My 10yo niece stands like this and I always struggle because I wanna correct her but I also have to be gentle about it. She's not a fat kid, but her bad posture makes her look like she has a bigger belly than she does and I always tell her that it's gonna give her back problems. Hopefully we can get her lower back strengthened enough to where this becomes a non-issue.
@@imeanok3243 do you mean literally or what, cause I am correcting my posture and like the person comment this, I wasn't corrected when I was young but I am working towards correcting it, but I am sure i don't have bad nutrition or am in poverty loll,
@@sethfeldpausch4337dont tell her about back problems she won't get it bc it's better to encourage her with something nice and exciting to stand better
BEST EASY WAY TO FIX ANTERIOR PELVIC TILT: Lie down on back on ground and fill in the ground where your low back usually has a slight arch. Really use abs to push against the ground and make back flat against it. Hold with abs for five seconds and do 20 reps. Practice doing lunges and squats with flat back but tucking under your butt. This has helped me tremendously it will also help shoulders and neck over time.
@@nancyanya7626 make your backbone touch the ground all throughout Keep your back flat your bottoms shouldn't be affecting it at all if you're laying correctly regardless of their size Do not arch, or you'll injure your tail bone
I read somewhere that you should stand and walk with your hips forward instead of your breast area or your head! I'm 33, have scoliosis since birth and this tip was such a game changeR!! It makes it so easy to stand straight, you won't look bloated or fat and you feel empowered somehow!
I was just about to comment that I thought it’s my scoliosis that’s causing me to stand this way. I really can’t visualize how to walk with hips forward though. 😅
Thanks for getting me down on the floor for the 1st one, up for the 2nd and back down for the 3rd. I'm so outta shape at 56!😢 If I do this daily, it should help me build strength! Sign me up!
What really helped me was watching model training videos. They stand flat against the wall with proper posture for a certain amount of time, then after that they put one foot in front of the other then switch, then you do it with a book on your head, then you do it with your arms sticking out. I also watched them do walking training with a beat in the back, you are supposed to move a certain way to the beat. I did that a few times a week for a few months and it helped me remember to use better posture, and it made me stronger. It helped a lot! I always imagine myself walking with a string on my head pulling me up, it helps align everything.
Just something to add: that “belly pooch” referred to is actually your uterus sits! We tend to forget about this when working out as visibly it just looks like an extra bit of fat we can’t lose, but it’s actually anatomically very important to protect our uterus from harm and can’t really be completely removed without also removing the uterus itself. You can minimize the appearance with posture and such, but it will never be totally flat down there.
I think what she means by belly pooch is not the normal female anatomy. It's when it is exaggerated because of incorrect posture. In other words some women might think they have beyond what is the normal look when they really don't, it's just incorrect posture and weak core.
but the video is about realy big curve there not a normal little one. Besides I know girls with completely flat belly and there are lots , it depends on how your muscles bones and layers of fat and tissues are situated not of having uterus or not. My mom dont have uterus - but she have some belly bump because of anatomy .
@@PostalDude97 Abdomen fat that you can't get rid off. Because it's there to protect the uterus, since it's not protected by the rib case like our other organs. Full shame.
So from my own experience, I exactly looked like this. But eventually, the pain in my hips/lower back got so intense, I wasnt able to walk. Went to the docters, reumatologists etc etc. But now I am in therapy for how I stand and walk and we stretched my hip muscles. It helped so much. Please seek help if you experience this!
For many mothers it can also be abdominal wall damage that needs surgical repair. After pregnancy I had this "pooch" for few years regardless of how lean the rest of my body was. Doctor told me it's only fixable through surgery 😢
Thank you! I've tried figuring out what to do to correct my pelvic tilt and no one was able to give instructions. Videos most explained what it was but not how to fix it. Thank you again!
@@bonnie1303I came to say this exact thing. I’m in physical therapy right now for my lower back and it is really helping. I have noticed I stand less with a sway back now.
@@Bert0ld0 sure! Just keep in mind these exercises were prescribed to me for my condition and may not be the best for you, but you can try them. Also, Good form throughout the exercise is super important because otherwise you can injure yourself more. (Ask me how I know 😅) Ok! That being said… Usually they would have me warm up for 8 minutes on a recumbent bike. Then on to stretching. Stretches: supine hamstring stretchwith a strap (my hamstrings are *super* tight 😵💫) Supine piriformis stretch Child’s pose stretch (which I had to modify because it hurts my shoulders to do in the normal way) As well as these exercises: Supine Bridge Side-lying hip abduction Supine posterior pelvic tilt Clamshell Weight machine exercises: Full & single leg press Knee extension Hamstring curl Hip abduction & adduction
Some people just have a curved spine. I got tested for scoliosis as a kid and the doctors thought I had it because my lower back is curved. I don’t but my spine is more curved than normal. No stretching or exercise will change it cuz I do both 5x a week. I physically cannot stand “straight”. I will say that stretching and lifting weights has helped with the back pain though.
@@justarisaac6084hormonal disorders can cause that. Have u been checked for endometriosis or adenomyosis? I just had my uterus removed and my belly went from 9 months pregnant to flat in 3 days
Change your footwear to barefoot style shoes with a zero drop. It totally fixed my anterior pelvic tilt. I did feel pain in my knees and lower back during the first few weeks while my body adjusted to the new and improved posture.
The human spine has a natural S curve, the lower part of the S being in the hip region. The spine is not designed to be a straight line, if it were completely straight, we wouldn't be be able to twist and bend, the spine would break.
Yes! I was worried I was developing scoliosis or something! Got to work on my tummy but my whole belly always seems so rounded from right under the bust and looks out of proportion for my body. Will try these exercises!
I also have lordosis in my Lumbar. Constant stretching is the only thing that helps the pain but I've been told there isn't much else that can be done 😢
I put a pillow under my knees when I’m laying down or going to sleep. It alleviates my back pain a bit and I don’t wake up with full blown lower back pain. Hope this helps! ❤️
Whatever you do, please do not plank if you have APT. YOU WILL DESTROY YOUR LOWER BACK. This is because gravity will pull you into the bad position and you will end up yanking on your lower back with your tight hip flexors. DO HIP BRIDGES INSTEAD. This will force you to use you glutes and core to pull your pelvis back into a stable position, training your muscles to keep you straight
The hip flexor stretch can easily be ruined by pushing too far forward. It has something to do with the hip tilting. You might try angling the back leg up instead. It doesn't work for me though as even a minor elevation causes nasty cramps.
Yes, I stand similarly to this because my back is formed that way. It would be torture to stand straight for the entire day. But I try everything to make it better, even though I sadly can't change the form of my bones.
I was looking for a comment like this... anatomically speaking people are born with their hips to be angled forward, centered or back. While some exercises may help a little there's not much to be done with how your predetermined genetics have your pelvis. I'm the same, with a front tilted pelvis, no exercise makes a noticeable difference
I had surgery on my stomach and as a result its left me with APT for years the doc said its muscular problems nothing to do with the spine. After 8 long painful years finally got a professional from Edinburgh moved my legs while touching my hips said yup APT. I'm still in pain and if this doesn't help I think I'm going to cry
I have an incredibly strong core (as quoted by my gyno and internist) and have decent quad muscles (been working out and doing yoga for over 10 years) and have had this posture since i was a kid. It's just bad posture, sure working out cam help but it isnt gonna fix the exaggerated lordotic curvature. Years of standing, sitting, and walking like that isnt gonna be fixed by a 10 min workout once a day, believe me ive tried.
This is actually something called hyper lordosis, it can be fixed by stretching but has not really anything to do with a weak core or weak glutes, it's more like a bad habit that you got and stayed
She's showing that the belly sticking out is a lower back and hip flexor issue due to anterior pelvic tilt or sway back. I have this issue, and I've noticed a huge improvement by focusing on core strength, hip strength, hip mobility, and glutes, just as she showed in the video. If you're doing the work correctly and still don't see improvement, then you probably never had sway back to begin with. Congratulations.
@@jitendriyaghosh1925 I'm not sure. It might have by like a quarter inch at most. I do get a little taller when I do yoga and decompress my back, but again it's maybe by a quarter inch at most. I'm only 5' and a half inch
What if the hip flexors are tight because they are weak? Stretching them to death would make it worse, would it not? How can a person determine whether they need to be stretched or strengthened?
I’ve had the sway back all my life but it’s got so much worse since a massive abdominal surgery 4 years ago. I know let my core weaken by overprotecting my tummy. Do you have a full video on these exercises?
You may also notice that bloating comes more often in certain cycle times (i saw a vid about it. I think she had bloating a week before period but not sure) and she said it's normal :)
I have been doing this ever since i found out because i’ve always felt insecure about everything, body, music, voice, like literally everything about me or what i do i get insecure of. I dont think that’ll ever change. My friend told me that i might hate myself, i already knew that.. i have for a long time now.😊
Or listen to your grandmother! Imagine a string from your heels to your head, pulling you straight. Chin up. Shoulders back. Stomach in. Back straight. Perfect posture all your life. It really helps, but very old fashioned, be able to climb stairs with a large book balanced on your head. Again, perfect posture every time. I learned my lessons well.
I do ballet and in ballet they train you to tuck you but down, think if it like ziping up you front and down your back. It has really helped with plmy posture
@@wyclefohara4169 incorrect pelvic posture over time can lead to all kinds of issues including pain (not only in the hips, but also the back, legs, knees, and feet, and even during s€x), leakage, prolapse, issues during childbirth… the list goes on. Check out Adelaide Meadow, she’s so knowledgeable!
@@wyclefohara4169 it's not. Years of ballet and gymnastics. Ballet corrected the gymnastics back and is recommended by my physiotherapist as it really just restraints you to tilt your hips into a more neutral position. I have 1 child and got my pelvic floor muscles nothing wrong with them. The only think to point out is if you are hypermobileike me then you can't do this without bending knees into more of a neutral position.
I can plank for over a minute and my glutes are not weak. I do however have a leg length difference, bad knees, a slight scoliosis and lordosis, but I highly doubt, that this will all go away just from stretching.
I've addressed all the things and I'm much much stronger, but this is a habit not just a muscle thing. I still stand like that and especially dance, but less than before, I reckon I can get used to stacking my spine
Some people have a natural "swayback" (I believe it is called) where the spine naturally goes like that so no amount of strenghtening is able to change that but love the tips for the people who have a bad posture :)
I have an exaggerated lumbar curve that ive had since I was born. It causes my lower back to be tight constantly 😢 i know i have an antiorer tilt, but I've been told there isn't much I can do...
That's me😭 I stand with such a lean that it's awkward to stand straight now. I always thought I was just trying to counterbalance weight because I'm a little bottom heavy for my size and weight😅😭. If I stand straight, I feel like I'm leaning too far forward, and I'm walking weird, so I lean, sticking my tummy out and kinda keeping my butt tucked. But I'll totally try this!
Tucking my hips under is very uncomfortable 😭 walking with my hips tucked I guess you would say makes me waddle. I’m trying it right now & the way I’m walking is like a pregnant woman. Literally terrible & allows for no easy movement in the legs
i have a really bad habit of arching my back im not bothered about my belly poking out but before this habit i always stood straight but after right now my back is a little more arched i arch my back everyday for a few minutes then go back into my normal position but to me standing straight or hunched doesnt feel right to me anymore if this is good thing or bad?? im arching my back right now on the bus to school help 😅
My posture is great (ex dancer) but my scoliosis and lordosis mean that it is physically impossible to get a flat back. Still good stretches to be doing though!
I often catch myself standing like this if I have to stand in one place for a long time (on the bus etc), so I started to tuck my pelvis under my torso 😅 I'm not sure how to call it, but I clench my lower abs, back and butt so it all aligns. I have to repeat it many times as I keep relaxing back into the pelvic tilt, but my back hurts less the more I remember to do it.
I have a daughter with cerebral palsy that needs these very things addressed BUT has balance issues and needs mods to account for her left side being affected more by the cp...so maybe floor or wall mods that don't require her to need to balance?😊
Knee to chest and hold release and repeat both sides and side leg lifts. You can also try and have her lie on her stomach and lift her leg in towards her butt and slowly bring it down. That's what I had to do in Physical therapy for the same condition. Left side affected as well.
Gah! You got me! 😆 thanks so much. This is extremely helpful as I have a big curve on my lower back to the point that I have to sleep with a pillow under my knees to not wake up with back pain. You’re the best 🤗
Im the opposite i stand with my hips forward and turned out thigs and feet..... 15 years of dance, started ballet at 2 years old so i walk and stand with feet turned out.... but you'd think id have a strait back, perfect posture but NOPE... i stand slouched with hips pushing out.. 🙃
I used to try to correct my stance since it looked like that however my back started hurting a lot and eventually a doctor told me the first stance is my natural one that is the best for my body. Im in a lot less pain now that I don't try to fix it to "look better"
I used to be hunched over so I forced myself to stand up straight with my chest and butt high. The consequence: developing this other bad posture with an extreme curve in the back.
The keeping the work on the glutes but don't go far down is a contradiction. If you want to focus the glutes you need to go down as low as possible or do some bridge/hip thrust exercise.
I have abs, pretty strong glutes, and im a former gymnast so pretty flexible, and I still have a constant hard belly that sticks out. I do stand like that, but even if I make an effort to make my back straight, it's still there, just a bit smaller. What do you suggest?😭
Similar training history and physique as you, and I was made (highly) aware of this recently as several strangers asked me if I was pregnant this week :0
If you are a bio female, then it is most likely your uterus! It takes up space in your lower abdomen and will always be there no matter how much exercise you do and that's ok!
You absolutely should add some weight to the squats. Going against your body weight will tone you up, but adding some weight even if it's just 5 to 10 lb in each hand, will help bulk up the butt a little bit better.
I have this. Something I was told by a physiotherapist was to push my bum/glutes out while bringing my stomach in. When I do this, I will feel my glutes and thighs start to engage. It's frustrating because standing feels like a workout when I do it properly
Any stretches / advice for upper back that is too straight (lost its natural curve)? Went to see chiro for it who said its a result of bad posture but its too exp to go regularly :')
