How to Fix APT (Anterior Pelvic Tilt) - EatLiftGain 

For everybody* 1:39 2:39 3:22 3:43

I'm a retired sports medicine practioner, and can say that you've given outstanding advice. I've prescribed most of those stretches to athletes who suffered from lumbar pain, always with great results.

I really should have listened to my parents as a kid about posture

From what I have found during my research on fixing APT, sleeping on the floor or any straight thing with your knees a little bit higher than your body will help. People with APT like myself will have an arched back while sleeping and it can be very uncomfortable for them. So, by putting something underneath your knees will not only fix the APT gradually, but it will also allow your lower back to touch the floor (or wherever else you decided to do it) and will also make you feel comfortable. Like so others can see.

These exercises corrected 90% of my back pain almost over night. I really appreciate it! Keep up the great work!

Anterior Pelvic Tilt streches: 1: Lunge strength Progression: hands in the air turn towards leading leg. 2: Butterfly stretch Progression: slowly lean forward. 3: Squat 4: Modified Plank

Eat Lift Gain I saw this video almost 2 months ago, and after watching countless videos on RU-vid, I've found that your video on ATP is by far the best. Especially since No One Else had it, except you. Man I appreciate your time and effort, and you sharing your experience. Thanks and good luck to everyone.

Thank you so much, i just noticed that i was living with back pain without knowing it because i got used to it everyday. I feel so relaxed

This advice is AMAZING in how fast it worked and relieved the tightness that I was feeling in my lower back and glutes for a long time. After just trying it once I felt better, definitely adding these exercises to my daily stretching routine. Thanks a lot for the advice.

I started to feel lower back pain and did not knew the reason. When I search more about , I discovered that APT was the reason. Thanks for the tips , I'm finding some exercises on youtube, but you was the first to show that you can reverse the APT by before/after pictures. I am very grateful , finally I can see an end to this pain. Sorry for my english, and great work! Thanks again, here from Brazil!.

Having a "decent" core foundation from training the big 3 compound movements, I literally saw an instant improvement just doing the 3 stretches. By instant I mean I did each stretch 1 time and looked in the mirror and saw a noticeable difference. Thank you for the video!

Been doing this for like 4 days 2x a day and already see a huge improvement. Great video keep going

Got to say thank you so much! I've had back ache for about 5 years. I also had very bad pains in my ribs in my sternum due to pressure. I'm 5 days into doing this stretch and wow I've got zero back pains and no pressure on my sternum. My back feel's totally soft already when before it was all just tense muscle. Thanks you soo much!

Cannot thank you enough for making this video, I truly see its working and my back feels amazing and normal ... this gixed my apt over few weeks !!

fucking awesome. thanks. straight to the point. no annoying long introduction videos, no background music, no crappy speech effort, and lots of good detailing !!!! god bless

Glad to see a video made by someone who actually overcame apt. Thanks!

been doing this for 4 days now and i can honestly say this is the best tutorial for ATP out there! all the other stretches i've tried didnt do anything for me but this one has almost fixed my shit back in FOUR DAYS!! it went from looking like this ( to almost this | damn im happy i found this big props to you for making the video

Although I do not suffer from APT I respect you trying to help others with this video. Keep doing your thing man!

Thank god someone actually had this and fixed it, every video I see is someone who has never had it or someone who has no photos or proof that’s it’s fixable. This video gave me complete hope. Won’t stop doing these at all for the rest for my life

"When I was about 15-16, I used to sit in a chair and play Halo all day" I already like this guy!

This is the one!! Finally! A practical video made by someone who had and fixed apt. Cannot thank you enough. Even the reason for APT matches my guess - sitting too long. Specifically - in a low chair in my case. I suspected that was the cause.

I'll save you all from reading the comments, here's what they say. -how many times a day? As much as you can. The more the merrier -how long till results? Some take a week others take months and months. Depends on the severity and how long you've had it, combined with how well u do the stretches.

I have just logged in to let you know how much you have just helped me with your video and those exercises. I have been suffering from lumbago since yesterday that caused me extreme lower back pain and I wasn’t sure about how to endure next day at work and that I should probably go to hospital emergency instead. I know my APT may have already caused the condition so I was looking for some exercises I could do once my pain is gone and although I was in great pain, I just carefully did those exercises anyway and - lo and behold - my back pain has reduced by 80%!! I will definitely continue with those exercises as a preventive measure to hopefully get rid of my APT. Thank you so much for your great help!

I just started researching the same issues. I've been living with it far too long. Thank you for this.

Just to simply this video further: Stretch:- quads, psoas, lower back Strengthen: Glutes, hamstrings and the core. Soft tissue work on the tight areas with a foam roller will help aid this.

My Sport doctor literally recommended every single one of these stretches , good stuff bro

The squad is amazing, never saw this on an other video. really helps!

Now I understand why my back has been so arched, I have always had lower back pain, and this video has really helped me understand why I am getting this pain, thank you so much for this its been really helpful

Thanks for this,man! I don't have it, but I know a lot of people are gonna benefit from it. You explained it very well, and it was very informative! Keep it up! LIKED -Alpha Bedics

Thanks for this :) I have APT because of chronic pain due to endometriosis. I've had physio which has helped significantly, but it's something I have to continually work on

I haven't seen a video in youtube like this bro. Really. Thank you too much for these exercises. Your methods are lookin' like strong.

Brilliant video Kieran, and I respect your honest approach. This is a great help to me, thank you.

I was doing the exercises for a month hardcore. And believe me I had massive improvements in my APT. I am speaking of the holiday times. But then As college started I had to sit all day long again. Which pretty much put my posture back to 0. Trust me it works but it takes at least 6 month.

Thanks bro. I just started boxing and i went through hell the first 2 days with lower back pain because of APT. always noticed i had a unusual arch in my back and my coaches had a hard time getting me to stay in the proper boxing stance because of it. I will definitely try out these exercises

Thank you. I have this BADLY. Too much sitting, too much mountain biking, weak abs, and no stretching of my quads/hip flexors after mountain biking. Need to incorporate these exercises into my routine. Congrats on fixing your APT, btw.

I'm gonna start doing this. All exercises really feel like they work. I was amazed to realize I could only plank for like 15-20 seconds while doing it like this. Spot on. Let's see how it helps me!

Yeah school is torture

It took u two fucking years to fix this . Huge salute ro u my man

perfect video for a beginner, addressed perfectly the questions I needed answered, thanks!

The solution is something I've tried in the past and has worked. Love the way you simplified the explanations. Great job

Hey thanks for the before & after pics & the timeline. I've been working hard on this problem for a month or so. It helps to know that this is a 'long haul' problem... I'll just keep working on it till I get there

Thanks so much bro! Did this after some serious deadlifting pain. Could not stand up at all. Now I'm standing straighter with each set.

Hello! I am from Tijuana (Mexico) I am very grateful for this video. I will start to improve my posture and do these types of stretches to improve my pelvic tilt since it is one of my insecurities, I appreciate it!:)

Thank you for the smart, simple examples. Had this problem since....forever and no one (health pro) has ever called me out on it. Gonna give it a try!

I’ve had this on my watch later for about 2-3 years now. I’ll start now

this stretch has changed my life, after almost a year looking for a solution to my back pains and hip misalaingment, i finally see this video. I was doing butterflies for a while, but the hip flexor stretch i felt like nothing else.. thank you.

Short, sweet & useful. Aren't enough videos like that on YT - Cheers 👍🏾

Best camera clarity I have ever seen in utube

Thank you so much! I have had so many problems with my lower back (and feeling a little bit extra fat XD) because of this posture problem. Doing the twistie lunge feels really good. I'll definetely try to do these exercises and see if they can improve my posture as well :)

In India, we do full squatting every day 2 times for 8-10 mins depending on what you had for dinner yesterday! :)

I’m totally going to try this. Was doing the butterfly stretch already by total chance. Thanks so much.

Simple, quick and effective. Plus you explained everything perfectly. Thanks!

I can't believe you could really correct this! Thanks for the hope

Sterling must watch this😂

Seriously my favorite video on apt. I have it so bad. Will start this tomorrow

Apt its annoying pain i feel relied watching videos like this glad to know where it comes from....oh and of course im doing the stretches i do feel instant relief when doing the stretches

Neat! I sort of knew how to fix it already, but this was great input and extra exercises I wasn't already doing. I'm a lazy person who sits too much and is too rarely at the gym, so thats my main concern... The general TLDR rule of correcting APT is: 1) Stretch the agonists, 2) strengthen the antagonists. This being 1) Lunge stretch (Hip flexors) and squat stretch (lumbar/lower back muscles) as mentioned in this video, and 2) Exercises that target the abdominals (excluding involvement of hip flexors!), hamstrings and glutes (excluding lower back muscles). Exercises i like for this are leg curls, hip thrusts and literally any ab workout where you can disconnect hip flexor involvement. I'll definitely try the glute-squeeze next time I do the plank. Compound exercises are always great, but they don't fix posture by themselves.

Now I know why I have this.. When I did planks, my lower back was always arched, but my swim coach never told me anything. Glad I left that team

Watching many videos today about this. I've had it for years but never thought it was something 'abnormal'. Tried the workouts and already can see and feel the difference. I'd also recommend people watch videos about the damage using a phone/laptop can do to your neck and posture, and how simple workouts can fix it. Everything's connected I guess..

This video is very helpful, because it is short and the exercises are doable, regardless what weight you are

I have a ton of tension in my lower back. Your before picture reminds me of me. Definitely going to try these stretches! Thanks for sharing.

LMAO! I'm literally wearing my old Halo shirt as I watched this video.

Thank you Kieran. Kewl poster you got on the wall BTW. I bookmarked your video. I'll be trying this for a couple of months. I'm a yoga instructor (a somewhat recent one, as I've only been teaching for about 3 years). These poses you showed are in my yoga repertoire but I never fully understood how these could benefit by APT condition. Now when I practice for myself I won't consider these as electives to do every now and then but will add them as part f my staples for the next two months. Thank you.

Congrats for 10k subs

1. Exercise: put something under your knee on the floor, you need your kneecap the whole life

How often did you do this e.g. how many times in a day. Also how long was the process until the posture seemed to be in a better appearance?

I found this video life changing. I love you man, keep up the good work. cheers from Ukraine.

This is the only video on the internet I’ve seen where someone has actually fixed their ATP. Every other video is just personal trainers and physical therapists giving exercises with no proof of it working. Straight out the text book

Dude omfg... thank you so much for this. I did literally 1 set of each of these and my back feels like heaven. Fuck!!! can't believe I never knew this!

for me i needed to stretch my lower back , sitting crosslegged and then leaning/falling forward seems to do the trick better than any other excercise

Helpful video, I'm glad i already started to these beforehand

Great video, great advice , I really liked the part about doing a full squad, I was not realizing I was putting all weight on toes . Thank you

Came here to fix my apartment and now I have to fix my hips too. fml

Do you have to constantly actively think about you posture when standing? I would want a fix that would give me a naturally good posture, such that I don't need to think about it.

Finally a video that will change my posture

Short, but up to the point. Well done 😊👍🏻

Hey Kieran, I have a really bad APT, and if stand for long, my lower back has severe pain. I have been doing some "7 way hip exercises" using a hip circle during squats to strengthen my glutes medius. But sine sitting is the problem, I got a standing desk at work. I was wondering if you have any exercises or stretches I can do while I stand at my desk everyday at work? Thank you and much appreciated.!

Great video, and quick question: I've found that I have limited knee flexion (bending of the knee) when sitting cross legged or sitting on my heels (hero pose in yoga), and I also have APT. Do you think these are connected? And did you experience limited knee flexion when you have APT?

Nice video and straight to the point!!

Brilliant explanation. Thanks for posting.

But I cant afford a Calvin Klein, what should I do?

Thank you brother You show the path to devolop my self நன்றி From INDIA

I really appreciate your efforts. thanks for good knowledge

Nice video dude!

As far as I know I've always had APT, so would these work for me? I don't remember a time that I didn't have it.

I'm 40 and I have had APT all my life and didnt realize how bad it was till a couple weeks ago when the toe end of my left foot failed. My toe joints became swollen and extremely painful. This happened because APT shifted my body weight forward making the front of my foot have to work harder. I have been working on these stretches for about a week now and I'm starting to feel improvements and I almost gained an extra inch in height.

Awesome video. I am currently suffering apt

Can't thank you more for sharing this!!

"i used to play halo" i see ur a man of great culture

Thanks man, this is a LOT better than the other videos I've seen regarding APT. How long did it take you to start seeing or feeling results?

straight to the point. good video!

honestly why would people dislike this video this can really help people with bad posture

I'm just starting my journey regarding this in order to improve my running form and general health Based on what I've seen, you could use a bit more focus on the strengthening of the glutes. single leg bridges are recommended by a lot of people for APT, but this sort of "lunge deadlift" with dumbbells that i found on AthleanX's channel seems to work the glutes PHENOMENALLY. they actually strained my booty the first time I did them

I hear "I was playing Halo all day" I like the video.

Great video. Health is wealth!!!

Some great stretches here, glad I stumbled across this video

that fell when proper "Slav Squat" have healing power

I have APT for over 10 years, I am doing these dayly from now on and will post wether it helps in a couple of mounths :)

Excellent tutorial my back pain disappeared totally

Great video mate! 👍