Our brand new app - ROM Coach is LIVE! Download it via one of these links: Apple App Store: www.precisionmovement.coach/rom-ios Google Play Store: www.precisionmovement.coach/rom-android
i did the first excersie and now my SI joint is in supper pain, can you advice what did i do wrong i did many time wallking at different times, what should i do now??
Child Pose Stretch x 1 minute Kneeling Hip Flexor DCR x 2 cycles per leg Superset: a) Glute Bridge x 15 sec b) Plank x 15 sec Reverse Lunges x 12-20 reps total
I gotta say my abs are so weak that plank would just exacerbate the issue. Dead bug with bands on your hands with no movement and a flat back helped me to teach my self how to have a flat lower back and not lose tension and fall into lower back extension.
Super helpful and clear instruction. I've followed similar things on other RU-vid channels but this one is the best as it communicates so well on the necessary details to follow in order to get effective exercises instead of doing them for the sake of doing so. Please keep up your great work!
Glad it was helpful! Thanks for the comment. We are so happy that our content is helping you. Let us know if you need any advice :) - Coach Joshua, Team PM
Excellent video! I love and appreciate the uncomplicated simplicity and clear instruction/demonstration. I've watched many videos on APT, and this is, by far, the best.
As a 60-something woman who has worn heels for work and done a lot of sitting at work, I can guarantee that anterior pelvic tilt causes low back pain and sciatica. After reading the blog post on this topic and just being aware of my posture, I have reduced my low back/gluteus sciatica pain significantly. I will be doing this routine every day. I was at the point of barely being able to walk, and I am not one to exaggerate.
First off all, thank you very much for all of the exercises, you've put a lot of work into it. I'm very glad to be able to use them. I hope they will help me eventually. Right now I'm going to a therapist, but I'm only getting stretches until this moment. And because I was already familiar with your RU-vid channel, I decided to use your program as well. I'm having lots of problems with my body, due to sitting and standing wrongly my entire life, and also because of playing soccer I think. Here's my list, here we go: a neck hump (it hurts a lot!), a hunchback, an anterior tilted pelvis, tight hamstrings and calves, and painful knees. I don't know where to start exactly, so I am doing lots of your exercises at the same time and hope my posture will gradually get better and let the pain disappear. When I am doing the second exercise my knees (in particularly the right one) start to hurt. It's very annoying. Do you maybe know what might be causing that? By the way, I'm willing to give you something in the near future, can i actually donate?
Thanks for following along and we are here to help! It's hard to say why your knee might be hurting without learning more about your body. Make sure to avoid any exercise that causes pain or that you cannot do in a pain-free range of motion. We just launched a new program and it is the best place for you to start to address the root causes of your issues. It will give you more direction than what you are doing right now. www.precisionmovement.coach/foundation-for-movement-longevity-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
My right knee hurts too while doin the second one!!!! It feels like it’s trying to rotate back in place but not easily doing so….. I will try this 2x /day for 3 weeks to see if it helps my over 6 months pain
I was so glad to find you here on You Tube! I’m 80, but my younger days ( up to 70 ) were very active: swimming, Figure skating, being coached by a personal trainer ). When Covid hit, no more visits to the Y, and gradually I reached the point about a month ago where my left arm was “twinging” when I moved it. When I saw your Rotator Cuff clips, I knew that might be the problem; since I had lower back problems I took up those exercises and subscribed. Thanks for posting these! I’ll put them on my daily calendar!
This is the best video on this subject. In fact, other videos lack important details and nuances and I would argue this is also the only good video on this subject.
Thank u Eric for this informative vid. When its explain to tighten 5sec on/off during stretch that helps a million, have not heard to do that b4. Helps concentrate on position as well
Very helpful. I have heard there are exercises that are counterproductive that stretch hamstrings. Is this true? I am probably undoing some of the good that these exercises are doing.
That is definitely true. This article should clear things up for you: www.precisionmovement.coach/hamstring-stretches-for-flexibility/ Let me know if you need more advice or assistance :)
Hi! This is such a great question. We understand that you want to address your issue as quickly as possible. However, doing this type of training more often will not accelerate the remodelling process. It takes time for the body to adapt. For this reason we recommend that you perform the routine every other day and only once per day. Please be patient and help your body to adapt...don't rush it. - Team PM
I think i have both APT and kyphosis . What should i address first ? For good results Do you think i can adress them both at the same time ? The multifidus exercise, i think , increases my apt.
Finally slept with a pillow under me woke up my back was kinda sore, looked in the mirror and I was pretty much neutral obvious need to keep strengthening my glutes, abs and stretching
Yes, absolutely. These exercises will be useful to you if they do not cause pain. Let us know if you need any additional support and thanks for watching :) - Coach Joshua, Team PM
That is ok as those muscles do not govern that movement. This article can help: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ - Coach Joshua, Team PM
My posture is similar to the anterior pelvic tilt shown in the video, but I have Ankylosing Spondylitis also. So Can I also do these exercises to get rid of this posture?
so i stood in front of the wall with my heels, back, and the back of my head pressed on it, and noticed i can fit my hand on the gap between the wall and my lower back. does this indicate i have an anterior pelvic tilt? or is it normal?
Hi, and thanks for trying it out. That is one sign; however, some spaces are normal. Eric points out other clues in the video. Please make a note of them as well. Then, try the exercises for at least four weeks. 2 - 3 times weekly is sufficient. After that, try the test again and let us know how it goes :) - Coach Joshua, Team PM
I'm 16 and currently trying to build muscle however I have apt and I think I've had it for at least 2 years. my main problem with it is that its seriously affecting my ability to build muscle in my lower abdomen and its causing a sort of bulge. how long do you think it would take to correct this
I can't give you a definite timeline because everyone responds to this material differently. If you practice the routine every day, you should start to see results after 1 week and even more after 1 month. Keep it up! What material are you following to build muscle?
Precision Movement by Eric Wong. I don't have any weights or a gym membership so I'm basically just doing pushups, sit ups, pull ups on my door frame and I made some adjustments to my diet
It's hard to say because everyone responds differently to the material. I recommend that you practice at most every other day. You should notice improvements in about 4 weeks.
Good afternoon. If I have kyphosis and lordosis, should I do these exercises at the same time or should I correct the kyphosis first and then proceed to correct the lordosis with these excersises? I think that lordosis appeared due to kyphosis, respectively, if I correct it, then reactive lordosis will also disappear. Am I right?
@@PrecisionMovementCoach Sorry I took so long to reply. My right knee is pretty messed up. It won't hold my weight without extreme pain. I could do a modified lunge, I suppose, including an example of how to modify would be great. My right knee wil neither extend completely nor bend completely. I have a forward tilt to my right hip and my sacrum is going out of position, causing a severe pain right over my right SI joint. I can put my hip and sacrum in place, but I am not holding the correct position. I need to strengthen the muscles holding it in place and release where I am tight that is pulling things out of place. It is all screwed up to the point, I can't walk any length of time. 2 blocks is unbearable pain.
all i do is work out, run, (played soccer in college), still play like 5 times a week, do yoga.. but also, i like to sit on my ass and play games.... soo, this shit has plagued me for years. even tho i am skinny, and some call me fit..my pelvis sticks out, found no simple fix. and it can be really stressful, re programming is a bitch. :edit cant spell college :D
@PrecisionMovementCoach is still a process, but I found diaphragm exercise + calories/str exercise to be helpful. I never expected a breathing issue. Lmao. But long story short. Better, but I'd be lying if I said it was gone
When would you suggest bus the best time of the day to do these exercises? The beginning of the day before you get going? Or, at the end of the day before bed? Or, some other time?
I'm a 20 year old male with a self-diagnosed Anterior Pelvic Tilt. After doing these stretches for merely 2 weeks I've noticed notable improvements in the arch in my back and my lower back pain. Would highly recommend doing these exercises for anyone who thinks they have APT as they only take roughly 6-8 minutes a day!
same here , i'm 26. although now i'm thinking i should stop doing these exercises because maybe that will tilt my pelvis forwards now and get into a posterior pelvic tilt position , and oh boy that's just as troublesome as an APT ! i need an educated opinion on the matter.
I’m doing this routine for 2 days. I will post an update in a couple of days 1st week update: Exercises are getting easier. My abs feel less loose during the day 2nd Week Update: My ab muscles look more prominent (still at the same body fat!). I'm definitely more aware of my posture now. The most difficult part, for me, is the awareness of active core and glutes during reverse lunges. I definitely see improvements! Thanks. I'll keep practicing every day, I still see room for improvement - it takes me only about 10 minutes.
After trying a few different videos from other people about APT for a month daily, aside from my abs i couldn't really feel or see a difference. Tried this for a few days, and already it's a massive improvement. I can really feel these exercises working and it makes a difference. I'm much more aware of my pelvis now and because of that my back feels much better. Fairly certain it will fix my posture over time.
Great to hear! Thanks for stopping by, trying it out, and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you for explaining in detail and showing corrective exercises. Your time and expertise is greatly appreciated! I have anterior tilt and a weak pelvic floor and as a result have a lot of back pain, especially when working my abs. I realize that I need to get the muscles firing correctly before doing more aggressive ab exercises. THANK YOU!
I think this is the best video I found on this topic! Thank you so much for posting it! I will do this routine every day. I'm 46. I think I got anterior pelvic tilt more than 25 years ago after doing artistic gymnastics without careful professional control. Some say my butts are sexy, but I think it's more due to a little excessive low spinal curve. What bothers me even more is that it looks like I got belly, even though I'm not fat. I know it won't be easy to reverse my anterior pelvic tilt and it might take some time. Months? Years? What do you think?
Amedeo Ene just keep on doing it .it works . I don't say that my problem is gone , but I can see a little improvement in my posture . The most important thing for me is that the pain is gone ( I'm 41years old ) I'm going to start using a little weight to help more .
Amedeo Ene just keep on doing it .it works . I don't say that my problem is gone , but I can see a little improvement in my posture . The most important thing for me is that the pain is gone ( I'm 41years old ) I'm going to start using a little weight to help more .
I have been doing these exercises and correcting my posture while sitting or standing for 2 days, and i have already seen major improvement in my back and ATP.
Just want to say thanks for this video! Can definitely see some results after doing this for about 3 weeks, even my posture and back pain got better! Thank you so much for posting this!
Seeing very good results ! All u need to be is consistent and work hard. If u need motivation jus think about how good your life is gonna be after all the hard work.... it’s worth it
I have been doing this routine for the past week and there is definitely improvement. Love the easy to follow routine that is very possible to do daily. Other videos had good content too but the routines were too long to do every day. Thanks so much for posting this!
As a person that constantly sits behind the computer with poor posture, this is exactly what I needed to relieve my lower spine. One exercise, and I'm already confident this will fix my problem. Time to commit daily as you've said!
Dude, you saved me!! I've had an anterior pelvic tilt for years. I started doing this routine just yesterday, and this morning when I woke up I noticed my posture had already improved a lot. Can't thank you enough for this!
@El Matadores I didn't say I fixed it. If you read my comment, what I said is after doing this routine just once, MY POSTURE improved a lot. It is a matter of postural awareness, my comment doesn't contradict anything of what you are saying actually. After two years my pelvic tilt is history! But this video was the first step for acquiring awareness of the muscles that I wasn't activating, or were too weak, or shortened, and yeah I'm really thankful because I used to look like a fcking duck, LOL
Thank you for this video. I've noticed great improvements already. I have self diagnosed APT. My legs go numb when I try and touch my toes in a forward bend. It's just brutally embarrassing when I try and touch them without deeply bending my knees or rounding my back. I've done a ton of yoga and I've stretched my hamstrings religiously but based on my research (shout out to athlean x) I'm beginning to think that all that time stretching would have been better spent on this routine. I've been doing this video every other day for two weeks now because I want to ease into this and focus on technique rather than #gainz. I've noticed increased strength on my inner thighs, butt and abdomen. Additionally, the area around both greater trochanters don't seize and cramp up every time I sit up straight. However, I've started to experience a pain that comes and goes in the back of my left knee. It began while I was casually walking from one store to the next and when it starts up I find my self limping around. Do you think this pain is related to APT or my attempts at correcting APT? I realize I need in person professional help but I can't afford it right now. So once again thank you for this video and for taking the time to read my long question / comment.
Hi and sorry for the late reply! It's great to hear about your progress and dedication to improving your anterior pelvic tilt (APT). You're absolutely on the right track with this routine. The increased strength you're noticing in your inner thighs, buttocks, and abdomen is a testament to your commitment. Regarding the pain in the back of your left knee, it's possible that it could be related to your efforts to correct your APT. With changes in posture and muscle engagement, sometimes unexpected discomfort can arise as your body adapts. However, without seeing you move, it's hard to pinpoint the root cause of the issue from our vantage point. In the meantime, ensure you're maintaining proper form during the exercises, particularly focusing on neutral spine alignment. You're wise to prioritize technique over quick gains. If the pain persists or worsens, then back off. How are you now? Keep up the fantastic work with the routine, and remember to listen to your body's signals. Consistency and patience will pay off in the long run. Feel free to reach out if you have any further questions or need guidance :) - Coach Joshua, Team PM
"Squeezing the devil out of my glutes, cracking peanuts between my buttcheeks" 😂😭 im gonna remember this while im trying to correct my anterior pelvic tilt
problem, with the first child pose when i sit on my heels then bend forward my behind comes way up off my heels, i literally can not lower it down, does this mean my lower back is extremely tight?
That means that a lot of muscles are tight. Groin, hips, tights, lower back. Just keep on doing the pose and also try some other stretching exercises , try to stay relaxed while you do them, and after some time you should see results.
This is all I need to help with my APT!! Thank you! And now I'll be a be a hit at bars since I know how to crack peanuts between my butt cheecks! Improving my body and dating life, all in 6 minutes. Who could ask for more? 😂💖
Hey Eric, is it necessary to go all the way down to the floor on the reverse lunges? Also, planking on my toes is extremely difficult, I'm concerned about getting injured until I get stronger. Doing them on my forearms and knees is still quite difficult, do you think that'll still be effective?
Recently found out I have an anterior pelvic tilt. My right side is higher than my left, and my spine curves in. I'm almost 34 years old. My chiropractor just approved me to start doing planks and bridges, but I'm looking to do more. This video seems like a good place to start!
Oh why oh why did it take more than 5 years for me to discover this video?! Fantastic! As a former L5-S1 microdiscectomy surgery patient 15 years ago and one who still suffers from this problem, I just wish the plethora of physiotherapists I have seen over the years would have provided me with this short, sweet and simple routine. Thanks so much!!!
Hey, I saw a comment about anterior pelvic tilt on one side i have the same issue but my problem is that my side with apt doesn’t fire as well as the other side i tried planks but if feel likemy side with apt doesn’t work so my question is do you know exercises for this issue?
Please try out the exercises in this video once daily for the next two weeks and let me know how it goes. Also, check out the material in this mini-program: www.precisionmovement.coach/5dhmc/
hi i think this exercises are really helpful , i tried it the trick in all this exercises is getting into posterior pelvic and then doing it which is amazing and it works
Other videos tell you what the problem is but do not include the right exercises to fix this problem. This video is the most extensive as far as anterior pelvic tilt is concerned. But once a day is not enough. You have to do it at least 3 times per day. And increase the amount of reps or time for holds. There's no easy way to fix something that's been neglected for so long or something that's misaligned at the skeletal level. The neuro muscular exercises have to be just as extreme to reverse this condition. Build it up and be consistent. Put in the effort.
I completely agree Jae, After 10+ years of extreme sitting! Once daily wouldn't do much.. My concern for me , is thrice daily would end up over-stretching/pulling/injure a muscle because of being so sedentary for so long. But like you mentioned, building up to it and keeping consistent.
I've always had this since I was a kid and only now just found out it has a name. I've always been underweight and always been confused as the why my stomach still sticks out. I got bullied for it as a kid as I'm a girl and had people making fun of me because of how my butt stuck out. Will definitely try this
Thanks for the video. I am suffering severe back pain and after visiting several orthopaedic I realized it's the Anterior Pelvic Tilt that's causing the pain. I have one question based on this can I do crunches.? Will that increase the pain or something. Any advice will be helpful. Thanks in advance.
I've heard that doing crunches can actually make your APT worse, so I'd avoid them. To strengthen your core, a plank like the one shown in the video is much better for people with APT.
Check out posture doc, motivational doc,athlean X and z health. Basically we've all got crossed posture syndrome. Walk up hills for power. Keep moving.
Once in a day and 2 - 3 times weekly is sufficient. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
Thanks for the video! Quick question. Due to my job I sit down alot. Will these routine help me even if I sit down everyday? Or should I invest in a sit/stand desk while doing this routine?
You should try to move around as much as you can throughout the day. Shifting between sitting and standing will be useful as well as shifting around in those positions.
When i do my normal core excerises i can feel it in my stomach but also in my back where it curves in a bit ? Would this routine help stop that? Also is it suitable for young teen girls?
It's hard to say as everyone responds to the material differently. You should notice improvements after 2 - 4 weeks of consistent practice :) - Coach Joshua, Team PM
When I do the right side (Chiro said I had anterior pelvic tilt) of the hip flexor lung, my right knee is kind of rotating and hurts! Is this normal? What does this mean?
I definitely have this pelvic tilt. Would you recommend, while weight lifting, to focus on driving your pelvis forward and sucking the core inward on every type of exercise? I guess the core makes sense to do (always), but I wasn't sure about tilting the pelvis as well. For example, if I were doing a Lat Pull-down on a machine. Squeeze the glutes and try to tilt the pelvis upward while pulling down?
It's not appropriate with every exercise but it is for ones where you are able to position your spine in a neutral position and keep it there. Essentially you want to avoid excessive lumbar spine extension and/or forward pelvic tilt if you are seated or standing in a static posture. - Coach Joshua, Team PM
Thanks for letting us know that. Noises without pain are typically nothing to worry about. Try moving slower and with more control. Also, reposition your feet on the floor to accommodate your ROM. Let us know how it goes :) - Coach Joshua, Team PM
@@PrecisionMovementCoach ty for replying I have the same kind of click when i walk on my left side of the hip or spine im not sure, but it doesn't hurt. What do you think could be the cause i have a history of disc bulge and rn i have tight hip flexors and impingement on left and also tight ql.
There are likely multiple root causes that you can address using our Hip Pain Solution program. Check it out in the video description, and let us know if you have any more questions. You can also try out more of our RU-vid content. You will probably find something that begins to address one or more of the issues :) - Coach Joshua, Team PM
Matski Toots bro i am. Doing different exercises feom. Almost 3 years but no results.. Even i have checked out almost all videos on youtube.. But there is only one video that really helps if you do correctly.. Search athlean x anterior pelvic tilt... And watch this and try.. And if you have some good video for core for apt then please give me link
I saw you have a video saying you no longer encourage the lunges, should I just avoid those then? My hips are constantly inflamed and I have piriformis syndrome on my left side, most exercises just flare it up even worse and now I'm getting pain on the front side of my right hip. I'm so confused as to what exercises I should do.
We don't discourage lunges for everyone. They may not be appropriate for you right now. Check out this video next: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-yBRSQB0Xyb0.htmlsi=97VpDWYduyb4YOcL Focus only on these exercises 2 - 3 times weekly for 4 weeks. Send a progress report and we can go from there :) - Coach Joshua, Team PM
I have definitely problems qith my pelvis due to years of gymnastics, I had an anterior pelvic tilt. I corrected that & for many years I had a neutral position. Then I tore ligaments across my sacro illiac crest. I worked hard to keep that neutral position still but had & still have days when I give in to the pain. Followed by IBS & loss of control over my Abs but still having lots of flexibility in all areas of legs & back. Althoigh I atruggle to bridge now due mainly to wrist pain I am comfortable laid over a ball in full extension. Now all these things added to 2 yeara laid down for almost entire days & nights I developed weakness in all these areas but still have almost my usual flexibility. Would you suggest I do both your 6 minute workouts for anterior & posterior tilt to help stabalise everything or some other technique? 1 area that has become painful to stretch is the psoas. And my hamstrings have lost some range but I can still comfortable raise one leg to 90° with the other calf & hamstring pressed into the floor unassisted. I'm willing to try pretty much anything but high impact moves. Also Ive mo cartilage in my left knee & a hole in my left ankle so things are probably out of balance left to right.
Hi, how would I go about fixing anterior pelvic tilt if my TFL muscles are overactive? Wouldn't this glute exercise activate the TFL muscles as well which is what I'm trying to avoid in my case? Thanks for your help!
Hi and great question. Try not to overthink it. Do these exercises 2 - 3 times weekly for 4 weeks and send a report. We look forward to reading about your progress :) - Coach Joshua, Team PM
I'm not that fat my body is shape but I have small belly fat you know guys I saw most of the people who has a good Anterior pelvic tilt have good shape
