"FIX" Anterior Pelvic Tilt: SIMPLE MOVEMENT RETRAINING
HTML-код
- Опубликовано: 17 июл 2024
- Have you tried to fix your anterior pelvic tilt but haven’t had good results? Wondering if you just need different stretching and strengthening exercises to fix it?? By the end of this video you will learn how to “FIX” your anterior pelvic tilt by retraining and optimizing your movement patterns so you can have more efficient use of pelvis and spine, thus more comfortable back! You might be also interested in my last video "Anterior Pelvic Tilt Sitting" • Anterior Pelvic Tilt S...
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)
"About me": 0:34
Actual topic starts at: 1:13
Suggested book(s):
- 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.
-----------------------------------------------------------------------------------------------------------------------------------
Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movem...
-----------------------------------------------------------------------------------------------------------------------------------
Anyone regardless of their age or physical conditions CAN improve! You just have to learn how to re-train your movement, and that is what I share on my channel. I teach Feldenkrais based movement and how to apply it to daily activities
Movement is vital to your health. Improving your movement therefore means improving your health and life. 3 key things are: 1) Daily movement practice to improve movement quality (MOVE WELL) 2) Incorporate good movement into daily activities (MOVE WELL AND MORE) 3) Awareness and mindfulness of your movement and lifestyle (MINDFUL MOVEMENT)
----------------------------------------------------------------------------------------------------------------------------------------
Medical advice disclaimer:
I am NOT a doctor. I am a movement expert. I do not provide
medical advice. The information, including but not limited to,
text, graphics, images and other materials contained on this RUclips channel is for educational and information purposes only. No
information on this channel is intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualified healthcare provider
with any questions you may have regarding a medical condition or
treatment, and before undertaking a new healthcare regimen and
never disregard professional medical advice or delay in seeking it
because of something you have read and heard on this channel.
----------------------------------------------------------------------------------------------------------------------------------------
Please subscribe and hit the bell icon to be notified when I upload a new video every week.
"LIKE," COMMENT & SUBSCRIBE
If you find the video helpful, please "like" and subscribe.
And please leave your questions, feedback and requests for videos in the comments.
GET TIPS IN YOUR INBOX
Get helpful tips from improving your movement and function when you subscribe to my Trans4Move newsletter.
www.trans4move.com/trans4move...
ONLINE STORE
www.trans4move.com/online-store
LET'S CONNECT
FB: / trans4move.taroiwamoto
Website -- www.trans4move.com
Profile -- / taroiwamoto
Contact -- trans4move.com/contact-taro
• "FIX" Anterior Pelvic ...
#AnteriorPelvicTilt #AnteriorPelvicTiltFix #TaroIwamoto
I needed this information thank you! I am a long time yogi and dancer and am over flexible. So learning the subtle changes in posture are hard to figure out. Great video!
I would love for the actual movements to be marked in the chapters for those of us who have already listened to your videos, many times, and already know the importance of going slowly, watching the breath, of being gentle, that it’s not stretching, it’s not strengthening, that it’s about the nervous system, that it’s about movement patterns, etc.☺️
So right. I am tired of listening this again and again
I have an APT and am suffering from back problems. However, doing just as you have demonstrated- on all 4’s I immediately am in tune with my movement and also when sitting down and rising I see my APT pattern and can now correct this. Getting up from my chair is noticeably easier when NOT allowing myst to use APT. Amazing! Thank you for opening up this window to my movements and posture 🙏🏻
Awesome you have learned to recognize your pattern and how to control it better!
Thank you so much, I've been searching for this for years!
I'm really loving your approach!
Check out my "Improve Pelvic Alignment" Playlist for related videos: ruclips.net/p/PLYIB3CxhjXixNJ8ErgQJF6kV--aFLW17n
Good morning and thank you!
I WAS using my abs to pull in…. Once you commented that’s not necessary I tried again. It was hard NOT to… until I exhaled to release, inhaled without tightening and then went back to my heels, no tightened ab!
I’m not offering this as advice! Just something I found that worked for me.🌸✨
Many of us have been trained to "tighten core", "pull in stomach" and conditioned our body to do that habitually, so it's hard not to do that as you experienced. One of undesirable effects of pulling in stomach/tightening abs is that it pulls chest and shoulders forward, which increases stress to neck and shoulders. Then people are instructed to pull their shoulders back and tuck their chin. You can see how these strategies can create so much more tension.
Thank you love your channel!!
I will follow you daily for new videos ❤️🙏🏻
Thank you!! If you have topics that I have not covered and you want me to cover, please let me know
@@TaroIwamoto yes !!! Not sure if you have one of these videos for people who work at standing desks and unconsciously shrug my shoulder mostly one more than the other without realizing it. Then I have scapular pain from that side that I shrug a lot 🙏🏻 I stand about 80% of the time rarely sit
Thank you!
Thanks!
Thank you. ❤️🙏♥️
I am shook. I feel, like my back was released from beeing held hostage. I suffered so much from this and never found a solution, because everything felt so hard on myself.
And it was! I tried to fix a posture, instead of a moving pattern.
I am so happy. So thankful. Thank you thank you thank you Taro, for being so generous, to share your gift. I promise to me right now, to give a Seminar gift of knowledge to someone else soon.
Thank you again.
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)
Hi! For me this is completely new, but I have tried one exercise for the shoulder because I hurt from swimming and it has a good result in helping with the pain. I feel much better.
Looking forward to know more about this method.
Congratulations for your vídeos.
Maria from Portugal
Hi and Welcome! Thanks for the comment!
usually when i have shoulder pain i foam roll with the small peanut ball for any tight knots. Usually after 2 days of foam rolling it goes away
Love you channel just found it this morning and tried 2 of the exercises - this one and the neck and shoulders ❤️
thank you!
I have sciatica for many months and assume that I also have apt. I just did this exercise combined with the exercise where you arch your back and then move it the other way. It felt very good in my back. I can see how it improves apt over time. Thank you for that. Going to see the doctor in two weeks, can’t wait to get rid of that annoying sciatica pain that drives me insane 😂
i have sciatica exercise series by the way
@@TaroIwamoto thank you so much for your videos, I learned a lot and could improve my pain a lot. Still can’t sit without pain tho 😂 biggest improvements lately were stretching the psoas muscle laying on the back pullin one knee to the chest while activating the psoas muscles by pulling the knee against my arms. And also while walking, I take great care to raise up my chest and head, looking up, not at my phone, to activate my glutes, my toes, moving the hands free, that helped a lot! And moving faster is easier than slow walking. I had a knee injury and since then major issues with imbalance and pain, that has improved over the years. Also generally staying moving, listening to music that makes me dancing helps to get out of the static posture and pain I had.
Thanks Taro. A simple fix for a life long bad habit. All the abdominal workouts can never resolve the under lying poor posture habits!
exactly!
Hi, taro, thanks for your videos, they've helped me a lot. I'd like to consult you for a simple question, that what should I follow if I have anterior pelvic tilt & lateral pelvic tilt & pelvic rotation plus with some degree of sacrum nutation and rotation? I've seen the video you posted before to teach me how to correct the former two situations, and I found them to be useful. However, I have more than pelvic tilt problems in my pelvic and the surrounding structures, but I think maybe you'll have some idea to fix it, right? Looking forward to your reply. 😄
Learning so much about my bad posture🙄..I have had so much pain for years snd tried many methods..everything you say makes so much sense..I grew up in the era of pulling your stomach muscles in..and strengthening abs..having a flat tum..😵..I have stood for a living in my career .and developed so many bad habits…I also have an extra vertebrae ..be interested to know if this lends to more of an anterior pelvic tilt..?
I dont know if an extra vertebrae leads to anterior pelvic tilt..
It was immensely helpful and knowledgeable 🙂
Thank you!
I actually felt this in my thoracic spine. Like a slight stretch downwards
I am so glad to find your videos on APT. I have had a bulging disc in my lower back for years now. My back pain is so bad now that I have to use a wheelchair when I go places and use a walker in the house. I also have an autoimmune disease which makes movement difficult. Between your videos and some limited mobility exercises, I have been able to put the walker away and no longer need to use it inside. My goal is to be able to walk again outside too for longer distances - (a little more complicated since I am now on oxygen 24/7 after having corona virus months ago). I would like to be able to do exercises from the floor but I cannot so I will try what I can on the bed. I have bad knees so absolutely cannot be on the floor on my knees. Do you have any exercise adapted for people who cannot get on the floor? Thank you for your videos!
i have several seated exercise videos which you can find under my live lessons
Do you mind showing us tricks on how to actually squat changing out position from anterior pelvic tilt?
How often should I do this? I am researching and trying to get my body to run the best it can mechanically and that begins with me retraining my body to move right before I start diving totally into the muscles. So yeah! Just how often, couple times a day, 3-4 times a week? Just a general amount :)
i like the way you think. i am with you on that. i would practice a few times daily as repetitions help with movement retraining.
Thank you!
you arr welcome!
Great awareness of exercise! Is it possible to have both types of pelvic tilt depending on whether you are standing or sitting? After watching this video it has dawned on me that I have anterior pelvic tilt when standing and transitioning from sitting to standing but I tend to have a posterior pelvic tilt when sitting.
Great observation! Yes absolutely possible, and that is actually quite common.
Oops hit the wrong button. Continuing on, in 1991 I had back surgery. Diagnosis: stenosis in spine, arthritis, degeneration, a bone spur pressing into the siatic nerve at L4/5 and a herniated disc between L 4/5.
Since then I have sot further treatment with other chiropractors having moved out of state.
Over the years my problem has only esculated.
My left leg has deveoped drop foot further enhancing my balance issues and the gate off my walk. I use a walker now for upright support and safety. I've had too many falls.
My whole body is impeded with some muscles overcompunsating while others aren't firing at all. Are there any movements that you have that might possibly help my situation.
Thank you
Although it is difficult for me to give you specific advice without seeing how you move, I would think working on developmental movement patterns and reorganize fundamental movement patterns can be very beneficial to transform your movement from the ground up.
Hello thank you so much for your videos they help me a lot! Do you also have movement for pelvic opliquity? my right hip is forward and higher....
My next video which will be posted tomorrow may be helpful for you. Stay tuned!
@@TaroIwamoto Thank you!!!
@@TheFlo68 you are welcome! will be posted in about 30 minutes!
@@TaroIwamoto which video is it? I have this problem too!
@@ImpulsoCreativo9322 ruclips.net/video/xoQRMxGmgpQ/видео.html
but i need to remind you not to become too fixated on "fixing problems" or you will be chasing the problems for a ling time. I encourage you to think about exploring a new way of moving and sensing yourself instead of fixing or correcting the problem. This mindshift is what will really open new possibilities. I really mean it.
I was in a bilateral long leg hip spica cast for seven months as a 5-6 year old. My left femur was severely broken and I feel my hip was damaged a bit too. Now that I am 36 years old, I am having an issue with my legs. When lying down my feet point in different directions. My right foot and leg seems to be relaxed and my left foot and leg is a bit more ridged. My left foot points upwards and my right foot relaxes completely. Is there any way I can fix this. Also when sitting 🧘🏼♀️ crisscross my left knee is higher off the ground than my right knee. Is there any way I can fix this?
I would imagine you have been compensating for years. There's no fixing one part, but I suggest you retrain whole movement patterns. I suggest you check my pelvic alignment videos which you'll find on my playlist, and also improve balance playlist would be helpful, I think.
I was told 30 years ago that my right hip tilts forward and to the side. For months I saw a chiropractor starting out once a week. Then went to twice week. I was then put on a maintenance plan. For a monthly fee I could come in unlimited whenever for a hip adjust ment.
I would lie on a table on my good side with my arms crossed. And then he would proceed to put his hand or knee into my lower back while pushing down on the hip. Someimes he would have to do it 3 or 4 times to get it to move. It woul never stay in place. Or not for very long.
In 1991 I had back surgery.
And? What's the update?
I can't put weight on one of my knees (suspected surface nerve injury) is there an alternative movement I can use to help retrain myself from going into anterior pelvic tilt?
you can work on the same pattern while standing (standing to half squat)
@@TaroIwamoto thankyou!
I have my right foot that points out have constant hip pain can this be connected and are there ant exercises I can do. Thank you
there is a good chance that what your foot is doing reflects what your hip is doing as they are connected. your ability to do side sitting comfortably on one side vs the other side might reveal your compensation patterns.
I find all these very interesting the only problem is I have a knee that doesn’t bend due to a treatment injury so is permanently straight and stiff, so I am un able to do many of your techniques. My straight leg affects many movements like walking sitting and bending. My whole body is affected just by having a leg that is permanently straight.
with your unique constraint and challenge, you definitely need different movement strategies to optimize functions and modify most of exercises. Having the knee that doesnt bend sure affects your whole body, but that doesnt mean you cannot improve your movement and daily functions. You can explore how you can modify movements and find easier way to move.
I have anterior and lateral pelvic tilt ..i'm suffering from back pain and also i got bow legs especially the left leg , also my teeth got tilted and my left shoulder is kind of uneaven with the right shoulder.
My new series i just started yesterday would be great for you, i think!
@@TaroIwamoto thank u so much taro , you're the best one in this field in my poinion.
Is it ok to do this on a bed? I've previously commented here about a tender knee (external nerve injury) that makes it harder to do any exercises that put pressure on one of my knees
yes you can do this on a bed:)
@@TaroIwamoto thank you. I was sitting have dinner just thinking about the movement and experimenting as I was sitting. I then drove home in my car and as I got out of the car I noticed myself going into anterior pelvic tilt... then again when I was walking up the small flight of stairs to my front door.
I was amazed I could sense it and was also surprised how much I do it and am unaware.
All that from not even really properly trying these actual movements as you described.
@@lukekent9687 Nice job paying attention to your body and making great observations! That's how you start to recognize your own habitual patterns, and integrate new movement patterns! This is real practice!
Are you sure that the TA*** doesn’t activate at all during this movement? I get that bracing the abs would be bad but I feel like the TA*** must be involved in this movement, though it’s just not very easy to feel. When I put my hand on my low low belly, there’s some activation and I can’t relax that anymore. It feels like normal intra abdominal pressure for that kind of movement to me though? Idk I’m just an amateur pain explorer lol
yes I'm very positive that it's possible to do these movements without using RA, but that doesn't mean that is easy depending on your habitual patterns. Many have learned to use their abs unnecessarily and automatically so it's become habitual and very difficult for them to differentiate abs from hip muscles. Learning to dissociate these habitual patterns is a part of the nervous system retraining. This requires your nervous system to inhibit the habitual patterns, and to do that, reducing your effort by moving slowly and small is the key.
@@TaroIwamoto ok I hear u. What is it that supports the back if the rectus abdominus isn’t working? I just have a lot of numbness and it’s improved but sometimes feeling into it is easier when I know how it’s working
@@TaroIwamoto sorry I’m an idiot, I meant to say TRANSVERSE not rectus
@@birdseyetarot no worries. TA often automatically engages prior to moving your limbs to stabilize the spine, which is a good thing. I am refering to more global trunk muscles as core in this case.
@@TaroIwamoto thanks, this is what I was feeling. Brain is not top quality today, or mostly ever 😂
I have herniated discs will this benefit me!
this is helpful for many people regardless of herniated discs, but if its acute, i would consult with a doctor first
all of the fix in quotation marks make me pretty skeptical not even 30 seconds in 🤣
the reason why I wrote "Fix" is because I don't actually believe in fixing and correcting. I believe in expanding a range of movement possibilies, movement vacaburary, retraining movement patterns, and improving movement quality without judgement.
I was expecting more pactice, less theory
Without true awareness of the problem, you wont be able to make the little technical tweaks your specific condition requires.
Be open to the knowledge my friend...
I wish you were a little quick. I can never finish any of your video