How to Fix Anterior Pelvic Tilt (SIT HAPPENS!)
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Anterior pelvic tilt is by far one of the most common dysfunctions one can have. In this video, I’m going to show you how to reverse the effects of chronic sitting by addressing what muscles are causing anterior pelvic tilt and how to strengthen the areas that are weak. With a step by step attack plan, you are going to be able to fix this muscle and joint imbalance once and for all.
To start, it is important to define what anterior pelvic tilt really is. It is the resultant posture of tightness and weakness in certain muscle groups of the core and pelvis that causes your pelvis to tilt anteriorly and downward. This can be seen pretty easily from the side in somebody that has it. You will notice an exaggerated curvature in the lower back and possibly even a protruding stomach. The belly is not protruding because of it being overweight (although it might be) but rather because the muscles of the abs are not strong enough to counteract the downward pull of the pelvis.
Realizing that our bodies work in a cross pattern muscularly, you will quickly see that the two areas of tightness are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The muscles of the hip flexors can become easily shortened because of the fact that they are in this state for prolonged periods of time from sitting. Whether you sit at work all day or just spend a long time in front of the computer or even driving, your hip flexors will have a tendency to adaptively shorten.
This causes a resultant weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens you actually get a worsening of the problem since you don’t have the muscular strength to counteract the anterior and downward pull of the pelvis by the hip flexors. As a compensation to the glutes being weak, the lower back attempts to kick in and help out. It provides extra extension not provided by the glutes and in doing so, compromises its strength and integrity.
When combined with the pull of the iliopsoas on the lumber vertebrae, you get an overly active and tight low back. This not only can cause pain but further exacerbates the problem. Along with this static positioning of the pelvis you get a disuse stretch weakness on the abdominals. In order to counteract this cascade of problems you need to stretch the hip flexors, strengthen the abs with exercises that don’t over activate the hip flexors, and strengthen the glutes and hamstrings.
One thing you do not want to do is stretch your hamstrings. While it is normal to instinctively try and stretch whatever muscles are tight, this would be a mistake here. The hamstring tightness is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse.
A bad workout program will make this problem worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad workouts then it’s time you follow a program created by a physical therapist trusted by today’s top professional athletes. You can get this in the ATHLEAN-X Training System available at
For more videos on how to fix muscular imbalances like the anterior pelvic tilt, be sure to subscribe to our channel here on youtube at
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Bad posture doesn't end with Anterior Pelvic Tilt. Fix all your postural flaws with this video = https://youtu.be/g-7ZWPCWv0U
5:17 Modification of a sprinter lunge(stretch hip flexor, squeeze glute)
1. Stop stretching hamstrings
2. Strengthen glutes
3. Stretch lower back(see video "Quadratus Lumborum Stretch(DO'S AND DON'TS!)"
4. Stretch hip flexors(see first "Stop Stretching Your Hip Flexors!(HERE'S WHY)
5. Do hip flexor-free ab exercises(see video "7 core exercises for low back pain (important!)"
You’re a real one man. You have so much knowledge bro
This was a video I needed commenting to boost it
❣️Thank you
4:18
Really helpful. I suffer alot from lower back pain
Jeff you literally saved my ass (and my lower back) with this video!!! 🙂
Hi I have an active job standing is not my biggest problem. Trying to sit up straight. Is the most difficult.
Great explanation! Suffered w this my whole life
What do you guys think about back extensions with anterior pelvis tilt? 🤔
0:42
is this possible if my L2 to T11 is fused
Can i continue doing my regular legs workout ? Like Squats, Deadlift, Leg Press, Lunges e.t.c. ? Or should i just take a pause from them ?.
Dummbles how much kg
I’m a man diagnosed with IC. Would this exercise help with pelvic floor disfunction?
What would be a recommended wait for the stretch?
4:35 Don’t round your back!
Wow I thought my knee surgery was what drained some of my athleticism then I realized I had this issue. I need to fix it immediately
Can the physiological tilt really be fixed with exercises for good? Has anyone actually been able to fix the tilt with exercise routine ( when standing relaxed )?
Anterior tilt = big butt
Glutes exercises = big butt
There’s no win here
It would help if you mentioned how many reps to do, if we switch legs, etc lol
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
I literally can’t do any of the things you do, I’m screwed. I’ve had 6 knee surgeries on my right knee and it hurts so bad to do any work on it. I’ll be screwed forever..
Thanks for the video
Thank you so much !!!!!!!!
4:20
Did this worked for anybody
The problem is ball sack, it gets longer. Is there an exercise to keep it up there?
Awesome
I did this exercise one time today and immediately after I got this weird pain in that part of my back every time I leaned over is it possible that I did something wrong to cause the pain?
Could you do this exercise without the weights?
Thank you! Lot of info in this vid. I’m going to start a complete overhaul of my body after my operation so I’ll be watching a lot more of your vids
How many times to repeat the exercise?
4:40
Can I do this while pregnant ?
I have been to therapist to therapist I did these tonight and it is amazing how week my glutes are I'm looking forward to these helping me. Wow