How to "Fix" Posterior Pelvic Tilt PERMANENTLY! (Simple Movement Retraining)

Подписаться 362 тыс.

Просмотров 25 тыс.

50% 1

You CANNOT fix posterior pelvic tilt by stretching and strengthening muscles. You know WHY? By the end of this video you will learn why stretching and strengthening are not enough and how to “FIX” your PPT by retraining and optimizing your movement patterns so you can have more efficient use of pelvis and spine, thus more comfortable back!
Muista Chair (Active chair that supports comfortable sitting I personally use at home): muistachair.com?aff=3 (this is my affiliate link. When you purchase using the link above, I will receive a small commission from Muista)
I am Taro Iwamoto, a Feldenkrais practitioner. I help people overcome and move beyond pain and limitations.
-----------------------------------------------------------------------------------------------------------------------------------
Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movem...
-----------------------------------------------------------------------------------------------------------------------------------
Anyone regardless of their age or physical conditions CAN improve! You just have to learn how to re-train your movement, and that is what I share on my channel. I teach Feldenkrais based movement and how to apply it to daily activities
Movement is vital to your health. Improving your movement therefore means improving your health and life. 3 key things are: 1) Daily movement practice to improve movement quality (MOVE WELL) 2) Incorporate good movement into daily activities (MOVE WELL AND MORE) 3) Awareness and mindfulness of your movement and lifestyle (MINDFUL MOVEMENT)
----------------------------------------------------------------------------------------------------------------------------------------
Medical advice disclaimer:
I am NOT a doctor. I am a movement expert. I do not provide
medical advice. The information, including but not limited to,
text, graphics, images and other materials contained on this RU-vid channel is for educational and information purposes only. No
information on this channel is intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualified healthcare provider
with any questions you may have regarding a medical condition or
treatment, and before undertaking a new healthcare regimen and
never disregard professional medical advice or delay in seeking it
because of something you have read and heard on this channel.
----------------------------------------------------------------------------------------------------------------------------------------
Please subscribe and hit the bell icon to be notified when I upload a new video every week.
"LIKE," COMMENT & SUBSCRIBE
If you find the video helpful, please "like" and subscribe.
And please leave your questions, feedback and requests for videos in the comments.
GET TIPS IN YOUR INBOX
Get helpful tips from improving your movement and function when you subscribe to my Trans4Move newsletter.
www.trans4move.com/trans4move...
ONLINE STORE
www.trans4move.com/online-store
LET'S CONNECT
FB: / trans4move.taroiwamoto
Website -- www.trans4move.com
Profile -- / taroiwamoto
Contact -- trans4move.com/contact-taro
• How to "Fix" Posterior...
#PosteriorPelvicTilt #Feldenkrais #TaroIwamoto

Опубликовано:

4 авг 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 87

@TaroIwamoto 3 года назад

Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back

@Mxnmllr 3 года назад

Yes!! I’m so happy I found your channel. I have had the same pain since my accident. Lengthening and strengthening only does so much!!! Thank you for your help! Unilateral pain on the left side. It’s been chalked up to anxiety and two herniated discs, but even if I’m doing everything (exercises/stretching) and meditating it just goes right back to these flare ups where I can barely function.

@numbernine8571 2 месяца назад

thank you. very helpful

@hamala7437 2 года назад

amazing video, thanks guru

@1218nana1218 Год назад

Thank you this is great.

@sarahbartlett9976 3 года назад

This is such powerful advice. I'm going to incorporate mindful movement flows exaggerating each direction to my meditation and breathing practice. When I'm feeling tense it is hard to intuitively feel the full range of movement. But if I practice I'll be better able to course correct in my everyday life!! Simple but a game changer. Thank you!!!

@cardinia1 10 месяцев назад

Good show F just been on the P.R.I blow and it fills me with joy

@michaeleckert5877 Год назад

This really helps my pelvic tilt.You have great insight.This helps immensely. Thank you very much

@TaroIwamoto Год назад

Great to hear!

@Cowface 2 года назад

I just did this once it felt really good.

@melwebley1114 3 года назад

Got some decent cracks out of my lower back! Nice!

@actemioq 3 года назад

Funciona, el cambio fue notable rápidamente, al menos en mi caso. Las técnicas están perfectamente explicadas y tienen asidero. Muchas gracias por compartirlo!

@spyridoulafrank 3 года назад

I love this Taro, your explanation at the begining. Very few people know this (including myself :))

@TaroIwamoto 3 года назад

Thank you!

@jerriharvey4641 2 года назад

Thank you ♥️🙏♥️

@Kelly_92 3 года назад

Thank you so much for all of your help. I’ve been working consistently over the past ten months to lose weight and improve my health. I used to be very active and went to work from being a stay at home mom. My sitting patterns at work aggravated my back to the point I was in the hospital four times in a year with muscle spasms. Slowly and surely I’ve been putting in the hard work and finally realizing I MUST correct my lazy posture and that it really does affect my entire body as well as breathing. This is much needed. 💗

@TaroIwamoto 3 года назад

Awesome!! Consistency is key when it comes to a progress. Small step at a time everyday, then you will continue to move forward!

@Koko161081 3 года назад

Perhaps it will sound as a gross exaggeration, but after a few days in which I'm following your awareness-oriented instructions and exercises, I'm seeing substantial improvements on my pelvis/lower back/hamstrings flexibility and movement, much more so than I ever saw in literally 10 years of on-and-off conventional strengthening and stretching. Thank you so much.

@TaroIwamoto 3 года назад

Shifting your attention to your own body makes a big difference, doesnt it? this is something that many dont teach unfortunately, but we need to learn how to pay attention to our body in order to make improvements. Thank you for your comment!

@aewetubehogottaeattoo..2938 3 года назад

@@TaroIwamoto, just doing what I'll word as 'shoulder scrunches,' WORKS. l was quite surprised at how well it works, as well.

@annarborthenorris5455 2 года назад

I just found you. Subscribed and binge watching now. This is so much easier. I have struggled with this for quite a while, but now I can find my tilt and posture correct. I started sitting on the floor again today, and the Asian squat is easier than anytime since I was a child. Neck and shoulder stiffness managed... I will follow all your teachings I find. I started getting stiffer and more sore as I aged, but your teachings have dropped years off my flexibility. I feel young again and optimistic about aging easily. Thank you very much.

@scottfrasersmith 3 года назад

I did physical therapy and lots of strengthen/release but it didn’t fix my PPT. So I started doing my own posture corrections a few months ago and it has been helping. The exercise here seems especially good for re-training, I will be doing it daily! Thanks for the excellent video.

@24OakRaiders 2 года назад

Any update? Did you manage to fully recover?

@scottfrasersmith 2 года назад

@@24OakRaiders My PPT is mostly gone so yes I am doing better. Regular posture observation and correction is more important but this exercise helps to stretch the muscles out of PPT position.

@24OakRaiders 2 года назад

@@scottfrasersmith I'm glad to hear you're better. 🙂

@mustafaerdem1531 Год назад

@@scottfrasersmith so you just corrected your spine when you feel it's in a bad position and it get better?

@sengmau 3 года назад

I really enjoy you channel and is able to apply most of your lessons. I have PPT with sitting but APT while standing. Is that common?

@TaroIwamoto 3 года назад

Thank you! yes that is somewhat common

@birdseyetarot 20 дней назад

Did part of the masterclass thing on ur website earlier but I had forgotten about using the thighs to move the hips and my back right back/side hip (the one that used to be ok but now its switched) hurt so bad. But just a few minutes of doing this before I had to fix an issue in my apartment already made it go away. Mostly writing this bc then I’ll remember: always use the thighs!!! ❤

@TaroIwamoto 19 дней назад

hips hips hooray!

@docsausdeep 5 месяцев назад

Excellent video. How often should we be doing this exercise in terms of Reps and how many days a week? Thanks and kind regards

@lizbergh 2 года назад

Wow! New subscriber here. I always believed that it's the poor movements that cause the tightness and not the other way around, but for some reason I haven't applied that to my pelvic tilt! I've just been digging into my hamstrings and trying to strengthen my back. This video makes so much sense. Question: I get a pinch in the front of my hips (impingement?) which makes it hard to pull into this position. Can this be trained away with movement training?

@TaroIwamoto 2 года назад

pinching in the front of hips may be impingement, and that could be structural or related to movement pattern, in which case can be improved through movement retraining.

@andreaxavier8918 3 года назад

I have tried other exercises...they didn't work much..I ll try this... thank you!

@TaroIwamoto 3 года назад

let me know how this goes

@andreaxavier8918 3 года назад

@@TaroIwamoto Sure!

@andreaxavier8918 3 года назад

Have to check if you hav any videos on elbow and wrist strengthening.

@Technica1_ Год назад

This is very informative. I have severe posterior tilt resulting in back/ neck / shoulder pain from the misalignment. What is the best course of action for me? Should I do more then just this exercise? Also how many reps are best? THANK YOU TARO!

@TaroIwamoto Год назад

This is the very specific movement retraining that you need, sounds like, and bringing more awareness into your body so you can retrain your movement during daily activities. So I would focus on this and incorporate it into daily activities.

@raniburtenshaw1619 3 года назад

Off topic apologies.. could you show exercise flexibility for wrists. Fracture never healed to the point of weight bearing. Lots of movement requires this. Extremely helpful thanks in advance

@TaroIwamoto 3 года назад

No worries. I will add your request to my list!

@lindseythomas790 2 года назад

Is there a video to address a posterior pelvic rotation on one side? I have seen PTs who have indicated that only my left side goes into a posterior rotation (the illium keeps moving posteriorly on the left side). I also have a turned off left glute and tight left hamstrings, and some sacrum/glute pain. I am unsure where to start as I have no idea what is the cause and what are the symtoms of the cause. Is the tight hamstring pulling the pelvis posteriorly on the left side?

@TaroIwamoto 2 года назад

Check out this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-qsLuUnYNKNg.html I think this can reveal your habitual bias affecting your rotation.

@853rudedogs2 3 года назад

Thank you Saved my life in 10.48 min

@TaroIwamoto 3 года назад

Awesome!

@marisavalentini5804 3 года назад

Honestly 3 years of back and hip pain from a bike fall….stretch psoas hip strength stretches never was given this. Wow

@eranrickman1026 Год назад

Amazing. I did it for 5 minutes today twice and it's affected positively my PPT lower back pain. It was pretty hard to do it for five minutes. What routine would you recommend in terms of time and repetitions during the day? I am also working on streching and streghening of relevant muscles.

@TaroIwamoto Год назад

use this exercise to become more familiar with your habitual movement patterns and how to move out of that pattern, and apply this pattern during your regular sitting activities from time to time so you'll be incorporating this new pattern into your daily activities and will start to retrain out of PPT pattern. Does that make sense?

@eranrickman1026 Год назад

@@TaroIwamoto thank you. I started to work on a standing desk and a high chair that i can "rest" on him from time to time. I want to know if you recomand a daily routin of sitting in this position for X minutes and Y number of times. I think that after a few minutes it is helping with my lower back pain which is assiciated to my PPT. Of course I am not sitting like this on the floor just for fun :) and it is not easy for me.

@TaroIwamoto Год назад

@@eranrickman1026 This specific exercise helps you retrain your movement patterns, uptrains your hip flexors to move your pelvis into more neutral place from habitual posterior pelvic tilt place you tend to spend more time in. You can do this retraining exercise 10 repeitions, 3x/day as a reminder to your nervous system if that makes sense. But, ultimately you will have to integrate this new pattern into your daily activities in order to make more lasting changes.

@Hasans01 Год назад

Do you suggest wedged pillow ( slope forward) instead of straight cushions ?

@TaroIwamoto Год назад

you mean to facilitate moving pelvis more towards neutral? it might be helpful initially to retrain your movement patterns.

@Hasans01 Год назад

@@TaroIwamoto Yes exactly that's what I meant. Perfect and thanks for the advice. 🙏

@2fastnfurious4u 2 года назад

what if we cannot extend through the thoracic from that flexed position, but only the lumbar spine?

@TaroIwamoto 2 года назад

That constraint makes it nearly impossible to move through lumbar spine thus to stabilize while facilitating thoracic extension. If you cannot move through thoracic spine, you can modify the angle to reduce demands for thoracic spine

@manaattius 3 года назад

Could you please explain a bit why muscle tightness and weakness are secondary to movement bias? You have brilliant posts Taro!!! Thanks

@TaroIwamoto 3 года назад

If you habitually sit with posterior pelvic tile, you are habitually shortening hip extensors, lengthening hip flexors in sitting, habitually flexing lumbar spine, lengthening lumbar extensors, shortening lumbar flexors, etc. Our tissues adapt to demands placed on over time. Muscle imbalance develops based on habitual movement patterns and physiological demands placed on. Stretching or strengthening muscles to address muscle imbalance does not guarantee changes in movement patterns. does that help?

@livingintongues 4 месяца назад

Ok . I got the weirdest problem I dunno how to fix ... The ligament, on my left outside knee hollow , Is on the wrong side of my leg? It was moved Popped during a sometics movement , at the time i thought something was being popped back in place .. 1 5 years later I'm convinced. It was moved on it of place .. it's got my back twisted. How do I fix this ??

@subesinghyadav3641 3 года назад

Great video I have posterior tilt from 10 days when l was doing exercise for interior pelvic tilt i was push my hip than to be do it I have also both hip joint in osteoarthritis can I do this exercise pl suggest me an early with regards

@TaroIwamoto 3 года назад

You can do this exercise as long as you don't push too much. Please modify as needed. If it's too hard to do this exercise sitting on the floor, you can do this sitting in a chair. The point is to learn new movement patterns, not push through this movement repetitively.

@subesinghyadav3641 3 года назад

Thanks with regards your good response and good suggestions

@TaroIwamoto 3 года назад

@@subesinghyadav3641 you are welcome

@subesinghyadav3641 3 года назад

These exercises how many reps in one time and how many time in one day.pl suggest me

@subesinghyadav3641 3 года назад

I am 61 years old I have also neck and shoulders pain can I do your neck& shoulder exercise with posterior tilt exercise pl suggest me thanks with regards your all video is very helpful

@annap1191 9 месяцев назад

If you are a back sleeper then is it best to sleep with a wedge under your knees?

@TaroIwamoto 9 месяцев назад

it depends on whether that makes you more comfortable or not. when you say it's best, in terms of what?? what does sleeping on your back with legs straight do to your body?

@lm5870 Год назад

Will “Cat - Cow” give similar results?

@TaroIwamoto Год назад

"cat-cow" involves the same movement patterns (anterior pelvic tilt with spinal extension and posterior pelvic tilt with spinal flexion) as this one, however, there's a difference. You are having to learn to initiate anterior pelvic tilt against grativity (using hip flexors actively) in this one, whereas in cat-cow you don't work against gravity to initiate anterior pelvic tilt. The main purpose of this specific movement retraining is to help you learn how to initiate anterior pelvic tilt by using hip flexors actively.

@mountainmolerat 3 года назад

When I did this slowly less than 10 times I noticed fatigue in my upper thighs!

@TaroIwamoto 3 года назад

that means you are doing it correctly!　using hip flexors to control movement of pelvis

@mountainmolerat 3 года назад

@@TaroIwamoto Yay!!!

@adrianovergara1784 Год назад

Has anyone tried this and successfully corrected their pelvis?

@MohamedHamed-cr3ds 3 года назад

Please lateral pelvic tilt

@TaroIwamoto 3 года назад

that's on the line! coming up next week or 2! Make sure you have notification turned on so you won't miss it!

@MohamedHamed-cr3ds 3 года назад

Thanks very much

@michaeleckert5877 Год назад

I've always had pelvic tilt.

@TaroIwamoto Год назад

we all do have a bias towards one way or another.

@mourinho966 3 года назад

Psoas muscle... Sir movemwnt is strengtheneing and lengtening so... Again, things arw more complex

@TaroIwamoto 3 года назад

yes, things are complex and simple at the same time. I think we tend to overcomplicate things. The brain does not recognize individual muscles. It only recognizes patterns of movement. Slow and attentive movement can help inform own nervous system to recognize patterns of movement.