Anterior Pelvic Tilt Sitting: How to Sit Comfortably
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- Опубликовано: 8 июн 2021
- Do you get back pain when you sit because of anterior pelvic tilt? By the end of this video you will learn how to use your hip muscles to control your sitting instead of back muscles so you can sit comfortably. You might also want to check my last video "Sleep with Anterior Pelvic Tilt" : • Sleep with Anterior Pe...
Muista Chair (Active chair that supports comfortable sitting I personally use at home): muistachair.com?aff=3 (this is my affiliate link. When you purchase using the link above, I will receive a small commission from Muista)
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- Awareness Through Movement: amzn.to/3jrRZ70
*Disclosure: Above are my amazon affiliate link(s). When you purchase using the links above, I will receive a small commission from Amazon.
I am Taro Iwamoto, a Feldenkrais practitioner. I help people overcome and move beyond pain and limitations.
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• Anterior Pelvic Tilt S...
#AnteriorPelvicTilt#HowToSitComfortably #TaroIwamoto
I'm so anterior it hurts! Very helpful. I've spent a few weeks just trying to feel my back muscles relax. Thanks so much. I enjoy your lessons.
Thank you for the comment!
Hi Taro, I was using my back muscles and always had had discomfort in my back … your videos are brilliant. All the other videos about fixing the APT have never helped me over the years… your videos provide so much relief ❤️
Taro - This is so helpful. Yes I have been habitually using my back muscles to sit up straight. With using my hip flexors to shift my pelvis I had immediate relief. My swim coach sent me your videos. She noticed my pelvic tilt when doing the backstroke. This information along with your other videos I know will make a huge difference in my life. I'm a very active runner, swimmer, walker and also sitting at the computer about 4 hrs a day 64 year old. I had a stand up desk for awhile. Now I know why that really never gave me any relief from that lower back pain. Thank you so much!
APT. I've wrestled with this and other issues and pain for years, I've had lots of treatment, tried stretching, always comes back. Watching your videos and trying a few moves had been really interesting, I'll try it out. Thank you!
Related video: "Sleep with Anterior Pelvic Tilt" : ruclips.net/video/mGmMnJz96zQ/видео.html
So sneaky I was using my back / 😮once getting into my core with hips and thighs I felt an immediate release of tension. ❤Thank you Taro 😅
Absolute genius. Thanks for this extremely beneficial information. Knowing there is an alternative to back extensors is so great 👌
and, not only is an alternative but more efficient
Wow! This is so helpful. Thank you
It worked great for me. I work long hours (desk job) and developed upper back/neck/shoulder pain due to cervical issues. I will try to remember to use this technique (controlling pelvis) consistently. Thanks for sharing.
In 3 days my pelvis is stronger .You are very helpful .
Oh yea!, that works. I felt the difference immediately and it makes sense. Thank you so much.
Excellent advice, makes sense
I was definitely using my back.... Very helpful... thanks!!
Thank you for this amazing strategy.
Thanks for this information.
such a good lesson. THKU so much
Genius! I will keep this in mind and practice! Thank you so much!❤
my pleasure!
APT. I love the idea of lifting my feet. It helps me actually feel my pelvic moving without my fingers checking. I also place my hand on the small of my back and can tell when I am doing it right. I have been practicing your movement of laying down and moving my pelvic in and out when I wake up in the morning. Thank you for this video Taro
you are welcome!
This works well for me. My posture is now much better. I have learned so much from this video. Gail
Thank you. This helped my scoliosis pain actually.
glad this was helpful
So good!
I had to watch this video twice. And it helped me understand the separation of my pelvis and my back. I always thought it was one movement. Thank you
everything is connected:)
Thank you for the detailed explaination , which is very helpful for doing the correct movements.
you are welcome!
Brilliant!
What a difference! Thank you!
you're welcome:)
thank you.. so well explained.. Currently getting over back pain and just worked out i have Anterior Pelvic Tilt after all these years as just get pain relief from doctors but no one has explained the cause so its good to learn this and to be more self aware of what im doing to change things
Great to hear! Awareness of own body and movement is so important! Without own body awareness, you can't change how you move and control your body well.
New awareness !!
Hi Taro. My habit is to have PPT with sitting and using the back to sit up straight. I’m amazed at how much more comfortable it is to sit upright by practicing the APT. Your videos popped up on my feed earlier this week and I started practicing the neck tension relief exercises and was amazed at how much better my neck feels in just a few days. TY so much for your expertise and sharing.
My pleasure! Glad to hear you're getting benefits out of my videos!
That was a great tip! Much less strain in my back by using the hip flexors. Thanks! :-)
Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back
Suggested book(s):
- Awareness Through Movement: amzn.to/3jrRZ70 (*my amazon affiliate link)
I used to suffer from back issues when sitting a long time and it was because I was in a posterior pelvic tilt position, or slouched. Once a Feldenkrais practitioner taught me to tilt my pelvis and sit correctly on my sit bones it solved my issues.
Sitting is painful for me too
When I curl pelvis under slightly and engage hip flexors I also activate glutes which feels more like an exercise rather than a sitting position. Am I supposed to activate glutes or not is my question. Seems hard to me to use hip flexors without the glutes activated. ??
I survived with lower back pain for years, that now I believe it is from anterior pelvic tilt. I also have difficulty walking, one hip will not go forward. I am hopeful when you said anterior pelvic tilt is not permanent, I'm just stuck! I will watch your other videos re APT. Thank you so much for your help!!
Using spine extensors and overarching the low back. Thanks for the advice. Difinitely will try it!
Let me know how it goes
So helpful
glad to hear it!
Man oh man! this helped me sooooooo much. I’d been struggling with sitting and working for yearsSs. I can finally sit comfortably now! Thank you so much, my man!
Awesome!
I sit with PPT and I stand with APT.
Its easy for me to moove my pelvic back and forth by using the hip muscles, to find the "nutral" is the hardest part for me.
Yup
gracias💪
Nice. The abdominals are good to feel as well to sit upright.
I use my back. I’ll try the pelvic tilt now.
how does hip driven movement feel for you?
Hi Taro! Thank you for this good tip. Unfortunately when trying I end up sitting more on my sit bones and really heavy, not comfortable at all.. I do have a forward tilt. Do you have any tip on what I am doing wrong? Thanks in advance! Anna
How can we keep this posture while standing ? Great video
My extensors are constantly on…I’m definitely anterior tilt…and like you said in a previous video I’ve been told to squeeze my glutes, tuck tail under and drop ribs to engage abs….struggling for 3 years …walking and standing gets so unbearable at times…..I love this…I will try your suggestions and see where it takes me…..thank you. How about walking with anterior tilt ..so hard to correct….
let me know how it goes. walking requires more awareness and movement skills to control anterior pelvic tilt but it is possible
@@TaroIwamoto Could you address walking with anterior pelvic tilt? I walk bent over because of it.
@@smoses15 i actually have one video on that topic, so you can search for walking with anterior pelvic tilt taro iwamoto and should be able to find it!
I am in the anterior pelvic tilt habitually, unless I think about using the hip muscles as you have demonstrated today. This feels very different, and will take strain off my lower back.My hip flexors are not consciously being used. I feel better able to stabilize in my sitz bones this way. I feel a new energy and stimulation in my upper thighs and hips. I notice that the anterior tilt also strains my mid back and causes an arch that goes all the way up to my neck, arching it so that my head moves forward as well. I imagine my body can learn to relax into the chair more over time and all those muscles that work together in a chain will let go and trust the new support from my hips. So my habit if tensing the lower back , will tat move to the hip flexors? My body wants to compensate somehow? Will feet forward and thinking of them being lighter help me settle into this new alignment?
I can only speak from my experience and observing my clients experience, but i used to initiate movements from my spine to control pelvis. I learned hip driven movement patterns later, which I really liked. After practicing some time, this movement choice became readily available to me. Now I have more options, but hip driven movement patterns have become my default choice.
Would training the hip flexors help with apt? Because most people recommend to only stretch but that never got me anywhere and from this video it would be a logical thing to do If im not mistaking 🤔
I think training hip muscles, both flexors and extensors to control pelvis would be helpful.
Thanks Taro for a very educative video. Does that mean that we should not be using back support pillows or cushion while sitting to help maintain a good posture.. Thanks srinivas
if you have antetior pelvic tilt bias, you are already in lumbar extension, so placing a lumbar support further increases lumbar extension and your bias, so it could make your back more uncomfortable, unless you actually have posterior pelvic tilt bias while sitting.
What if the APT is caused by lordosis? Is there anything I can do to fix that? I suffer from back pain most of my life -
Your videos are so helpful. Thank you so much for sharing.
lumbar lordosis means increased lumbar extension/arch. APT describes a movement/position of pelvis (pelvis moving or positioned anteriorly). Spine is attached to the pelvis. As pelvis changes position, the lumbar spine follows the pelvis. When pelvis moves anteriorly, lumbar spine moves into the same direction = extends/arches. When pelvis moves posteriorly, lumbar spine moves into the same direction = flexes/flattens-rounds. Hope this helps.
@@TaroIwamoto this means that working with the pelvis can help me correct my spine?
Really appreciate your response ❤️
What's the best way to balance the hips and lower spine standing without straining?
Thanks for your question. That topic is actually covered in my next video which will be posted on June 16th! Stay tuned!
Do you have a posterior pelvic tilt correction video out yet? Maybe I’m missing it 😊
You are not missing it. It will be posted tomorrow!
@@TaroIwamoto awesome! Can’t wait
So those rolls to support the lumbars are bad. I use them my posture gets strait but i feel so much disconfort in my lower back
if pelvis is held in posterior pelvic tilt, adding lumbar support can be very uncomfortable. Spine follows pelvis, so using a towel, wedge to allow pelvis to sit more neutrally before adding a lumbar support would be helpful. If you haven't watched my posture videos in improve posture playlist, i highly suggest you watch them to get a basic understanding of posture.
Wow. Everything I am trying to learn right now. We are doing everything wrong
not that you are doing wrong, but you are just now learning to move more efficiently. Learning is good for all of us:)
I was sitting slouched for years until I got numbness in the toes from lower back sciatica that doesnt go away for weeks, even though I don’t sit anymore at all and only stand in front of my standing desk or lay in bed. I found your explanation in this video hard to understand. I don’t know what hip or leg muscles I should contract to move my pelvis like you do. Shall I lift my upper thighs? I feel like that helps a little, but it‘s also tiring to contract the leg muscles all the time while sitting, isn’t it?
when you sitting neutrally, neither hip flexors or hip extensors, or back flexors/extensors are working much at all as your skeleton is organized well and supporting your weight against gravity.
Thank you! I will give it a try! Maybe it is more tiring for me than for others because my leg muscles are super weak after a knee and a toe injury and no exercise during the last two years. I am at a very low level and need to fight my way back very slowly.
Me encantan los bideos pero podrian venir com subtitulos en castellano...gracias
you are welcome!
💯💫😃
How i can increase ankles range of motion?
As it relates to anterior pelvic tilt in sitting? or are you refering to squat?
@@TaroIwamoto squat flat foot I can’t do i think because ankle range of motion
@@user-bs4kl7qi6y Got it. Please check my Improve Squat playlist. The link is in the comment. There is one video on ankle mobility, which might be helpful for you.
I don't understand how to use hip flexors😢
Make a video with one in which how ro sit on floor.
I actually have a few videos on that topic :)
@@TaroIwamoto That's nice. I'll check them out. Thanks!
@@batman_2004 You are welcome. Search How to sit on the floor comfortably
You seems to be saying that (occasional) slouching is quite alright 😉
yes absolutely!
This is the solution to world peace
Can I fix genetic APT?
not quite sure what you mean by genwtic APT? all movement has some genetic factors as well as learned factors. Our daily movement habits as well as daily activities reinforce our current patterns. Once we start to recognize them, we can certainly change our movement patterns. We will not be so successful if we look at our conditions as something that can be fixed or corrected simply by stretching and strengthening muscles.
太郎くん、初めてコメント送ります
当たり前やけど英語ペラペラやね🎵
おぉー！みっちゃん！見てくれてありがとう！ビデオは毎週水曜日（日本の夜10時か11時かな）に出してます！なんかビデオのリクエストあったら知らせて下さい。
I hate my back it make my butt look too big
Use the hips = pain gone
that is the secret to many issues people have. Knowing the functions of hips that is.
Why this video is so time taking 😡
because i believe taking the time to teach people practical knowledge and skills is more important than showing people quick tricks.