Posterior pelvic tilt while sitting - fix PPT with your hip flexors
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- Опубликовано: 21 авг 2024
- Posterior pelvic tilt can cause hip pain and hip discomfort, especially when sitting for long periods of time. In this video, Maks demonstrates how to reverse posterior pelvic tilt by engaging the often neglected hip flexors. Try these exercises to sit for longer and with more comfort!
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ABOUT THIS VIDEO
Posterior pelvic tilt is a common postural issue for many people who sit for long periods of time. Sitting in posterior pelvic tilt can cause pain in the hip and low back region which can make sitting very unpleasant. In this video, Maks demonstrates two simple exercise to help engage the hip flexor muscles while sitting to make sure you're sitting with proper form. Let's learn to sit properly instead of fearing this normal and safe resting position.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
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I'm a few months in with fixing my posterior pelvic tilt and actually have a curve in my lower spine now! =)
For almost a year, I tried forcing myself to sit/stand more "normal"... But all it did was cause pain and cramping by the end of every day. No progress was made until I started a routine with daily hamstring lengthening stretches combined with strengthening my lower back and pelvis. I just can't believe it actually worked!! And fixing it fixed other issues too like neck and heel pain, as well as posture.
Please don't give up.. It _is_ possible! You can see results fairly fast too ✌️
What was your exercises?! Please help!
@@Juggernaut365 I dropped my heels off the steps to lengthen my plantar fascia and calfs. Then I lengthened my hamstrings using a strap while lying on my back. Then I added foam rolling for my thoracic and lumbar spine, as well as some back stretches. Modified angels on a workout bench, etc. After I felt the weight distribution changing on my feet and my pelvis started to tilt forwards, I added a full body stretch routine. Once I could effortlessly stand in a position I liked, I started doing strengthening exercises (especially hip, pelvis, and back) so I could make it permanent. And then the rest is just behavioral/habitual.
@@Anne_Onymous awesome, thank you so much. My ribs and pelvis are so miss aligned I can barely breath. I’ll try this, thanks again!
@@Juggernaut365 Oh and one last thing I did that helped was I took supplements. I took a multivitamin, Omega fatty acids, magnesium-potassium-, glucosamine-chondroitin, and collagen complex. Started adding supplements a little over a month into my routine and definitely felt a difference (particularly with the mg+K).
I do have a question. When you started doing the exercises, did you still force yourself to sit/ stand normally or did you let that come naturally as your muscles adapted to the exercises?
Believe it or not - I am 78, checked every video on youtube that focused on posterior pelvic tile and nothing worked, but just getting in the sitting position you describe, when I stood up after the video was over, my lower back wants to stay in a more neutral positon. No, I'm not cured yet but you can bet I'll be using this upright health exercise from now on - amazing stuff here! Thank you very much.
Finally I found the video. Everyone is obsessed with anterior pelvic tilt but nobody addresses this. Almost all male got this whole sitting.
Thank you for putting the ads at the end 💞
Thanks for the sitting workout, helped to isolate the hip flexors and to be mindful on my posture. Love it!
Man, this video hits the mark over and over for me (and I just picked up a rocker that looks exactly like yours at a thrift shop).
Very very very very good. There is so much questionable or unnecessarily complicated explaning regarding this, I really appreciate your clarity and ability to simplify while applying nuanced descriptives. Could you direct me to some of these movements for supine approach ?
Thank you again. 🐎
I have both posterior pelvic tilt and hip impingement. What is the best way to sit.
I have been following the exercising from your channel for hip impingement but I still suffer from pain when getting up from siting.
Thank you for putting out informative exercises. I’m so glad I found your channel 👍
Keep up the good work
Congratulations to Matt Hsu, along with the help of Maks, on discussing another very important subject. I agree with Matt and Maks that a person should not be sitting at a desk with a posterior pelvic tilt. However, the problem is that people cannot usually sit upright, without a posterior pelvic tilt for more than 15 minutes at a time, and then their back starts to sag again. Many practitioners in the health field then suggest the client use a back rest to hold their backs up straight for longer periods of time. The problem is that using a back rest usually does not work very well either, since the length of the seat varies from chair to chair, and people have different lengths of thighs, which determine how far back the person can sit in a chair. In other words, one back rest size does not fit all people and chairs, due to the variations that I just mentioned. Lee Albert, in his book entitled"Live Pain Free Without Drugs And Surgery" discusses this very subject, and suggests that people use a flexible pillow instead, which can be adjusted to fit into the small of a person's lower back, depending on the length of the chair, and the length of a person's thighs.
One final comment is that when Maks is sitting upright in the rocking chair, his knees are slightly higher than his hips. However, the hips should never fall below the height of the knees, and it is hard on a person's hips when the height of the chair is too low.
WooOoOooah, hip cramps are no joke - good sign of gains to come.
Thanks for the great exercises and cues.
Have just discovered you videos, and am obsessed!!! Keep up the great work!
This is the best video I’ve seen so far, thank you!
Thank you, Maks and Matt from Upright Health, for this very helpful video!
what muscles are used when u sit with an anterior pelvic tilt? and how long before the muscles in the back stop aching because I have sat my whole life in a posterior pelvic tilt and sitting upright now is a bit uncomfortable.
Thanku sir I am trying to achieve good posture but this vedio and in this vedio is very knowledgeable and helpful . must watch
Thank you so so much! This video saved my life!!!
Glad it helped!
So so helpful，fixed my problems right on point！
Best video I’ve seen. Thankyou
Sir very well explained
When you're short it is very hard to sit properly. I did try it on the lowest chair and put my feet on a raised surface and then I was able to feel the hip flexors.
Nice vid. Thanks
Thank you! Very clear
Give me more Maks!
absolutely brilliant, thank you.
Thanks
Thank you very much!
Hi, putting a pillow between my lower back and the chair when I seating is a big relief for me, I feel looser and taller afterward. Is that mean a anterior pelvic tilt or more of a posterior one
Did I fix your posture
Huge thanks
What if I have APT and sit a lot? Would these exercise help in that case too?
You and me both
Actually you need to do the opposite, because yours hip flexors, in most cases with APT, are tight. You need to stretch them and at the same time strengthen your glutes instead (try glute bridge for example), which will stabilize your lower spine in neutral position in your case.
Would like to see what recommendations for chairs and driving
how can we know is it a Pelvic anterior tilt or a posterior tilt?
Do you all recommend a chair for work?
Amazing
I have both posterior pelvic tilt and uneven hips, and arthritis in my lower back, can I do those exercises safely?
I am an elderly woman w/straight back. Am I too old to create a curve in my back.
how long should this take to correct?
is it possible to have posterior tilt when sitting and anterior tilt when standing?
I have it. It seems more rare
@@michaelspencer7870 yah i guess so
That actually sounds more habitual than anything to me. Also sounds like you could have weak abdominals as well.
I'd personally work on it now in fear of ending up with back pain or sciatica in later years.
I would work on strengthening my abs and core. Then once strengthened, _obsessively_ work on sitting with your pelvis and spine in the "proper" position until it becomes second nature.
That is another symptom of ppt. Do try and relax, your body shifts its pelvis forwards while it's still rotated posteriorly.
I have APT and sit like this, with ppt slouched. I am working on improving my ATP aswell, and am streching my hipflexors. How does this add up? Should I be doing these excercises or not? Thank you! :)
Same issue here. Start really working the hipflexors. Go look at kneesovertoesguy. He has some hipflexor workouts and his atg squat. That's all u need brotha.
@@andyland2838 Hey, thanks for answering! Stretching u mean?
And for kneesovertoesguy, is he both exercising them in addition to stretching? :)
Anything else that helped?
Thanks!
Me too, I just did these and think it improved my standing apt slightly. Will try to keep it up
I have PPT because of weak psoas muscle , how to train this muscle ?
I am an audio typist and use a foot pedal with my right leg which makes one leg higher than the other for most of the day while seated. Has this caused issues with anyone else? Other than swapping foot regularly, would anyone have any other suggestions please? Thank you.
Great video. Not addressed enough.... I felt the hip flexors immed. I have suffered with this for yrs. but wasn't sure what to actively do to fix it. I do notice that my hamstrings fire some with the hip flexors. Is this ok? Thank you.
Can posterior tilt give mid back pains while sitting?
Yes
some say it causes ppt some say apt, i am confused
the thing is my back hurts when i try to sit properly
The cramp in my hip flexors doesn’t seem to go away should I keep at it till i feel relief?
Cramp means your hip flexors are weak. Work on it and cramps fly away :)
Can I talk to u on ig or something I need to help I'm so worried bout my apt I've been stuck with it for 2 yrs and now have constant bak pai n helllp.
For me it’s getting worse instead
Still dont feel my hip flexor at all!!
thanks so much for expert advice . I believe the ''modern chair'' is worst invention ever created. I never had back pain til I got a desk job. I recommend Feldenkrais 'functional integration' treatments to get body back to its neutrality & then using these technique to help pain levels & establish new habits
what chair do you recommend then?
C C
Herman Miller
Life’s crazy either you wear your back out by working a desk job or wear your body out working in a warehouse/factory.. one way or another the back is gonna go!
nahhh that's interior bro
It's easy to be sucked into the confort of a chair. Too easy.