The Anterior Pelvic Tilt Fix For Perfect Posture

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Everything mentioned in this video:
Learn how to fix anterior pelvic tilt to establish a perfect posture with this comprehensive guide. We cover the impact that anterior pelvic tilt has on spinal health, hamstring tension, and overall body performance. We then show you how hip flexibility, core stability, and foot strength and shoe choice contribute to pelvic re-alignment. #anteriorpelvictilt #postureimprovement #physicaltherapy
Chapters
00:00 - Start
00:10 - Understanding Anterior Pelvic Tilt
02:16 - Step 1: Improve Hip Flexibility
05:22 - Step 2: Enhance Core Stability
08:18 - Step 3: Strengthen the Feet
11:24 - Step 4: Wear zero-drop shoes (Barefoot shoes)
Contact us:
christopher@exercisinghealth.net or
DM on Instagram/Facebook.
Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. My team and I only promote products we 100% believe in and use ourselves.

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Опубликовано:

15 июн 2024

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Комментарии : 415

@pizzaktichen1 8 месяцев назад

i lost my confidience and have social anxiety. I hate having it. im going to start doing this to fix my posture.

@aserr5660 8 месяцев назад

Be consistent and you’ll get there.

@pizzaktichen1 7 месяцев назад

@@aserr5660 thank you

@Micki21 4 месяца назад

are they working?

@hiimglad8608 2 месяца назад

May I suggest you attempt to stop worrying about what others think of you and try to focus on what you think of yourself. You are worth the effort my friend. I wish you the best.

@cav3sp1d3rgam1ng 2 месяца назад

Me too, it’s gotten worse because girls that sit behind me in ELA asked why I arch my back

@christopherd8096 11 месяцев назад

most concise video on alignment issues of the lower body that ive ever seen.

@polishguywithhardtospellna8227 10 месяцев назад

Great video, really liked the presentation, really eye opening and even without medical knowledge, makes a lot of sense and correction suggestions after each problem made a 10/10 video

@PauloPompeu 10 месяцев назад

The best video about pelvic tilt I have ever watched!

@Canovar 11 месяцев назад

for some reason i like this guy very much. his accent is so cute. he explains everything in depth. he adds researchs. he demonstrates the exercises with comprehensive visual effects, and even the bad forms. he says reps ands sets as well. also does everything himself.

@melssf7852 Месяц назад

Aw thanks man he's South African, so dont mind me feeling myself for being South African and feeding on this compliment ❤😂 this video is so helpful

@hardboiled7774 11 месяцев назад

This is the best video I've seen on ATB! I didn't develop ATB until after I got injured overseas and later ended up becoming a full-time student to finally get around to finishing my undergrad. I got really inactive and was sitting a lot. The irony is i also owned a desk that i could stand at lol. It's crazy how a year of bad habits and sitting can change the body!

@zureai 11 месяцев назад

Lol me reading this with a standing desk but always sitting... fml.

@mawlood4608 8 месяцев назад

It is amazing that you are not only talking about the treatment but also the casue of the problem thank you very much. I will try not to sit for long hours❤

@barefootstrength 11 месяцев назад

Our Strong Feet & Glutes Courses: barefootstrength.com/

@andyhellemans1579 11 месяцев назад

i have been counsiously strugling with anterior pelvic tilt for almost a decade. I have been working on it for a large part of the time but i always missed some pieces of the puzzle. When the problems with my heaniated disc where solved i started to get problems with my feat the last couple of years. So now i'm working on that. I know a thing or 2 by now about pelvic tilt but like i said, pieces of the puzzle...I found your video to be very intresting and help me to complete the rest of my puzzle. but i have some Questions about some of the aspects. One of my greatest helps i have had is my current physio therapist. (had multiple, some i have learned from others came short.) You mention exercising the hip flexors is not productive. But my physio told me short muscles are weak muscles. I notice this to have thruth in it, so now i am confused. Anyway i think your video is great and helps me with my puzzle

@Catliketheif86 11 месяцев назад

It was difficult to understand the foot exercise when I watched. My calves become tight and want to cramp when I tried the exercise. Any suggestions on how to do the foot strengthening without my calves cramping?

@iSven 10 месяцев назад

Try as long your brain relax.. It overreacts. Maybe use roller before excercise?

@dlr_10x50 9 месяцев назад

MR, i have apt. All videos on youtube i watched suggested to strengthening hamstrings and glutes. why you didn't mention about these 2 muscles? I am not thinking about heels of my shoes instead i every day stretching 2 times and 3 times a weak in the gym strengtehning my hamstrings, glutes and abs. I am on the right way to fixing my APT?

@barefootstrength 8 месяцев назад

@@Catliketheif86 You're not using your toes enough. Try and press your toes hard into the ground in order to raise your heels. This technique will use the foot intrinsics more.

@TheeeDannyD 6 месяцев назад

Those alternative sitting postures are amazeballs. THANKS!

@karlossantana2306 10 месяцев назад

Brilliant and educative video. Thank you so much for opening my eyes on the topic. I have a slight tilt to take care of

@niklasdenser9239 3 месяца назад

Thank you for this very informative and hands-on explanation of the consequences of an anterior pelvic tilt - I love your purpose and down-top approach. keep up and enjoy the great work! I will make sure to share this content with as many athletes as possible.

@Graigshooter 5 месяцев назад

I don't know how I stumbled on the channel, but I guess I have to thank the algorithm. It gave me lots of answers to issues I have and learning how they were caused in the first place, I now know exactly what to do about them. My mind is blown and I instantly subscribed

@najemelrass4898 9 месяцев назад

I am really impressed by this complete summary video. This video could be used in university courses ! Thank you

@OdmupP37 7 месяцев назад

And you just got a new subscriber. Awesome to see such a quality channel that's also homegrown.

@samuele454 11 месяцев назад

I was waiting for this video! Thanks Great job!

@ladyjjj 9 месяцев назад

Thank you so much for this video! I have all the issues you named in the video and protruding scapula as well. A physical therapist that I went to in the past laughed at me and the exercises that she had me do were not helpful. I will do your suggested exercises consistently. I have Lems barefoot shoes and it feels great not having my toes squished into a triangle.

@AngelRivera-de1lq 8 месяцев назад

Same, hopefully we can be pretty much fixed by the end of this month. We got this homie!

@lucidgazing2078 7 месяцев назад

any updates? how are you feeling

@AhmetIdal 7 месяцев назад

How are you now?

@adamkreuz9068 11 месяцев назад

I tweaked my lower back AGAIN the other day. I need this video so so much

@Menown7 6 месяцев назад

Omg this sounds amazing! Ive been suffering from chronic back pain for years and has only gotten worse over time and ive defiantly got pelvic tilt. I sit a lot and I cant wait to try your suggestions!

@abdulmalik6405 6 месяцев назад

Any luck?

@Menown7 6 месяцев назад

a little but im still suffering @@abdulmalik6405

@shoutatthesky 6 месяцев назад

What a quality resource you have provided with this video! Many thanks!

@gethnoble4316 5 месяцев назад

This is a tremendous resource, not only for the info about pelvic tilt but also for studying SA eccent😊😊😊

@FreoTragic 9 месяцев назад

Awesome this video contained exactly what I needed. Thanks!

@marcusaurelius6847 8 месяцев назад

The best explanation I've ever seen in the subject. Thanks !

@Frigger20 4 месяца назад

Agree ! Nevertheless, a bit confused about stretches, in spite of science presented in it. Many videos state that those irritate.

@alcarides 11 месяцев назад

Very informative video! Will add the exercises in my workout routine, thank you.

@hellboy-pr6lc 6 месяцев назад

update ?

@alcarides 6 месяцев назад

@@hellboy-pr6lc works, but you have to do it constantly. When you get up and before going to bed.

@crypticxxii 5 месяцев назад

Thank you, these are easy to understand and contain no bullshit like I see in many other videos. Big plus for recommending barefoot shoes, I have a pair I use daily and a pair I use when I work out and I'm never going back to normal shoes!

@EL3CTRO5TEPZz 3 месяца назад

Amazing. Noticed a difference straight away. Will stick to this daily for a week or two.

@munaghanayem5708 5 месяцев назад

You’re the vid I’m looking for , Thank you SO MUCH

@loriwilliamson5738 9 месяцев назад

OMG! What an eye opening channel! Thank you for sharing your expertise. Definitely informative and your delivery is awesome. Understandable, short enough to be thorough, yet watchable. I'm hooked on learning more from your channel.

@bigcatproductions2789 11 месяцев назад

Thank You I'm having a painful problem now . Going to do this 💪

@hellboy-pr6lc 6 месяцев назад

update ?

@ilianto 11 месяцев назад

You are a life saver! Thank you.

@ahmedsadouki8413 6 месяцев назад

You are so good at explaining you have a new fan

@ShaneForsberg-bd9hp 10 месяцев назад

These guys are the best best best best.. thank you💓❤️

@bruceman9581 10 месяцев назад

This is an amazing lesson! 👍🏻

@highvibee 5 месяцев назад

Im barefoot guy... Just found your channel... A no brainer subscription ❤

@lazaros_lab 11 месяцев назад

Great video Chris!

@henrikaugustsson4041 7 месяцев назад

I'm going to try this. I have so much trouble with my back, the last few days I haven't been able to stand up for more than a minute at a time. The picture of the weird back looks exactly like my posture, so I strongly believe this is the shoe that fits my problems.

@hellboy-pr6lc 6 месяцев назад

update?

@henrikaugustsson4041 6 месяцев назад

@@hellboy-pr6lc feeling a lot better. I haven’t made much progress, I don’t do the exercises every day, but I can feel the stretching is having an effect. I still have to rest a lot while walking, but at least I’m able to, and I can do the exercises more easily when I’m at the gym. I don’t think these exercises would be bad for anyone, so I recommend everyone to do it just for core strength. It’s the most important muscle group, after all.

@tragabaches5429 5 месяцев назад

love your content bro! cheers from Spain!

@qitianlong1110 Месяц назад

Amazing! Very systematical explanation

@veittrompeter6976 11 месяцев назад

Hey, thanks for the nice videos. I absolutely love your barefoot stuff and I'm always learning new things. What do you think about squatting instead of sitting as a normal day use?

@user-cp6ks2wr3rb8 10 месяцев назад

I wish the best for people who love to help other people. I subscribe

@emreyavuz4706 2 месяца назад

Very well edited, very informative video. Thx

@sstarjoyy 3 месяца назад

Got way more out of this than I expected to. Thank you! And a girl always likes a reason for a new pair of shoes ahah.

@KiKaSalgadoChannel 8 месяцев назад

Thank you for this!

@bright_byte 9 месяцев назад

I have shin splints that are caused by anterior pelvic tilt, tight hip flexors and quads and the internal rotation of my feet and knees - something you touched on in the video. Making the link to shin splints would be a great addition to this video as it's very hard to find good resources if you have this specific (low flexibility + recovering from injury and sitting alot) cause of shin splints

@jonathanzuniga3681 9 месяцев назад

Wow. Wow wow wow. It’s like a mirror you held up with this comment. I have the same exact issues. Have you had a chance to correct this?

@bright_byte 9 месяцев назад

@jonathanzuniga3681 Lots of stretching of the hips, strengthening the glutes and hips and also the ankles. Strengthen the glutes, hamstrings, abs/lower abs and hips: - hip abduction - Glute bridge holds with and without band on knees - Bulgarian split squad with band pulling knee in - any ab excercise but with pelvis tucked in hip mobility ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jj2AAH6jbHk.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LCoXWKJYYKE.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EPrB_0OVcHo.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tp8KPPffIJw.html check out this for ankle strengthening, which is also a problem after not running for so long. Everything needs to be flexible and strong ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dV8Ze1T7HkM.html This helped me alot, but its alot of work to get there! good luck!

@GokiBL 8 месяцев назад

I also got shin splits recently

@utarian7 11 месяцев назад

You. Are. A. Hero.

@ajaysridharan 3 месяца назад

Great explanation, especially the one about the right kind of core strengthening exercises. I ditched cushioned shoes 6 years ago in favor of Vivobarefoot (despite working for an athletic footwear company at that time), and recently added core strengthening exercises like suitcase carry and plank hold on an exercise ball. Swimming has also been beneficial. My tilt is corrected to a large extent and my back is thanking me. My QL on one side had also shortened and was spasming often - that’s also getting corrected with the tilt correction and core strengthening.

@fonpol4925 2 месяца назад

Frequent deadlifts are helpful for strengthening my hip…3days a week- alternating high medium and low intensity

@Niz_Ag 10 месяцев назад

This is the video I needed.. I have seen hundreds(not exaggerating literary hundreds) of videos on how to fix anterior pelvis tilt.. by far this is the only one which covers every problem I have.. Curved spine Over pronated toes Rotation of hips APT ofc Even rib flare

@skip3662 10 месяцев назад

Same same, I’ve lost core tension as well, it’s playing havoc with my breathing.

@shabutelo 8 месяцев назад

hey how do tou treat it? I suffer from chronic pain and also have all the above..

@stephb1010 9 месяцев назад

from what I've learned after two years of struggling with posture is that it all comes down to breathing the correct way with your diaphragm. PRI being the way to go!

@Thalgrim 6 месяцев назад

Can you explain it please.

@luluandmeow 11 месяцев назад

Good posture also helps you look slimmer with a flatter tummy, it may feel strange at first but keep doing it and it will feel so comfortable and natural

@danen420 8 месяцев назад

I didnt know situps were bad for this thank you👍

@md82892 Месяц назад

Amazing information, thanks for sharing it free ❤

@ombakyoga898 2 месяца назад

Perfect exercice. Well described. Really helped

@johniemos4959 8 месяцев назад

Very informative video, bravo!

@Jigsaw2533 7 месяцев назад

I've used Converse shoes most of my life, they are flat. When I changed to some shoes which are more heel ergonomic I had less lower back pain. Just straight up using shoes which are NOT flat helped me.

@zeninvites3209 3 месяца назад

this information is so contradictory to other videos i've seen. but ill consider it

@RaymondCJV 10 месяцев назад

Great detail!

@dirkface 11 месяцев назад

Recently discovered this channel. F**cking proper content to be honest. Not these “do this everyday” or “main mistakes to avoid” scams. Just clear scientific based info that's well documented and explained.

@cvspvr 11 месяцев назад

DOCTORS DON'T WANT YOU TO KNOW THIS ONE SIMPLE TRICK!

@Canovar 11 месяцев назад

without clickbait thumbnails as well

@marcusnurminen333 10 месяцев назад

Except it’s not evidence based. He is clearly cherry picking studies confirming his own bias. Systematic reviews says the opposite; APT is not the cause of lower back pain.

@Dusan99ify 3 месяца назад

This exercise helped me: ru-vid.comLSyp-KojIf0?si=sbPNS6VPAt0z4I1v

@beaumatthews6411 7 месяцев назад

Thanks for the vid but after some thinking and then researching I've realized I have posterior pelvic tilt!

@yaseminislek7609 5 месяцев назад

Great Video! Informative and easy to follow exercises!

@barefootstrength 5 месяцев назад

Thanks so much! Glad you liked it!

@danen420 8 месяцев назад

i did that foot workout never felt those muscles activate like that before👍

@SHYANG-tt3qv 8 месяцев назад

Very Helpful.

@sylwiagotzman5422 8 дней назад

my case confirms all he says is gold

@hailtrippykelz 3 месяца назад

thank you for this! 🙏🏼

@sandrakristoffersen4359 9 месяцев назад

How many times should I do the raises you show in the last exercise? A great channel btw 👍🏻👍🏻👍🏻👍🏻

@leandrokees 10 месяцев назад

THANK YOUUUUUUU!!!!!

@lenitypious6579 10 месяцев назад

Thanks for saving my back

@mshalls7614 3 месяца назад

Good stuff. Thanks !

@yxppppppp 5 месяцев назад

Amazing video. Thank you

@mikealsonalexander5162 6 месяцев назад

Very well explain thank you !

@neilbeech4093 8 месяцев назад

thanks for your advice!

@barefootstrength 8 месяцев назад

Happy to help! Thanks for your support!

@beinion94 10 месяцев назад

absolutly incrededible video! massive thanks for this!!! much love bud!

@aliqureshi3649 2 месяца назад

Top video for the most part, but I have had a different experience with flat shoes. I wore flat shoes all my life, but had to make a sudden change to overpronation friendly new balance after having a laminectomy. The shoes with heel support have helped provide a lot of comfort. When you wear flats and walk or stand for a considerable amount of time, the shoes transfer all the pressure to your feet which then puts pressure on your hamstring, feet, and hip muscles.

@YTMRGREEN1 13 дней назад

Thank you very much for the useful information

@austinjoseph2881 11 месяцев назад

First! And I needed this. I've had APT for like 10 years

@1matim 9 месяцев назад

thanks, good video

@zbyslaw50000 5 месяцев назад

After gaining some belly muscles the most beneficial for me was implementing walking technique - you should leave rear leg further behind

@christianmaldonado5384 10 месяцев назад

Hello, I'm hoping you can help me with a small issue I'm having with this video. I can't seem to save this vidoe to watch it later, but I can on your other videos. I'd love to watch this at a later date

@bradbradford8576 7 месяцев назад

Strengthening the booty fixed it for me. Even found myself getting lower back pain when standing for long periods as described. If your lower back hurts from standing too long, and manually flexing the booty eases the lower back pain, then do booty exercises until the glutes engage properly on their own

@factech6757 7 месяцев назад

bro how to strength the booty. like doing squats creating a tension and pain in my thighs but i am not feeling anything in my booty. thus loosing motivation in doing squats please help me

@niitti1 7 месяцев назад

hip thrusts@@factech6757

@robjjc 7 месяцев назад

@@factech6757weighted hip thrusts

@seansmythe7543 6 месяцев назад

@@factech6757do barbell hip thrusts.

@adrian4158p 5 месяцев назад

⁠@@factech6757hip thrusts

@neilbeech4093 9 месяцев назад

I have a pelvic tílt and it sucks, thanks for your exerçises

@dimitridovgan6364 10 дней назад

Great, I have all the symptoms 😮

@DanielReedyoutubepage 9 месяцев назад

Thank you for the video. I suspect this has been a problem for me since I was young. It sounds like you're not a fan of the Hokas, which literally changed my life. They had a dramatic impact on disappearing my plantar fasciitis and so I'm reticent to try any other type of shoe. How would you respond to this?

@mariokamber2261 9 месяцев назад

Great, perfect....👍

@Bloomio95 10 месяцев назад

Important to note is that you can´t transition directly to barefoot shoes, especially if you walk on pavement most of the time. You need some degree of cushon for that, otherwise it will hurt your knees because of the likely high impact from non optimal barefoot gait.

@SuperOwls1867 2 месяца назад

I’m Hoping this helps me !!! I love to deadlift .. but after a week or so I can barely walk as my lower back muscles are constantly contracting even for just walking or standing it is a nightmare .. my pelvis is mis aligned I’m sure of it .,, however although I love to deadlift I never ever stretch at all so I think my hip flexors and hamstrings are causing my APT thanks for this video o had no idea my problem could be explained in such a simple manor .,

@aquilonianace4791 10 месяцев назад

Wonderful

@NAYURT1 11 месяцев назад

Thanks

@yassinmks3330 10 месяцев назад

Thank you

@moggers51 10 месяцев назад

This was great... my APT has gotten so bad that my knees face inwards.. ( I could be wrong but from my own googling, I think it is Tibial Torsion? Although I have spoken to people who have said because of the pelvis rotating, it turns the joint for your femur which makes your knees turn in ) they don't collapse inwards but they do face inwards which means if I squat, I need to face my feet outwards so my knees bend straight.. I also have flat feet so I know that doesn't help. Basically everything you have explained about what comes with APT.. I HAVE AHA !!! Are all these exercises okay to do in the same workout session & is running a bad idea whilst training to fix APT? I only ask because of the hip flexors & what you said about no situps because of them already being activated. I was also looking into arch building exercises since I am so flat footed. I do already have VivoBareFoot shoes which I love.. I just need to make sure I'm doing all this correctly, Any help would be great but this video made me feel so much more confident that I can fix this.. I've battled for sometime with this so I'm hoping I can fix it before I get worse & the pain gets worse, as a Type 1 Diabetic... I need to look after my body. Hopefully that all makes sense. Thank you

@stringcheesy 8 месяцев назад

I have a question regarding the feet. I have flat feet, and use a custom orthotic to fix the over pronation. Will doing the feet raises shown here, with my bare feet help me or should I do these in shoes? Is there a brand of bare feet shoes that will accommodate custom orthotics? Also, what are your thoughts on a Gravity Defyer shoes? Are these too raised in the heel?

@NateWithWho 5 месяцев назад

love this video!! saved

@barefootstrength 5 месяцев назад

Glad you liked it!!

@choolmani106 7 месяцев назад

Thank you so much

@zeridium9129 11 месяцев назад

Wouw I ended up here randomly and it is such an decent content! Nice one ;)

@msdinba 5 месяцев назад

Great video. I like the info on anterior pelvic tilt. Many of the exercises I’ve learned from my PT. I have the problems that arise from the anterior pelvic tilt- back problems like DDD and bulging intervertebral discs since my 20’s. I’m a fit 53 yo female doctor. I have mod to severe ankle pronation bilaterally and flexible flat feet and hyper mobility in my joints. Not like EDS but bad enough that the resultant chronic excessive motion in my first metatarsals from years of uncorrected pronation has resulted in severe arthritis. I suspect that incorrect pronation and ligamentous laxity has resulted in my current body mechanics problems. I received nice custom orthotics and they have been a lifesaver. I’ll watch your other videos as I am curious, but barefoot walking doesn’t work for me. It would be great if I could correct my ankle pronation but I doubt it’s something I can fix. Or could have fixed when I was younger. Would appreciate your thoughts.

@AstoundLikesWoW 5 месяцев назад

You can no joke develop an arch. I've been flat footed for as long as I remember, but because of foot strengthening and being Barefoot more I have actually been developing an arch. I dealt with over pronation, chronic ankle pain when trying to get back into running for the past 10 years, and trying custom orthodics for so long. It's all BS. You can actually make a difference, just make sure you take your time and do a lot of research. Check out the CEO of Xero Shoes, he has a lot of talks on this stuff that would help you if you went down that route.

@I4NI_ 4 месяца назад

You need to be active, start with a bang

@I4NI_ 4 месяца назад

You need to be active, start with a bang

@I4NI_ 4 месяца назад

You need to be active, start with a bang

@I4NI_ 4 месяца назад

You need to be active, start with a bang

@joshodom131 5 месяцев назад

This is fantastic! Thank you so much for the information! Now I just need a video about ankle mobility :/

@plwadodveeefdv 23 дня назад

Damn are you me 😅

@joshodom131 23 дня назад

@@plwadodveeefdv my brother 🤝

@kingzero8023 9 месяцев назад

Nice video

@user-eamQvqpoqe 10 месяцев назад

I wish more people, my PT and docs included, were willing to tell me how much my f'ing gut was contributing to my tilt. Because although strengthening my glutes and core and all that jazz definitely helped, getting that tire off the front has been the biggest factor and everyone was scared to tell me.

@shabutelo 8 месяцев назад

hey man what do you mean by that? I suffer from chronic baxk pain and I try to strengthen this muscles but I always feel something in my belly/guy that ia "stuck" and help creates that tilt..