02:26 Excessive sitting leads to anterior pelvic tilt. 03:43 Reduce sitting time and do hip flexor stretches 05:13 Enhance core stability to fix anterior pelvic tilt 06:32 Isometric core exercises like plank and side plank are suitable for anterior pelvic tilt 07:50 Correct posture can be achieved through specific exercises. 09:08 Building strong feet is crucial for maintaining good body posture 10:22 Perform heel raises to strengthen feet and prevent injury. 11:40 Raised heels worsen effects of anterior pelvic tilt. Crafted by Merlin AI.
for some reason i like this guy very much. his accent is so cute. he explains everything in depth. he adds researchs. he demonstrates the exercises with comprehensive visual effects, and even the bad forms. he says reps ands sets as well. also does everything himself.
This is the best video I've seen on ATB! I didn't develop ATB until after I got injured overseas and later ended up becoming a full-time student to finally get around to finishing my undergrad. I got really inactive and was sitting a lot. The irony is i also owned a desk that i could stand at lol. It's crazy how a year of bad habits and sitting can change the body!
May I suggest you attempt to stop worrying about what others think of you and try to focus on what you think of yourself. You are worth the effort my friend. I wish you the best.
One of the best videos if not THE BEST!! It shows ALL of my problems. From doctor to doctor, fysiotherapist, they all said my posture is right but I have been living in hell for 16 years now... Pain is unbearable, my chest is also pointing out... I hope I can get fixed. Thank you SO MUCH for this video and knowledge!!!
Good posture also helps you look slimmer with a flatter tummy, it may feel strange at first but keep doing it and it will feel so comfortable and natural
from what I've learned after two years of struggling with posture is that it all comes down to breathing the correct way with your diaphragm. PRI being the way to go!
This is the video I needed.. I have seen hundreds(not exaggerating literary hundreds) of videos on how to fix anterior pelvis tilt.. by far this is the only one which covers every problem I have.. Curved spine Over pronated toes Rotation of hips APT ofc Even rib flare
It is amazing that you are not only talking about the treatment but also the casue of the problem thank you very much. I will try not to sit for long hours❤
Recently discovered this channel. F**cking proper content to be honest. Not these “do this everyday” or “main mistakes to avoid” scams. Just clear scientific based info that's well documented and explained.
Except it’s not evidence based. He is clearly cherry picking studies confirming his own bias. Systematic reviews says the opposite; APT is not the cause of lower back pain.
I'm going to try this. I have so much trouble with my back, the last few days I haven't been able to stand up for more than a minute at a time. The picture of the weird back looks exactly like my posture, so I strongly believe this is the shoe that fits my problems.
@@hellboy-pr6lc feeling a lot better. I haven’t made much progress, I don’t do the exercises every day, but I can feel the stretching is having an effect. I still have to rest a lot while walking, but at least I’m able to, and I can do the exercises more easily when I’m at the gym. I don’t think these exercises would be bad for anyone, so I recommend everyone to do it just for core strength. It’s the most important muscle group, after all.
Great video, really liked the presentation, really eye opening and even without medical knowledge, makes a lot of sense and correction suggestions after each problem made a 10/10 video
Omg this sounds amazing! Ive been suffering from chronic back pain for years and has only gotten worse over time and ive defiantly got pelvic tilt. I sit a lot and I cant wait to try your suggestions!
Thank you so much for this video! I have all the issues you named in the video and protruding scapula as well. A physical therapist that I went to in the past laughed at me and the exercises that she had me do were not helpful. I will do your suggested exercises consistently. I have Lems barefoot shoes and it feels great not having my toes squished into a triangle.
i have been counsiously strugling with anterior pelvic tilt for almost a decade. I have been working on it for a large part of the time but i always missed some pieces of the puzzle. When the problems with my heaniated disc where solved i started to get problems with my feat the last couple of years. So now i'm working on that. I know a thing or 2 by now about pelvic tilt but like i said, pieces of the puzzle...I found your video to be very intresting and help me to complete the rest of my puzzle. but i have some Questions about some of the aspects. One of my greatest helps i have had is my current physio therapist. (had multiple, some i have learned from others came short.) You mention exercising the hip flexors is not productive. But my physio told me short muscles are weak muscles. I notice this to have thruth in it, so now i am confused. Anyway i think your video is great and helps me with my puzzle
It was difficult to understand the foot exercise when I watched. My calves become tight and want to cramp when I tried the exercise. Any suggestions on how to do the foot strengthening without my calves cramping?
MR, i have apt. All videos on youtube i watched suggested to strengthening hamstrings and glutes. why you didn't mention about these 2 muscles? I am not thinking about heels of my shoes instead i every day stretching 2 times and 3 times a weak in the gym strengtehning my hamstrings, glutes and abs. I am on the right way to fixing my APT?
@@Catliketheif86 You're not using your toes enough. Try and press your toes hard into the ground in order to raise your heels. This technique will use the foot intrinsics more.
I wish more people, my PT and docs included, were willing to tell me how much my f'ing gut was contributing to my tilt. Because although strengthening my glutes and core and all that jazz definitely helped, getting that tire off the front has been the biggest factor and everyone was scared to tell me.
hey man what do you mean by that? I suffer from chronic baxk pain and I try to strengthen this muscles but I always feel something in my belly/guy that ia "stuck" and help creates that tilt..
Strengthening the booty fixed it for me. Even found myself getting lower back pain when standing for long periods as described. If your lower back hurts from standing too long, and manually flexing the booty eases the lower back pain, then do booty exercises until the glutes engage properly on their own
bro how to strength the booty. like doing squats creating a tension and pain in my thighs but i am not feeling anything in my booty. thus loosing motivation in doing squats please help me
I don't know how I stumbled on the channel, but I guess I have to thank the algorithm. It gave me lots of answers to issues I have and learning how they were caused in the first place, I now know exactly what to do about them. My mind is blown and I instantly subscribed
The arguing back and forth among the comments as to cause and effect of APT mirrors what I have found over the last couple of days. I have been immobile for over a year due to illness and injury. My ability to function and my pain level are severely damaged. I have to say this post is so clear and easy to understand. Perfect graphics...a pleasant voice. As a 79 year old woman (who has chosen to be barefoot most of her life whenever possible) I have begun to despair ever being able to function. For instance, I KNOW I'll never be able to achieve /hold any kind of plank! I've subscribed, and intend to explore this channel. Perhaps I will find something that is helpful. Sigh! If only reading about something could give you the benefits of actually DOING IT!😊
Important to note is that you can´t transition directly to barefoot shoes, especially if you walk on pavement most of the time. You need some degree of cushon for that, otherwise it will hurt your knees because of the likely high impact from non optimal barefoot gait.
Thank you for this very informative and hands-on explanation of the consequences of an anterior pelvic tilt - I love your purpose and down-top approach. keep up and enjoy the great work! I will make sure to share this content with as many athletes as possible.
🎯 Key Takeaways for quick navigation: 02:21 🪑 *Prolonged sitting leads to adaptive shortening of hip flexors, causing anterior pelvic tilt. Use a standing desk or alter sitting positions frequently.* 04:16 🤸♂️ *Hip flexor stretches, like kneeling lunges, can improve hip extension and help with anterior pelvic tilt. Spend one minute on each hip per hour of daily sitting.* 05:38 💪 *Build core stability with isometric exercises like planks and side planks to reduce anterior pelvic tilt. Focus on endurance rather than extended holds.* 08:23 🦶 *Weak foundation in the feet can contribute to pelvic tilt. Strengthen feet with barefoot shoes and exercises like supinated heel raises for stability.* 11:30 👠 *Avoid shoes with raised heels to prevent exacerbating anterior pelvic tilt. Opt for flat or zero-drop footwear for better posture and muscle health.* Made with HARPA AI
I've used Converse shoes most of my life, they are flat. When I changed to some shoes which are more heel ergonomic I had less lower back pain. Just straight up using shoes which are NOT flat helped me.
Top video for the most part, but I have had a different experience with flat shoes. I wore flat shoes all my life, but had to make a sudden change to overpronation friendly new balance after having a laminectomy. The shoes with heel support have helped provide a lot of comfort. When you wear flats and walk or stand for a considerable amount of time, the shoes transfer all the pressure to your feet which then puts pressure on your hamstring, feet, and hip muscles.
I have shin splints that are caused by anterior pelvic tilt, tight hip flexors and quads and the internal rotation of my feet and knees - something you touched on in the video. Making the link to shin splints would be a great addition to this video as it's very hard to find good resources if you have this specific (low flexibility + recovering from injury and sitting alot) cause of shin splints
@jonathanzuniga3681 Lots of stretching of the hips, strengthening the glutes and hips and also the ankles. Strengthen the glutes, hamstrings, abs/lower abs and hips: - hip abduction - Glute bridge holds with and without band on knees - Bulgarian split squad with band pulling knee in - any ab excercise but with pelvis tucked in hip mobility ruclips.net/video/jj2AAH6jbHk/видео.html ruclips.net/video/LCoXWKJYYKE/видео.html ruclips.net/video/EPrB_0OVcHo/видео.html ruclips.net/video/tp8KPPffIJw/видео.html check out this for ankle strengthening, which is also a problem after not running for so long. Everything needs to be flexible and strong ruclips.net/video/dV8Ze1T7HkM/видео.html This helped me alot, but its alot of work to get there! good luck!
@@Omxr74_ i did not get taller. My posture got a little better, it takes the tension out but still I have a pelvic tilt. Might have to get me fixed or seek professional help. So overall, it helps to get the tension out of the tilt and it makes it a little better over time but if it's strong tilted you should seek professional help. Hope that helps!
Thank you, these are easy to understand and contain no bullshit like I see in many other videos. Big plus for recommending barefoot shoes, I have a pair I use daily and a pair I use when I work out and I'm never going back to normal shoes!
Another similar but amazing exercise to bulletproof your feet (and knees) is to hold on to something and lift your ankles off the floor, then bend your knees forward as much as possible and focus on standing on all 10 front toes while holding this position. Hold as long as you can, rest, repeat 2 more times. As you improve you won't need to hold on to anything and you will gain strength with flexibility in two of the most important joints in your body
OMG! What an eye opening channel! Thank you for sharing your expertise. Definitely informative and your delivery is awesome. Understandable, short enough to be thorough, yet watchable. I'm hooked on learning more from your channel.
I think your should’ve addressed text neck? It kind of looks like you have it or develop it which makes it look like your posture isn’t correct and you have a hump in your back you can see it in the plank and when you are standing profile
Great explanation, especially the one about the right kind of core strengthening exercises. I ditched cushioned shoes 6 years ago in favor of Vivobarefoot (despite working for an athletic footwear company at that time), and recently added core strengthening exercises like suitcase carry and plank hold on an exercise ball. Swimming has also been beneficial. My tilt is corrected to a large extent and my back is thanking me. My QL on one side had also shortened and was spasming often - that’s also getting corrected with the tilt correction and core strengthening.
muscles that are tight are weak. I would recommend strengthening the hip flexors AND stretching them. Most people never train their hip flexors and this imbalance makes them tight. That being said this is probably one of the best videos made on this subject.
Hello, I'm hoping you can help me with a small issue I'm having with this video. I can't seem to save this vidoe to watch it later, but I can on your other videos. I'd love to watch this at a later date
I have pelvic tilt with a straight spine (lack curve). It's horrible and looks bad.Regarding overpronation, some folks have subtalor joint misalignment (like me). This causes strain on the post tib. I would NOT recommend barefoot shoes since overpronation can be exaggerated and aggravate a flexible flat foot which leads to PF. I've already dealt with PTTD and had to wear an AFO. Better now, but folks have to be careful.With zero drop, this is okay for folks who have good dorsiflexion.
This video is good were it not for one thing - I really want to challenge the tight hamstrings argument. In anterior pelvic tilt the opposite is true - hamstrings and glutes are weak whereas front hip flexors are tight. If both hamstrings and front hip flexors were tight, there wouldn't be an imbalance and thus no APT.
Not necessarily. If the body recognized there’s weakness and thus instability, the nervous system will tell the muscles to contract to hold tension as protection mechanism. So weak muscles can often feel tight, which is why stretching them doesn’t necessarily address the issue.
Tight = strong is a wrong way to think about it. The anterior pelvic tilt cause tension in the hamstrings because the insertion and origin of the muscles are separated from each other. They try to hold against the short iliopsoas and rectus femoris, but arent strong enaugh. Hamstrings, gluteus and rectus abdominus support a posterior pelvic tilt
Yeah it's about the lengthening of the hamstrings that is causing artificial tightness. The hamstrings aren't "tightening," they are being pulled into a tight state by the rotation of the pelvis
I’m Hoping this helps me !!! I love to deadlift .. but after a week or so I can barely walk as my lower back muscles are constantly contracting even for just walking or standing it is a nightmare .. my pelvis is mis aligned I’m sure of it .,, however although I love to deadlift I never ever stretch at all so I think my hip flexors and hamstrings are causing my APT thanks for this video o had no idea my problem could be explained in such a simple manor .,
Sit-ups also activate the hip flexors... Do they now? How does a plank activate the hip flexors less than a situp? If hip flexors were not active during a plank, your hips would literally fall onto the ground.
It's not about activating them less, it's about strengthening them without shortening them. The hip flexor are already shorted, so sit ups will shorten them even more
@@Triggercut92 I do not think the guy in the video mentioned any hip flexor strengthening. He mentioned that sit-ups were "activating" the hip flexors which would be "counterproductive". Then he mentioned the plank as a better alternative, implying it somehow activates the hip flexors less. In responce to what you typed, if I indeed understood correctly... There is no evidence whatsoever that performing concentric exercise of a muscle makes it shorter over time. If that were the case, literally every gymbro ever would have been walking around with every single skeletal muscle "shortened", because concentric / excentric exercises is what they do :D
Just do basic research on how the hip flexor functions. It’s fairly common knowledge that sit-ups require the hip flexors to activate. There are ways to get around it by using resistance bands or somehow activating your hamstrings during the sit-up to shutoff your hip flexors. Planks, WHEN DONE PROPERLY, completely eliminate and prevent the hip flexor from shortening. Activating your glutes and bringing your rib cage down, by either abdominal activation or a complete exhalation, during planks will deactivate the hip flexors and stretch them if you have apt. Without glute activation and a flared rib cage during a plank, then the hip flexors connected to your spine will become very tight and will usually cause pain for those with apt, so it’s very important to have proper form when doing ab exercises and having apt. Hope this helps :)
What sort of pelvic tilt might you have and in what direction if your left foot is almost always with the toes pointing outward to the left at almost a 45 degree angle but the right foot is straight and proper?
I have a saever flat foot case. All the recommendation is also good for me? Even the flat foot? I will be glad if you will make a video for people like me
DEAR SIR, I WOULD LIKE TO REQUEST YOU TO UPLOAD VEDIO OF SWAY BACK EXPALINING ROOT CAUSE / IMBALANCE OF MUSCLES, SYMPTOMS AND EXERCISES TO BE DONE TO CORRECT SWAY BACK. THANK YOU.
Alternative variations for the exercises for people who can't lean on their ellbows or knees would be helpful. Also what to do when walking in barefoot shoes gave you tendonitis and you're only able to get back into it slowly? Otherwise great video with good explanations
I went to chiropractor 2 years ago and they have messed up my hips muscles. My hips is so so tight that it has shorten my leg and the short leg is doing everything movements and it has brought me so problems and pain. I don’t know what to do. I try to stretch but as soon as I stop it come right back.
I started to stretch my hip flexors very hard 4,5 years ago. I have been in chronic pain for 4,5 years due to that mistake. Trying to strengthen my hamstrings these days. Maybe that is the cure. Thanks for the video.
@@publiclag I can be wrong of course, but I started doing really, really ard stretches on them after every run i did. I think I over did it and something got broken and did not heal well. That's my take on it. Never had problems before. I did not stretch much before. But went at it like mad for a month or so
@@drtay_ Thanks for asking. A small miracle has happened. I have gotten a lot better recent few months. I totally stopped training my quads and I am now only training my hamstrings and some buttocks. I can run again. Not totally pain free, but I don't limp anymore. I hope it can get even better with time. Stupid doctors made it worse, but I think I have found the way. Make my hamstrings stronger.
Hey, thanks for the nice videos. I absolutely love your barefoot stuff and I'm always learning new things. What do you think about squatting instead of sitting as a normal day use?
02:26 Excessive sitting leads to anterior pelvic tilt.
03:43 Reduce sitting time and do hip flexor stretches
05:13 Enhance core stability to fix anterior pelvic tilt
06:32 Isometric core exercises like plank and side plank are suitable for anterior pelvic tilt
07:50 Correct posture can be achieved through specific exercises.
09:08 Building strong feet is crucial for maintaining good body posture
10:22 Perform heel raises to strengthen feet and prevent injury.
11:40 Raised heels worsen effects of anterior pelvic tilt.
Crafted by Merlin AI.
for some reason i like this guy very much. his accent is so cute. he explains everything in depth. he adds researchs. he demonstrates the exercises with comprehensive visual effects, and even the bad forms. he says reps ands sets as well. also does everything himself.
Aw thanks man he's South African, so dont mind me feeling myself for being South African and feeding on this compliment ❤😂 this video is so helpful
This is the best video I've seen on ATB! I didn't develop ATB until after I got injured overseas and later ended up becoming a full-time student to finally get around to finishing my undergrad. I got really inactive and was sitting a lot. The irony is i also owned a desk that i could stand at lol. It's crazy how a year of bad habits and sitting can change the body!
Lol me reading this with a standing desk but always sitting... fml.
The best video about pelvic tilt I have ever watched!
i lost my confidience and have social anxiety. I hate having it. im going to start doing this to fix my posture.
Be consistent and you’ll get there.
@@aserr5660 thank you
are they working?
May I suggest you attempt to stop worrying about what others think of you and try to focus on what you think of yourself. You are worth the effort my friend. I wish you the best.
Me too, it’s gotten worse because girls that sit behind me in ELA asked why I arch my back
most concise video on alignment issues of the lower body that ive ever seen.
Those alternative sitting postures are amazeballs. THANKS!
One of the best videos if not THE BEST!! It shows ALL of my problems. From doctor to doctor, fysiotherapist, they all said my posture is right but I have been living in hell for 16 years now... Pain is unbearable, my chest is also pointing out... I hope I can get fixed.
Thank you SO MUCH for this video and knowledge!!!
Me too. Living in hell for forty years. Will try this now. Thanks to all.
Good posture also helps you look slimmer with a flatter tummy, it may feel strange at first but keep doing it and it will feel so comfortable and natural
from what I've learned after two years of struggling with posture is that it all comes down to breathing the correct way with your diaphragm. PRI being the way to go!
Can you explain it please.
This is the video I needed.. I have seen hundreds(not exaggerating literary hundreds) of videos on how to fix anterior pelvis tilt.. by far this is the only one which covers every problem I have..
Curved spine
Over pronated toes
Rotation of hips
APT ofc
Even rib flare
Same same, I’ve lost core tension as well, it’s playing havoc with my breathing.
hey how do tou treat it? I suffer from chronic pain and also have all the above..
It is amazing that you are not only talking about the treatment but also the casue of the problem thank you very much.
I will try not to sit for long hours❤
Recently discovered this channel.
F**cking proper content to be honest.
Not these “do this everyday” or “main mistakes to avoid” scams.
Just clear scientific based info that's well documented and explained.
DOCTORS DON'T WANT YOU TO KNOW THIS ONE SIMPLE TRICK!
without clickbait thumbnails as well
Except it’s not evidence based. He is clearly cherry picking studies confirming his own bias. Systematic reviews says the opposite; APT is not the cause of lower back pain.
This exercise helped me:
ruclips.net/user/shortsLSyp-KojIf0?si=sbPNS6VPAt0z4I1v
I'm going to try this. I have so much trouble with my back, the last few days I haven't been able to stand up for more than a minute at a time. The picture of the weird back looks exactly like my posture, so I strongly believe this is the shoe that fits my problems.
update?
@@hellboy-pr6lc feeling a lot better. I haven’t made much progress, I don’t do the exercises every day, but I can feel the stretching is having an effect. I still have to rest a lot while walking, but at least I’m able to, and I can do the exercises more easily when I’m at the gym.
I don’t think these exercises would be bad for anyone, so I recommend everyone to do it just for core strength. It’s the most important muscle group, after all.
Great video, really liked the presentation, really eye opening and even without medical knowledge, makes a lot of sense and correction suggestions after each problem made a 10/10 video
Omg this sounds amazing! Ive been suffering from chronic back pain for years and has only gotten worse over time and ive defiantly got pelvic tilt. I sit a lot and I cant wait to try your suggestions!
Any luck?
a little but im still suffering @@abdulmalik6405
Thank you so much for this video! I have all the issues you named in the video and protruding scapula as well. A physical therapist that I went to in the past laughed at me and the exercises that she had me do were not helpful. I will do your suggested exercises consistently. I have Lems barefoot shoes and it feels great not having my toes squished into a triangle.
Same, hopefully we can be pretty much fixed by the end of this month. We got this homie!
any updates? how are you feeling
How are you now?
Our Strong Feet & Glutes Courses: barefootstrength.com/
i have been counsiously strugling with anterior pelvic tilt for almost a decade. I have been working on it for a large part of the time but i always missed some pieces of the puzzle. When the problems with my heaniated disc where solved i started to get problems with my feat the last couple of years. So now i'm working on that. I know a thing or 2 by now about pelvic tilt but like i said, pieces of the puzzle...I found your video to be very intresting and help me to complete the rest of my puzzle. but i have some Questions about some of the aspects. One of my greatest helps i have had is my current physio therapist. (had multiple, some i have learned from others came short.) You mention exercising the hip flexors is not productive. But my physio told me short muscles are weak muscles. I notice this to have thruth in it, so now i am confused. Anyway i think your video is great and helps me with my puzzle
It was difficult to understand the foot exercise when I watched. My calves become tight and want to cramp when I tried the exercise. Any suggestions on how to do the foot strengthening without my calves cramping?
Try as long your brain relax.. It overreacts. Maybe use roller before excercise?
MR, i have apt. All videos on youtube i watched suggested to strengthening hamstrings and glutes. why you didn't mention about these 2 muscles?
I am not thinking about heels of my shoes instead i every day stretching 2 times and 3 times a weak in the gym strengtehning my hamstrings, glutes and abs. I am on the right way to fixing my APT?
@@Catliketheif86 You're not using your toes enough. Try and press your toes hard into the ground in order to raise your heels. This technique will use the foot intrinsics more.
I wish more people, my PT and docs included, were willing to tell me how much my f'ing gut was contributing to my tilt. Because although strengthening my glutes and core and all that jazz definitely helped, getting that tire off the front has been the biggest factor and everyone was scared to tell me.
hey man what do you mean by that? I suffer from chronic baxk pain and I try to strengthen this muscles but I always feel something in my belly/guy that ia "stuck" and help creates that tilt..
"A good master keeps his horse under a roof"
This is encouraging that getting rid of my gut will naturally help this out a bit. More motivation.
Strengthening the booty fixed it for me. Even found myself getting lower back pain when standing for long periods as described. If your lower back hurts from standing too long, and manually flexing the booty eases the lower back pain, then do booty exercises until the glutes engage properly on their own
bro how to strength the booty. like doing squats creating a tension and pain in my thighs but i am not feeling anything in my booty. thus loosing motivation in doing squats please help me
hip thrusts@@factech6757
@@factech6757weighted hip thrusts
@@factech6757do barbell hip thrusts.
@@factech6757hip thrusts
I don't know how I stumbled on the channel, but I guess I have to thank the algorithm. It gave me lots of answers to issues I have and learning how they were caused in the first place, I now know exactly what to do about them. My mind is blown and I instantly subscribed
The best explanation I've ever seen in the subject. Thanks !
Agree ! Nevertheless, a bit confused about stretches, in spite of science presented in it. Many videos state that those irritate.
I am really impressed by this complete summary video. This video could be used in university courses ! Thank you
The arguing back and forth among the comments as to cause and effect of APT mirrors what I have found over the last couple of days.
I have been immobile for over a year due to illness and injury. My ability to function and my pain level are severely damaged.
I have to say this post is so clear and easy to understand. Perfect graphics...a pleasant voice. As a 79 year old woman (who has chosen to be barefoot most of her life whenever possible) I have begun to despair ever being able to function.
For instance, I KNOW I'll never be able to achieve /hold any kind of plank!
I've subscribed, and intend to explore this channel. Perhaps I will find something that is helpful.
Sigh!
If only reading about something could give you the benefits of actually DOING IT!😊
Important to note is that you can´t transition directly to barefoot shoes, especially if you walk on pavement most of the time. You need some degree of cushon for that, otherwise it will hurt your knees because of the likely high impact from non optimal barefoot gait.
Thank you for this very informative and hands-on explanation of the consequences of an anterior pelvic tilt - I love your purpose and down-top approach. keep up and enjoy the great work! I will make sure to share this content with as many athletes as possible.
Surprised glute bridge wasnt mentioned. Thanks! Tons of info
Brilliant and educative video. Thank you so much for opening my eyes on the topic. I have a slight tilt to take care of
🎯 Key Takeaways for quick navigation:
02:21 🪑 *Prolonged sitting leads to adaptive shortening of hip flexors, causing anterior pelvic tilt. Use a standing desk or alter sitting positions frequently.*
04:16 🤸♂️ *Hip flexor stretches, like kneeling lunges, can improve hip extension and help with anterior pelvic tilt. Spend one minute on each hip per hour of daily sitting.*
05:38 💪 *Build core stability with isometric exercises like planks and side planks to reduce anterior pelvic tilt. Focus on endurance rather than extended holds.*
08:23 🦶 *Weak foundation in the feet can contribute to pelvic tilt. Strengthen feet with barefoot shoes and exercises like supinated heel raises for stability.*
11:30 👠 *Avoid shoes with raised heels to prevent exacerbating anterior pelvic tilt. Opt for flat or zero-drop footwear for better posture and muscle health.*
Made with HARPA AI
I've used Converse shoes most of my life, they are flat. When I changed to some shoes which are more heel ergonomic I had less lower back pain. Just straight up using shoes which are NOT flat helped me.
This is a tremendous resource, not only for the info about pelvic tilt but also for studying SA eccent😊😊😊
Top video for the most part, but I have had a different experience with flat shoes. I wore flat shoes all my life, but had to make a sudden change to overpronation friendly new balance after having a laminectomy. The shoes with heel support have helped provide a lot of comfort. When you wear flats and walk or stand for a considerable amount of time, the shoes transfer all the pressure to your feet which then puts pressure on your hamstring, feet, and hip muscles.
I have shin splints that are caused by anterior pelvic tilt, tight hip flexors and quads and the internal rotation of my feet and knees - something you touched on in the video. Making the link to shin splints would be a great addition to this video as it's very hard to find good resources if you have this specific (low flexibility + recovering from injury and sitting alot) cause of shin splints
Wow. Wow wow wow. It’s like a mirror you held up with this comment. I have the same exact issues. Have you had a chance to correct this?
@jonathanzuniga3681
Lots of stretching of the hips, strengthening the glutes and hips and also the ankles.
Strengthen the glutes, hamstrings, abs/lower abs and hips:
- hip abduction
- Glute bridge holds with and without band on knees
- Bulgarian split squad with band pulling knee in
- any ab excercise but with pelvis tucked in
hip mobility
ruclips.net/video/jj2AAH6jbHk/видео.html
ruclips.net/video/LCoXWKJYYKE/видео.html
ruclips.net/video/EPrB_0OVcHo/видео.html
ruclips.net/video/tp8KPPffIJw/видео.html
check out this for ankle strengthening, which is also a problem after not running for so long. Everything needs to be flexible and strong
ruclips.net/video/dV8Ze1T7HkM/видео.html
This helped me alot, but its alot of work to get there! good luck!
I also got shin splits recently
I tweaked my lower back AGAIN the other day. I need this video so so much
Thank You I'm having a painful problem now . Going to do this 💪
update ?
You are so good at explaining you have a new fan
Amazing. Noticed a difference straight away. Will stick to this daily for a week or two.
And you just got a new subscriber. Awesome to see such a quality channel that's also homegrown.
Very informative video! Will add the exercises in my workout routine, thank you.
update ?
@@hellboy-pr6lc works, but you have to do it constantly. When you get up and before going to bed.
@@alcarides update? Has your ATP gotten completely fixed? If it has, did you also get taller by any chance?
@@Omxr74_ i did not get taller. My posture got a little better, it takes the tension out but still I have a pelvic tilt. Might have to get me fixed or seek professional help. So overall, it helps to get the tension out of the tilt and it makes it a little better over time but if it's strong tilted you should seek professional help. Hope that helps!
Thank you, these are easy to understand and contain no bullshit like I see in many other videos. Big plus for recommending barefoot shoes, I have a pair I use daily and a pair I use when I work out and I'm never going back to normal shoes!
I’ve had this since a very very young age and have always been active and am even very active now, don’t understand how this developed
I have this and rounder shoulders and no abs, if I stand up straight my whole rib cage pops out and make it look like I have big breast
You. Are. A. Hero.
After gaining some belly muscles the most beneficial for me was implementing walking technique - you should leave rear leg further behind
Another similar but amazing exercise to bulletproof your feet (and knees) is to hold on to something and lift your ankles off the floor, then bend your knees forward as much as possible and focus on standing on all 10 front toes while holding this position. Hold as long as you can, rest, repeat 2 more times. As you improve you won't need to hold on to anything and you will gain strength with flexibility in two of the most important joints in your body
OMG! What an eye opening channel! Thank you for sharing your expertise. Definitely informative and your delivery is awesome. Understandable, short enough to be thorough, yet watchable. I'm hooked on learning more from your channel.
this information is so contradictory to other videos i've seen. but ill consider it
What a quality resource you have provided with this video! Many thanks!
I wish the best for people who love to help other people. I subscribe
Im barefoot guy... Just found your channel... A no brainer subscription ❤
you missed reason #1, weak glutes due to prolonged sitting
I think your should’ve addressed text neck? It kind of looks like you have it or develop it which makes it look like your posture isn’t correct and you have a hump in your back you can see it in the plank and when you are standing profile
I was waiting for this video!
Thanks
Great job!
Great explanation, especially the one about the right kind of core strengthening exercises. I ditched cushioned shoes 6 years ago in favor of Vivobarefoot (despite working for an athletic footwear company at that time), and recently added core strengthening exercises like suitcase carry and plank hold on an exercise ball. Swimming has also been beneficial. My tilt is corrected to a large extent and my back is thanking me. My QL on one side had also shortened and was spasming often - that’s also getting corrected with the tilt correction and core strengthening.
Frequent deadlifts are helpful for strengthening my hip…3days a week- alternating high medium and low intensity
muscles that are tight are weak. I would recommend strengthening the hip flexors AND stretching them. Most people never train their hip flexors and this imbalance makes them tight. That being said this is probably one of the best videos made on this subject.
Got way more out of this than I expected to. Thank you! And a girl always likes a reason for a new pair of shoes ahah.
First!
And I needed this. I've had APT for like 10 years
Hello, I'm hoping you can help me with a small issue I'm having with this video. I can't seem to save this vidoe to watch it later, but I can on your other videos. I'd love to watch this at a later date
Haha raised heels. How about raised front shoes? Would they help tilt the pelvis posteriorly?
my case confirms all he says is gold
Awesome this video contained exactly what I needed. Thanks!
I have pelvic tilt with a straight spine (lack curve). It's horrible and looks bad.Regarding overpronation, some folks have subtalor joint misalignment (like me). This causes strain on the post tib. I would NOT recommend barefoot shoes since overpronation can be exaggerated and aggravate a flexible flat foot which leads to PF. I've already dealt with PTTD and had to wear an AFO. Better now, but folks have to be careful.With zero drop, this is okay for folks who have good dorsiflexion.
I found gold
Thanks for the vid but after some thinking and then researching I've realized I have posterior pelvic tilt!
These guys are the best best best best.. thank you💓❤️
You are a life saver! Thank you.
I didnt know situps were bad for this thank you👍
This video is good were it not for one thing - I really want to challenge the tight hamstrings argument. In anterior pelvic tilt the opposite is true - hamstrings and glutes are weak whereas front hip flexors are tight. If both hamstrings and front hip flexors were tight, there wouldn't be an imbalance and thus no APT.
Can't they also be tight and too weak at the same time?
@@cheesy_87 If they are too tight, they pull. That's what matters.
Not necessarily. If the body recognized there’s weakness and thus instability, the nervous system will tell the muscles to contract to hold tension as protection mechanism. So weak muscles can often feel tight, which is why stretching them doesn’t necessarily address the issue.
Tight = strong is a wrong way to think about it. The anterior pelvic tilt cause tension in the hamstrings because the insertion and origin of the muscles are separated from each other. They try to hold against the short iliopsoas and rectus femoris, but arent strong enaugh. Hamstrings, gluteus and rectus abdominus support a posterior pelvic tilt
Yeah it's about the lengthening of the hamstrings that is causing artificial tightness. The hamstrings aren't "tightening," they are being pulled into a tight state by the rotation of the pelvis
If this problem is solved, will it increase (improve) height?
Yes you will appear confident and taller
I’m Hoping this helps me !!! I love to deadlift .. but after a week or so I can barely walk as my lower back muscles are constantly contracting even for just walking or standing it is a nightmare .. my pelvis is mis aligned I’m sure of it .,, however although I love to deadlift I never ever stretch at all so I think my hip flexors and hamstrings are causing my APT thanks for this video o had no idea my problem could be explained in such a simple manor .,
Incredible mate! Thank you very much for this ❤
Amazing! Very systematical explanation
You’re the vid I’m looking for , Thank you SO MUCH
Sit-ups also activate the hip flexors... Do they now? How does a plank activate the hip flexors less than a situp? If hip flexors were not active during a plank, your hips would literally fall onto the ground.
It's not about activating them less, it's about strengthening them without shortening them. The hip flexor are already shorted, so sit ups will shorten them even more
@@Triggercut92 I do not think the guy in the video mentioned any hip flexor strengthening. He mentioned that sit-ups were "activating" the hip flexors which would be "counterproductive". Then he mentioned the plank as a better alternative, implying it somehow activates the hip flexors less.
In responce to what you typed, if I indeed understood correctly... There is no evidence whatsoever that performing concentric exercise of a muscle makes it shorter over time. If that were the case, literally every gymbro ever would have been walking around with every single skeletal muscle "shortened", because concentric / excentric exercises is what they do :D
Just do basic research on how the hip flexor functions. It’s fairly common knowledge that sit-ups require the hip flexors to activate. There are ways to get around it by using resistance bands or somehow activating your hamstrings during the sit-up to shutoff your hip flexors. Planks, WHEN DONE PROPERLY, completely eliminate and prevent the hip flexor from shortening. Activating your glutes and bringing your rib cage down, by either abdominal activation or a complete exhalation, during planks will deactivate the hip flexors and stretch them if you have apt. Without glute activation and a flared rib cage during a plank, then the hip flexors connected to your spine will become very tight and will usually cause pain for those with apt, so it’s very important to have proper form when doing ab exercises and having apt. Hope this helps :)
What about the flat foot? Is it recommended to wear an Arch fit shoes or flat shoes?
I don't want to give up my heels! Only wear them occasionally for functions, but would love to know how to recover and stretch after wearing them.
What sort of pelvic tilt might you have and in what direction if your left foot is almost always with the toes pointing outward to the left at almost a 45 degree angle but the right foot is straight and proper?
I have a saever flat foot case. All the recommendation is also good for me? Even the flat foot? I will be glad if you will make a video for people like me
DEAR SIR, I WOULD LIKE TO REQUEST YOU TO UPLOAD VEDIO OF SWAY BACK EXPALINING ROOT CAUSE / IMBALANCE OF MUSCLES, SYMPTOMS AND EXERCISES TO BE DONE TO CORRECT SWAY BACK. THANK YOU.
Amazing information, thanks for sharing it free ❤
Very well edited, very informative video. Thx
Best informational video I never seen, thank u sir
Alternative variations for the exercises for people who can't lean on their ellbows or knees would be helpful. Also what to do when walking in barefoot shoes gave you tendonitis and you're only able to get back into it slowly?
Otherwise great video with good explanations
i did that foot workout never felt those muscles activate like that before👍
Thank you for this!
Great Video! Informative and easy to follow exercises!
Thanks so much! Glad you liked it!
Great video Chris!
This is an amazing lesson! 👍🏻
I have a pelvic tílt and it sucks, thanks for your exerçises
love your content bro! cheers from Spain!
8:11 - I have to try placing my feet in such a position when doing a side plank.
Perfect exercice. Well described. Really helped
Is it good to do these exercises everyday or we should do alternative days?
This has got to be linked to rib flare.
I went to chiropractor 2 years ago and they have messed up my hips muscles. My hips is so so tight that it has shorten my leg and the short leg is doing everything movements and it has brought me so problems and pain. I don’t know what to do. I try to stretch but as soon as I stop it come right back.
I started to stretch my hip flexors very hard 4,5 years ago. I have been in chronic pain for 4,5 years due to that mistake. Trying to strengthen my hamstrings these days. Maybe that is the cure. Thanks for the video.
Can you explain why stretching your hip flexors caused chronic pain?
@@publiclag I can be wrong of course, but I started doing really, really ard stretches on them after every run i did. I think I over did it and something got broken and did not heal well. That's my take on it. Never had problems before. I did not stretch much before. But went at it like mad for a month or so
length through stength. lookup atb
Any updates have you fixed it?
@@drtay_ Thanks for asking. A small miracle has happened. I have gotten a lot better recent few months. I totally stopped training my quads and I am now only training my hamstrings and some buttocks. I can run again. Not totally pain free, but I don't limp anymore. I hope it can get even better with time. Stupid doctors made it worse, but I think I have found the way. Make my hamstrings stronger.
عاشت ايدك
This is fantastic! Thank you so much for the information!
Now I just need a video about ankle mobility :/
Damn are you me 😅
@@plwadodveeefdv my brother 🤝
Hey, thanks for the nice videos. I absolutely love your barefoot stuff and I'm always learning new things. What do you think about squatting instead of sitting as a normal day use?
Thanks for saving my back