The BEST Way To FIX An Anterior Pelvic Tilt | W/ Lumbar Hyperlordosis 

Make sure you get my anterior pelvic tilt workout :) guerrillazen.com/free-anterior-pelvic-tilt-workout

Proper posture should be a major part of phys ed in schools.

My sister discovered this video and showed it to me four days ago. I've had an inch a half difference from my left leg to my right since I was a teenager. I found out it was due to pelvic tilt. Different doctors have told me different things--to wear a foot pad in my left shoe, to get chiropractic work. I had a stroke four years ago on my left side, which has worsened the tilt. Just wanted you to know that in the four days I've been taking your advice, the tilt is down to half an inch. WOW. thank you so much!

Great video. After dealing with chronic lower back pain, for years, and visiting doctors and physios who couldn't help me, I've had to self-diagnose myself with anterior pelvic tilt and foreword head. How a trained physiotherapist was unable to recognize that I have this, themselves, is amazing to me, but I'm certainly grateful for videos like this. It does seem like, when it comes to health, RU-vid is more helpful than visiting a paid professional, these days.

Exercises: 7:01 8:03 10:00

Thanks a lot, will try it out.. Update : It's been a week and I'm already getting results. My back is much more straighter. I recommend Hip flexor stretching, Warrior lunge, Supine hip extension and chair squats. Also try the stomach vacuum often. Awesome results!

i never knew anyone else struggled with this. I just thought my lower back was weird. Thanks, gonna try this out!

This is the number 1 problem I see with people's posture. A lot of back and hip pain could probably be eliminated with better posture, but pelvic tilt is overlooked by the average person so great explanation. Subscribed.

I had no idea this was a thing, I thought I was just made this way. so siked to no its fixable, thank you

You know your shit. Good stuff.

Your rock dude thanks so much for taking the time help people to solve this problem

Among all the videos I've researched with regards to addressing APT, this is by far the most informative, and useful one. Thanks a lot.

I just found your videos last night and love them! I been in pain for 1 year already. I went through depression, i build up bad anxiety too. I have pelvic tilt,a flat foot carrying more weight on one leg than the other, my chin coming forward, and my chest is popping out, my jaw gets locked it, i have to do facial massages to pop my jaw. All my body is in pain. I can't even turn right or left like a normal person. I get so much anxiety that i want to stay away from people. But your stretches are working on me since last night . I can't wait to do them everyday and see results.

Perfect video !! This should be #1 lordosis fix video. It's crazy how a lot of people are unaware they have this. It really affects your training if not fixed.

Wish you were my personal trainer!

I have been experiencing a lot of lower back pain for a few years now. I just remembered my mom taking me to a chiropractor as a kid and asking why when I laid down there was a huge gap between my back and the floor. Turns out I have Lordosis, and apparently always have. I just over compensated by tilting my hips forward to "stand straight" like my dance teachers taught me to, so no one ever knew after that Chiropractic appointment. Glad there are solutions.

It never ceases to amaze me how many of these people talk about anterior pelvic tilt like it's a disease. It's not an issue, it's normal. These are the guys who keep this outdated, non-scietifically-backed school of thought going strong. This is what messes you up. APT is normal.

the best description i ever seen on internet thanks so much :) this will surely help me aloot...

Thanks man, I watched the entire video you made. I'm going to be on it and use these to assist me in fixing this anterior pelvic tilt and then help others. Thanks. Have a good one.

Finally someone who has the right balance of anatomical knowledge and concise info, but gets to the fucking point. This has been a massive help dude. Cheers

So nice to see a fitness professional who knows what they are talking about. Been looking for someone who explains the root cause of muscle imbalances and has effective solutions.

You save my life..thank you

How often should these exercises be performed? Twice a day?

Hi Blake... I'm back again... once again you have been so helpful... I am still having issues with my sacrum/pelvic you name it... my spine x-rays are in I will share per our previous conversations... I have been away for awhile due to losing my job after 20 yrs after returning from my medical leave, but its a blessing and after getting things in order, I am back to getting better again (kinda went backwards a bit slacking on exercises & therapy due to all the things I have to get in order).. Wow...I always do the child pose but with my knee spread out farther, but I did it your way & I totally felt all the knots in my back muscles & stayed their to release the tension.. I am going to be working diligently on all these starting tomorrow thank you as always your videos are life savers for me and keep me on track... I have shared with everyone your links etc. and verbally as well all the things I have learned from you!!! You Rock.. I plan to take a trip one day soon to personally thank you!!! Nanc

I've had daily back pain for years. Mostly lower back and neck. A friend sent me that video weeks ago and I initially ignored it. Last week, my lower back was hurting so badly, I decided to give it a try. I'm on my third day now and I can't believe it's actually helping. I still have back pain but I'd say it's 50% improved. I don't even get that much improvement after an osteopathic treatment. I'm going to continue the exercises and I'll keep you updated.

Uh, yeah...Huge belly = Anterior pelvic tilt. (For me anyway)

ples knowledge us some of the best sleeping posture for the lumbor lodosis... and thinks for the video..i subscribed it

im 24 years old n just fount out i have some herniated discs in my thoracic spine. can't find anyone to tell me what from but im thinking it's my poor posture. i really appriciate that there's finally someone posting helpful videos on the subject.

This is the most informative video on correcting the issue. The only thing is I dont know the root cause...I'm very flexible and was able to do the front splits years ago even with a pelvic tilt.

So you're telling me that the girls with the booty shelf isn't because they have a big booty but they have APT instead?

man you are the answer to my prayers!!! I have been trying to figure out what wrong with my lower back and tight hips. every time I would run lets say for about 7 months I have been hurting really bad after about 4 minutes of running, as in my lower back muscle get extremely tight! I also think I need to strengthen my glutes, I don't use those too much when I run I think. If I do this, do you think this will help with my situation with running. and if not could you make a video. I so want to run again. thanks in advance man I just subscribed!!

You should have at least 100,000 subscribers. The quality of your videos are the best out there. Thank you so much.

This is the best video on APT... by far... I've been in pain for more than 16 months and this is helping me A LOT. Thank you!!!!

Hey Blake. First of all, thanks a lot for this and all your other videos. They have helped me tremendously. I have been following the advice from this video, and on top of that I have been doing light hip flexor and quad stretches morning and night. I think I have been doing it about three weeks now. The last five to six nights I have noticed something in my hip/glute area. It's a bit tough to explain but I can wake up and feel almost sore. I also noticed it after laying down on the sofa for a while yesterday. So the area is not where I am foam rolling, but slightly on the side/backside of the hip. Do you think this is just my glutes getting shorter from all the stretching and foam rolling of the front of my body? Maybe my glutes/hamstrings muscles are not used to being contracted and finding themselves in a new default position when I lay down and my body is reacting to that?

no wonder i feel my abs like beerbelly even its on shape

This is very kind of you to provide all this FREE information. Says a LOT about you.

What a relief. I have been going to the gym for 2 years and I was wondering why my belly is sticking out a bit. Now it is so flat. Thank you so much!!!

If you have an anterior pelvic tilt then it means you have other issues with your body. If you are inactive, eat poorly, have poor sleeping conditions, pain in areas of your body then its more complicated than a anterior pelvic tilt. Its very easy to become unhealthy and have a run down inactive body. All sorts of problems occur such as poor posture and unable to walk properly. The muscles of the human body are complex and complicated and can become weak and cause problems. The main issue with this is figuring out which muscle group needs to be targeted to correct these problems. Its a confusing mess. The best way to get round this confusing mess of muscles and exercises to correct muscle issues is to do full body workouts for all muscles of the body.....all problems should automatically be solved. It doesn't mean the confusion is gone because there are many many exercises to do....which ones to perform? Trial and error and discovering which exercises work best. Correcting the body does not happen over night it can take a while before any improvements can be seen. An anterior pelvic tilt is just one issue of an unhealty body....believe me there are a lot more issues in an unhealthy body. A knowledge of the muscles of the human body and how the work is important. These yourube videos don't give enough information.

Bro I had this problem for so long I thought I was born with it. But Going to start doing these asap! How long do you think this will take to fix? thanks again!

Wow. I've been searching all over youtube to help understand this subject a lot better, and this is the BEST video on youtube. Thank you!

Best video I've come across yet. I'm struggling lately with mine and hope these exercises and stretches will help.

i started laughing so hard when you said "it's like you're trying to hide your ass". god bless.

I'm a guy and I just didn't wanna look thick, thank you.

you got everything right on the money my man. I'm a Pre PT student and with injuries from powerlifting ans bjj still bothered me for YEARS til o learned about controlling my chronic APT. I wish to work with ppl like u and Kelly Starrett one day

I dont think your descriptions and information could have been any better. This is easily 1 of the best videos I've seen about hips. I could never hit the 90° angle for squats because it hurt in the front of my hips. Now I'm a 36 yr old dad lol and my hips are still tight as hell just like they were in my 20s. I'm now starting to do something about it. I wish I had access to this information back then. Our team trainer in college just told me to ice and stretch my quads lol. Thanks for the video! I'm getting closer to "feeling good" and flexible.

I have it so bad plus I have long legs and a short torso so I look like a fucking idiot

You look like a cross between Furious Pete (Furiouspete123) and Chris Barnard (Strengthcamp), you even sound like a cross between them. Fuuuuuu....Sion!...HA!

I’ve been told that I have a sway back, but after watching this after seeing my X-rays again, I think I have this! Mind blown and so excited to be able to try and fix it!!

I was trying to find a video for my brother that both explains his apt, and how to fix it, in a way someone without much exercise science could understand, and this is perfect.

You're the best, your knowledge is unbelievable, you deserve more subs/views!

Thank you for this. I have suffered from sacroilitis and slipped discs after having children. I’m starting this regime and love that you incorporate the foam roller.

I've always had a protruding belly and butt due to anterior pelvic tilt. But not until today did I realize that my issues with hip flexor and lower back tightness were directly related!

thank for showing me some easy exercises for this problem about the back pelvis and hamstring and posture

Thank God for you and thanks a ton. You have given me much hope that my lumbar region health can be restored.

Thanks for the video. I have APT and this is, without doubt, the best video I've come across in my search for how to fix my APT. I like the way you discussed the physiological aspects of APT, causes and corrective exercises. I have problem with persistency but I shall persist with these exercises in the hope that my posture will improve. Thanks!

Still relevant! I do some of these stretches as a warmup prior to Deadlifts and squats

Great video! I paid a lot of money almost 2 years ago to receive almost identical training. I didn't have good notes from that PT that lasted for about 3 months, so I was looking for some good reminders of the exercises that fixed my lower back issues then. You are a very good speaker - quite informative and entertaining! Nice work.

Coming from someone with APT for about 12 years, when he went over reasons to fix it I really thought he was going to talk about sleep. It really affects your sleep patterns and you cannot even sleep in a bed, which also brought on a severe mental illness for me. Reason three to fix apt.

thank you so much for the vedio you shared sir. now my biggest problem answerd ! bcoz i have a 4years above anterior pelvic tilt lumbar.my upper lumbar spine is toward in front i cant feel the coldest in the ground and i do not know what to do .now i found your vedio im so thankfull i heard your explenation in this kind of pain. thank you sïr now i know what the name of this pain and how to fixing it. #GLORY to God

Great visual explanation!!! Great video. I can actually stand to listen to you. Very informative, no ghetto talking. Thanks! I hate videos that start out as, "yo yo you, wuz up?".....then bouncing around trying to explain what is happing with the muscle and body. This was a smart, intelligent, informative video.

Excellent information well presented ! Last year, for 9 months I did regular stretching-yoga-workout routines and both lower back ( and SI joint area) tightness + pain and APT 'magically' disappeared...and now I understand why ! I've been back on routines for just 2 weeks now, and will take a foam roller to the gym with me tomorrow. I will ease into each stretch and exercise you've shown. I will correct my sometimes crappy sitting and walking posture. Took good notes my 2nd viewing of this. Thank you SO much ! Rob

Great video! This has helped me a lot. I finally slept pain free last night by adjusting my pelvis. I will be doing these supersizes and add more ab work to my routine.

YOU ARE AMAZING! THANK YOU! YOU ARE A BRILLIANT INSTRUCTOR, DON'T EVER STOP TEACHING!

Man...!!... You are great... This is the best explanation I had ever saw

thanks for uploading your vids, i have been looking for a channel that would make simple emphasis on corrective exercises, i'm very happy that you're on the net and i want you to know your videos have helped me.big time, best wishes for you my brother.

I want to say this is such a great video, you explained the muscles so clearly, I will try the excercices definitely... thanks much!

Hi guerrilazen Thanks for the video it really addresses my problem which i have been having since 2007 and no chiro or phisical therapists has been able to fix

I'm doing leg press (squeezing the glutes on concentric and eccentric phase with time under tension) I'm also using the seated hamstring curl (currently at 32.5kg.... very weak indeed) I'm doing (glute kickbacks, again focusing on squeezing the glutes throughout the ROM) I'm using the (Ab machine, focusing on bracing the core throughout the ROM) I'm also doing (Leg raise planks for core and glutes) I'm foam rolling, I'm stretching.... literally everything! I'll let you know how it goes.

Thanks for video. Understand better importance of posture/sitting and will start those exercises.

You explain this more clearly.than anyone I've heard so far. I have very rounded shoulders in addition which has caused me chronic pain and lack of mobility. Any suggestions for this condition?

thank you. this was explained really well and the workouts were described in depth. I have APT pretty bad and this is a lifesaver. you've gained a new subscriber.

You're the man and you know it all.. Best video out there on the internet..

Great video - you covered the whole topic from different sides. That's exactly what I have been searching for weeks. Thank you for that.

dudeee, thank you I never really thought of the lower side being shortened just thought the high side muscles were just way to tight. as soon as I did the lunge stretch I felt some relief. Definitely going to be getting a foam roller as well.

Best video I've watched on this topic, thanks a lot!

Wow! I felt immediate relief on my pelvis. I noticed today that one side sat lower (forward) more than the other and alongside it I had some lower back pain, just on one side, that I have had for a long time. I simply started with the static stretching of the hip flexor and found out how tight it was on my left side (the side that has been bothering me). However I would like to know of some more quad stretches because I have had ACL surgery and it has kind of bothered me since then and I think poor form while lifting and squatting led me to this injury. Hope you can help and this video was SO helpful you are awesome!!!

Very good video with good explanations! Definitely going to start trying these exercises since I just found out that I have this :/

man this was really helpful. I always thought I wouldn't be able to fix my tilt but I'm pretty excited to try these out now. thank you so much for making this video.

Thank you so much, just recently found out that I had APT, Your videos have helped me so much.

so comprehensive. THANKS!!!!!!! Going to start this routine tomorrow. I've got probable APT but more on the left causing inner knee pain now. Hope it helps!

These tips helped me alot! I have much less lower back pain. Thanks!

Thanks for answering my question about rib flare. Planks are now my go-to exercise. Apparenly there are no reply function on the youtube app for ios. Again thank you. You make great videos.

Very informative. You are very educated. Thank you 🤍

thx so much brother , i had this pb for 2 years and im gettin better now

Best channel ever, this is so informative

Very detailed! Thank you,thank you, from a sufferer of APT

Fantastic instructions. Thanks so much. Very helpful.

Good video will def try some of these exercises thankyou

Thank you, I will integrate that into my routine.

Thanks a lot man. This all make a lot of sense. Will try this for a month or so and hopefully get a good posture and lose my pot belly.

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

Great video. Thanks so much. This really helped me get ready for my nasm exam.

excellent explanation of the subject matter

Thanks for the info man. It really helped me out. Keep up the great work.

I tested this one for 5 minutes ago. That thing with the foam roller, where you shall roll on the side of your leg, you was right about that it could be more likely pretty much tension on the/that muscle. I took this that it's a good thing. I really hope that I will get rid of the Anterior pelvic. Because, it looks so unsymmetrical. Wish me luck! Thank you very much for these tips!

This routine looks really effective. Thank you! For sure I'm gonna give it a try, right now but... I would like to helo adding something about what could go wrong to some people, when it all should go alright. Found when hyperlordosis and chronic back pain go together, sometimes. So let me just tell you some concepts about my internet "research" on lower back issues: discogenic back pain, degererative disc disease, corrupted muscle response pattern. And yeah!! I'm still working on my lower back! Thanx youtubers and thanx google... Hope!!

Best Video I've seen about this topic! Definitely Thumbs up

Thanks so much for the helpful tips

Thank you so much gorilla Zen fitness ! These are really amazing exercises and really address the core causes of apt. I am looking forward to correcting this lifelong condition!

Thank you your video is great you’re hundred percent right leave your back alone and it automatically gets back into line I had the same problem I just left my back alone to align itself naturally