What do you think about this simple anterior pelvic tilt test ❓ Get FREE Exclusive 🙂 videos to help you fix your APT now! uprighthealth.com/fix-apt-info
I love your channel. I'm a spine doc and I refer many of my patients to your channel. The simple answer to the question "Do I have anterior pelvic tilt?" is, if you are over the age of 12 and you were educated in a country where students sit in chairs during school, then YES. I look at xrays and MRI's all day, the only people I see who have minimal anterior pelvic tilt (less than 15 degrees), are those with moderate to severe scoliosis. Essentially, every teenager and adult has anterior pelvic tilt, it's just a matter of severity. This is why (depending on what studies you read) back pain will affect 90% of the population and neck pain 80%: we all have it. So stretch those hip flexors, practice keeping that pelvis pulled upright when you stand, and keep watching this channel!
Is there any link to APT and depth of breathing? What about those of us who wrapped our feet around the front legs of chairs to feel comfortable sitting in that chair when at school? I technically “passed” these tests but I am in my 30s, have lower back discomfort and when I tuck in my pelvis, I can feel that I breath properly. I also struggled sitting still at school and would wrap my legs around the front of my chairs legs to feel stable. Thanks!
Wait, i have no real problem doing these Tests..... i thought i had really bad APT. but it really is just that i havent really trained my muscles in the last years. i recently started stretching and training and i cant wait until everything improves. Thanks for this video!!! i had no idea
I don't have APT!! After over 2 years of following your videos I have corrected my Anterior Pelvic Tilt. I am a 50 year old man and I know I had this ever since 15. I am the FREE-EST I have ever felt! Thank you for your information you share.
@@nipmoypathak584 I never knew it was a problem or that I could fix it for 33 years. 2-3 years to fix. Of course the Midwest doctors treat back pain with pain meds and muscle relaxers.
@@thicks8163 is it actually possible to change a person's physique specially when the body is fully developed i.e at the age above 35?.(not that I think it's fake, I was just actually curious )
Thank you. I have this weird body shape with my pelvis and ass sticking out. I thought I had APT, but I can do all the postures you suggested effortlessly.
Yo, finding out about this feels incredible. I've always been frustrated because I cannot do any sort of ab exercise without intense back pain - all the guides told to find the neutral position of the spine and they could flatten their back on the ground, and have it just a little space at will. I can put my arm in there and if I move around and try to "flatten the cookie" I can maybe get into what looks like a neutral position. Sadly doctors aren't the best here and this orthopedic I went to barely looked me over. At last I have something to understand why my back does this, and I can now work in finally finding proper stretches and exercises! (This also explains why it looks like I'm pregnant all the time even though I'm otherwise skinny lol)
I passed all these tests but when i did the tail tuck thing i felt pressure/slight pain on my lower back. I think i might have APT because my upper abs stick out further than my chest, and i think i do have a bit of an exaggerated curve on my back.
Im 17 years old, and when i stand normal my back has a arch and looks like anterior pelvic tilt. But im not "Stuck" in it if it makes sense, i can tilt my pelvis forward and backward. I could tilt it forward that my lower back sticks out. But when i stand naturally it just looks like like anterior tilt. Could it be weakness in Abs, glutes, core? My hamstrings are also very tight but was hesitant to stretch them because tight hamstring is caused by apt, but according to all these tests i dont have it but it just looks like i have apt cosmetically. I do believe mabye its just a weakness. what are your thoughts?
Thanks for these amazing videos. When I rock back and forth between APT and PPT, I experience pain just above my butt when I'm in the APT that goes away completely when I go to the PPT. Does that sound like anterior pelvic tilt, irrespective of how I do on the tests in the video?
Is it possible to have both anterior pelvic tilt and lateral pelvic tilt at the same time? I have both uneven hips as a result of scoliosis, and a belly gap looks more than normal. Suffering terrible pain throughout to belly arch.
This is very helpful, I was curious thought do you have any advice on what muscles to work on for someone with a lateral pelvic tilt? mine is out of alignment after making one leg longer than the other, this happened due to an accident years ago on the playground as a child. I was told about it when I visited a chiropractor for backpain.
I've watched your videos last night, I'm TOTALLY free of pack pain today. I can't thank you enough. İt's miraculous. I've suffered from chronic lower back pain for 35 years. Seen countless doctors, many x-rays and MRI's all to no avail.
I have passed the tests . But my posture like anterior tilt patient. One thing is that my hamstring muscles are tight and they don't allow me to walk on my heels . So is it because of hamstring muscles?
Have one yes but i didnt bend my knees when i tucked in..how ever my liwer bj is really sore n stiff..my outer thighs hurt somewhat when i lay down..especially my right so im thinkin my right hips tight n maybe more glute work
I have got kind of have my butt lifted and just over my hip there's a very noticeable inward shape. Kind of duck lift If i try these tests then i seem to be fine. I do not have any noticeable gap between back and the floor. Can you please help me here what's wrong with my back?
I passed both but I do notice if I do the motion “tail between legs” just slightly that my lower back feels better. I wonder if I’m just real compressed in my back and that motion is like a nice stretch 🤔
So, I no longer have the ability to lie flat on my back for any length of time (like after doing yoga). I think this is a sign of anterior pelvic tilt also! I tried the test and I am all good except for the final part of the test where it is much easier when I bend my knees. So I am going to try the video you've shared. Thank you, I appreciate your content so much. I wonder if you might in the future talk about lying flat on your back. :) This is something I want to get back, if possible.
This is my problem with everything I read and see. I do not have any arch at all laying down. Furthermore I cannot activate my glutes in this position, I MUST thrust foward to activate them. Nobody saying thrust forward. So am I doing something wrong? Nobody seems to know. What is "activate" I can't do it for my abs either. When people say activate pecs, I can just bounce my pecs. Is this what I should do to glutes and abs? If so, well I can't and seemingly everyone else can.
I use a similar first test. But the legs are long, then you try to bring you lower back as much to the ground as possible, then you try do slide something through it. From my experience, about 10 percent cannot perform this test and the reason for that are heavy volumes of classic sit-ups. Your first test, in my opinion, is too easy and discourages people not to change anything about it.
Thank goodness i dont have ATP!! I have a curved back and maybe diastasis recti because of my stomach, so i thought might have atp but no! 😅 when doing the second test i felt burning in my butt and thigh
Hello, I feel I have a tilt on one side of my butt, at first it felt like one side was so foreword of my hip, after doing some exercises to fix it, now it feels as if it shifted far back to my butt, any idea?
Well pain in the lower back while walking could be purely a functional pain, like you suggested, could be many other things too of course. Did you take the test for APT Matt describes in this video ?
I’ve been watching a bunch of these APT videos and if you don’t understand, read this I will also be answering questions so if you have any reply to this comment. APT is a condition that can from sitting, sleeping, or even bad posture. The problem with APT is not only does it look incorrect, it is pretty limiting when it comes to physical activity, this includes jumping, running, swimming, etc. Even doing regular workouts would be pretty difficult because of APT. A decent amount of people have APT, but a good portion of the time it isn’t a huge deal, However if you have APT and want to have peak performance you would have to do the following - Strengthen your Abs and your glutes - And stretch more, preferably the lower half of your body A one exercise I found helpful is the bulgarian split squat as it stretches your leg as well as strengthen it, If you feel a little pain while doing this do not worry it is entirely normal. A stretch that is pretty useful is the bridge as it activates the core and glutes. Try and bring your pelvis as high as possible. I’d usually stretch for about 30 min to an hour depending on my schedule, and with my normal workout schedule, I usually can already get my core and glutes engaged. I can’t make a plan for you as everyone is different this way of doing things just worked out for me
Thank you. I did read a thread and was worried because there is a curve and I couldn’t tell if it was a natural curve or APT. I passed all your tests with ease so I’m sure now that it’s natural. I think my main issue is reading random threads. Time to log off the internet for a while.
Yes, you have it. The tilt is an interaction of the pelvis on the hips and the fusion occurs above that. When they fuse you, typically, they reproduce the arch (lordosis) that the spine adapts to compensate for anterior pelvic tilt because they believe that lordosis is appropriate. I believe that lumbar lordosis is primarily a compensatory measure for APT, not the ideal alignment. Since essentially everyone has APT, and most surgeons do not recognize APT as a problem, they consider lordosis "normal" and surgeons reproduce it when they fuse your spine.
No but they can both sorta look the same standintg in a mirror , I read it's also possible to have anterior tilt and sway back, Bassicly it's a bastard lol If seen may experts been told so much carp and diffrent opinions, from sway back to anterior tilt to rounded back,
@@makhanlal9105 That’s not how it works, strength and muscle people confuse the two a lot, you build muscle from using heavy weights and only doing 2-5 reps with it max. Muscle is for short term heavy weights. Strength is made when you do 5-15 reps with lighter weights, you will build muscle, but you would build more power and strength which is what you need, 20+ reps is now building endurance to repeatedly do the action without getting fatigued. You will build muscle regardless of what rep range you choose just one priorities the other. Besides having a big butt doesn’t mean you have apt, it only means that it would be harder to track/understand with the methods given in the video
@@cordova2593 no ,muscle building also depend on your bodytype.I do squats glite bridges and my jaens size increased.I am not fit in my jeams pants.Thats why it is worst exercise.
To my mind, poor posture of the head and non functional transversalis abdominis are the main culprits for APT. You can do whatever exercices you want unless you understand how to place your head and to brace your TA you won't succeed in getting rid of APT. On the contrary, once you've figured out how to do it, maintaining a neutral pelvis is child play.
@@nervi2007 APT is primarily caused by shortened hip flexors. They shorten by the time you are in your teens and pull the pelvis into APT. Other factors compound the problem. You cannot correct APT without stretching out your hip flexors first. Your abs and glutes cannot overpower your hip flexors and pull your pelvis into neutral. Forward head position is multifactorial, but one of the main culprits is hunchback spine which itself is largely a compensatory measure of APT. Engaging your TA (along with your glutes and pelvic floor muscles) is required to pull the pelvis into neutral so if they are not functioning, your pelvis will fall forward.
@@goliathonscave9834 I commend you for talking about perineal muscles, which are often overlooked when talking about APT, but i don't agree with you when you give priority to hip flexors. Of course it's important to have functional hip flexors, but don't you think it could be the other way around ? I mean, APT leading to shortened and weakened hip flexors. To my mind, the TA is a much more important muscle, and i think the hips are simply being lead by the lumbar spine into APT. Besides, activating properly the TA is really difficult, not to say impossible, for people with APT without a real understanding of spinal functioning. With a postural approach, APT could be nullified almost instantly, though it takes a long time to maintain a neutral alignment without thinking. Without a postural approach, you can work for months, or years and still have lots of pain due to APT.
What do you think about this simple anterior pelvic tilt test ❓
Get FREE Exclusive 🙂 videos to help you fix your APT now! uprighthealth.com/fix-apt-info
I love your channel. I'm a spine doc and I refer many of my patients to your channel. The simple answer to the question "Do I have anterior pelvic tilt?" is, if you are over the age of 12 and you were educated in a country where students sit in chairs during school, then YES. I look at xrays and MRI's all day, the only people I see who have minimal anterior pelvic tilt (less than 15 degrees), are those with moderate to severe scoliosis. Essentially, every teenager and adult has anterior pelvic tilt, it's just a matter of severity. This is why (depending on what studies you read) back pain will affect 90% of the population and neck pain 80%: we all have it. So stretch those hip flexors, practice keeping that pelvis pulled upright when you stand, and keep watching this channel!
@@7gjkreeydtyd check out this video for your posterior tilt: ruclips.net/video/4cHgCjJlDkE/видео.html
Is there any link to APT and depth of breathing? What about those of us who wrapped our feet around the front legs of chairs to feel comfortable sitting in that chair when at school? I technically “passed” these tests but I am in my 30s, have lower back discomfort and when I tuck in my pelvis, I can feel that I breath properly. I also struggled sitting still at school and would wrap my legs around the front of my chairs legs to feel stable. Thanks!
Wait, i have no real problem doing these Tests..... i thought i had really bad APT. but it really is just that i havent really trained my muscles in the last years. i recently started stretching and training and i cant wait until everything improves. Thanks for this video!!! i had no idea
You see any improvements now ?
?
I don't have APT!! After over 2 years of following your videos I have corrected my Anterior Pelvic Tilt. I am a 50 year old man and I know I had this ever since 15. I am the FREE-EST I have ever felt! Thank you for your information you share.
You're welcome
@@Uprighthealth bro keep it up
mayn it took 35 years to fix that
??
@@nipmoypathak584 I never knew it was a problem or that I could fix it for 33 years. 2-3 years to fix. Of course the Midwest doctors treat back pain with pain meds and muscle relaxers.
@@thicks8163 is it actually possible to change a person's physique specially when the body is fully developed i.e at the age above 35?.(not that I think it's fake, I was just actually curious )
Thank you. I have this weird body shape with my pelvis and ass sticking out. I thought I had APT, but I can do all the postures you suggested effortlessly.
Nailed it! You broke the myth and explained it well. Love the video!!!
Yo, finding out about this feels incredible. I've always been frustrated because I cannot do any sort of ab exercise without intense back pain - all the guides told to find the neutral position of the spine and they could flatten their back on the ground, and have it just a little space at will. I can put my arm in there and if I move around and try to "flatten the cookie" I can maybe get into what looks like a neutral position. Sadly doctors aren't the best here and this orthopedic I went to barely looked me over. At last I have something to understand why my back does this, and I can now work in finally finding proper stretches and exercises! (This also explains why it looks like I'm pregnant all the time even though I'm otherwise skinny lol)
you may also have diastasis recti, look into it.
I guess i have the opposite. I lie down and there is absolutely no arc and the position is quite relieving instead of being hard.
I passed all these tests but when i did the tail tuck thing i felt pressure/slight pain on my lower back. I think i might have APT because my upper abs stick out further than my chest, and i think i do have a bit of an exaggerated curve on my back.
It's the same for me
My lower abs started to tire out during the second test. I guess I will need to train it and maybe it will fix my problem
My back is flat lying on the floor but the gap between my shoulders and neck is huge.
I probably just have weak abs. I can do #2 just fine when I really squeeze my abs. The moment I let go everything droops back again
Failed both, I already know I have apt by looking in mirror. When I try to get to posterior pelvic tilt I have to bend knees significantly
I am really really grateful for your time in showing and explaining this, Finally someone who wants to help people !
...versus trying to sell you another silly device or tell you how broken your body is? 😂
@@Uprighthealth Thanks for your show.It does help.
Im 17 years old, and when i stand normal my back has a arch and looks like anterior pelvic tilt.
But im not "Stuck" in it if it makes sense, i can tilt my pelvis forward and backward. I could tilt it forward that my lower back sticks out. But when i stand naturally it just looks like like anterior tilt. Could it be weakness in Abs, glutes, core?
My hamstrings are also very tight but was hesitant to stretch them because tight hamstring is caused by apt, but according to all these tests i dont have it but it just looks like i have apt cosmetically. I do believe mabye its just a weakness. what are your thoughts?
Same
Same
Same
Same
Same
3:52
I know I shouldn't be laughing but man...
Thanks for these amazing videos. When I rock back and forth between APT and PPT, I experience pain just above my butt when I'm in the APT that goes away completely when I go to the PPT. Does that sound like anterior pelvic tilt, irrespective of how I do on the tests in the video?
i didnt have any gap when i lied down and also it felt very good. what does it mean???
Is it possible that my outruding stomach is caused by a big arch in spine
Looks like you’re about to start twerking in the thumbnail lol
Is it possible to have both anterior pelvic tilt and lateral pelvic tilt at the same time? I have both uneven hips as a result of scoliosis, and a belly gap looks more than normal. Suffering terrible pain throughout to belly arch.
That's like asking if your clock is 2pm and 7pm. The answer is no, there can only be one.
@@felautumn9534 thanks for replying.
@@kazangap9548 u can have both lateral pelvic tilt + anterior pelvic tilt!
This is very helpful, I was curious thought do you have any advice on what muscles to work on for someone with a lateral pelvic tilt? mine is out of alignment after making one leg longer than the other, this happened due to an accident years ago on the playground as a child. I was told about it when I visited a chiropractor for backpain.
what if I have a completely flat lower back and no space?
there was literally no gap when I layed down on the floor, so i think im fine
Hi, I have APT and my flat feet cause it (Tight calve). Did you know why everytime I try to stretch my left calf, I dont feel the stretch.
I've watched your videos last night, I'm TOTALLY free of pack pain today. I can't thank you enough. İt's miraculous.
I've suffered from chronic lower back pain for 35 years.
Seen countless doctors, many x-rays and MRI's all to no avail.
Does correcting anterior pelvic tilt increase the height by 1-2 inches?
Depends on how much tilt you already have
this was really helpful, im 13 and i thought i had apt and i was panicing but after i did this i noticed it was just me being dumb, thanks a lot.
bro literally me rn
The yellow bait spectroscopically look because crayfish multivariably cycle behind a crazy anger. internal, purple flight
I have passed the tests . But my posture like anterior tilt patient. One thing is that my hamstring muscles are tight and they don't allow me to walk on my heels . So is it because of hamstring muscles?
Have one yes but i didnt bend my knees when i tucked in..how ever my liwer bj is really sore n stiff..my outer thighs hurt somewhat when i lay down..especially my right so im thinkin my right hips tight n maybe more glute work
Um i have big butt its muscle though. Swimming ok?
daamn I think I don't have it, I probably just have weak abs
I did test 1 and i had zero gap between spine and the floor is that also normal?
Brother, I have pain in the lower back, whenever I lift a baby, I feel stress in the lower back from the first minute.
Reply brother 🙏🥺
I have got kind of have my butt lifted and just over my hip there's a very noticeable inward shape. Kind of duck lift
If i try these tests then i seem to be fine. I do not have any noticeable gap between back and the floor. Can you please help me here what's wrong with my back?
I have this and tight pelvic floor😭😭
I passed all but the last one,, when I tried to tuck my hips in my knees bend and when trying to force it I have to really squeeze my butt
tried the first test and there wasn't even a gap, is it good or bad?
I can do the one trying to flatten my back to floor but my shoulders really hurt and hard to put my head on floor…..any ideas what needs fixing???
My father nearly made me do things I regret. After seeing this video I don't have apt
How much time will it take to fix
I passed both but I do notice if I do the motion “tail between legs” just slightly that my lower back feels better. I wonder if I’m just real compressed in my back and that motion is like a nice stretch 🤔
I couldn't afford pelvic clock but made one and it took my pain away.
your video dont have subtitles D:
So turns out I just have really bad posture lmao
while i am laying down i dont feel like having a gap , is that normal?
i dont have a gap in test 1. im not fat, im well trained
🤙
You are a genius! Your videos helped me a lot, thanks!
Thanks for your support!
So, I no longer have the ability to lie flat on my back for any length of time (like after doing yoga). I think this is a sign of anterior pelvic tilt also! I tried the test and I am all good except for the final part of the test where it is much easier when I bend my knees. So I am going to try the video you've shared. Thank you, I appreciate your content so much. I wonder if you might in the future talk about lying flat on your back. :) This is something I want to get back, if possible.
Bruh I thought I had APT but it seems like I just have a big ass😂
Successfully😂i got failed in all tests😐 svere APT
This is my problem with everything I read and see. I do not have any arch at all laying down. Furthermore I cannot activate my glutes in this position, I MUST thrust foward to activate them. Nobody saying thrust forward. So am I doing something wrong? Nobody seems to know. What is "activate" I can't do it for my abs either. When people say activate pecs, I can just bounce my pecs. Is this what I should do to glutes and abs? If so, well I can't and seemingly everyone else can.
I use a similar first test. But the legs are long, then you try to bring you lower back as much to the ground as possible, then you try do slide something through it. From my experience, about 10 percent cannot perform this test and the reason for that are heavy volumes of classic sit-ups. Your first test, in my opinion, is too easy and discourages people not to change anything about it.
Thank goodness i dont have ATP!! I have a curved back and maybe diastasis recti because of my stomach, so i thought might have atp but no! 😅 when doing the second test i felt burning in my butt and thigh
Voice that is pleasant to listen
Hello, I feel I have a tilt on one side of my butt, at first it felt like one side was so foreword of my hip, after doing some exercises to fix it, now it feels as if it shifted far back to my butt, any idea?
Is there such thing as posterior pelvic tilt? Because I think I have that one instead 😅
of course it exists. It's not as common as APT though ;)
How to lose your calves muscles and get bird legs?
I definitely have it... My knees bend nd it feels like a entire abdominal workout just to hold the position.
I guess I was just overreacting, cause I passed all of it. And I do exercises a lot so yea
Hey Matt, my lower back hurts when I walk or do jump ropes is it because of my poor postuer ore weak core?
Watch athlan x video on lower back
Well pain in the lower back while walking could be purely a functional pain, like you suggested, could be many other things too of course. Did you take the test for APT Matt describes in this video ?
Hi my lower touches on the ground but not on the wall. Do I have pelvic tilt?
I’ve been watching a bunch of these APT videos and if you don’t understand, read this I will also be answering questions so if you have any reply to this comment.
APT is a condition that can from sitting, sleeping, or even bad posture. The problem with APT is not only does it look incorrect, it is pretty limiting when it comes to physical activity, this includes jumping, running, swimming, etc. Even doing regular workouts would be pretty difficult because of APT. A decent amount of people have APT, but a good portion of the time it isn’t a huge deal, However if you have APT and want to have peak performance you would have to do the following
- Strengthen your Abs and your glutes
- And stretch more, preferably the lower half of your body
A one exercise I found helpful is the bulgarian split squat as it stretches your leg as well as strengthen it, If you feel a little pain while doing this do not worry it is entirely normal.
A stretch that is pretty useful is the bridge as it activates the core and glutes. Try and bring your pelvis as high as possible.
I’d usually stretch for about 30 min to an hour depending on my schedule, and with my normal workout schedule, I usually can already get my core and glutes engaged. I can’t make a plan for you as everyone is different this way of doing things just worked out for me
Respect to you, writing a whole explanation to help us, hats off!
My abs hurt when i try to make a straight back when laying on the ground
I SONT HAVE IT
Another informative video, thanks Matt!
I only have an arch when i lay completely down. What does that mean
Oh then why does my stomach stick out……
Thank you. I did read a thread and was worried because there is a curve and I couldn’t tell if it was a natural curve or APT. I passed all your tests with ease so I’m sure now that it’s natural. I think my main issue is reading random threads. Time to log off the internet for a while.
If I'm fused L4/S1 can I have it??
Yes, you have it. The tilt is an interaction of the pelvis on the hips and the fusion occurs above that. When they fuse you, typically, they reproduce the arch (lordosis) that the spine adapts to compensate for anterior pelvic tilt because they believe that lordosis is appropriate. I believe that lumbar lordosis is primarily a compensatory measure for APT, not the ideal alignment. Since essentially everyone has APT, and most surgeons do not recognize APT as a problem, they consider lordosis "normal" and surgeons reproduce it when they fuse your spine.
@@goliathonscave9834 Hip-pelvis all kind of blend together.. www.askdifference.com/pelvis-vs-hip/
@@goliathonscave9834 I feel like I lean forward since the last fusion.
Question I get this strong knot sensation and I am not sure if that suppose to be anything. Nothing to worry about or does it say something?
Hiya thanks for your videos on this topic. I can't open my legs very wide at all, is this due to ATP? Thank you
Due to pelvic tilt does affected on height??
Is it better to have anterior OR posterior pelvic tilt?
Excellent explanation! I'm heading over to 'the cookie press...!! ;-)
Wow!! I like it
Good stuff. Thanks for this video
Your inserts are hilarious 😂 Thank you for all the tips!
Is this the same as having a sway back?
No but they can both sorta look the same standintg in a mirror , I read it's also possible to have anterior tilt and sway back,
Bassicly it's a bastard lol
If seen may experts been told so much carp and diffrent opinions, from sway back to anterior tilt to rounded back,
This made me feel better. Also, women tend to have more "APT" versus men as well.
Can I take Amrut noni for APT
Is we can do cobra pose in apt
I don't have it yet, do i need it?
Yes, order promptly on Ebay.
@@labornurse LpL..
I def have this.
Bro i think that squats ,glute bridges increases your hip muscles ,so are squats and glute bridges increase apt?
No, in a sense of they don’t worsen apt, squats and glute bridges help apt get better
@@cordova2593but it increases your but size that looks so bad
@@makhanlal9105 That’s not how it works, strength and muscle people confuse the two a lot, you build muscle from using heavy weights and only doing 2-5 reps with it max. Muscle is for short term heavy weights. Strength is made when you do 5-15 reps with lighter weights, you will build muscle, but you would build more power and strength which is what you need, 20+ reps is now building endurance to repeatedly do the action without getting fatigued. You will build muscle regardless of what rep range you choose just one priorities the other. Besides having a big butt doesn’t mean you have apt, it only means that it would be harder to track/understand with the methods given in the video
@@cordova2593 no ,muscle building also depend on your bodytype.I do squats glite bridges and my jaens size increased.I am not fit in my jeams pants.Thats why it is worst exercise.
Thank you for posting
Good test.
Beautifully explained 🙂
what does it mean if there’s zero space when u lay down in that first position
Search it up but ig it’s good
@@psyche1182 lol doesn't it mean posterior pelvic tilt
A fitness youtuber suggested belt squats and reverse hyperextensions to get rid of pelvic tilt..what do u think?
To my mind, poor posture of the head and non functional transversalis abdominis are the main culprits for APT. You can do whatever exercices you want unless you understand how to place your head and to brace your TA you won't succeed in getting rid of APT. On the contrary, once you've figured out how to do it, maintaining a neutral pelvis is child play.
@@nervi2007 What is TA please?
@@Usefulmusic transversalis
abdominus- a muscle group in your abs ( stomach)
@@nervi2007 APT is primarily caused by shortened hip flexors. They shorten by the time you are in your teens and pull the pelvis into APT. Other factors compound the problem. You cannot correct APT without stretching out your hip flexors first. Your abs and glutes cannot overpower your hip flexors and pull your pelvis into neutral. Forward head position is multifactorial, but one of the main culprits is hunchback spine which itself is largely a compensatory measure of APT. Engaging your TA (along with your glutes and pelvic floor muscles) is required to pull the pelvis into neutral so if they are not functioning, your pelvis will fall forward.
@@goliathonscave9834 I commend you for talking about perineal muscles, which are often overlooked when talking about APT, but i don't agree with you when you give priority to hip flexors. Of course it's important to have functional hip flexors, but don't you think it could be the other way around ? I mean, APT leading to shortened and weakened hip flexors.
To my mind, the TA is a much more important muscle, and i think the hips are simply being lead by the lumbar spine into APT. Besides, activating properly the TA is really difficult, not to say impossible, for people with APT without a real understanding of spinal functioning. With a postural approach, APT could be nullified almost instantly, though it takes a long time to maintain a neutral alignment without thinking. Without a postural approach, you can work for months, or years and still have lots of pain due to APT.