How to Fix an Anterior Pelvic Tilt in 5 Minutes

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  • Опубликовано: 28 дек 2024

Комментарии • 351

  • @yeahyeah9829
    @yeahyeah9829 3 года назад +170

    Don't mind This It's For ME:
    4:13 Couch Stretch 1 Min Each Side
    6:27 3×10 second tension plank
    7:16 3×10 second Butt Squeeze
    8:44 standing march 1 Min

  • @kenmckenna4303
    @kenmckenna4303 Год назад +20

    So… I strained my back almost a week ago, it’s been horrible.
    After 1 day of doing your routine I got immediate relief and am now conscious of what I allow my body to do.
    You are amazing with the information you provide.
    I give your name to everyone I know who has any kind of mobility issues or pain.
    I am a huge fan!!!!
    Thank you for all you do.

    • @TomMorrison
      @TomMorrison  Год назад +3

      Awesome to hear!! Will be great to work through our hips playlist!!!

  • @BalramPatel-x7i
    @BalramPatel-x7i Год назад +16

    I did it 2 weeks 4 times a day and now my posture is completely unlocked
    Thankyou so much ❤❤❤❤❤
    I was troubled from last 7 years and I did many hard exercises but there was no effect .
    Thanks dear ❤❤❤🎉😊

    • @TomMorrison
      @TomMorrison  Год назад +3

      Amazing!! Well done for putting in the work 💪💪💪

  • @krishnanramdas9142
    @krishnanramdas9142 Год назад +87

    Posture improved drastically and back pain is almost gone after just 2 days of doing this. Can’t thank you enough brother! 🎉

    • @TomMorrison
      @TomMorrison  Год назад +9

      Fantastic! Would be worth looking at our hips playlist and seeing if there’s anything you find hard to do too!!

    • @aurynbraini441
      @aurynbraini441 Год назад +4

      ​@@TomMorrisonthis is a life changer. Thank you

    • @takingsoulss
      @takingsoulss 10 месяцев назад

      what a ffin stupid comment and honestly this whole channel is BS CHANGE APT IN MINUTES ARE YOU OUT OF YOUR MIND WHAT IS THIS???

    • @petercollins647
      @petercollins647 2 месяца назад

      ​@TomMorrison my left hips clicks while doing the standing march (no pain) is this OK?

  • @Brik-in-the-sticks
    @Brik-in-the-sticks Год назад +26

    After 10 years of continued operations and injuries, I'm pretty much locked. Physio focus only on 1 specific injury at the time, they don't see a body as a whole. Yesterday, I started this routine. It was painful all 4 times. Today, it already hurts less, and I am able to almost keep my balance and keep posture. I look forward to the results in 2 weeks time. Thank you for motivating me to get moving

  • @annefischer3530
    @annefischer3530 Год назад +10

    The couch stretch is a lot harder than I thought it would be. I definitely needed this!

  • @rachelm358
    @rachelm358 Год назад +47

    You have literally changed my life this week! I've had recurring lower back issues due to APT and Lumbarisation since my late 20's (I'm now 43). After an unfortunate incident 4.5 months ago at a kids inflatable park, I've been in pain most days since and spent a fortune at the Osteo. After a few days of doing these exercises, the pain had almost gone! I've been going for a week, so will continue for another week...You are my HERO!!❤❤❤

    • @TomMorrison
      @TomMorrison  Год назад +10

      Brilliant! Make sure to keep it up even when the pain is gone 😄

  • @yolanderogers4096
    @yolanderogers4096 Год назад +7

    i jusst did ONE ROUND of this and my lower back feels looser and more energised already! I'm late to the party but glad I stumbled upon your routines. Thank you!

  • @Blitsun
    @Blitsun Год назад +7

    Yup, thanks for another example of simple brilliance. As a practitioner of martial art, I am always ragging on about my students' bad posture. I get in about opening the chest, squeezing lats, chin tucks... but some people just cannot correct themselves. At my wits end, I have stumbled upon pelvic tilts. Seriously, no good posture is possible without a neutral pelvis. One by one, these students are starting to fall in line (PUN INTENDED). You da man, Tom.

  • @XperticeSZN
    @XperticeSZN 3 года назад +30

    Dont mind this
    4:15 couch stretch 1 min each side
    6:00 3x10 second tension plank
    7:20 3x10 butt squeeze
    8:30 standing march 1 min

    • @Star-pl1xs
      @Star-pl1xs 3 года назад +3

      bless u

    • @yeahyeah9829
      @yeahyeah9829 3 года назад +1

      Don't mind This It's For ME:
      4:13 Couch Stretch 1 Min Each Side
      6:27 3×10 second tension plank
      7:16 3×10 Butt Squeeze
      8:44 standing march 1 Min

  • @user-wj2zv1vd8y
    @user-wj2zv1vd8y Год назад +2

    Wow! Adding special tweaks to familiar movements makes them much more effective. Way more fun way to do planks.

  • @KerbearMcCabe
    @KerbearMcCabe 5 лет назад +40

    I've done this twice today and can already feel the benefits as my lower back pain has lessened. Thank you so much! I appreciate you.

    • @TomMorrison
      @TomMorrison  5 лет назад +6

      Kerry McCabe amazing!! So happy to hear this!! Remember it’s only the beginning! You want to integrate it into everything you do!! 😄 running, lifting, everything!

    • @abhijitsingh734
      @abhijitsingh734 3 года назад +4

      How r u feeling now

  • @stephenY96
    @stephenY96 Год назад +1

    Before watching this video, i started doing consistent planks in my training and did noticed my APT get better a little bit so i cant wait to add all these others in aswell

  • @kristynacleek4635
    @kristynacleek4635 10 месяцев назад +1

    I came to say I’ve done this 4x a day and it’s helped me so much. Consistency really makes the difference. Thank you so much for this wonderful information!!

    • @TomMorrison
      @TomMorrison  10 месяцев назад

      You're so welcome!! Awesome to hear!

  • @TheChelseaHanna
    @TheChelseaHanna 2 года назад +9

    I was really thinking it couldn’t possibly be this simple, but I just did my first set and legitimately my back/hips feel like they can sit where they’re supposed to just naturally. So I can DEFINITELY see this working over time!

    • @TomMorrison
      @TomMorrison  2 года назад +5

      Awesome! Film yourself doing the exercises too so you can see any little adjustments you need to make also 😄

  • @Bellstars8300
    @Bellstars8300 Год назад +2

    I am going to do this! Completed first one this morning. Fed up of feeling stiff - day job computer based and causing major issues!! Me v's computer job. I'm determined to get better mobility, stability and strength. flexibility has generally always been good. Thank you!! So glad i found you online, i tell everyone to take a look at your YT channel!!

  • @gem879
    @gem879 Год назад +3

    62 yr old female here...I just found this! Ive had lower back problems for decades. APT really bad past 5 years, or so. I want so bad to stand up straight.😢 I just did these exercises. Not good form, but did them anyway. Im going to keep trying! Will my form get better with time? Thank you so much for your videos. Many help more than PT I've been seeing the ladt 6 months.

    • @gem879
      @gem879 Год назад

      *last 6 months

    • @TomMorrison
      @TomMorrison  Год назад +3

      Try to film yourself doing them to check afterwards, things will improve if you’re consistent yeah!

  • @almigdad
    @almigdad 2 месяца назад +1

    Well thanks a lot already seeing improvement from first week. Do you have something for rounded shoulders and hunchback and nerd neck I had all these problems including hyperextend knee

    • @TomMorrison
      @TomMorrison  2 месяца назад

      Yep! Search “Tom morrison fix your shoulders” there’s a great one to start with!

  • @hustler3577
    @hustler3577 4 года назад +31

    Helpful..suffering from APT and abdominal obesity and protruding belly for whole life 😓😞😢

    • @abhijitsingh734
      @abhijitsingh734 3 года назад +2

      Please share your results

    • @vdrxan381
      @vdrxan381 Год назад

      abdominal obesity 😂
      you're just obese lol

    • @Blackafternoon
      @Blackafternoon Год назад

      I think the proper medical term is: fat

    • @matsab7930
      @matsab7930 Год назад +7

      @@Blackafternoonit really isn’t. I’m physically fit, but my slight pelvic tilt makes my belly look bigger than it actually is unless I consciously untilt my pelvis.

    • @ArnoldFreeman-n9g
      @ArnoldFreeman-n9g 4 месяца назад +1

      Same, ready to tackle this and get rid of this. It also makes you look fatter because the air space in your back that your shirt will drape over.

  • @ok2workout513
    @ok2workout513 Год назад +4

    Wow I did the butt squeeze laying flat in bed and it put my hips back in place! I felt the click in my pelvis!!!! Ty!

  • @aurelienrygaloff49
    @aurelienrygaloff49 Год назад +1

    I had an anterior pelvic tilt with à sharp pain at the hip
    I did the couch stretch ànd pain dispear instantly
    Thank you so much

  • @thislifestidalwave
    @thislifestidalwave 10 месяцев назад

    I've felt so much better doing this. Thank you

    • @TomMorrison
      @TomMorrison  10 месяцев назад

      Awesome to hear!! Keep it up 😄

  • @DrNancyLivingCoCreatively
    @DrNancyLivingCoCreatively Год назад +3

    Very common in women. Stand strong ! Great vid. We'll see....😂

  • @mellyjelly3097
    @mellyjelly3097 Год назад +2

    I just started this, it's definitely helped already. Between this and the 90/90..it's money. I have to do the hard style plank with my body on the floor, I am way to weak to keep my back from dipping. Hope that doesn't keep me from progress.

  • @NA-oh2ck
    @NA-oh2ck 3 года назад +4

    Been doing this for 2 days and I'm genuinely shocked at how much of a difference it has made already. Many thanks for making this video

    • @TomMorrison
      @TomMorrison  3 года назад

      Awesome to hear!!! You’re very welcome!

  • @heathermunoz6282
    @heathermunoz6282 Год назад +1

    Adding this to my hip excercises. Looking forward to change.

  • @samw6023
    @samw6023 Год назад +1

    Thank you so much. I can do these stretches and your videos are the best that I’ve found!

  • @toosoftmango
    @toosoftmango 5 месяцев назад

    Thank you! I could do without the background music, but these videos are so helpful!

    • @TomMorrison
      @TomMorrison  5 месяцев назад

      Yes newer ones have the music off these are older 😄

  • @fletchandrews1
    @fletchandrews1 Год назад

    In the bit near the end where you talk about hip extensions, I've you'd popped a link to the video in that space, I'd have been right on it.

  • @aracilimcnulty8622
    @aracilimcnulty8622 Год назад +1

    Thank God found your videos, helping me with my lower back pains👏👏👏👍👍👍🙏🙏🙏💞

    • @TomMorrison
      @TomMorrison  Год назад +2

      Awesome to hear! Have you seen this blog yet?
      tommorrison.uk/blog/the-best-advice-to-get-rid-of-chronic-back-pain-even-with-disc-injuries

    • @bluebonnet00
      @bluebonnet00 10 месяцев назад

      Thank you, Tom!

  • @pattyjecks3686
    @pattyjecks3686 Год назад +4

    I just found this and did my first one. Will do another later and starting tomorrow hit the 4 to 5 times a day. I have been very stuck for years and this feels like the right thing to do before hip rotation, so gonna focus here first for a few days. Happy to have found you!

    • @Omer-gv2tp
      @Omer-gv2tp Год назад

      Can you give us an update

    • @drtay_
      @drtay_ 6 месяцев назад

      Update pls

  • @-alex3609
    @-alex3609 4 года назад +6

    Well, my first thoughts was 6 and 1/2 months ago my posture was actually ok. Covid 19 came along and it seriously messed me up. Thanks for this video.
    I can also thank RUclips for this recommendation.

    • @courtneycronk3641
      @courtneycronk3641 3 года назад

      Same! Covid 19 hit and I’ve been suffering ever since. Hopefully this helps me

  • @bullywongs
    @bullywongs Год назад +2

    great info, thank you

    • @TomMorrison
      @TomMorrison  Год назад

      You’re very welcome! Thanks for commenting!!

  • @markrem6573
    @markrem6573 11 месяцев назад

    Tom, love all of your videos and your knowledge. Can you please post something about plantar fasciitis

    • @TomMorrison
      @TomMorrison  11 месяцев назад

      Yep! ruclips.net/video/I15M-BViR3U/видео.htmlsi=-GKM-WHASC7SNHOq

  • @catherinepease5493
    @catherinepease5493 8 месяцев назад

    9:15am Brisbane, QLD, Australia. Thankyou, your explanation EXACTLY describes my situation!!! Been working on what is causing jammed hip flexors for years.!!! Starting your routine today. Thankyou so much, Catherine

    • @TomMorrison
      @TomMorrison  8 месяцев назад

      Let me know how it goes 💪🏼💪🏼

    • @catherinepease5493
      @catherinepease5493 8 месяцев назад

      Well I can’t do the couch with my foot on a bench … too jammed up in both hip flexors and lumbar area 😢 BUT I modified it to start with my back foot & leg on the floor - hope this is OK??? My goal to graduate to the correct position!!! Now to try & master your plank 💪🏼

    • @TomMorrison
      @TomMorrison  8 месяцев назад

      Yes that’s a perfect workaround!

  • @learningburmese831
    @learningburmese831 5 лет назад +16

    Thanks for the video! Just did my first morning session. Wow I found that couch stretch really tough to hold for a minute, particularly on the right side. Right afterwards I could already feel like I am walking a bit differently (in a good way!). I'll try to remember to check back in after two weeks to let you know how I got on.

    • @TomMorrison
      @TomMorrison  5 лет назад +4

      learningburmese fantastic!! Yes if you can keep it up for the 2 weeks it will help to last as a more permanent change! But the immediate benefits are awesome also! Please do check in again! 😄

    • @anshumansindhwani9141
      @anshumansindhwani9141 4 года назад +2

      Please update if your progress

  • @SensitivityIsland
    @SensitivityIsland 10 месяцев назад +2

    That lady has mint mobility. Graceful.

  • @clareblack1035
    @clareblack1035 2 года назад +1

    Love how Jenny is always laughing at Toms comments. I will be doing this to fix my tilt!

    • @TomMorrison
      @TomMorrison  2 года назад +1

      Haha yes I always try to catch her off guard, my best one is in the QL foam rolling alternative at the start 😂

  • @chiranjeev5
    @chiranjeev5 Год назад

    If we do this at evening for more sets at same time....will it help....plz do vdo for lower back pain

  • @Caligulove
    @Caligulove 4 года назад +4

    This video is brilliant.. My posture has been at the forefront of my mind the last little while , and the exercises really help. I find that doing these and then sitting in wheel pose for while is a great start to a day of sitting in the office. I just make sure to get up and move regularly and do this a handful of times per day, and it's like magic. I went from my piriformis squeezing on my sciatic nerve to having the most range of motion in my hips that I've had in years. Thanks!

    • @TomMorrison
      @TomMorrison  4 года назад

      Fantastic to hear! Having a little bit of daily movement goes such a long way to counteract sitting!

  • @markmacanovik7813
    @markmacanovik7813 4 года назад +3

    Great video. Thank you so much for taking the time to make this video.

  • @Happydays77231
    @Happydays77231 Год назад +1

    Your videos are fantastic!!

  • @albo5106
    @albo5106 Год назад

    Awesome, will start doing the regiment. Nice demo Jenny!

  • @jana3
    @jana3 Год назад +1

    I swear this is the root cause of all my issues right here.

  • @LD-gp9zm
    @LD-gp9zm 28 дней назад

    Hi Tom, could fixing anterior pelvic tilt help IT band syndrome. I've had it since 2017 and I can't find a cure. I've also developed chronic hamstring tightness in the sitting bone in same leg. I'm hoping your exercises will help both problems? Thanks for your advice.

    • @TomMorrison
      @TomMorrison  27 дней назад

      it could do! It's definitely worth givng these exercises a go! Getting your glutes stronger & more active will also help!

  • @j909-x2d
    @j909-x2d Год назад

    once again thank you both I need to discipline myself 4 times a day

    • @TomMorrison
      @TomMorrison  Год назад +1

      No probs!! Even twice will still give you benefits

    • @j909-x2d
      @j909-x2d Год назад +1

      @@TomMorrison I already feel the benefits you guys are saviors

  • @Elle_55
    @Elle_55 2 месяца назад

    I've been doing the SMM program for 4-5 months now, 3x weekly, and I've improved a great deal. Hip pain greatly reduced. Still working on anterior pelvic tilt and internal hip rotation on the left side, along with foot strength and duck feet exercises. I still have a little tilt going on. Do I also need to incorporate these exercises for anterior pelvic tilt along with the SMM program? If so, how many times daily do I do them along with SMM? or perhaps do them on my days off from SMM?

    • @TomMorrison
      @TomMorrison  2 месяца назад

      Ah love to hear that! Yes you can add this in if you have extra time, main thing is as you’re doing SMM that you make sure to check your pelvis positioning as you do each drill, especially like the side plank march and couch stretch 😄

  • @marciasimmons5952
    @marciasimmons5952 3 месяца назад

    I have had anterior hip that my ball and socket are affected and I feel catching in my psoais. Will this be helpful for that? I mean the catching in the psoais?

    • @TomMorrison
      @TomMorrison  3 месяца назад

      It would definitely be worth trying for a few weeks yeah! Would also see how you are with the 90:90 position

  • @irenepeek3211
    @irenepeek3211 5 лет назад +3

    Do you possibly have a exercise for a posterior pelvic prolapse?? I'm 76 and refuse surgery for any reason. Thank you, Irene, PS my husband really likes your videos. One of our sons follows you, he introduced me to your videos 😊

    • @TomMorrison
      @TomMorrison  5 лет назад +1

      Irene peek unfortunately that wouldn’t be my area so wouldn’t be able to recommend anything sorry! Tell your husband he’s awesome and tell your son he’s a legend 😄😄

    • @irenepeek3211
      @irenepeek3211 5 лет назад +2

      @@TomMorrison Thanks Tom, we really appreciate you taking the time to read and comment back 😊

  • @flyin3wheelie
    @flyin3wheelie 2 года назад +3

    I love the stretches in this video! I'm also finding myself having some issues with my left hip in terms of rotation. I followed the movements in the piriformis video and I'm unable to do the rotation. Should I work on my apt first or the piriformis/hip joint issue?

    • @TomMorrison
      @TomMorrison  2 года назад +4

      Both actually! As they will influence each other! In SMM we basically hit every direction at once

  • @marciasimmons5952
    @marciasimmons5952 2 месяца назад

    The front of my right thigh and psoas really burn during this and painful because I believe this anterior right tilt has been a problem for over a year. Hope this helps

    • @TomMorrison
      @TomMorrison  2 месяца назад

      Might want to just do twice a day until you find it more tolerable 💪🏼

  • @ravihe69
    @ravihe69 10 месяцев назад

    Too good, me left pelvic relief was almost instantaneous

  • @emilgrecescu7949
    @emilgrecescu7949 Год назад

    Thank you very much!!! Very helpful!!!

  • @blandinegay9568
    @blandinegay9568 Год назад

    my anterior pelvic tilt is caused by a difference in a lenght in my legs (2cm) and honestly I am ok with this considering it could have been a bad scoliosis instead... and it didn't bother me for a long time, but well I am no longer 20... the "standing tall" is what helps the most. and strenghtening my transverse abdominals and learning to activate them and correct my posture at all times (and I mean all time. standing, seating, walking, driving... It has to become automatic now) I'll try to implement your exercises in my routine, I like combining different approaches... and I like yours =)

    • @TomMorrison
      @TomMorrison  Год назад

      Thank you! Yeah these things do tend to need more 'upkeep' as we get older!

    • @NotARussianBot999
      @NotARussianBot999 Год назад

      Doctors told me I had a 2.5cm leg length difference for most of my life too due to hip dysplasia as an infant, but after much physio work ON MY OWN I have corrected it... it's not structural, it's functional. Meaning my legs were never different lengths, my pelvis was twisted, and no doctor ever said that in my 55 years on this Earth. Patient, heal thyself. I have read that it's estimated that 95% of leg length difference is NOT leg length difference, it's a hiked pelvis on one side.

    • @blandinegay9568
      @blandinegay9568 11 месяцев назад

      a colleague of mine just discovered the exact problem you describe!@@NotARussianBot999 and he is over 50!!! I will tell him what you just said, it might help him... unfortunately in my case, the bones were actually measured... and when you look carefully, you can actually see that one knee sits slightly lower than the other. it's actually really interresting to see how the body compensated for it, in term of posture and muscle (my "long" leg is stronger than the "short"one) but then again. the young body was fine with those compensations, the post baby/older body not o much anymore =)

  • @adelinazenunaj5050
    @adelinazenunaj5050 5 месяцев назад

    Hi Tom!
    If I have an anterior pelvic tilt just on my left side, should I do the couch stretch exercise for both sides or just for the tilted side?
    Thank you:)

    • @TomMorrison
      @TomMorrison  5 месяцев назад +1

      Would do both and just spend longer on the side that feels tighter 💪🏼

  • @lesleybourke9290
    @lesleybourke9290 Год назад

    This is so good Tom and I am hoping this is going to correct my hip. Will let you know how I am going in a couple a month. Thank you for sharing😀

  • @alexanderschroder2270
    @alexanderschroder2270 13 дней назад

    One Part of the Last integration exercise is to strength the hip flexor If i do lift Up the Leg right?IT IS useful to squeeze the butt in my working time Sometimes?

    • @TomMorrison
      @TomMorrison  13 дней назад

      Yep! Always worth a butt squeeze!

  • @tinalives
    @tinalives 3 месяца назад

    Thanks, this has helped loads, but I'm suffering with a tight quad and IT band on my left leg, and when I do 90/90 I get pain on the inside of my left knee when internally rotated - I know this is a hip issue but what do I need to fix? Does this mean my pelvis is twisted forward on the left side?

    • @TomMorrison
      @TomMorrison  3 месяца назад +1

      could be that just spending more time in the 90/90 will help! Use a regressed version to make sure you're not in pain, but still working on your Internal Rotation
      You can also try this one, which should remove any knee pressure! ruclips.net/video/wz1GbxKLkKg/видео.html

    • @tinalives
      @tinalives 3 месяца назад

      Fab, I'll do that. Thanks very much! 😊x

  • @elwoodzo
    @elwoodzo 11 месяцев назад

    Ok I’m on my second set on the first day and it already feels great, the challenge is going to be having the diligence to do it four times a day but I’m game 😅- will report back

    • @TomMorrison
      @TomMorrison  11 месяцев назад

      Biggest help is your awareness throughout the day! 😄

  • @mfsibbald
    @mfsibbald Год назад

    i love your info and thank you for the amazing videos. The back ground music is distracting IMHO, makes it harder to hear you.

    • @TomMorrison
      @TomMorrison  Год назад

      Yeah this is a much older one, we dropped the music a good while ago! 😄😄

  • @stefanherzog
    @stefanherzog 2 месяца назад

    I'm doing the Simplistic Mobility Method. Will SMM take care of the anterior pelvic tilt or should I also do the routine in this video for two weeks on top of SMM?

    • @TomMorrison
      @TomMorrison  2 месяца назад +1

      SMM has all these concepts inside it, if you wanted to add this as a mini morning thing tho it’s always a nice quick routine!

    • @stefanherzog
      @stefanherzog 2 месяца назад

      @@TomMorrison 👌

  • @DaisyCrowder-dz7zg
    @DaisyCrowder-dz7zg 6 месяцев назад

    Is it normal that my lower back aches after doing this routine please?

    • @TomMorrison
      @TomMorrison  6 месяцев назад

      Can see sometimes if you have been very tight for a long time but it should rectify itself after a week, would film yourself to make sure you’re doing everything correctly 💪🏼

  • @annap1191
    @annap1191 Год назад

    Can you use a Si joint belt to help stabilise the pelvis whilst doing the exercise?

    • @TomMorrison
      @TomMorrison  Год назад

      Would stay away from any belts or aids where possible

  • @amitp.9573
    @amitp.9573 4 года назад +5

    First off, Tom - a big thank you for this informative video. It's been two weeks and this has greatly helped with my posture and overall well being; I am no longer stiff and my hips/hip flexors are not in constant pain. Now, you mention that after two weeks just walking in your corrected posture will serve to ensure the issue remains corrected, is this correct or should we still complete this routine, maybe not 4x every day, but at some reduced frequency?
    I'm a little hesitant to get back into strength training in fear that I'll go back to my poor movement patterns and re-introduce APT/poor posture (I think that is what likely caused it to begin with). If I do want to resume lifting weights, of course I'd ease into things and do my best to use proper form but - what stretches would you recommend to counter-act any ill effects which may result from this?
    Your videos are fantastic!

    • @TomMorrison
      @TomMorrison  4 года назад

      Just really assess your form with everything you’re doing! How are you getting on? 😄

  • @DrNancyLivingCoCreatively
    @DrNancyLivingCoCreatively Год назад

    Tom, I notice doing the glute squeeze as I brush my teeth; my core seems to engage. Is that right? This is like mula banda in yoga... I wonder if I was doing it right and haven't yet done yoga in years. I prefer pilates, but I have been ill. You are my new help in recovery. I am an epigeneticist and 73.

    • @TomMorrison
      @TomMorrison  Год назад +1

      Everything’s connected so tension somewhere will generally make your core feel engaged, then engaging your core more will make you feel the muscles more too! 😄

  • @victoriakaha473
    @victoriakaha473 Год назад

    🎉 Omg that is intense thank you Love this

  • @ahanafarik2807
    @ahanafarik2807 3 месяца назад

    Hey tom can i do my regular abs exercise with along with this routine? As far as i know i cant do hip flexors dominant exercise with anterior pelvic tilt . for example leg raises can i do this type of exercise along the rehab routine

    • @TomMorrison
      @TomMorrison  3 месяца назад

      Yep! No issues there 💪🏼

    • @ahanafarik2807
      @ahanafarik2807 3 месяца назад

      @@TomMorrison hey i have lateral hip shifts also. i am doing the side stretch should i do it 4 times a day with pelvic tilt routine ?or 1 times a day.4 times a day side stretch is very hard .i can do pelvic tilt routine 4 times a day but i can't do side stretch 4 times a day .

  • @sihamradi2066
    @sihamradi2066 Год назад

    If I suffer from curvature and concavity of the lower back. What do I start with first?

  • @gibby35412
    @gibby35412 11 месяцев назад

    What do you recommend scaling this back to after 2 consecutive weeks? 3 times a day? Every other day? Thanks.

    • @TomMorrison
      @TomMorrison  11 месяцев назад

      Part of warm ups really just, should just be moving better in general after hitting it for the 2 weeks consistently, even our programme The Simplistic Mobility Method is just 4 days per week initially and then once you’ve got the hang of it 1-2 times per week is plenty to maintain things 💪🏼

    • @gibby35412
      @gibby35412 11 месяцев назад

      Thank you. This has been incredibly helpful.

  • @Gravitycrazy
    @Gravitycrazy 5 месяцев назад

    Not trying to brag or anything but I have quite strong glutes and going 100/110% on a flex gives me some pain, in general my fitness is pretty good but I'm wondering how essential is the level of power going into these exercises, is it enough to feel a good the stretch or am I seeking to push more into mild pain territory

    • @TomMorrison
      @TomMorrison  5 месяцев назад

      There can be other factors like your hip rotation or ability to engage your hamstrings properly or balance so if you don’t find these challenging then you may need other things

  • @harshverdhansaxena6025
    @harshverdhansaxena6025 4 года назад +2

    I want to thank William who posted the link of ur videos under some random videos.
    Dear william thanks mate. A😄

  • @suzy3934
    @suzy3934 Год назад +1

    Hi, I did this solidly for 2 weeks and ..wow! The difference was amazing. I continued to do the exercises but more sporadically and my pelvis has just gone backwards (or anteriorly 😂) again and the exercises are not maintaining the correction now. Please tell me I don't have to do them x4/day forever?! 😮

    • @TomMorrison
      @TomMorrison  Год назад

      No you should be able to reduce down to just once every few days now, mainly have a bit more awareness throughout the day that you’re not slipping back into that kind of habit of carrying yourself that way, you’ve addressed the muscles now it’s the time to kick the habit! 😄

    • @suzy3934
      @suzy3934 Год назад

      @@TomMorrison Gotcha, thanks...note to self...be less lazy 🤣

    • @joangopin4022
      @joangopin4022 Год назад +1

      I have been doing this for just over a week and the improvement is amazing. Not only has my pelvic tilt and posture improved, but my performance on my stationary bike and weight lifting have made surprising gains. Thank you!!!

    • @jayrlbd8355
      @jayrlbd8355 Год назад

      @@suzy3934How is it going now? Have you been able to maintain the improvement?

    • @suzy3934
      @suzy3934 Год назад +1

      @@jayrlbd8355 hi ya, it slips back into old ways if I don't do maintenance...but it's easy to re-correct and I keep the 'when in doubt, squeeze your butt' mantra in my head 😂

  • @kristineramsay27
    @kristineramsay27 Год назад

    Fabulous content cheers guys

  • @RossKempOnYourMum01
    @RossKempOnYourMum01 Год назад +1

    Background music is rocking

  • @traceyb3345
    @traceyb3345 11 месяцев назад +1

    I started this today as I have a hollow back arch and major anterior tilt.
    I've used programmable interval timer for the sets. You can customise the sounds at the start and end of each set so as well as the usual beeps, I've used a siren at the start of each plank and laughter at the end of each butt squeeze! 😂 Then a round of applause plays when I finish the marching minute. 👏
    Keeps me motivated. I'll let you know how my anterior tilt is in a couple of weeks 🙏

  • @gibby35412
    @gibby35412 11 месяцев назад

    Is couch stretch safe with lower back pain, bulging discs? Thanks.

    • @TomMorrison
      @TomMorrison  11 месяцев назад

      Yes it is 😊

    • @gibby35412
      @gibby35412 11 месяцев назад

      Much appreciated. How about standing cable rows and/or pull ups(with good form)? I don't want to stop lifting!@@TomMorrison

  • @Knud451
    @Knud451 4 года назад +1

    Sorry for all the questions :) After doing the standing march for some days, and as I've improved on the range of motion, I've noticed that when I lower my right leg, I get a dull crack in the right side of my back close to the spine. I wonder if it is the hip flexor, where it attaches to the spine? And if that can explain the pain I have from my hip flexor down the quad?

    • @TomMorrison
      @TomMorrison  4 года назад +1

      Can be, side stretches and hip rotational drills would be good to try here, how are you getting on with things now?

    • @Knud451
      @Knud451 4 года назад

      @@TomMorrison its actually fairly unchanged. I still have pain/tightness down my thigh with hip flexion. It feels my posterior chain is so short, that I need to curl myself to get into hip flexion. Its like I can't relax my thigh and just raise it.

  • @alijoyce1081
    @alijoyce1081 Год назад

    Is this helpful for SI or too difficult thx

    • @TomMorrison
      @TomMorrison  Год назад

      Yes this is good to use for anything around that area, would read this one too
      tommorrison.uk/blog/does-your-si-joint-feel-weird

  • @kubotan26
    @kubotan26 4 года назад

    Hello, my daughter is almost 2 and she has this tilt and in toe mainly on her right leg could you recommend exercises I could do with her to help this and to strengthen her legs .Hope you can help. Thanks.

    • @TomMorrison
      @TomMorrison  4 года назад +1

      She will most likely right herself over time, get her crawling round the floor and try to balance on each leg individually, if you were major concerned then a physio trip would be good 😊

    • @kubotan26
      @kubotan26 4 года назад

      @@TomMorrison thanks for your advice appreciate it.

  • @kostaszer834
    @kostaszer834 5 лет назад +6

    Really good content! Keep up the good work!!!

    • @TomMorrison
      @TomMorrison  5 лет назад

      Kostas Zer thankyou so much! Ever any requests just let us know! 😄

  • @juliejones4173
    @juliejones4173 9 месяцев назад

    Hi what’s the pad called please Jenny kneeling on as will order one - thanks

    • @TomMorrison
      @TomMorrison  9 месяцев назад

      It’s called an ab mat 😄

  • @natjak8295
    @natjak8295 Год назад

    Can I ask if doing squats with kettlebells works ups help or would it make apt worse?

    • @TomMorrison
      @TomMorrison  Год назад +1

      Any exercise is fine, just check how you’re pelvis position is each rep when you finish

  • @tinacarson4792
    @tinacarson4792 4 года назад

    This is great !! Just what I needed!

    • @TomMorrison
      @TomMorrison  4 года назад +1

      Thanks so much!! Let us know how you are getting on in a few weeks! 😄

    • @tinacarson4792
      @tinacarson4792 4 года назад

      Yes I will 😀

  • @samday6621
    @samday6621 8 месяцев назад

    Damn it! Can’t Jenni do the exercises for me?!!
    (sigh!) …..okaaay!
    Also, I too was impressed Jenni didn’t drag her foot when she swapped sides during couch stretch.
    Jenni gets……………..five stars!
    ⭐️⭐️⭐️⭐️⭐️

  • @MadsHilde
    @MadsHilde Год назад

    Let’s say I can only work on this twice a day. Early morning and afternoon. Will I still be able to fix my apt, but just in a longer timespan than 14 days?

    • @TomMorrison
      @TomMorrison  Год назад +1

      Yes it’s more the awareness throughout the day that will help you most combined with the stretches, it’ll take however long it takes so just best to get started 😄

  • @alexjeens479
    @alexjeens479 4 года назад +1

    do you have videos on kyphosis stuff too?

    • @TomMorrison
      @TomMorrison  4 года назад +1

      alex jeens kyphosis can have multiple factors also that all need addressed at the same time! SMM is best for this if you haven’t checked it out yet! tommorrison.uk/the-simplistic-mobility-method

  • @paulfanta8021
    @paulfanta8021 2 года назад

    Is there something for posterior pelvic tilt?

    • @TomMorrison
      @TomMorrison  2 года назад

      Yep!!
      ruclips.net/video/oeOdQ8NCSIY/видео.html

  • @angrahell
    @angrahell 5 лет назад +2

    Its all hard, but the hardest bit is the marching... I have no arm leg coordination, and my balance is bad when walking.. so might take a lot of work for that part to be that to be effective

    • @TomMorrison
      @TomMorrison  5 лет назад +1

      Sam Callaway yes none of that stuff should be hard if you wanted to squat or lift any weight, you should focus on this stuff whatever way you can to get the hang of it, they are fundamental movements

    • @angrahell
      @angrahell 5 лет назад +1

      @@TomMorrison day 7 or something and the marching is a lot better, and I can feel it in my lower abs now, but the couch stretch literally makes my right quad feel like it's heating up which it didn't when I started, I think I overdid it :(

    • @TomMorrison
      @TomMorrison  5 лет назад +1

      Sam Callaway excellent! Yes if you’re getting something like that just take a few days off, could be unrelated but best to let it chill! Keep with the March and plank for now!

    • @angrahell
      @angrahell 5 лет назад

      @@TomMorrison Thank you, Sensei Morrison

    • @TomMorrison
      @TomMorrison  5 лет назад +1

      Sam Callaway no problem!! Glad to see you sticking to it! 💪🏼💪🏼💪🏼

  • @RaphaWasHere
    @RaphaWasHere 4 года назад

    i´ve just found out that i do this when i am seat done, even if am in a "good posture" i lean foward. probably whats give me that periform issue. this sure will help thanks. i had a lot of pain this morning, can i do this exercices ones i warm up?. thanks

    • @TomMorrison
      @TomMorrison  4 года назад

      Yes these exericses should help! You can warm up for them, ideally over time these exercises should feel easy :)

  • @shaelinanoonan4671
    @shaelinanoonan4671 Год назад

    I have diastasis recti and shouldn't do planks, is there an alternative?

    • @TomMorrison
      @TomMorrison  Год назад

      Try the pallof press with a band when standing

  • @ameliafogleman6644
    @ameliafogleman6644 Год назад

    For the couch stretch if I tuck my pelvis I feel it more in my quad, if I don’t tuck my pelvis I feel it in the front of my hip.

    • @TomMorrison
      @TomMorrison  Год назад

      Would wiggle around with it a bit more, it’s a good one to actually spend 2-4 minutes in at a time if you feel tight when extending

  • @daniagadborg2026
    @daniagadborg2026 Год назад

    Hi Tom Anterior pelvic tilt, well that is me 👋 (however, it is far less now then it was when I was little) and one of the reasons is because of these exact exercises . Oh, and now that I am here (I know this not the topic of this video, this is just a question/request, hope it is okay to ask anyway? See whenever I see my big sister she points out to me - Put down your shoulders (they are very tense) whenever I am stressed or nervous I tuck my shoulders upwards, and slightly forward, and it seems my shoulders are kind of stuck in this position, not too extreme but my shoulders are not down in a "normal"/relaxed postion, and frankly it is causing a lot of issues. Do you have a video on how to fix this problem?? I am so grateful for all your tips 😊

    • @TomMorrison
      @TomMorrison  Год назад +1

      This one would be great to do regularly 😄
      ruclips.net/video/4bRmTmd9lmM/видео.html

    • @daniagadborg2026
      @daniagadborg2026 Год назад

      @@TomMorrison Thank you so much I am looking forward to see my shoulders change. 😃

  • @elainebrown5829
    @elainebrown5829 7 месяцев назад

    Hi there. I have a L4L5 spondylolisthesis and have had fusion surgery with rods and pins. Trying to get mobile again but have anterior pelvic tilt from using a wheelchair for years. I can do a few of the positions eg standing marches with good form but then the apt returns. Do I just do what I can with good form rather than keep going?

    • @TomMorrison
      @TomMorrison  7 месяцев назад

      yeah just do what you can, keep trying to push it a little each session! Over time what you're able to do will slowly increase 💪🏻💪🏻

  • @pinarello74
    @pinarello74 5 лет назад

    Great video. Do you have one where you adress apt on one side? Basically when the pelvis is tilted on the left side(left AIC Pattern)?

    • @TomMorrison
      @TomMorrison  5 лет назад

      pinarello74 Thankyou! Yes my program The Simplistic Mobility Method will address that, as you will often times find the adductor on one side is tighter and the couch stretch on the opposing side is tighter and those two things need addressed with core movements also! Hard to fit in to a quick tip!!

    • @pinarello74
      @pinarello74 5 лет назад

      @@TomMorrison Thanks for a quick response. I will check it out. Does it go into detail of the core exercises to do when one side is tighter than the other or is that the core video product?

    • @TomMorrison
      @TomMorrison  5 лет назад

      pinarello74 it gets you to assess your ranges of motion with stability and also the core too, with disassociation and balance - there are a TON of elements that influence this. The core seminar is great to get with it as you will see me using a couple of the SMM drills in person with people too, there’s 5% off a multiple order too

    • @stargirlinc
      @stargirlinc 3 года назад

      @@TomMorrison asa

  • @nehal1337
    @nehal1337 Год назад

    If I do this, will the posture itself correct? I don't have any pain, but I lose some inches of height due to this and want to fix it.

    • @TomMorrison
      @TomMorrison  Год назад

      Yes if you do it regularly you’ll find you start to stand differently 😊

  • @hippieschick6473
    @hippieschick6473 4 года назад

    Tom what about that back knee? Close into the wall or bench?

    • @TomMorrison
      @TomMorrison  4 года назад +1

      Basically wherever gives you the best stretch at the front of the hip, main thing is not to position yourself so you only feel a quad stretch 😄

  • @juliadarby1489
    @juliadarby1489 Год назад

    Any advice on how to build up to this for people with spondlylolisthesis (L5/S1,) and v tight hips, glutes and IT bands made of concrete?

    • @TomMorrison
      @TomMorrison  Год назад +1

      This would be a good blog for you!
      tommorrison.uk/blog/the-best-advice-to-get-rid-of-chronic-back-pain-even-with-disc-injuries

    • @juliadarby1489
      @juliadarby1489 Год назад

      @@TomMorrison fabulous Tom thank you so much!

  • @perfectimperfectvegan7231
    @perfectimperfectvegan7231 Год назад

    Awesome! Thanks!!!

  • @breeaddison5167
    @breeaddison5167 Год назад

    This couch stretch absolutely kills my knees! Any advice? I can barely lift the toes of my back foot half way up the front of the couch base and I'm in pain. I've tried moving out further, pillows and mats, I can barely hold 15 seconds.

    • @TomMorrison
      @TomMorrison  Год назад +2

      We have one called the bed stretch and if you can’t grab the back leg you can just work on the front of hip position

  • @wojecire
    @wojecire Год назад

    How do I keep a good posture over 8 hours of walking while pushing a cart that can weigh up to several hundred pounds?

    • @TomMorrison
      @TomMorrison  Год назад

      It's hard to do so, usually the best way is to work on it outside of work, making yourself so strong that your "normal" is good posture without having to compensate 💪