Finally! Since I was a kid my lower back has been killing me! My butt sticks out and now, at 50 I have severe tendenosis in glutes and hamstrings. Well duh! And I’m so mad I Listened to others instead of my own body!!!
You are a genius! No one else have ever pointed this out to me before, and I have seen physical therapists, chiropractors, and orthopedic doctors and surgeons....
Hip flexors - hip flexor stretch / arm raised 3x30s/side - hip flexor stretch / grab back leg 3x30s/side - hip flexor stretch back leg rotated / arm raised 3x30s/side - hip flexor stretch back leg rotated / arm raised & grab leg 3x30s/side Erectors - Back roll knees to chest 3x30s Hamstrings and glutes - swiss ball / Bent knees to straight knees / hips come up / curl the ball in and out /hips come down / bent knees - 3x15 - Glute bridge 3x15-2s squeeze - 1leg bridge 3x15-2s squeeze/side Abs - RKC plank (hands clamped together and legs spread ) - body hollow - 3xmax effort (until forms breaks down)
Having a spondylistisis at S1 en l5 in combination with pelvic tilt it's almost impossible to go through the day with out pain. Just started doing these exercises and noticed almost instantly relief. Amazing!!
This was really interesting. I just turne 50 and have struggled with back pain, had L4/5 surgery in 2015 and still struggle. I've had 5 kids. I know I have an anterior tilt. I've been told I have sleepy butt lol. Never knew it was a serious thing and I never knew it could be what is causing my leg pain. I have pain the worst in my mammies for the last 10 years (no joke). I've lost hope at one point but I do believe my best days have to be ahead of me. I tell dr. and chiro that my worst pain is in the base of my butt esp my sit bones and where my mammies attach to my butt, dead middle and just above my knee. I am going to try these. Thank you. This gave me so more hope and excitement.
I believe this is the best explanation of the cause of APT I've seen. Also having the stretches and strengthening exercises in one video is very helpful too. I feel like I have a plan... thanks so much for sharing!
For 6 years I have been struggling with hip, knee, glut, leg and foot pain. I have been to various chiros, orthos, massage PT, etc. No one diagnosed properly. Said stretch, core strength and age. Your description is right on!!! Have you seen recovery after 6 years of hamstring tendonitis, wrong stretching and unstable pelvis? Thank you!!! ❤
Thank you for such an informative and helpful video. I've had tendonosis for about 25 years, normally exercise keeps it under control but it has flared up I have also watched you other video and will be gratefully practising your advice, this is gold and I can't show my appreciation enough for your advice and guidance
Thanks so much for sharing this. You hit the nail on the head here. I've been out of work for past two days due to low back pain. This guy perfectly describes my current physical predicament. Huge wave of relief washing over me.
Thank you so much for sharing, glad that I found this video! I also liked that you explained the causes of anterior pelvis tile at beginning of the video.
Thank you very much for the great video. I have an anterior pelvic tilt, sore upper hamstrings, and diastasis recti. Could you please advise me on exercises to help close the gap?
Unfortunately, it's been my experience that you can't change a diastasis recti with exercises. You can certainly keep your abdominal area strong, which I would definitely advise. Good luck!!
Finally a video of my problem for more than 4 years old....just watching this video I m feeling confident....thnx.... I will update my daily update...I'll start by today.... Day1: complete workout Day2: complete workout... Is it alright to join gym for muscle growth during anterior pelvic tilt
I have had APT for awhile (years) and although not severe, it is definitely noticeable. I’m an athlete so I don’t understand how some of my muscles could be weak and it’s really been bugging me. How long do you think it would take to fix it?
I will edit each days progress to encourage all the office workers, whom sits 18 hrs a day. Day 1 (1/1/2021): Lets begin ! I exercised only the leg part today for 15 mins. Day 2 (2/1/2021): Did not do anything. Day 3 (3/1/2021) : Did not do anything. Day 4 (4/1/2021): Exercised only the leg part. I dont know if its placebo effect or not but I can see the difference. Day 5 (5/1/2021) : Did not do anything. Day 6 (6/1/2021) : Did not do anything. Day 7 (7/1/2021) : Did not do anything. Day 8 (8/1/2021) : Did not do anything.
🤣 In the second hip flexors exercise, I can't pick up my leg with the hand, it's so difficult to me, I'm a old man, 65,but I want to fix my anterior pelvic problem because of my low back pain.
@@OcraMedHealth my glute are very weak, for example when i do leg bridge my lower back and knee seem to be sore before glute, is this because i need to rotate my pelvis more? Thank you
thanks for this and all other videos, i follow a lot of your advice and it really works if you are consistent. i assume you want to do the exercises you showed with the swiss ball and bridge before the stretches?
If these exercises (or any exercises) are painful to perform, skip them. Only perform the ones that feel good. Have you had the knee evaluated by someone in your area to see why it hurts?
@@OcraMedHealth Thank you for the suggestion. I've not had my knees looked at, although, any exercise the relies on putting weight on my knees has caused pain since I was a kid. Often that includes a lot of exercises that are used to correct anterior pelvic tilt.
Perform less reps next time. Also, don't do them if they cause pain. I would have the area evaluated by a good sports doctor/therapist in your area. Good luck!
8:52 i can't change my anterior pelvic tilt position even if I squeeze my glutes. I am doing the exercises without the posterior pelvic tilt form. Is it a problem and if so what should I do?
I been having atp pass 7 years. I’m in a bad shape since that time and I was wondering if all theses exercise will fix it in 30 days??? Plz replied back bc I’m struggling so bad and I’m so much pain. Thank you!
I pulled my hamstring and I figured out it’s because of my tight hip flexors and weak glutes which I found out to be basically none existent even though I’m an athlete so my hamstrings had to compensate for it
Sir. I am having high Hamstring muscle tendinopathy pain at ischial tuberosity doing hamstring streches with leg raising still not recovered fully going to physio, When should I do this ant pelvic tilt, Pl sens me some personalised vedio regarding what exercises I can do in pool for mmy hamstring and addutor recovery
If you are performing therapy, than just follow the instructions given by your therapist. If you want any personalized information, please visit my website. We have different options (i.e. video consults).
If anyone cares... I like Dr Joe, and his exercises are ALWAYS really helpful for me, but he always gets his spine exhibit dummy backward. I've seen this quirk in several of his videos. A layperson can even tell which way is front because there's a chin of sorts to help indicate front. What he says is the back is actually the front, and he pushes the pelvis the wrong way to illustrate anterior pelvic tilt. In anterior pelvic tilt, the tops of the flared hip bones tip forward (anterior means front) while the bottom, where the ischial tuberosity is, pulls back and kind of up, thus keeping the hamstrings in a constantly stretched position.
Not sure what you are talking about. I describe the issue correctly and demonstrate it with the model. And that is not a chin on the model. It is the back of the skull known as the occiput.
It's not just one exercise. It's a combination of exercises and stretches. Can't guarantee anything, but I've been a chiropractor for almost 30 years and this has helped a lot of my patients over the years. Let me know how it works for you. Thanks for watching!
I generally like to hold most stretches in a nice comfortable position for about 30 seconds. I'm not a big believer in holding stretches for 60, 90 secs, etc. Make you you breathe through your stretching also. A lot of people hold their breath!
I have chronic soreness in upper hamstrings/sits bones and I believe I have anterior tilt. I walk 3 to 4 miles every morning, first thing. Should I do these stretches before I walk, or after?
Hey Doc! Great vid. Every time I do the hip flexor stretches, I feel an immense relief in my lower back tightness. Even to the touch, I can feel that the lumbar area is way looser. However, this relief is only temporary, and the low back returns to being a bit tight. Is consistency the key here, or is some other imbalance causing this? I've been at a computer desk since I can remember, and I believe that this sedentary lifestyle mixed with athletics has contributed to my APT and muscular imbalances. When running for longer distances, my lower back and calves become so incredibly tight that I can't continue. Wondering if there's any simple explanation for this. Regardless, I will continue to follow the correction plan. Thank you!
I have been told I have this, but my main symptom is extreme calf cramping while walking, so bad that I can't stand. Is this a manifestation of anterior pelvic tilt?
Could this ultimately cause injuries like shin splints and quad strains? i train with rugby and football roughly 4x a week and have had problems with shin splints for over 9 months now..
@@OcraMedHealth i can't even stretch my feet or do calf exercises.....if i do try to train my calves i feel alot of cramps in calves and bottom of feet.
I have a pretty bad APT and my calves get really tight. Ankle mobility is also pretty bad as a result. Not sure if the two are related but if that's what you're experiencing, I am too.
Hi joe, I was watching your video on fixing proximal hamstring tendinopathy which made realize I actually have a A.P.T issue! My lower back is also sore! My question is do I try and fix the P.H.T problem first or just go straight into the A.P.T correction plan?
@@OcraMedHealth thanks for getting back to me so quickly! I will keep you posted! I've booked to see my doctor tomorrow just so he can confirm that's what it is!
3 sets of 15 means you perform each exercise for 15 repetitions and repeat the exercise 3 times. At the end of each repetition, you count 2 seconds (thousand 1, thousand 2). You do this so that you take your time on each repetition and don't rush it.
I'm 17 and I think I have this anterior pelvic tilt. But I dont experience any pain. Just wanted to know if lifting weights and doing push-ups worsen the curve?
Great video. A someone who recently started weight training and has encountered issues from APT, would you recommend discontinuing lower body lifts such as squat and deadlift until the posture problem is improved?
The issue is that anterior pelvic tilt is usually caused by muscular imbalance, which means in this case, that the lower back muscles are stronger (and have to compensate) than the glutes and the abs. Deadlifts are a heavy lower back exercise, so with that, you would workout exactly what you dont want to with APT. I would drop these for now. Squats however are great, as long as you take it easy, but that applies to about everything.
I have anterior pelvic tilt, lateral pelvic tilt, forward head posture and also knock knees I don’t know what to do please sir help me and give me some advice what should i do? Theses problems are destroying my life pls sir help me 🙏🙏
Sounds like you may need to contact a good sports therapist/chiropractor in your area. If you would like to discuss further with me, just visit my website and sign up for a phone consult. Good luck!
Spend about 10 minutes doing some light cardio....treadmill, jumping jacks, stationary bike. Make sure you have blood flowing. Don't perform first thing out of bed in the morning. Good luck my friend!
OcraMed Health you have helped me so much with some of your videos, can't thank you enough . Could you please help me with this issue, my son when the raises his right knee, he leans back, and as well when he walks, leans to outside the right foot. So I notice then it seems to be a issue with the hip .What exercise should I do with him to strengh the week muscle that I don't know what it is as he is Autistic, so enable to speak and explain to me. Thanks.
Great Video, I'm just really struggling to do the 2nd part of the Glute Stretch at 12:24. Anyone know of any tips or techniques to do that exercise? Thanks
Just keep performing the stretch. The back should relax more and more. Also try to breathe in through your nose and out through your mouth as you hold the stretch. Good luck!
Hii sir does running daily will cure anterior pelvic tilt with some sit ups, pushups , cobra streching and rope skipping or does I have to avoid any of these exercise
@@ratheeshanand2120 i am on the same journey but i think glute bridges and nordic curls or floor curls will help. Look up hamstring and glute workouts if you have the time.
hey coach this looks awesome and i'm eager to try it but i have a question. wouldnt the bridges tighten the lower back? and thats something we don't want rigth? or is it that bridges tighten your lower back only when you're doing them incorrectly? i guess my real question is if i'm feeling tightness in my lower back during this exercise routine in any of the exercises, does it mean that i'm performing the exercise incorrectly or is it normal? Thanks a lot.
hello there. i have gluteral thendiotpati.(2nd year) and nerves do pain when i rise leg front and i bow with head. (when i pull head down) can you hellp ? ( i was doing electro impulse therapie) did not help magneto therapie also and did not help. so doctors here in georgia are dumb and i also gave me pain in back
All I can do here is help by providing info on videos. I can't give specific information on someone's condition on the comment sections of these videos. I can't diagnose a problem with such little information, and even if I could, I'd be typing for hours trying to explain what to do. Sorry. If you need specific individual information, I do offer consults on my website. Good luck!
Is this acceptable for a recurring anterior pelvic tilt on one side post lumbar spinal fusion(2013)? I’ve done most of not all of these in pt following surgery.
Exercises at 8:18
Finally! Since I was a kid my lower back has been killing me! My butt sticks out and now, at 50 I have severe tendenosis in glutes and hamstrings. Well duh! And I’m so mad I Listened to others instead of my own body!!!
Glad I could help my friend!
Don't you feel angry at the system where morons and crooks fked up your body?
You are a genius! No one else have ever pointed this out to me before, and I have seen physical therapists, chiropractors, and orthopedic doctors and surgeons....
Except I do not have any back pain. I just have hamstring pain and tight hip flexors.
People with APT don't always have low back pain. They may have other symptoms like you just described. Good luck Tina!
Thank you! I love doing calisthenics!
I am doing great!! Thank you! These exercises are really helping!!
Hip flexors
- hip flexor stretch / arm raised 3x30s/side
- hip flexor stretch / grab back leg 3x30s/side
- hip flexor stretch back leg rotated / arm raised 3x30s/side
- hip flexor stretch back leg rotated / arm raised & grab leg 3x30s/side
Erectors
- Back roll knees to chest 3x30s
Hamstrings and glutes
- swiss ball / Bent knees to straight knees / hips come up / curl the ball in and out /hips come down / bent knees - 3x15
- Glute bridge 3x15-2s squeeze
- 1leg bridge 3x15-2s squeeze/side
Abs
- RKC plank (hands clamped together and legs spread ) - body hollow - 3xmax effort (until forms breaks down)
The hip flexor stretch performed on one side of the body ? Or for both
Having a spondylistisis at S1 en l5 in combination with pelvic tilt it's almost impossible to go through the day with out pain. Just started doing these exercises and noticed almost instantly relief. Amazing!!
Awesome! Glad I could help!
@@OcraMedHealth is it possible that u make a video about spondylolisthesis ?
This was really interesting. I just turne 50 and have struggled with back pain, had L4/5 surgery in 2015 and still struggle. I've had 5 kids. I know I have an anterior tilt. I've been told I have sleepy butt lol. Never knew it was a serious thing and I never knew it could be what is causing my leg pain. I have pain the worst in my mammies for the last 10 years (no joke). I've lost hope at one point but I do believe my best days have to be ahead of me. I tell dr. and chiro that my worst pain is in the base of my butt esp my sit bones and where my mammies attach to my butt, dead middle and just above my knee. I am going to try these. Thank you. This gave me so more hope and excitement.
Glad I could help Dana! Good luck!
I believe this is the best explanation of the cause of APT I've seen. Also having the stretches and strengthening exercises in one video is very helpful too. I feel like I have a plan... thanks so much for sharing!
Glad it was helpful Kelly! Good luck!
How did it go ?
Excellent, thank you so much! This is exactly the problem I have been suffering from for the past 9 months. It stopped me running. Thank again.
Glad I could help Tony! Good luck!
Is running is worse for apt
wish somebody told me about this like 3 years ago when i started lifting
This video is so great ! I love the way you explained and demonstate it
Thanks! Appreciate it!
Yes you are awesome!!! This is so helpful!!!
For 6 years I have been struggling with hip, knee, glut, leg and foot pain. I have been to various chiros, orthos, massage PT, etc. No one diagnosed properly. Said stretch, core strength and age. Your description is right on!!! Have you seen recovery after 6 years of hamstring tendonitis, wrong stretching and unstable pelvis? Thank you!!! ❤
Happy to help!!
Thank you for such an informative and helpful video. I've had tendonosis for about 25 years, normally exercise keeps it under control but it has flared up I have also watched you other video and will be gratefully practising your advice, this is gold and I can't show my appreciation enough for your advice and guidance
Happy to help! Good luck!
Thanks so much for sharing this. You hit the nail on the head here. I've been out of work for past two days due to low back pain. This guy perfectly describes my current physical predicament. Huge wave of relief washing over me.
Glad I could help!!
Finally a DC that give info. to help you.
Glad I could help my friend!
Very true! The guy I've been seeing provides no guidance on how to correct or prevent. Hopefully this will help and I wont have to see him anymore!
Nice, I like that you added reps and sets, it's a motivator
Glad you like it!
Thank you so much for sharing, glad that I found this video! I also liked that you explained the causes of anterior pelvis tile at beginning of the video.
Glad it was helpful!
this is so nice, thx for the high value content - going for it for the next 30days
You're welcome! Good luck!
Yea, did it work?
THIS LITERALLY THE BEST VIDEO
Thank you very much!
What about instead of the ball
Not sure what you mean?
I’m gonna try this workout program
Great! Let me know how it goes!
is there any result for 30 days
@@OcraMedHealth it work?
Update?
Thanks my brother I started today
Good luck my friend!
Thank you very much for the great video. I have an anterior pelvic tilt, sore upper hamstrings, and diastasis recti. Could you please advise me on exercises to help close the gap?
Unfortunately, it's been my experience that you can't change a diastasis recti with exercises. You can certainly keep your abdominal area strong, which I would definitely advise. Good luck!!
Has anyone here actually fixed APT?
How long did it take you?
The hip flexor stretch performed on one side of the body ? Or for both
Both sides.
It’s so clear now…thanks
You're welcome!
Finally a video of my problem for more than 4 years old....just watching this video I m feeling confident....thnx....
I will update my daily update...I'll start by today....
Day1: complete workout
Day2: complete workout...
Is it alright to join gym for muscle growth during anterior pelvic tilt
how is it going
Yes you can work out.
I have had APT for awhile (years) and although not severe, it is definitely noticeable. I’m an athlete so I don’t understand how some of my muscles could be weak and it’s really been bugging me. How long do you think it would take to fix it?
It really varies person to person. The important thing is to be consistent and not give up on trying to fix it. Good luck my friend!
I will edit each days progress to encourage all the office workers, whom sits 18 hrs a day.
Day 1 (1/1/2021): Lets begin ! I exercised only the leg part today for 15 mins.
Day 2 (2/1/2021): Did not do anything.
Day 3 (3/1/2021) : Did not do anything.
Day 4 (4/1/2021): Exercised only the leg part. I dont know if its placebo effect or not but I can see the difference.
Day 5 (5/1/2021) : Did not do anything.
Day 6 (6/1/2021) : Did not do anything.
Day 7 (7/1/2021) : Did not do anything.
Day 8 (8/1/2021) : Did not do anything.
Keep me posted on your progress!
This is a great informative video thank you. Have you heard of APT contributing to acid reflux at all?
No I have not heard that. Good luck!
Do we gotta do both sides when stretching?
I would work both sides. If a body part is tighter on one side, then stretch it 2 times for every time you stretch the more flexible side.
🤣 In the second hip flexors exercise, I can't pick up my leg with the hand, it's so difficult to me, I'm a old man, 65,but I want to fix my anterior pelvic problem because of my low back pain.
Perform it without lifting the leg off the floor for now until it loosens up. Good luck!
I can hold plank for over 1 hour whay should macimum effort be for me?
Sounds like your abdominal strength is fine. Work on the other areas.
@@OcraMedHealth my glute are very weak, for example when i do leg bridge my lower back and knee seem to be sore before glute, is this because i need to rotate my pelvis more? Thank you
@@Sh0n0 You sound like your not activating your glutes. Keep working on the bridges. The pelvic position may also be part of this problem. Good luck!
in what time sir will be right.....🤕🤕
It varies from person to person. Just be consistent with performing these exercises and stretches. Good luck!
Is this the same as a lumber lordosis?
People with APT do have an increased lumbar curvature.
Excellent dr excellent u ve done marvellous work in this clip
Thanks a lot
Thank you very much for this video! Very well put together and you broke it down perfectly
Glad it was helpful!
Can I fix genetic anterior pelvic tilt?
Hard to say but most people can at least make improvements (even if small improvements) to their current situation. Good luck!
I got it really really bad. How long does it take to fix for me?
It varies from person to person based on a number of different factors. Keep working on it and it will improve.
Brilliant video, great at describing all the stretches andnexercises, hopefully in the next month ill see some progress
Best of luck Sam! Glad I could help!
what can you say about your tilt does 1 month realy good to fully fix it
thanks for this and all other videos, i follow a lot of your advice and it really works if you are consistent.
i assume you want to do the exercises you showed with the swiss ball and bridge before the stretches?
It really doesn't matter. Whatever works best for you. Good luck!
I experience terrible knee pain with these exercises. What can I do?
If these exercises (or any exercises) are painful to perform, skip them. Only perform the ones that feel good. Have you had the knee evaluated by someone in your area to see why it hurts?
@@OcraMedHealth Thank you for the suggestion. I've not had my knees looked at, although, any exercise the relies on putting weight on my knees has caused pain since I was a kid. Often that includes a lot of exercises that are used to correct anterior pelvic tilt.
Sir after doing the exercises there is a lot of pain in my legs so how to reduce the pain
Perform less reps next time. Also, don't do them if they cause pain. I would have the area evaluated by a good sports doctor/therapist in your area. Good luck!
Lol noob that's what happens when first work out...your muscles get sore
8:52 i can't change my anterior pelvic tilt position even if I squeeze my glutes. I am doing the exercises without the posterior pelvic tilt form. Is it a problem and if so what should I do?
It's not a problem. Just keep working it and do the best that you can each time.
Its very good video, you provided summary in brief and useful way.
Appreciate your efforts & thanks
It's my pleasure my friend!
Best video I have watched in that matter simple yet effective
Thank you my friend!
I dont have one of those balls can i use anything else to replace the ball?
You can use a tennis or lacrosse ball (but they're not as effective).
Alright thanks
Thank you for the instruction; however, I can not grab my feet on the first stretch. Should I still continue with the process?
Yes just keep doing the best you can. It will improve.
@@OcraMedHealth Thank you very much for the feedback.
Super helpful information, thank you !
You're so welcome!
Can you tell me...Is swimming helpful to cure APT..????
Not that I am aware of. It's great exercise but APT requires specific stretches/exercises.
How do you know if you're keeping your back straight while your stretching
I been having atp pass 7 years. I’m in a bad shape since that time and I was wondering if all theses exercise will fix it in 30 days??? Plz replied back bc I’m struggling so bad and I’m so much pain. Thank you!
This program will help APT. If you have severe APT, it may require more than 30 days. Good luck!
@@OcraMedHealth one more question. Do I have to do this every day for 1 to 2 months?
I pulled my hamstring and I figured out it’s because of my tight hip flexors and weak glutes which I found out to be basically none existent even though I’m an athlete so my hamstrings had to compensate for it
Good luck! Hope you heal quickly my friend!
Hey I don't have a ball so how I can exercise without it?
You can probably just put your feet up on a chair. Not as good but better then nothing. Let me know how it goes.
I am 18 yrs old and I have apt from past 2 yrs. How much time does it takes to fix my apt
It varies depending on how significant it is. Just keep working on it and it should improve. Good luck my friend!
What does thousand one thousand two mean ??
It's just a way to count in a slow controlled manner.
Sir. I am having high Hamstring muscle tendinopathy pain at ischial tuberosity doing hamstring streches with leg raising still not recovered fully going to physio,
When should I do this ant pelvic tilt,
Pl sens me some personalised vedio regarding what exercises I can do in pool for mmy hamstring and addutor recovery
If you are performing therapy, than just follow the instructions given by your therapist. If you want any personalized information, please visit my website. We have different options (i.e. video consults).
Why you didn't mention the glutes ?
Not one of the 4 main areas that cause APT.
Cause i suffer from apt and i feel that my hip is tight and my glutes are weak they always hurt
If anyone cares... I like Dr Joe, and his exercises are ALWAYS really helpful for me, but he always gets his spine exhibit dummy backward. I've seen this quirk in several of his videos. A layperson can even tell which way is front because there's a chin of sorts to help indicate front. What he says is the back is actually the front, and he pushes the pelvis the wrong way to illustrate anterior pelvic tilt. In anterior pelvic tilt, the tops of the flared hip bones tip forward (anterior means front) while the bottom, where the ischial tuberosity is, pulls back and kind of up, thus keeping the hamstrings in a constantly stretched position.
Not sure what you are talking about. I describe the issue correctly and demonstrate it with the model. And that is not a chin on the model. It is the back of the skull known as the occiput.
Does any diet required for this
No special diet needed. Good luck!
Does correcting anterior pelvic tilt help to gain some height. Thanks in advance
No significant height gain that I am aware of. Thanks for watching!
But it will make you appear higher as you'll get a better posture
@@jonanbahnsen3935 true
I don't have that ball to do hamstring exercise. What to do???
Try a tennis or lacrosse ball. Good luck!
@@OcraMedHealth thankyou
is plank correct APT?
Doing the plank will help!
Man I been trying to fix this forever. My low back gets tight sometime even just walking cause how bad my curve is
Good luck! Let me know how it goes.
This exercise works in 30 days ?
It's not just one exercise. It's a combination of exercises and stretches. Can't guarantee anything, but I've been a chiropractor for almost 30 years and this has helped a lot of my patients over the years. Let me know how it works for you. Thanks for watching!
@@OcraMedHealth sir one more question ..doing more than 30 sec hip flexor stretching is bad or good ..daily
I generally like to hold most stretches in a nice comfortable position for about 30 seconds. I'm not a big believer in holding stretches for 60, 90 secs, etc. Make you you breathe through your stretching also. A lot of people hold their breath!
@@OcraMedHealth in your video.. hip flexor strech -3 sets in both legs? ....... 1 sets means - right and left leg 30- 30 sec ???
3 sets on each leg. Hope that makes sense.
Should these stretches be done in the morning? Or is it just as beneficial to do them at night?
Whatever works best for your schedule. It really doesn't matter.
I have chronic soreness in upper hamstrings/sits bones and I believe I have anterior tilt. I walk 3 to 4 miles every morning, first thing. Should I do these stretches before I walk, or after?
Warm up before and perform the techniques from the video after. Good luck.
Is it possible that apt can cause numbness in fingers?
That is not a common symptom of APT. Most likely not a result of it.
@@OcraMedHealth doc I get numbness in all my fingers and have weak grip. Do u any have clues what it might be?
Hey Doc! Great vid. Every time I do the hip flexor stretches, I feel an immense relief in my lower back tightness. Even to the touch, I can feel that the lumbar area is way looser. However, this relief is only temporary, and the low back returns to being a bit tight. Is consistency the key here, or is some other imbalance causing this?
I've been at a computer desk since I can remember, and I believe that this sedentary lifestyle mixed with athletics has contributed to my APT and muscular imbalances. When running for longer distances, my lower back and calves become so incredibly tight that I can't continue. Wondering if there's any simple explanation for this.
Regardless, I will continue to follow the correction plan. Thank you!
I actually answered this question in my recent Q&A video a couple of days ago. Check it out!
Felt relief after the 1st attempt at exercises! Thank you!!!
I have been told I have this, but my main symptom is extreme calf cramping while walking, so bad that I can't stand. Is this a manifestation of anterior pelvic tilt?
It can be. I would also check out a recent video we did on fascial release of the calves. Good luck!
Is this supposed to take an hour or so to do? I find it hard to do this and have time to workout in a day. What do you suggest?
Perform these techniques on days you don't workout in the gym. Also, it shouldn't take an hour to perform the techniques from the video.
Could this ultimately cause injuries like shin splints and quad strains? i train with rugby and football roughly 4x a week and have had problems with shin splints for over 9 months now..
It can definitely create other injuries/problems.
Can APT cause pain in calves and ankles??
It can by translating stress into those regions.
@@OcraMedHealth i can't even stretch my feet or do calf exercises.....if i do try to train my calves i feel alot of cramps in calves and bottom of feet.
@@OcraMedHealth Thanks anyway for replying
I have a pretty bad APT and my calves get really tight. Ankle mobility is also pretty bad as a result. Not sure if the two are related but if that's what you're experiencing, I am too.
I already feel better
Awesome!
For the first hip flexor stretch, the 90 degree stretch, would you switch legs for each set or would you just stay on the left leg for example?
It really doesn't matter. You could do it either way.
Thank You Sir 🥺🥺. For your help
Always welcome!
This once or twice a day?
Once a day.
Hi joe, I was watching your video on fixing proximal hamstring tendinopathy which made realize I actually have a A.P.T issue! My lower back is also sore! My question is do I try and fix the P.H.T problem first or just go straight into the A.P.T correction plan?
You can basically work them together because on the APT you strengthen your hamstrings not stretch them. Keep me posted Joe!
@@OcraMedHealth thanks for getting back to me so quickly! I will keep you posted! I've booked to see my doctor tomorrow just so he can confirm that's what it is!
Hello Dr. So the thousand 1, thousand 2 count you talk about.. is holding for a thousand 1 seconds?
Yes it is.
OcraMed Health 1000 seconds is 16 minutes. But you also said "3 sets of 15". I don't get it.
3 sets of 15 means you perform each exercise for 15 repetitions and repeat the exercise 3 times. At the end of each repetition, you count 2 seconds (thousand 1, thousand 2). You do this so that you take your time on each repetition and don't rush it.
@@OcraMedHealth ok I understand now. Thank you so much Dr.
I'm 17 and I think I have this anterior pelvic tilt. But I dont experience any pain. Just wanted to know if lifting weights and doing push-ups worsen the curve?
You should follow up with a good sports doctor/therapist in your area to help you work on this issue. They could be quite helpful for you. Good luck!
What if you had an anterior pelvic tilt for years
Probably going to take longer to make improvements. Don't give up. Keep working at it!
Great video. A someone who recently started weight training and has encountered issues from APT, would you recommend discontinuing lower body lifts such as squat and deadlift until the posture problem is improved?
The issue is that anterior pelvic tilt is usually caused by muscular imbalance, which means in this case, that the lower back muscles are stronger (and have to compensate) than the glutes and the abs. Deadlifts are a heavy lower back exercise, so with that, you would workout exactly what you dont want to with APT. I would drop these for now. Squats however are great, as long as you take it easy, but that applies to about everything.
@@gilfhunter42069 Thanks for the advice. It's a very irritating situation to be in, I hope I can improve it.
I would keep training unless you are experiencing pain as the result of the APT.
@@OcraMedHealth Thanks for the reply. I don't have any pain, just restrictions in range of movement. Thanks again.
Sir how many days it will take to fix ?
It can vary depending on how severe your anterior pelvic tilt is. Don't give up though. Keep working it!
Can u do weighted hamstring workout while doing this program?
You can add in other strengthening exercises for the hamstrings if you wish.
I have anterior pelvic tilt, lateral pelvic tilt, forward head posture and also knock knees
I don’t know what to do please sir help me and give me some advice what should i do? Theses problems are destroying my life pls sir help me 🙏🙏
Sounds like you may need to contact a good sports therapist/chiropractor in your area. If you would like to discuss further with me, just visit my website and sign up for a phone consult. Good luck!
What kind of warm up should be done before these stretches
Spend about 10 minutes doing some light cardio....treadmill, jumping jacks, stationary bike. Make sure you have blood flowing. Don't perform first thing out of bed in the morning. Good luck my friend!
One of the best videos on the subject thank you
Thank you Loris! Appreciate it.
Good stuff - thanks!
You're welcome!
OcraMed Health you have helped me so much with some of your videos, can't thank you enough . Could you please help me with this issue, my son when the raises his right knee, he leans back, and as well when he walks, leans to outside the right foot. So I notice then it seems to be a issue with the hip .What exercise should I do with him to strengh the week muscle that I don't know what it is as he is Autistic, so enable to speak and explain to me. Thanks.
Have him try these exercises: ruclips.net/video/-rLZxFnfRak/видео.html
@@OcraMedHealth thanks mate, will watch and try.
Great video! Thank you very much. 👍
Glad you liked it!
Great Video, I'm just really struggling to do the 2nd part of the Glute Stretch at 12:24. Anyone know of any tips or techniques to do that exercise? Thanks
Just keep performing the stretch. The back should relax more and more. Also try to breathe in through your nose and out through your mouth as you hold the stretch. Good luck!
@@OcraMedHealth Thank you!
Awesome video man thank you
Thanks!
What about when the spin is curve ,the lower belly portrubes forward with tightening of the lower back?
That sounds like anterior pelvic tilt.
When is it good to start stretching your hamstrings again after they strengthen and grow muscle?
Yes after they become stronger and the hip flexors become less tight.
Hii sir does running daily will cure anterior pelvic tilt with some sit ups, pushups , cobra streching and rope skipping or does I have to avoid any of these exercise
I would follow the instructions I give on the video. Good luck!
Running and situps will make it worse since they use the hip flexors which will make them stronger which means tighter. I learnt from experience :/
@@spitz999 thank you for your time sir but what kind of workout help out to fix this other than this and stretching or only stretching is needed
@@ratheeshanand2120 i am on the same journey but i think glute bridges and nordic curls or floor curls will help. Look up hamstring and glute workouts if you have the time.
hey coach this looks awesome and i'm eager to try it but i have a question. wouldnt the bridges tighten the lower back? and thats something we don't want rigth? or is it that bridges tighten your lower back only when you're doing them incorrectly? i guess my real question is if i'm feeling tightness in my lower back during this exercise routine in any of the exercises, does it mean that i'm performing the exercise incorrectly or is it normal? Thanks a lot.
Bridges should be activating the glutes and hams. Not lower back.
@@OcraMedHealth thanks for the clarity. also, I have been doing the bridge wrong feeling more in my lower back than glutes or hamstrings
What size ball do I use?
I would recommend the Tai Chi MAX ball for the large muscle groups.
@@OcraMedHealth thank you. I meant the ball that you put your legs up onto. The Swiss ball.
@@Frontsided The size just depends on your height. I think I'm using a 55 cm but I'm only 5'5". The next size up is 65cm.
hello there. i have gluteral thendiotpati.(2nd year) and nerves do pain when i rise leg front and i bow with head. (when i pull head down) can you hellp ? ( i was doing electro impulse therapie) did not help magneto therapie also and did not help. so doctors here in georgia are dumb
and i also gave me pain in back
All I can do here is help by providing info on videos. I can't give specific information on someone's condition on the comment sections of these videos. I can't diagnose a problem with such little information, and even if I could, I'd be typing for hours trying to explain what to do. Sorry. If you need specific individual information, I do offer consults on my website. Good luck!
Can I do running in gym for 1 hour after doing these exercises?
As long as there is no pain.
Very detailed. Thank you, but I’ve got a question. 3 times each stretch for one side. What about the other one. Same amount?
You definitely want to work both sides.
Is this acceptable for a recurring anterior pelvic tilt on one side post lumbar spinal fusion(2013)?
I’ve done most of not all of these in pt following surgery.
Changes made after a surgical procedure is definitely a different situation. You should discuss with your doctor/therapist. Good luck!