zb]

It made me yawn. Feels great. I think my diaphragm was totally contracted (I know this wasnt the aim of the exercises but it happened).

[@rahaffaoury5758]

Thank you 🌸🌸

[@maciejsiedziako680]

I would like to know 3 - standing exercises to complement this.

[@conorharris]

Would be a good progression video! In the future I can do this

[@aaronvincentis]

Me too..

[@dianemueller4879]

Do you keep the rotated hip leg on the wall?

[@sukyvirk2289]

​@@conorharris can you link the video of it has been made please

[@alejomi]

Hi there, how many times a day do we do these and how many times do we repeat the 3 exercises to complete tye routine?

[@maxymk]

Is there something else I can use instead of a training ball for the 2nd exercise?

[@Deathhead68]

Foam roller or big cushion maybe?

[@sunnythorat6929]

Thanks can I meet you

[@saranyamurugan502]

Is any one have left aic right bc pattern with right hip higher and right leg longer??please tell what exercise do to correct it

[@Jose-st3fq]

For the second exercise is that a weighted ball of will any kind of ball work?

[@JovanMann]

Just discovered your channel and I really enjoy the content and information. Any chance you can do a video on rib flaring?

[@rakestar8410]

Can you explain how femoral internal rotation and first metatarsal pressure facilitate posterior pelvic rotation in the ab/hamstring exercise (besides how the latter facilitates this)?

[@jakkritphanomchit]

Trying to fire up and activate INNER hamstrings, which are these that will pull your hip posteriorly

[@nawalton]

Is this safe with SI joint instability

[@IamDude2]

These are fairly new exercises in the sphere of APT etc, certainly as far as the online info would suggest. Where was this researched and how do you know they work?

[@HandOfDaKing]

you know they work bc you can simply do what he says stand up and notice your body feels better

[@IamDude2]

@ChrisKing-rp7nb wow, miracles do happen then…

[@spindleblood]

Is it safe to do these with a painful labral tear?

[@SportifyTVofficial]

no hip flexor stretching??

[@loriwilliamson5738]

I have R hip/glute pain. Which side should remain on the wall? Thank you.

[@amyactivates]

Hey! In the second exercise... what can I use instead of a ball? I don't have one, though I do have yoga blocks?? Thanks!

[@HAmin-rv8jo]

Hi Conor , i have the opposite issue with a posterior tilt & left hip pain please advise what to do?

[@pjmiller3770]

I tried to get in position for the 1st exercise sitting against the wall and am unable to get my left knee in line with my hip and foot....It leans out to the left side. Trying to bring it in to line up causes discomfort. What exercises would I need to do to correct this so I line up? I'm pretty inflexible in general in my pelvis but definitely worse on my left side. Help! (I just turned 72 years old last week). The positive news is that I AM able to get down on the floor and back up.

[@neilbeech4093]

Are we supposed to get ínto a posterior tilt if we have a Anterior pelvic tilt for walking?

[@romanreings3603]

What exercise should i do if my right shoulder is getting down.???

[@HairyPixels]

Isn't Left AIC pattern basically just a left side anterior pelvic tilt? It seems like it, so I would imagine doing these exercises but unilateral versions on the left side would help.

[@conorharris]

Yes, but most people are extended on both sides with the left side relatively moreso. That would be a PEC pattern

[@mitochondriamazebean215]

How can i posteriorly tilt my pelvis?? I squeeze my butt and suck my stomach in but I'm still stuck in the apt position

[@Rahul-ps8hy]

Hey conor, Can I do this exercise on one side if I am stuck in left aic right bc?

[@kyliev3990]

the first exercise, am i supposed to be reaching with everything i have? maybe im just super weak. my neck and head and shoulders start to strain if i keep reaching in a way that concerns me. and when i try to breathe in in that position, whatever muscles are in the front area of your armpits are the only thing that want to engage. can’t get the side abs to engage breathing out all the way because i just can’t breathe out all the way

[@dominikgolus9160]

Conor, or anyone else who knows the answer for my quiestion, I desperately need to know that. While performing wall stride with my right legon the wall and pulling downwards I feel my aide glutes being overactivr. I mean, I geel them way more than I do lower portion of the gluteus muscles. The question is then, whther I should do some work on the fascia of the side of mu glutes prior to wallstride or just keep it as it is with the jope that overtime the lower glutes catch up l

[@SophieTherese-re1zb]

Doing fascia work can do no harm but imho you ought to train your glutes

[@anthonycaruso9226]

I believe I have APT. I also have lower back tightness as if I’m stretching a thick rubber band feeling in lower back. Also with SI joint pain. I believe both are related to my APT being tilted forward. Are they related ? Need help

[@jennysprung6093]

Postural issues do contribute to pain. Plenty of evidence. Neurosomatic Educators, Clearwater Florida Thank you

[@aryaani5777]

You are telling same exercise for pelvic tilt and AIC pattern

[@Aleks93k]

Thanks for this guide, Conor! I cant figure out whats the point of breathing into the back ribs, if anterior pelvic tilt is associated with thoracic kyphosis (the upper back spine should automatically receive a lot of air, and the front part should receive much less). And also a question about breathing with feet on the wall. Why do we use internal rotation position? If anterior pelvic tilt creates excessive internal rotation in the hip joint.

[@2fastnfurious4u]

shouldn't slouching and depressed sternum in 1st exercise be avoided?

[@conorharris]

Nope, it will open up the back. Check out my thoracic kyphosis videos if you want more info on why this isn’t bad

[@2fastnfurious4u]

@@conorharris Ok, I think I'm feeling some lower posterior expansion... while reaching should we press into feet or press with mid back to the wall, or maybe feel hamstrings/gluteus?

[@kaylaernest3960]

Would my spinal fusion due to scoliosis cause this? I feel like my little pooch is because of this

[@siberiankhatru5440]

Is there an excersices which helps unblocked low mobility/stucked rib cage? My t7-t10 ribs on right side is rotated back slightly , and so left side is flaring out. Im tryed many exercises for inner/outer obliques recruitment ,but they just wont work it seems,because i feel that my right lower ribs not working with inhales. Feels like there a functional block on t7-t10 vertebra ,and i dont know how to crack/fix it myself.

[@briansmith9258]

Stretch your ql! It connects ribs to pelvis and mess you up bad when tight! If you sleep in your side. Stretch that side, it’s tight from sleeping. Go slow

[@Beerandentunez]

With every exercise, I have a very difficult time relaxing my six pack abs while maintaining active side abs. It seems I can’t relax my front abs without first relaxing my side abs (I also don’t have much far but my belly protrudes)…has anyone encountered/remedied this problem??

[@vampire8u1]

Very interesting, may I ask why these are more important than releasing your hips either through eccentrics or myofacial release ?

[@paulgeorge9228]

myofascial release is superficial, myofascial release is connective tissue that responds to muscle contraction i think. so if ur muscles r tight, myofascial release would not really move ur bones into place, its the bone position that are affected by muscle

[@nahlamammou1421]

What if I don't HV a ball for 90/90

[@aleksandrak.562]

Hi, Connor. I have had many issues with my spine-scoliosis, ciffosis etc. I was wondering if pelvis pushed is due to lordosis?

[@dominikgolus9160]

I began feeling pain in my inner knee in my right leg while doing wall stride. What can this pain be caused by?

[@conorharris]

Pushing too hard, or not pushing through foot arch, or not keeping foot straight on wall with knee in line with foot. 4/10 effort into the wall

[@dominikgolus9160]

Kindly thank you for your reply Connor. I appreciate it

[@Ignasimp]

I feel absolutelly nothing during any of those exercises. What does that mean? That I'm doing them incorrectly?

[@ahmetfatihalks8033]

Is it possible to fix apt and leg lenght discrepancy at the same time ?

[@JonnyKozoom]

I have a tilted hip and researching what to do against it. I learned that only 1% of people with "leg length" differences actually have legs with different length. It's a myth still very prevalent in medicine. 99% of the time you will have a tilted hip like me and that's something you can work on.

[@ahmetfatihalks8033]

@@JonnyKozoom thank you so much bro

[@samrajput1202]

I think could increase my height also

[@alexvkcr]

How crazy it is to implement the first exercise pointing the right arm straight forward for left AIC folks? 😂

[@kylus2677]

the thing is is this really fixable? i dont think so because its dmg over decades. worst thing is if u have it that bad like me, even with the minimum belly fat it will always look like your fat.

[@Josh-fz9rh]

My lower back gets crazy right and those first two breathing exercises almost immediately alleviated the tightness. Any idea what issue I could be suffering from ?

[@JohnSmith-zs1bf]

Doesn't matter what poor pattern you have now, what matters is getting back to the right pattern! Diagnosis is overrated in biomechanics. Whatever needs to stretch or strengthen to perform the movement correctly will do so. Even in this comment section you can see different people having different epiphanies as they come closer to a proper pelvic position.

[@dominikgolus9160]

Hi Connor, have a question with respects to the second exercise. What is the intensity, with which I should pull down on the wall with my feet. I am afraid that I was trying to much and I was feeling like all my back were driven hard down and back into the floor, which was making breathing into the back ribs rather not possible. Should I ease on the force when it comes to dig the feet into the wall or there's something else wrong

[@AdamJawhary]

Little by little

[@patrykburmistrzbury4893]

Does any of you get crumps during this exercises😂 I cannot complete it 🙈🙈

[@gigabuyceps]

🍗🦖u genius I'm telling everyone.

[@floatingmaster]

Twisted pelvis? Just rotate it and get used to it! Body is quite flexible in that matter

[@kennethm5721]

I don't get this. This doesn't even make a sweat.

[@cavinnn]

conor harris please make these exercises into game format. my adhd is starting to wear me down right nowwww 😅😂🙃

[@carnigoth]

If I do the opposite, will it fix my posterior pelvic tilt? Lol

[@JoeBrown-bt4qg]

why can't there be any exercises that don't require a person to be a rocket scientist in order to do them correctly? Surely there are some yoga poses that will fix APT.

[@bonjovii]

Focus on your gluteus medius

[@confetticow]

coaching tip: don't say "these" hamstrings or "those" glutes. say "your" hamstrings and "your" glutes. thanks for all of your videos!