How to Fix APT (Anterior Pelvic Tilt) - EatLiftGain
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- Опубликовано: 5 авг 2024
- If you are someone who sits in an chair for a large part of the day then you may well suffer from APT. Kieran knows this from experience and shares how he fixed the problem.
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These exercises corrected 90% of my back pain almost over night. I really appreciate it! Keep up the great work!
+Evan Cunningham That's great to hear, thanks for the feedback :)
Yes same for me, I think it's sad that many people like me go with pain in my back, without knowing it´s caused by anterior pelvic tilt. I have been to different doctors with my back by no one told me that was the problem.
Evan Cunningham But how? I mean .. didn't you know what atp was ,or how didn't you know it came from this? I don't wanna sound arrogant or smth , Im just curios bc at least where I life everybody knows what ATP is.
Cyten I'm turning 30 this year and I have never heard of ATP before, let alone how to correct it. Not sure where you or Evan live, but it might not be widespread knowledge everywhere.
Evan Cunningham Well it seems so. Where do you live if I'm allowed to ask.
Glad you got rid of your Problems with ATP. ^^
I'm a retired sports medicine practioner, and can say that you've given outstanding advice. I've prescribed most of those stretches to athletes who suffered from lumbar pain, always with great results.
And how long did it took to correct the posture?
Diogo Cruz do the stretches man, that’s the problem with people they spent years with anterior pelvic tilt or rounded shoulders and expect 2 days of doing exercise to correct there posture to fix it like nah man
@@deniciovera8176 Dude, I'm just asking how much. I do stretches since 2015, some just like those in the video, because im a federated swimmer. And i got this back problem 2 years ago. For me it doesn't make sense but i want to solve this. Thats why asked how long does it take to see resulsts, so i can focus properly on the form and time of the stretches instead of "Is it even working?" mentality. So if you don't wanna help, just shut the fuck up. I came here for help, not to be put amongst stereotypes and call out has lazy.
@@diogocruz21 well said
@@duckbillentertainment1750 Hey, thanks. Have a nice day.
I really should have listened to my parents as a kid about posture
Me also
😔
I can relate.
i had this since childhood
accurate af
For everybody*
1:39
2:39
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Holy shit i forgot about you u used to be my favorite youtuber like 4 years ago!!! Ima sub again
Sta radis tu ?
MAKE A VIDEO MY G
God bless u
Don’t forget the squats
"When I was about 15-16, I used to sit in a chair and play Halo all day"
I already like this guy!
Same
So true
From what I have found during my research on fixing APT, sleeping on the floor or any straight thing with your knees a little bit higher than your body will help. People with APT like myself will have an arched back while sleeping and it can be very uncomfortable for them. So, by putting something underneath your knees will not only fix the APT gradually, but it will also allow your lower back to touch the floor (or wherever else you decided to do it) and will also make you feel comfortable.
Like so others can see.
Will try. Will have to vacuum the floor every day though
sleeping on your back? no thanks
@@AhaOk2398 Sleep paralysis?
@@CombatVR doesn't happen I recently switched to a sleeping mat and never had paralysis
This is a good sleeping position for someone who has APT but it will not fix it, sorry 😕
Eat Lift Gain
I saw this video almost 2 months ago, and after watching countless videos on RUclips, I've found that your video on ATP is by far the best. Especially since No One Else had it, except you. Man I appreciate your time and effort, and you sharing your experience. Thanks and good luck to everyone.
Thank you so much, i just noticed that i was living with back pain without knowing it because i got used to it everyday. I feel so relaxed
Anterior Pelvic Tilt streches:
1: Lunge strength
Progression: hands in the air
turn towards leading leg.
2: Butterfly stretch
Progression: slowly lean
forward.
3: Squat
4: Modified Plank
Notmylife65 the treblemaker 5
Not a modified plank. Thats how it should be
Notmylife65 the treblemaker thumbs up for “squeeze buttcheeks” note
Dunking Dönitz he calls it a modified plank in the video
Im going to do this when I'm done ate high school
fucking awesome. thanks.
straight to the point. no annoying long introduction videos, no background music, no crappy speech effort, and lots of good detailing !!!!
god bless
This advice is AMAZING in how fast it worked and relieved the tightness that I was feeling in my lower back and glutes for a long time. After just trying it once I felt better, definitely adding these exercises to my daily stretching routine. Thanks a lot for the advice.
Having a "decent" core foundation from training the big 3 compound movements, I literally saw an instant improvement just doing the 3 stretches. By instant I mean I did each stretch 1 time and looked in the mirror and saw a noticeable difference. Thank you for the video!
Got to say thank you so much! I've had back ache for about 5 years. I also had very bad pains in my ribs in my sternum due to pressure. I'm 5 days into doing this stretch and wow I've got zero back pains and no pressure on my sternum.
My back feel's totally soft already when before it was all just tense muscle.
Thanks you soo much!
Cannot thank you enough for making this video, I truly see its working and my back feels amazing and normal ... this gixed my apt over few weeks !!
Been doing this for like 4 days 2x a day and already see a huge improvement. Great video keep going
wow really?
Glad to see a video made by someone who actually overcame apt. Thanks!
I started to feel lower back pain and did not knew the reason. When I search more about , I discovered that APT was the reason. Thanks for the tips , I'm finding some exercises on youtube, but you was the first to show that you can reverse the APT by before/after pictures. I am very grateful , finally I can see an end to this pain. Sorry for my english, and great work! Thanks again, here from Brazil!.
Oi Felipe apenas curiosa se você fez os exercícios e se eles funcionaram com a sua APT. Obrigada!
Although I do not suffer from APT I respect you trying to help others with this video. Keep doing your thing man!
I just started researching the same issues. I've been living with it far too long. Thank you for this.
I have just logged in to let you know how much you have just helped me with your video and those exercises. I have been suffering from lumbago since yesterday that caused me extreme lower back pain and I wasn’t sure about how to endure next day at work and that I should probably go to hospital emergency instead. I know my APT may have already caused the condition so I was looking for some exercises I could do once my pain is gone and although I was in great pain, I just carefully did those exercises anyway and - lo and behold - my back pain has reduced by 80%!! I will definitely continue with those exercises as a preventive measure to hopefully get rid of my APT.
Thank you so much for your great help!
This is the one!! Finally!
A practical video made by someone who had and fixed apt. Cannot thank you enough.
Even the reason for APT matches my guess - sitting too long. Specifically - in a low chair in my case. I suspected that was the cause.
I'll save you all from reading the comments, here's what they say.
-how many times a day? As much as you can. The more the merrier
-how long till results? Some take a week others take months and months. Depends on the severity and how long you've had it, combined with how well u do the stretches.
Also depends on if you improve your posture throughout the day mainly when sitting, if you do these stretches then sit hunched 9 hours a day it wont help
Z7 exactly
Thanks my guy
Thanks man
@@RapingRapier I've had mine since I was 9, I'm 13 now :/
Thank god someone actually had this and fixed it, every video I see is someone who has never had it or someone who has no photos or proof that’s it’s fixable. This video gave me complete hope. Won’t stop doing these at all for the rest for my life
Did u do this exercises?? Any update?
The squad is amazing, never saw this on an other video. really helps!
My Sport doctor literally recommended every single one of these stretches , good stuff bro
been doing this for 4 days now and i can honestly say this is the best tutorial for ATP out there! all the other stretches i've tried didnt do anything for me but this one has almost fixed my shit back in FOUR DAYS!! it went from looking like this ( to almost this | damn im happy i found this big props to you for making the video
btw i did the whole stretch / plank 2 times a day
any improvement .?? i have done various exercise but none of them helped me
Danial Farooq yeah my lower back has gotten alot straighter so it do work very well :) for me atleast
FlaughEdits ok bro ..you are lucky ...best of luck :) GOD BLESS YOU
Danial Farooq thanks bro good luck to you aswell! :)
I haven't seen a video in youtube like this bro. Really. Thank you too much for these exercises. Your methods are lookin' like strong.
Brilliant video Kieran, and I respect your honest approach. This is a great help to me, thank you.
Thanks for this,man! I don't have it, but I know a lot of people are gonna benefit from it. You explained it very well, and it was very informative! Keep it up! LIKED -Alpha Bedics
Just to simply this video further: Stretch:- quads, psoas, lower back Strengthen: Glutes, hamstrings and the core. Soft tissue work on the tight areas with a foam roller will help aid this.
+Athos Musketeer This is a good comment for anyone looking to work on their APT in other ways. Just search exercises for strengthening your glutes, hamstrings and the core, and stretches/massages to relax the quads, psoas and lower back. Fixing these underused and overused areas will be very beneficial. Great comment :)
+Samuel McLeod no problem Sam, the reason I made this comment is that I didn't want viewers to simply think oh, all I have to do I stretch, because as you know this is not the case. Please guys, make sure you strengthen the posterior chain which will not only help the tight muscles to relax, but also to aid posterior pelvic tilt.
+Lofty Production +Samuel McLeod Thanks but does that mean the exercises for strengthening quads and back like squats and deadlifts would exacerbate APT？
Yeah, if you have APT the quads will already be tight and strong, but more importantly you shouldn't be doing those exercises as you are not able to get into the starting position, or complete the movement safely. Your lower back will be taking the strain. I don't know the extent of your APT, but do me a favour. It might also be that your superficial abdominal muscles are actually stronger and more dominant than your deep abdominal wall muscles. So perhaps google some exercises to strengthen the 'deep abdominal wall'
+Lofty Production Thanks bro you're right, I cannot feel the soreness in my hips when doing squats. However, my APT is very likely caused by heredity (my mum and uncle too), is there any possibility to fix that?
Now I understand why my back has been so arched, I have always had lower back pain, and this video has really helped me understand why I am getting this pain, thank you so much for this its been really helpful
perfect video for a beginner, addressed perfectly the questions I needed answered, thanks!
I was doing the exercises for a month hardcore. And believe me I had massive improvements in my APT. I am speaking of the holiday times. But then As college started I had to sit all day long again. Which pretty much put my posture back to 0. Trust me it works but it takes at least 6 month.
Thanks for this :) I have APT because of chronic pain due to endometriosis. I've had physio which has helped significantly, but it's something I have to continually work on
Thank you. I have this BADLY. Too much sitting, too much mountain biking, weak abs, and no stretching of my quads/hip flexors after mountain biking. Need to incorporate these exercises into my routine. Congrats on fixing your APT, btw.
Thank you for the smart, simple examples. Had this problem since....forever and no one (health pro) has ever called me out on it. Gonna give it a try!
It took u two fucking years to fix this . Huge salute ro u my man
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
Short, sweet & useful. Aren't enough videos like that on YT - Cheers 👍🏾
The solution is something I've tried in the past and has worked. Love the way you simplified the explanations. Great job
Khaled Ghorab how long did it take?
Thanks so much bro! Did this after some serious deadlifting pain. Could not stand up at all.
Now I'm standing straighter with each set.
Thank you so much! I have had so many problems with my lower back (and feeling a little bit extra fat XD) because of this posture problem. Doing the twistie lunge feels really good. I'll definetely try to do these exercises and see if they can improve my posture as well :)
I'm gonna start doing this. All exercises really feel like they work. I was amazed to realize I could only plank for like 15-20 seconds while doing it like this. Spot on. Let's see how it helps me!
This is the only video on the internet I’ve seen where someone has actually fixed their ATP. Every other video is just personal trainers and physical therapists giving exercises with no proof of it working. Straight out the text book
Hey thanks for the before & after pics & the timeline. I've been working hard on this problem for a month or so. It helps to know that this is a 'long haul' problem... I'll just keep working on it till I get there
Hey mate how did it go so far? :) Any progress?
Bro it's been 2 years since you've commenced
Did you fix it?
Bro please tell if you fixed it or not?
still waiting
still waiting.........
I can't believe you could really correct this! Thanks for the hope
Hello! I am from Tijuana (Mexico) I am very grateful for this video. I will start to improve my posture and do these types of stretches to improve my pelvic tilt since it is one of my insecurities, I appreciate it!:)
Simple, quick and effective. Plus you explained everything perfectly. Thanks!
Came here to fix my apartment and now I have to fix my hips too. fml
Neat! I sort of knew how to fix it already, but this was great input and extra exercises I wasn't already doing. I'm a lazy person who sits too much and is too rarely at the gym, so thats my main concern...
The general TLDR rule of correcting APT is: 1) Stretch the agonists, 2) strengthen the antagonists. This being 1) Lunge stretch (Hip flexors) and squat stretch (lumbar/lower back muscles) as mentioned in this video, and 2) Exercises that target the abdominals (excluding involvement of hip flexors!), hamstrings and glutes (excluding lower back muscles).
Exercises i like for this are leg curls, hip thrusts and literally any ab workout where you can disconnect hip flexor involvement. I'll definitely try the glute-squeeze next time I do the plank. Compound exercises are always great, but they don't fix posture by themselves.
I’m totally going to try this. Was doing the butterfly stretch already by total chance. Thanks so much.
Best camera clarity I have ever seen in utube
this stretch has changed my life, after almost a year looking for a solution to my back pains and hip misalaingment, i finally see this video. I was doing butterflies for a while, but the hip flexor stretch i felt like nothing else.. thank you.
sure
Dude omfg... thank you so much for this. I did literally 1 set of each of these and my back feels like heaven. Fuck!!! can't believe I never knew this!
I found this video life changing. I love you man, keep up the good work. cheers from Ukraine.
Seriously my favorite video on apt. I have it so bad. Will start this tomorrow
Sterling must watch this😂
Awdi khdam
How often did you do this e.g. how many times in a day. Also how long was the process until the posture seemed to be in a better appearance?
Apt its annoying pain i feel relied watching videos like this glad to know where it comes from....oh and of course im doing the stretches i do feel instant relief when doing the stretches
Helpful video, I'm glad i already started to these beforehand
In India, we do full squatting every day 2 times for 8-10 mins depending on what you had for dinner yesterday! :)
Yeah... often in the middle of the street
I’ve had this on my watch later for about 2-3 years now. I’ll start now
Any progress?
Same here I’m starting today
Comment each day here when you do it I’ll do the same and like it
We need to get rid of this lol
@@chris199523 how’s it foin
Thank you Kieran. Kewl poster you got on the wall BTW. I bookmarked your video. I'll be trying this for a couple of months. I'm a yoga instructor (a somewhat recent one, as I've only been teaching for about 3 years). These poses you showed are in my yoga repertoire but I never fully understood how these could benefit by APT condition. Now when I practice for myself I won't consider these as electives to do every now and then but will add them as part f my staples for the next two months. Thank you.
Watching many videos today about this. I've had it for years but never thought it was something 'abnormal'. Tried the workouts and already can see and feel the difference. I'd also recommend people watch videos about the damage using a phone/laptop can do to your neck and posture, and how simple workouts can fix it. Everything's connected I guess..
I have a ton of tension in my lower back. Your before picture reminds me of me. Definitely going to try these stretches! Thanks for sharing.
Health. Home. Hope. Did it work? Did you notice any improvement?
Yeah school is torture
yes brother
Harsh truth, really. Sitting on those really bad chairs for significant part of our childhood is so sad
Sitting is the WORST. Standing is way better
@@evomene4518 Right imagine that
Inrealized it this year when i started to stretch and i cant even touch my feets, now i realized that is bc of ATP that is for being sit for a long time, and being honest i only sit at school, because i hate to do it. Most of the time out of schools i play basketball or run
Great video, great advice , I really liked the part about doing a full squad, I was not realizing I was putting all weight on toes . Thank you
I really appreciate your efforts. thanks for good knowledge
Hey Kieran, I have a really bad APT, and if stand for long, my lower back has severe pain. I have been doing some "7 way hip exercises" using a hip circle during squats to strengthen my glutes medius. But sine sitting is the problem, I got a standing desk at work. I was wondering if you have any exercises or stretches I can do while I stand at my desk everyday at work? Thank you and much appreciated.!
Now I know why I have this.. When I did planks, my lower back was always arched, but my swim coach never told me anything. Glad I left that team
399 OMG ME TOO
399 my atp is really bad and it sucks in water and slows me down
Short, but up to the point. Well done 😊👍🏻
This video is very helpful, because it is short and the exercises are doable, regardless what weight you are
for me i needed to stretch my lower back , sitting crosslegged and then leaning/falling forward seems to do the trick better than any other excercise
1. Exercise: put something under your knee on the floor, you need your kneecap the whole life
Right like a soft rubber mat or thick foam mat
@@b_f_d_d right? Use a yoga mat like people usually do for stretches. Literally what they are for
im surprised someone actually can do this without the mat. I cant bear the pressure on the knee in this position.
You don't actually even have to touch the ground. You can just go into a lunging position and tilt your posteriorly. This is specially good if you do sports and want to use this as a dynamic stretch/warm up. Which everybody with APT should do
yep it was hurtin my knee abit so I put more weight on the front leg
Nice video and straight to the point!!
Finally a video that will change my posture
As far as I know I've always had APT, so would these work for me? I don't remember a time that I didn't have it.
Great video, and quick question: I've found that I have limited knee flexion (bending of the knee) when sitting cross legged or sitting on my heels (hero pose in yoga), and I also have APT. Do you think these are connected? And did you experience limited knee flexion when you have APT?
Brilliant explanation. Thanks for posting.
Well done. Great work. God bless. Thank you.
LMAO! I'm literally wearing my old Halo shirt as I watched this video.
SixFt12 yeah I'm wearing my master chief collection hoodie as I watch this!
Halo fucked us up!
Guildwars, Runescape and Call of Duty United Offensive here. No regrets though.
SixFt12 how much month its take to fix....
This is just dog shit, literally 0 improvement and feel from all positions presented here, 0 ,
well how long did you do this you have to do this for a very long time before you feel any gains
"i used to play halo"
i see ur a man of great culture
Can't thank you more for sharing this!!
Some great stretches here, glad I stumbled across this video
Thanks man, this is a LOT better than the other videos I've seen regarding APT. How long did it take you to start seeing or feeling results?
+Jeromy Mobley I had noticeable change in a month and made pretty much all the progress to this point by 6 months, then I've just been working on other postures problems since then whilst maintaining
Thank you brother
You show the path to devolop my self
நன்றி
From INDIA
This fixed my back so soon.Thank you so much for this.
Any results?
honestly why would people dislike this video this can really help people with bad posture
Hey man, most of the time I feel these stretches mostly in my hamstrings, is it obvious when you hit the stretch correctly? Where exactly should I feel it?
is it bad that i can't do numbrr 3... what do i need to stretch
straight to the point. good video!
Great video, thanks for this 👍🏾
Do you have to constantly actively think about you posture when standing?
I would want a fix that would give me a naturally good posture, such that I don't need to think about it.
Might be late but look at chin tuck and sleeping on the floor on the back flat.
Posture naturally improves itself when we work balance/postural muscles.
I hear "I was playing Halo all day"
I like the video.
I never knew this was a thing until I ran into a posture video the other day. I definitely have apt so I'll try to see if this helps my posture. Thanks.
Hey dude thanks for this video..finally i have realised that this problem is called pelvic tilt and happy to know that it can be fixed..actually i do have this problem and this shit is so embracing being a young guy..Since today I am gone follow your protocols.if it works i will be back to thank you..❣️
Is the apt permanently gone? When you are relaxed is the apt gone?
I'm just starting my journey regarding this in order to improve my running form and general health
Based on what I've seen, you could use a bit more focus on the strengthening of the glutes. single leg bridges are recommended by a lot of people for APT, but this sort of "lunge deadlift" with dumbbells that i found on AthleanX's channel seems to work the glutes PHENOMENALLY. they actually strained my booty the first time I did them
How is it going now
Great thank you for your time making video. Helpful 👍
great tutorial! very useful, thanks a lot!