Hi Marcus Gomes, thank you so much for tuning into our video we hope that you find it helpful. For more articles, videos, recipes and resources you can also visit ExercisesFOrInjuries.com Take care! - Frances
I wish I could hire you as a personal trainer/physical therapist! I injured myself years and ago and essentially ended up with a permanent anterior pelvic tilt. Ugh! Well, good job with the exercises. Very useful. Good presentation too!
Hi Mark Raymond! We apologize for we missed your comment. We want to thank you for your feedback. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc. Have a lovely day! ~Kristine
I suffer with APT quite badly, I did these stretches last night before bed, and the relaxation I've had throughout my whole body ever since is crazy, stretched some things that definitely needed stretching. Will continue to do this often as well as strengthen the other muscles than can help fix this. Thank you
Hi, MONAHAN97! This is Kristine. Thank you so much for sharing your experience with our anterior pelvic tilt (APT) exercise video. We're thrilled to hear that the stretches provided you with such a positive and relaxing effect. It's fantastic to know that you've found relief and that the stretches addressed areas that needed attention. Remember, consistency is key, so incorporating these stretches into your routine will gradually help improve your APT. Don't hesitate to explore our other resources to strengthen the muscles that can complement these stretches. If you ever have more questions or need further guidance, please feel free to reach out. We're here to support you on your journey to a healthier, more comfortable you. On the other hand, do you often feel restricted in your movements? If so, you're not alone. Many people suffer from tight and underactive hip flexors, which can lead to a range of physical issues and discomfort. But here's the good news: We have the solution. Welcome to the "Unlock Your Hip Flexors Program." This program is your ticket to improved flexibility, reduced pain, enhanced athletic performance, and a life unhindered by the limitations of tight hip flexors. To learn more about the Unlock Your Hip Flexors program you can check out this link goto.exercisesforinjuries.com/uyhf_09_08_23. Thank you for trusting us, and we look forward to hearing more about your progress. Keep up the great work!
@ExercisesForInjuries Thank you so much because i just started a few days ago so i'm glad my lower back is starting to respond a little better as i go, i'm training my brain to continue these exercises.
Hi +Kevin Smith, this Joan from EFI. I am happy to know that the exercises helped you. Thank you for watching the video. W are here to help you in your pursuit to a pain-free life. You can check out this resource link with free videos and articles about Back Pain - exercisesforinjuries.com/back-pain/. I hope this helps.
Hi Sinisterz! Thank you for subscribing! We appreciate your support. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
thankyou both of you. I will be doing these.I enjoyed reading the comments,including all the appreciation for lovlie Genna, refreshing to see sweet respectful compliments like these.
Hi, @deborahstark! This is Kristine from Exercises for Injuries. We are glad to hear that you've found our helpful exercise video. Saving it on your iPhone is quite simple. Here's a step-by-step guide to help you: 1. Open the RUclips App: Launch the RUclips app on your iPhone. If you haven't installed it yet, you can download it from the App Store. 2. Find the Video: Locate the exercise video you want to save. You can use the search bar at the top to search for the video by its title or keywords, or you can browse through your subscriptions or the RUclips recommendations. 3. Tap on the Video: Once you find the video you want to save, tap on it to start playing. 4. Tap on the "Save" Button: Below the video, you should see a "Save" button (it looks like a bookmark icon). Tap on it. 5. Choose Playlist or Offline Save: You'll be prompted to choose whether you want to save the video to a playlist or for offline viewing. If you have a RUclips Premium subscription, you can select "Offline" to download the video to your device for offline viewing. If not, you can choose to save it to one of your playlists. 6. Access Saved Videos: If you've saved the video to a playlist, you can access it by tapping on your profile picture in the top right corner, then selecting "Your channel" > "Playlists" and finding the playlist you saved it to. If you saved it for offline viewing, you can find it in the "Library" tab of the RUclips app. That's it! You've successfully saved the exercise video on your iPhone for future reference. You can also check out our website for more videos and exercises you can consider: exercisesforinjuries.com/?s=anterior+pelvic+tilt
If you have any further questions or need assistance with anything else, feel free to ask! Thank you.
Muriel Cachola Lies b. Most people with ATP have tight weak hamstrings. 1. People are always sitting. Hamstrings aren't being stretched so they weaken out. 2. People who sit are usually sitting for a long time, thus those hamstrings (and other leg muscles) start to weaken. 3. Hamstring become tight because they hip flexor a become tight, pulling the hips into a forward motion. 4. Bottom line, you don't stretch weak muscles unless you want to fuck them up. (Hamstrings are already being stretched out as mentioned above) Really what people need to do is strengthen the hamstrings AND core muscles whilst stretching hip flexor. But stay away from shit like sit-ups since that's mostly a hip flexor movement. Not to mention they're bad for the spine in general.
+Steve Wil Hi there! With all due respect, I am not at all lying. I am merely giving information based on my clinical experience with patients who have low back pain and based on journals and articles I have read over the internet. I agree with you that the hamstring muscles have tight weakness, but my definition of "strong" in my previous reply meant "overactivity" and I think a much more appropriate term I should have used to avoid the confusion. I agree with you that core strengthening and stretching the hip flexors are essential in resolving anterior pelvic tilt, however, I have always STRETCHED rather than strengthened the hamstrings of my patients because based on my low back pain patients, almost all of them have tight hamstrings. The stretched muscles are the gluteals and abdominals, thus strengthening is needed. The tight muscles are the back extensors, hip flexors and hamstrings, thus, stretching is the best treatment. That's all. Take care! :)
Hi Jermaine! Thank you for watching! If there's anything we can help you with, do send us a message at Support@exercisesforinjuries.com. Thanks again and take care! ~Leslie of EFI
you guys are doing good work here. I have APT with acute scoliosis and torticollus and pain has been brutal for a long time. I finally have a bunch of appointments with therapists and chiro and hese stretched helped get rid of a lot of tightness in my muscles that were causing quite bad nerve pain due to impingement. Thanks!
+Jj Nich Hi there! This is Muriel from EFI. Great to hear that you feel a lot better! I hope that you keep doing the stretches to maintain your progress. Thank you very much! :)
Hi sir . Amazing video so far. I'm 25 years old with anterior pelvic tilt. I have disc herniation at L5S1 recently operated on with microdiscectomy. Can you plz tell me the exercises to avoid while I'm also suffering from anterior pelvic tilt.
Hi Makeup bykhani ! This is Jennifer. Thank you for reaching out to us. When you are suffering from anterior pelvic tilt, there are some exercises you need to avoid in order to prevent from exacerbating it. These are the following: 1. Sit ups - anything that involves trunk flexion should be avoided as you may feel the exercise in your hips and thighs, and when it does, you will likely get muscle contraction in those muscles, which contribute to the muscular imbalance causing anterior pelvic tilt 2. Leg Raises - any exercise that involves hip flexion may exacerbate anterior pelvic tilt this is due to the fact that any hip flexion will activate the hip flexors to contract contributing more muscle contraction causing anterior pelvic tilt. Aside from these exercises, you must also avoid prolonged sitting and standing and make sure that you observe correct body posture and that your spine is always aligned. Hope this suits you well.
@@ExercisesForInjuries thank you so much 😊😊... my issue is anterior pelvic tilt alongwith disc herniation. I really want to know if anterior pelvic tilt is helpful in case of disc herniation . I mean does it to helps prevents disc herniation??
@@makeupbykhani8178! This is Jennifer. An anterior pelvic tilt is when your pelvis is rotated forward, which forces your spine to curve. It’s often caused by excessive sitting without enough exercise and stretching to counteract the effects of sitting all day. If you have an anterior pelvic tilt you may notice that the muscles in the front of your pelvis and thighs are tight, while the ones in the back are weak. Your gluteus and abdominal muscles may also be weak. When your back muscles are weak, this may cause low back pain, as such may also contribute to disc herniation. Having said that, exercises to for your disc herniation will help with your anterior pelvic tilt. Here are some helpful that you can do for your disc herniation, at the same time beneficial for your anterior pelvic tilt: 1. Spinal Decompression How it helps - Spinal decompression should be the very first thing you do to treat a herniated or bulging disc because it essentially creates space between your vertebrae, and thus takes pressure off the discs. How to do it - Use a bar or the top of a door (or anything you can hang from) and allow your body to “just hang”. - Hang for 30 seconds and do 3 sets. - Release very slowly from this so as not to cause any spasms. ** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 2. Standing Extension How it helps - This standing extension helps reverse what you do on a daily basis (hunching)… Since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position. How to do it - Begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling. - Start with 10 repetitions and do 2-3 sets. - This one is particularly great to do when you need a break from sitting at your desk. ** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 3. Half Cobra Pose (Prone Lumbar Extension) How it helps - The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back - which will in turn alleviate the pain. How to do it - Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. - Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). - Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead. 4. Full Cobra Pose (Advanced Extension) How it helps - This stretch is based on the same principle as the half Cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms. How to do it - Once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed. - Hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch. - Eventually try to hold this pose for longer if it feels good (20-30 seconds). ** If you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead. 5. Cat-Cow How it helps - This is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery. How to do it - Begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling. - Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet. - Aim for 10 repetitions of this stretch and do 2-3 sets. 6. Bird Dog How it helps - This exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs. How to do it: - Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips. - Raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso. - Hold this position for 2-3 seconds before slowly returning to the starting position. - Repeat with your right arm and left leg. - Alternate sides for 10 repetitions and do 2-3 sets. ** Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck. 7. Plank How it helps - Just like the bird dog, this “Core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles). How to do it - Begin lying on your stomach with your forearms against the mat. - Engage your core and lift your body so that you are resting on your forearms and toes. - Start with 10 second holds and work up to 30 second holds, do 2-3 sets. ** Ensure to keep your back straight throughout the entire exercise - spine in neutral position. Hope this suits you well.
@@makeupbykhani8178 You are welcome. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc. Don't hesitate to contact us if you need further assistance. Have a lovely day! ~Kristine
Thank you Wilma for your kind words. We are glad to know that you find the exercise video easy to follow and understand. For more helpful tips and tricks, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Super collection of stretches! I had been shown these before along with others but have neglected to keep them going. Hopefully, I will get back to doing these! I discovered another way to do the pigeon pose when it's difficult to get into the floor: I use my bed or another surface around hip height, place the bended leg up onto the surface, & lean forward. You still get a great stretch of the hip, not as much of the front of the leg you're standing on, but you can adjust that leg by moving it further back once you are stable and get a reasonable stretch. Thanks for sharing these extremely beneficial videos!
Hi buvaneshwari sivalingam! This is Kristine. You are welcome. We are glad to hear that the video is a great help to you. You can also check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc. Have a lovely day!
Hi +Jorge Acosta! Leslie here from EFI. Thank you for your message. Would also like to encourage you to check www.exercisesforinjuries.com for more materials from EFI.
Hello! Thank you for your video. Very well explained indeed. In the past, I suffered from very serious injuries, including an Achilles tenton broken on my left foot, an anterior cruciate ligament broken on the same leg, but I left it as it is (without an operation), and I also had my hamstrings (same leg again), seriously injured three times. Unfortunately my story does not stop here, cause I now suffer from pain in the left hip and the left knee, (on the surface of its outer side, not inside its joint), every day, for almost two years now. The pain, luckily (for the time being), decreases for some short periods of the day, lately. An M.R.I. examination showed degenerative changes to some intervertebral discs, as well as a scoliosis in the lower part of the spine and correct me if I’m wrong, but I strongly believe that the scoliosis developed very gradually, due to my injures of the hamstrings. Of course I’ve payed several visits to Orthopedics and physicians, but I haven’t got a clue of what I have to do as a therapeutical treatment (apart from the solution of an operation which I don’t wanna have…) Anyway some every day light exercises, was a common point for all. So after all these, (please forgive my gab) I have only one question to submit: Do I have to include the hamstring stretching in my every day gym exercises, or if I do the scoliosis will be even worst? Kind regards John Negrepontis
+Virgyl Tracey Hi there! This is Muriel from EFI. Thank you for sharing all those information with us. Anyway, about your scoliosis being related to your recurring injury to your hamstrings, I think it is possible because muscle imbalances cause the spine to rotate to one side and your one-sides hamstring problem may have started pulling on your pelvis, thus affecting your lower spine (lumbar spine). About your question, yes you can include the hamstring stretch in your every day gym exercise because this is one of the muscles that become tight when you have scoliosis. Stretching the hamstrings, along with the other muscles like your gluteus maximus, quadratus lumborum, latissimus dorsi, etc. is important in helping your body counteract the rotation in your spine. Though you must know which side is the curvature of your scoliosis in order for you to know which side should you focus on during stretches. Aside from that, strengthening your weak muscles, which is the opposite side of the tight muscles, and exercises to lengthen your spine can help you prevent your condition from worsening. :) I hope I was able to answer your questions. Thanks and take care! :)
Thanks you for the video, but it is even better the way your team manage the comments on RUclips, they are very very useful and nice! Un saludo desde España :)
Hi Zareena! This is Kristine of EFI. We are glad to hear that the exercises worked for you. We also would like to recommend these exercises as they may also help with back pain and here are the links: exercisesforinjuries.com/best-exercise-for-low-back-pain-flare-up/ exercisesforinjuries.com/6-easy-stretches-relieve-lower-back-pain-open-tight-hips/ Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Thank you Kit Carson for watching the video. This is Joan from EFI. We are glad that the exercises helped you. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Hi Ergi Seiti! This is Kristine from Exercises for Injuries. Thank you for your feedback. We are glad to hear that you find the exercises to be of help. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Hi ام سارة سارو, Thank you for checking our RUclips channel. kindly subscribe we have more videos that might be helpful. share this to your family and friends. have a nice day! ~Mylah
Hi Dominic! Leslie here from EFI. Thanks for the message. Yes, glute bridges is a good exercise. Check out this article from Rick's website - exercisesforinjuries.com/4-home-exercises-to-get-your-glutes-fired-up/.
Yes they are. I noticed improvement when I did them. Anything that stretches the top part of the leg (quad) and strengthens the bottom part (glute) is good. I also found lunges to help heaps.
Thanks Merlin Geikie! Hope you'd try the exercises shown on the video. Do you have other concerns? Please don't hesitate to send us a message at support@ExercisesForInjuries.com. - Sundy
is it normal if you have an apt that when doing the back arc (i think its the exercise 4), im hearing a click on my lower left side of my back. thank you
I am 85 yrs old . Suffering of a back degeneration . Had three back surgeries to replace discs . I am in therapy now following an open heart surgery ! I would need a soft program for th rest of my life .What do you think ?
Hi, Anna! This is Kristine from Exercises for Injuries. As a general rule, avoid lifting, pushing, or pulling anything heavier than 10 pounds for six weeks after surgery. This includes carrying children, groceries, and suitcases, mowing the grass, vacuuming, and moving furniture. Don't hold your breath during any activity, especially when lifting anything or when using the restroom. You should aim to exercise for a total of 10 to 30 minutes at a time, somewhere between one and three times per day. You can benefit from walking on a treadmill or spinning on a stationary bike. Wait at least one hour after meals to do your exercise and walking program. Avoid hilly areas and excessive stair climbing. Pace yourself when climbing stairs. Exercising in cold and windy or hot and humid weather puts stress on your heart. You may find low-impact exercises like swimming, cycling, and yoga to be good for you too. Eventually, you should be able to start incorporating weight-bearing exercises and more strenuous activity into your routine. Just don't start any new exercises without getting your doctor's okay. Exercise prescription may vary, and you may need to get in touch with professionals to help you create a plan. Your physical therapist can help you determine risk factors that may lead to low back pain or sciatica. In the meantime, here are some exercises you may consider: Arm exercise Begin with arms straight out in front at shoulder level. Take a deep breath while raising your arms above your head. While breathing out, touch behind your neck, then lower your arms behind your back. Relax. Repeat 10 times, every day. Trunk rotation Put your hands on your hips and feet flat on the floor. Slowly twist your waist and shoulders around to look behind you. Left, then right. Repeat 10 times, every day. Leg straightening Keep your thighs on the chair, straighten one leg. Relax that leg and then straighten the other leg. Repeat 10 times, every day. • The exercise should be done once a day and can either be completed all at once or spread-out throughout the day. • All exercises should be done slowly with relaxed, deep breathing. Make sure you are not holding your breath during the difficult parts of any exercise. The exercises should be comfortable and painless. Do not push any exercises or activity to the point of discomfort or pain. Methods to prevent future back problems include: • Maintaining proper posture when sitting • Avoiding frequent forward bending • Avoiding heavy lifting • Exercising regularly They say an ounce of prevention is worth a pound of cure, so be sure to do everything you can to prevent your back pain or sciatica from returning. We hope this helps. We wish you well. Thank you.
Hi Ahmad Hassan, , this is Joan from exercisesforinjuries.com/. Thank you for watching the video. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
I found this video very helpful . I've tried yoga for 4 months 5 times a week for over a half hour . About 3 weeks of trying your suggestion method I'm starting to improve .All I've used is the down dog and straight into the cobra . I do a few times a day without anything more than a 30 second hold . 👍👍
Hi Golfgtiguy! We are glad to hear that the video helped. Our apologies for the delay on our response as we may have missed your comment. Please do let us know should you need further assistance. Please do check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc. Have a lovely day! ~Kristine
Hey, first of all, thank you so much for the video, very useful. Second, you do have a second, older video named "3 best stretches to fix APT", what is better to do? I'm a bit confused. :)
Good day BartholomaeusBaer ! To help you better we have acknowledged this concern and rest assured that this will be handled by one of our Physiotherapist. They will respond to you with more information within the next 24-48 business hours. Thank you and have a great day! - Mico
Hi BartholomaeusBaer! This is Jennifer. This video is a better version of the old one since it has more exercises and even progressions which would help fix APT more. The exercises in the old video are also included in this new video. So this one is better than the old one. Hope this suits you well.
Hi joewhatsup, thanks for watching. We're glad that you find this video interesting. Don't hesitate to ask if you have question, we'd be glad to assist you. ~ Jeff
Hi Red, Thank you so much for watching! If you needed assistance please do not hesitate to ask. Hit like and subscribe for more of our content. Have a great day ahead! ~ Mico
These are great exercises, and i can tell my hips are tight. But I can't do that first exercise without pretty bad pain somewhere around my calf or just to the outside of my calf when my foot gets over knee high. Any ideas what muscle that's using?
hi i was wondering if there is anymore ideas for anterior pelvic tilt for the lower back part it only effects my....right side in lill dull pain from glut/hip/back area. been strengthening my hamstrings, abs slightly....maybe i should go too physio therapist? i think i've had this for a decade. and power lifting doesn't help.
+Steven Last Hi there! This is Muriel from EFI. If you've had that pain for such long a time, it is always better to consult with a medical professional, like a physiotherapist. They can better assess what caused your pain in the first place. The main muscle group that would be important to strengthen is the core muscles. A physiotherapist can better guide you on the safe exercises you can perform in order to address your back pain. Just follow the specific exercises for your back (stretching and strengthening) , be more conscious with maintaining proper posture in all activities, incorporate rest during prolonged activities and you'll notice the improvement. I hope that was helpful! Thanks and take care! :)
Hi dianemcginnis! This is Kristine from the Healthcare Specialist Team and we handle health related concerns. Strengthening exercises can be beneficial for individuals with scoliosis to help improve posture, reduce pain, and increase stability. Here are some general guidelines for strengthening exercises for scoliosis: 1. Core Strengthening: Strengthening the core muscles can help support the spine and improve posture. 2. Back Strengthening: Strengthening the muscles of the back can help stabilize the spine and reduce curvature. 3. Pelvic Floor Strengthening: Strengthening the pelvic floor muscles can help support the lower back and improve pelvic alignment. 4. Balanced Muscle Development: Focus on exercises that promote balanced muscle development on both sides of the body to help reduce muscle imbalances caused by scoliosis. 5. Flexibility Exercises: Incorporate stretching and flexibility exercises to improve range of motion and reduce stiffness. 6. Low-Impact Exercises: Opt for low-impact exercises that are gentle on the spine, such as swimming, walking, or cycling. These articles may help with scoliosis: What you need to know about Scoliosis (Part 1) exercisesforinjuries.com/types-of-scoliosis/ Scoliosis Management and Exercises (Part 2) exercisesforinjuries.com/best-scoliosis-exercises/ 7. Consult a Professional: It's important to consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have scoliosis. They can provide personalized recommendations based on your specific condition and needs. Remember to start slowly and gradually increase the intensity of your exercises over time. Listen to your body and avoid any exercises that cause pain or discomfort. Consistency is key, so aim to incorporate strengthening exercises into your regular routine to experience the benefits over time. We hope this helps. Please let us know should you need further assistance we’ll be glad to assist. We wish you well. Thank you.
Great video! Wondered if i could ask a question... I've had a lot of issues with pain in between my shoulders blades and ok top of my shoulder blades. I checked a Google imagine and the closest pin point of some source of the sever pain appears to be from the infraspinatus... it's like I have a huge knot just below the bone above this. I've been trying all sorts like better posture, stretching shoulders and back, pelvic tilt stuff and anything I can think that's causing it along with stress reduction through meditation but can't seem to shift the pain. Do you have any tips?
Hello Sean, I'm Laramie from EFI. Shoulder blades pain can be confusing because the causes aren’t always obvious. Have you tried consulting a doctor regarding this?
Laramie Sanchez-Mangubat, hey, as of yet no because I was hoping it would be a case of being able to stretch it out but its been bad for 4 says now! Plus the doctor would just send me to a physio which would take 2-4 weeks or cost me money which I don't have :(
It would be much better if you'll consult a doctor and if you're not satisfied, ask for a second opinion from a different doctor. It's always important to find out what's behind the pain so that we can give good advice to help treat you and ease that pain. Hope this helps..Take care and have a great day!
Hi +Ash Pash! Thank you for your message. This is EFI Customer Support. Lower abdominal exercises like leg raises, v sit-ups, decline sit-ups, etc., if done incorrectly, can worsen the already tight hip flexors, thus, increasing the APT. Proper positioning of the spine where the back is flat on the floor or the pelvis is posteriorly titled will help improve the APT. Aside from the exercises, what you need to avoid are daily activities that cause you to assume an incorrect posture like prolonged sitting for several hours, prolonged standing. You need to be conscious of your posture at all times, assuming instead a neutral pelvis, which is the midway between anterior and posterior pelvic tilt. Also, incorporate rest periods by stretching your shortened muscles and by simply walking around just to take the tension off your back. Strengthening your core muscles is a must in order to avoid APT, and running is one activity that can help strengthen the core muscles as well.
Hi nosillaxoc, this is Joan of EFI. You should do these exercises everyday and if you want faster results, do them twice day. You can do them in any order, before or after your workout, there is no difference in effectiveness. Remember not to exaggerate the stretch more than necessary to allow for a minimum effective change. Each day it will improve. If you’re noticing change, enjoy it and be consistent. Consistency is more important than when you do them. Take care!
I have been doing stretches and now I don't have lower back pain much when I sit for sometime. But recently I have been feeling slight pain at bottom of backbone, is it normal ? P.s I have also been doing gym workouts for past 3 months but I noticed Apt just few days ago
Hi Thanks for the informative video. I've pretty much ALWAYS had APT and I sit all day long at a computer. Running, sit ups, etc all usually make my back tired quite quickly also. Would you recommend standing at a desk instead of a lower one I sit at? Thanx again :-)
+MJ D Hi there! This is Muriel from EFI. If you work in front of the computer most time of the day, it is best to take frequent breaks like every 30 minutes stand up, walk around or stretch. In both sitting and standing, you need to move to take off the pressure off your back, or rock, shift weight when standing. You may want to try incorporating rest periods, stretching your body a bit, before you try working on a standing desk. Also, take note of this position: elementalergonomics.files.wordpress.com/2014/01/elemental-ergonomics-graphic-use-this.jpg This is the most ergonomic position wherein you have less chance of straining your muscles. That's all. Take care! :)
That is a downward dog / cobra pose that I would kill for! She makes it look effortless. She does great demonstrating everything, but I'd like to see Rick coach someone through the poses who isn't as flexible.
Hi Guy! We will try that on our future videos. Thank you for the suggestion. Thanks also for tuning in, Don't forget to share this video with your friends. Please like and Subscribe for more. Should you have any questions feel free to send us a message. You may contact as at support@exercisesforinjuries.com if you need assistance. Have a great day! - Mico
Agree ! People who got APT from sitting at a desk for years will scream with pain doing just one of these. There are easier versions for gradually working up to these ones without disgusting the person.
Hi Nassar Mohamed! This is Kristine from Exercises for Injuries. Here are some stretching exercises you can consider: 4 Simple Seated Stretches for Happy Hips exercisesforinjuries.com/4-simple-seated-stretches-for-happy-hips/ 3 Exercises to Reverse Bad Posture exercisesforinjuries.com/3-exercises-to-reverse-bad-posture/ Aside from doing exercises, it will help to follow these guidelines to prevent injury. Here are the links to the article: Safe and Effective Flexibility Training exercisesforinjuries.com/safe-effective-flexibility-training/ Please let us know should you need further assistance. Wishing you well. Thank you.
+jian lun Hi there! This is Muriel from EFI. Yes, doing thestretches in the video, and also incorporating some core muscles strengthening can both help fix your posture and relieve your back pain. I hope I was able to answer your question. Take care! :)
I have APT. I also can't cross my legs correctly when sitting on the floor. Are these related? If so, is there a certain stretch that I need to focus on? Thanks
Hello Robert, I'm Laramie from EFI. Almost all the stretches indicated in this video is recommended for those having APT and also my answer is yes regarding your question if these inability to cross legs and APT are related. I hope this helps! Take care.
Hi Louise! This is Kristine from the Physiotherapy Team. Sorry to hear about that. Unfortunately, there is really no way to accurately predict how long it will take even if we knew the exact methods being used, everyone responds differently to training for a variety of reasons. We need to consider that if your pelvic tilt is due to a structural problem then it may take longer as compared to those with muscle tightness. We don't expect significant results immediately. Well, for some people, they get good results in few days, some people have reported improvements after a couple of weeks. The results really depend on each person. Please note that people respond to exercises differently as not all conditions are exactly the same. The severity of the condition also determines the speed of response to exercise. In addition, external factors may also affect the outcome of your exercises. For example, if there is the presence of another injury or condition that prevents you from getting better after stretching. You may need to have your hip assessed again for possible underlying conditions. The Unlock Your Hip Flexors program's main goal is to build more strength to the hip flexors muscles. Lastly, APT is often the result of tight hip flexors. When your psoas is tight, it pulls the pelvis forward creating an APT, when this happens, there will be an internal rotation of the hip and knee and that will compromise your low back, hamstrings, and calves, thereby producing pain. We would recommend that you continue to do the UYHF program on a regular basis and consistently. By means of continuous stretching, your muscles will eventually be lengthened. Diligence and patience are vital to the success of your treatment program. So don't lose hope continue your efforts and eventually you will see results. To learn more about our program Unlock Your Hip Flexors here’s the link store.exercisesforinjuries.com/products/unlock-your-hip-flexors?_pos=2&_psq=unlock&_ss=e&_v=1.0. Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Hi Karen! Hypoesthesia is a total or partial loss of sensation in a part of your body. Sometimes it's accompanied by pins-and-needles tingling. In addition to losing a sense of pain, temperature, and touch, you may not feel the position of the numb part of your body. Not being able to feel one side of the body will require you to adapt by doing exercise with a mirror in front of you. This way you will have feedback on how the said side is positioned while doing the exercise. This will allow you to maintain the correct position, and proper posture when doing the exercise. Unfortunately, we do not have a program to help with one-sided weaknesses. However, if you are suffering from stroke and one side of your body is weak and not able to feel these exercises may help. On the other hand, there is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability, and upper arm strength. In addition, emerging research suggests exercise may improve depressive symptoms, cognitive function, memory, and quality of life after stroke. You can do these exercises to help with your recovery and goal: Exercise 1 To strengthen the muscles that stabilize the shoulder a.Lie on your back with your arms resting at your sides. b. Keep your elbow straight, lift your affected arm to shoulder level with your hand pointing to the ceiling. c. Raise your hand toward the ceiling, lifting your shoulder blade from the floor. d. Hold for three to five seconds, and then relax, allowing your shoulder blade to return to the floor. e. Slowly repeat the reaching motion several times. f. Lower your arm to rest by your side. Exercise 2 To strengthen the shoulder muscles as well as those which straighten the elbow a. Lying on your back, grasp one end of an elasticized band* in each hand with enough tension to provide light resistance to the exercise, but without causing undue strain. b. To start, place both hands alongside the unaffected hip, keeping your elbows as straight as possible. c. Move your affected arm upward in a diagonal direction, reaching out to the side, above your head, keeping your elbow straight**. Your unaffected arm should remain at your side throughout the exercise. d. During the exercise, stretch the band so that it provides resistance. Exercise 3 To strengthen the muscles which straighten the elbow a. Lie on your back with your arms resting at your sides and a rolled towel under the affected elbow. b. Bend the affected elbow and move your hand up toward your shoulder. Keep your elbow resting on the towel. c. Hold for a few seconds. d. Straighten your elbow and hold. e. Slowly repeat several times. Note: Try not to let the hand roll in towards your midsection/stomach Exercise 4 To improve hip control in preparation for walking activities a. Start with your unaffected leg flat on the floor and your affected leg bent. b. Lift your affected foot and cross your affected leg over the other leg. c. Lift your affected foot and un-cross, resuming the position of step b. d. Repeat the crossing and un-crossing motion several times. Exercise 5 To enhance hip and knee control a. Start with your knees bent, feet resting on the floor. b. Slowly slide the heel of your affected leg down so that the leg straightens. c. Slowly bring the heel of your affected leg along the floor, returning to the starting position. Keep your heel in contact with the floor throughout the exercise. Note: Your foot will slide more smoothly if you do this exercise without shoes. Exercise 6 To improve control of knee motions for walking a. Lie on your unaffected side with the bottom knee bent for stability and your affected arm placed in front for support. b. Starting with your affected leg straight, bend your affected knee, bringing the heel toward your buttocks, then return to the straightened position. c. Concentrate on bending and straightening your knee while keeping your hip straight. Exercise 7 To improve weight shift and control for proper walking technique a. Start with your knees bent, feet flat on the floor and knees close together. b. Lift your hips from the floor and keep them raised in the air. c. Slowly twist your hips side to side. Return to center and lower your hips to the floor. d. Rest. Repeat motion. Note: This exercise may be difficult for some stroke survivors and it may worsen back problems. Do not do it if you experience pain. Exercise 8 To improve balance, weight shift and control to prepare for walking activities a. The starting position is on your hands and knees. Weight should be evenly distributed on both arms and both legs. b. Rock in a diagonal direction back toward your right heel as far as possible, then as far forward toward your left hand as possible. c. Repeat motion several times, slowly rocking as far as possible in each direction. d. Return to center. e. Rock in a diagonal direction toward your right hand. Move as far back as possible in each direction slowly. Note: For safety, an assistant may be nearby to prevent loss of balance. This position may not be appropriate or safe for elderly stroke survivors. Consult your doctor and/or physical therapist before attempting this exercise. Exercise 9 To simulate proper weight shift and knee control necessary for walking a. Stand with your unaffected side next to a countertop or other firm surface. Rest your unaffected arm on the surface for support. b. Lift your unaffected foot from the floor so that you are standing on your affected leg. c. Slowly bend and straighten the leg on which you are standing through a small range of motion. Try to move smoothly, not allowing your knee to buckle when you bend, or to snap back when you straighten. d. Repeat the knee bending and straightening several times, slowly. Exercise 10 To simulate proper weight shift while strengthening hip and pelvis muscles a. Stand facing a countertop or other firm surface for support. b. Shift your weight onto your right leg and lift your knee straight. c. Return to center with both feet on the floor. d. Shift your weight onto your left leg and lift your right leg out to the side keeping your back and knee straight. e. Repeat several times, alternating lifts. Fatigue while exercising is to be expected. Like everyone else, you will have good and bad days. You can modify these programs to accommodate for fatigue or other conditions. Avoid overexertion and pain. However, some discomfort may be necessary to make progress. Please do let us know if you have a specific area or target muscles that you need exercises for. We’ll be glad to assist. Hope this helps. Wishing you well. Thank you.
Execute me！ Ｗhat is weight workout i can't do that if suffer from Anterior Pelvic Tilt ? I don't feel the painful when do exercise , but want to know if i do weight work out to get worst
Hi Shark22419, this is Laramie from EFI. APT basically occurs as a result of having bad posture. When you perform heavy compound lifts such as the deadlift and you use poor form, APT could be the end result. It could be a permanent issue if no corrections are made. I hope this helps, take care!
Hi Martok84, this is Joan from EFI. You can check out this link for the blog post about this exercise - exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/. Thank you very much for watching the video.
Hi Jyotsna Patil! This is Kristine. You are welcome. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care.
+Eglisakis Hi there! This is Muriel from EFI. May I ask, how many days or weeks ago did you pull your hamstrings? If this is less than 3 days, then you should rest the area first, apply cold compress, elevate the area and avoid aggravating activities. Once pain has lessened, warm up your body prior to stretching, then GENTLY stretch your hamstrings to maintain the muscles' extensibility. Make sure you are feeling a light stretch only. If it feels sore after, then you can apply ice afterwards. I wish you well. Take care! :)
Hello sir i am 17years old boy, i've been gaming a lot in the last 4 years and the endless hours in front of PC really f*cked up my back, so my question is will the stretches you show correct the ''duck back'' i have with the ass out or only reduce the pain in the lower back, because sometimes while i walk a lot i get lower back pains. I decided to attempt fixing my back myself or atlest give it a try for a 3 mounts, before going to psychotherapist or even in the worst case scenario correction surgery, but i don't think its that bad... but its visible and people sometimes make fun of it. Btw i still sit minimum of 5hours a day on PC. I have RUclips channel and doing some other stuff for money and all this takes time, but i will try to make breaks....
Hello Just Redio, Laramie here from EFI. Yes, taking a break will make a big change in your back. Any of these exercise wont be effective if you wont change some of your habits that often lead to poor body posture.
Thank you sir! *Should buy one of those lumbar support belts and wear it thru out the day for faster results maybe?* My friend said that they are bad to use for long periods of time and can make your back get used to it and make it even worse afterwards, but i wanted to ask you anyways since you are professional. Thanks in advance!
buy an inflatable power ball to sit on when you are using your PC. use a belt if you want but not all the time.. ankle weights will maybe help your pain when walking. There's lots of vids on youtube to help you fix your problem. hot water bottle will help with pain.
Hi +Cooks Lalli, this is Joan from EFI. You are welcome. Thanks for watching. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/. Take care!
Hold up! 5:18 all of them are great but typically us people that have a pelvic tilt have extremly tight hamstrings, so getting into the downward dog for me is practically impossble and it hurts, would u recommend replacing it for a cobra pose type stretch instead?
+Adrian Katzenstein Hi there! This is Muriel from EFI. The muscles being stretched in the cobra pose are the hip flexors, abdominals and the chest muscles. The downward dog pose is very helpful in stretching the hamstring muscles, as long as it is done in correct form and with proper breathing. To modify the downward dog pose, you may bend your knees, or prop your hands up on blocks or a chair that is safely anchored to the wall. The higher the blocks or chair, the easier it is for you to straighten the legs and progress it by choosing a lower chair or on the floor. By the way, here is the article about downward dog pose and check out the pictures in the blog: yogagypsy.blogspot.com/2013/05/yoga-tip-tuesdays-downward-facing-dog.html I hope that was helpful to you. Take care! :)
Hi Elliot Pavitt! Thank you for checking out our video. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Hi +Bhupinderjit Singh! Leslie here from EFI. Anterior Pelvic Tilt is the postural position when your pelvis tilted forward. In other words your butt sticks out making your lower back arch causing extra pressure on your lower back and eventually producing pain. If it's midback you're having issues with, you might want want to check out these filler exercises for midback tightness - exercisesforinjuries.com/3-filler-exercises-to-ease-mid-back-tightness/ Hope this helps! Thank you and take care!
Hi Abhishek! This is Jennifer of EFI. Yes, not only it is helpful but it is necessary to fix anterior pelvic tilt. Why? Because this can bring about muscle imbalance and pain to your low back. In the long run, it can also create gait problems. In terms of how long will you achieve a normal pelvic tilt? There is no definite period of time. People respond to exercises differently. It varies for each person depending on the level of severity, presence of underlying conditions , overall fitness of the person and the determination and consistency of doing the exercises. Having said that, we cannot really tell. It can take shortly or it may also take a while. As long as you do the exercises religiously and properly, you will definitely achieve your goal. Hope this helps.
Hi Ash! Thank you for reaching out to us. To provide you better assistance, I have passed on your concern to our Physiotherapists team and one of them will reply to you as soon as they can. Thank you! -Zyra
Hi Ash! This is Kristine of EFI. Sit ups especially on a decline position. If you are doing exercises involving trunk flexion such as that of sit ups and you feel the contraction more on the back and hips, this tells us that you have muscles imbalance. If you want to work on your core consider core exercises with the neutral spine. You may want to avoid doing leg raises as well. This exercise causes you to pull your leg towards hip flexion and they tend to activate the hip flexor muscles which will just worsen your muscle imbalance. Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.
I have lower back pain since 1yr, and the MRI report says " straightening of lumbar lordosis ", I'm so afraid about it, I'm 22year old female. What to do, is this helpful for me, i 'm from Kerala, India
Hi Sreeja! This is Jennifer of EFI. "Straightening of the lumbar spine is also called Flat back syndrome. It refers to the constellation of symptoms experienced by an individual whose spine is forward decompensated because of decreased lumbar lordosis or straightening of the lumbar spine. The most common clinical sign of this condition is a tendency to lean forward when walking or standing. Because it requires more energy to walk in a forward decompensated position, the body will tend to right itself. Low back, buttock, and posterior thigh muscles are recruited to tilt the pelvis in an attempt to bring the body into better alignment. The muscles will commonly fatigue, causing aching and pain. Hip and knee flexion while standing and walking is another mechanism for aligning the spine in patients with loss of lumbar lordosis. When hip flexion is used to chronically stand erect, a hip flexion contracture can result as the muscles in front of the hip shorten. Having said this, this, correcting the anterior pelvic tilt will help regain the normal curvature of your lumbar spine.
Hi, this is Joan from EFI. My apologies for the delay in getting back to you. It depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Getting rid of anterior pelvic tilt can take several weeks to several months. Your progress also would depend on several factors such as the: 1. Flexibility or tightness of the muscles causing your anterior pelvic tilt 2. Strength of your back extensors, core and gluteal muscles 3. Occupation - especially if you are seated or standing up for a prolonged period of time 4. Lifestyle - whether you are active or sedentary Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. Don’t exaggerate the stretch more than necessary to allow for a minimum effective change. Each day it will improve. If you’re noticing change, enjoy it and be consistent.
guys I had anterior pelvic tilt all my life the only thing that worked for me was GYM, I had done many stretches but none of them was working, just stared going gym and its been 8 months I didn't even realized when my posture corrected.
Hi! @Saad-hm7jo This is Kristine from Exercises for Injuries. We understand that anterior pelvic tilt can be a significant concern for many individuals, affecting their posture and overall well-being. We're glad to hear that you found relief through regular gym workouts. It's not uncommon for targeted exercises and strength training to effectively address musculoskeletal issues like anterior pelvic tilt. It's important to recognize that every individual's body responds differently to various interventions. While stretches can be beneficial for some, others may find greater success with strength-building exercises that help to correct imbalances and improve posture. In your case, it seems like the gym routine you've adopted has been particularly effective in addressing your anterior pelvic tilt. Maintaining a consistent gym routine not only strengthens muscles but also helps to improve flexibility and overall body awareness, which are all crucial components in correcting postural issues. Additionally, exercises that specifically target the muscles involved in pelvic tilt, such as hip flexors, abdominals, and glutes, can further support postural correction. However, it's important to approach gym workouts with caution and ensure proper form and technique to prevent injury. Consulting with a fitness professional or physical therapist who can tailor a workout program to your specific needs and monitor your progress can be beneficial. Here are some exercises that may help with addressing Anterior Pelvic Tilt: 5 Anterior Pelvic Tilt Exercises exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ 5 Best Stretches to Fix Anterior Pelvic Tilt exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/ We are pleased to hear about your positive experience with addressing anterior pelvic tilt through gym workouts. It's a testament to the effectiveness of targeted exercises in improving posture and overall musculoskeletal health. If you have any further concerns or questions, please don't hesitate to reach out to us for guidance and support.
+Robert Hi there! This is Muriel from EFI. How long has it been since the procedure? Are there any hip precautions your doctor told you about that you need to follow years after the surgery? Long term hip precautions say do not bend the hip too far, or twist the hip or do any jumping activities. May I ask what your specific condition is that you want to be addressed, so that I can give you a link to exercises much appropriate or safer for you? I still think it's best to ask your surgeon about this just to be sure. I hope that answers your question. Looking forward to hearing from you soon. Take care! :)
Hi MrBrokentowels ! This is Jennifer. Thanks for reaching out to us. Flexibility training is more than just stretching. Stretching is what you do after a warmup and before a workout. Stretching helps get the body ready for what it is about to do. Dynamic stretching is exactly that: preparing the body for the movement it is about to encounter during a sporting activity or workout. You can train to become more flexible. Flexibility is stretching amplified. You must stretch to become flexible, but it is an almost daily routine and process. It doesn’t have to take up all your time, but flexibility training allows your body to grow stronger and prevents dreaded injuries. It’s not only how much stretching you do on a particular day (like game day) but what you do throughout the week to prepare with flexibility training that is going to allow you to build an ample flexible body. Hope this suits you well.
Hi Vinita! This is Kristine. Our apologies for the delay in our response. We may have missed your comment. There is no way we can accurately predict how long it will take for it to be corrected. We need to note that everyone responds differently to working out for a variety of reasons. There are reasons to believe that some people just have natural structural tendencies and medical condition that prevent full recovery. The biggest thing you can do to speed up the process would be to know the cause of the deviation. Knowing the cause will help in implementing a more specific treatment plan. In the meantime, you should form a habit of adjusting your posture constantly throughout the day, there is often a huge motor learning component to posture and simply regularly correcting your posture by squeezing your glutes and abs while you walk or sit is probably the most beneficial things you can do. I like to use cues, like every time you walk through a door or sit down adjust your hips. Motor learning is a key aspect in posture that gets overlooked as many people lean on exercises to do that frankly just can’t be done enough. The more frequently you do things, usually the faster the result (stretch several times a day/activate the glutes and abs). Hope this helps. Wishing you well. Thank you.
Hi +kuldeep sharma, this is Joan from EFI. Warming up properly before doing any exercise routine is always recommended. I suggest you check out this article about warm up - exercisesforinjuries.com/do-you-make-any-of-these-warm-up-mistakes/
Hi +Aseem Anand, this is Joan from EFI. Thank for watching the video. You can subscribe to our newsletter at exercisesforinjuries.com/ or follow us on Facebook at facebook.com/ExercisesForInjuries. See you there!
Thanks +Nick Dee for watching the video. This is Joan from EFI. If you need more information about back pain, check out this resource link for free videos and articles about Back Pain - exercisesforinjuries.com/back-pain/. I hope this helps. Take care!
@@samitv6159 Thanks for watching Sam, I hope you find our post helpful. For more articles about fitness, pain-free living and health you can visit our site ExercisesForinIuries.com/. Should you need assistance don’t hesitate to contact us. ~ Helaine
Instructional collection of stretches with a hot girl and better explanation, that's great! Thanks so much for this video, ill practice almost everyday
Hi +SozzProduc, this is Joan from exercisesforinjuries.com/. We are happy to know you found valuable information from this video. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
+JCsExpression Hi there! This is Muriel from EFI. No, they are not the same. Anterior pelvic tilt is an incorrect posture of the pelvis because of it tilting too much forward, eventually leading to muscle tightness and weakness of the muscles around it, then eventually leading to back pain. A herniated disc (a.k.a. slipped disc) is when the intervertebral discs, the shock absorbers found in between our spine, start to bulge and impinge on the nerves. The probable reason why patients with herniated discs stick their butt out is because this is the position that gives them relief. I hope that answers your question. Thanks! :)
Hi Muriel, i asked because i seems to have both problem. Although both problems seems to be manageable, i'd like to fix them. Which one should I try to fix first? I've seen at least 5 specialists and all their advise is mostly to take it easy, rest..bottom line, nothing useful.
Hi again! May I ask, were you diagnosed with herniated disc or slipped disc? If you are, you may want to address first the pain on you back. Next, use proper body mechanics in all your daily activities like when picking up or lifting objects from the floor, always remember to squat instead of bending on your trunk. Also, be aware of your posture at all times, especially when you stay in a position for a prolonged period of time. Correct your posture, avoid slouching and position your pelvis in its neutral position or neutral pelvis, which is the mid-position of when your butt is tilted too much forward and too much back. The midway position of the pelvis positions the spine properly. Next, stretching of the tight muscles around your back like your hamstrings, back extensors, piriformis and hip flexors would be beneficial. Strengthening the core muscles is also important as these muscles support and stabilize our spine. I suggest you start with the drawing-in maneuver (where you draw in the lower abdomen for a few seconds) , whenever you are exerting effort like when carrying heavy objects, when into a high intensity physical activity like running, etc., to lessen the stress on your spine. Then, proceed with the other core strengthening exercises to improve your back condition and prevent it from recurring. I hope that was helpful. Let me know how this goes for you. Take care! :)
Hello sir I am 17 year old and I just don't want to stretch my hip flexor but also want to reduce fat from thigh and butt. Which exercise you recommend?
Hi +Akash Dobhal! This is Kristine from EFI. Thank you for reaching out to us. You can try these exercises and here’s the link exercisesforinjuries.com/4-home-exercises-to-get-your-glutes-fired-up/. We do have a full program the Best Gluteus Maximus Exercise and you can check it out on this link bestgluteusmaximusexercises.com/. For your thigh you can these exercises and here’s the link exercisesforinjuries.com/5-effective-knee-strengthening-exercises/. Hope his helps.
Hello Aditya, I'm Laramie from EFI. There is no way to accurately predict how long it will take even if I knew the exact methods being used, because everyone responds differently to training for a variety of reasons. I hope this helps! Take care and have a great day! :-)
Hi NotOfThisWorld1611, thank you for watching our video. To provide you better answer with your concern, I have passed it to our Physiotherapists team and one of them will reply to you within the next 24-48 business hours. Don't forget to subscribe for more videos. Have a good day. ~ Jef
Hi NotOfThisWorld1611 ! This is Jennifer. Anterior pelvic tilt is a condition where there is a shortening of the hip flexors, and the lengthening of the hip extensors. This leads to an increased curvature of the lower spine, and of the upper back. The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back. When the hip flexors, together with erector spinae and QL muscles become hypertonic, these muscles exaggerate the lumbar lordosis and create an anterior pelvic tilt. Which is why, it is important to stretch these muscles because when left untreated, will cause a host of other secondary issues like low back pain, knee pain, gait disturbance, etc. Hope this suits you well.
Hi +irfan khan, this is Joan of EFI. I am sorry to hear about your pain. In order to fix and correct Anterior Pelvic Tilt, we have to solve the muscle imbalance around the pelvic area. Which means we have to strengthen and activate the weak muscles and also loosen those tight muscles. By performing the appropriate exercise stretches daily for a few weeks, you should see improvement. Getting rid of anterior pelvic tilt can take several weeks to several months, and it depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. Here are other videos by Rick about core strengthening and you can choose depending on your fitness level: ruclips.net/user/ExercisesForInjuriessearch?query=core
Hi, irfan khan. Which link can't you open again? We have tried this link and this is working - ruclips.net/user/ExercisesForInjuriessearch?query=core Do let us know if you're referring to other links. ~Leslie
Hi Vaishnavi! This is Kristine from Exercises for Injuries. Yes, an Anterior pelvis tilt can cause Leg Length Discrepancy. There are two types of Leg Length Discrepancy they are called Functional Leg Length Discrepancy and Structural Leg Length Discrepancy. The Structural Leg Length Discrepancy is a physical (osseous) shortening of one lower limb between the trochanter femoral major and the ankle mortise. While the Functional Leg Length Discrepancy is a unilateral asymmetry of the lower extremity without any shortening of the osseous components of the lower limb. Anterior Pelvic Tilt causes the shift in body weight forward causes poor posture, low back pain, and aching back muscles. With that being said, it causes an alteration of lower limb mechanics, such as joint contracture, static or dynamic mechanical axis malalignment, muscle weakness, or shortening. Functional LLD can develop due to an abnormal motion of the hip, knee, ankle, or foot in any of the three planes of motion. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries thank you very much for replying..my question is what to do to fix LLD ......ALSO I HAVE snapping hip .....is that due to apt & also what to do for it
@@Sahil-jg8bd Hi Vaishnavi! You are welcome. First thing that one should consider is to have your condition assessed by a physical therapist or doctor so that the type or cause of the Leg Length Discrepancy can be identified and a more specific treatment plan can be implemented. In the meantime, to help with Anterior Pelvic Tilt these exercises may help: exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/ exercisesforinjuries.com/4-best-anterior-pelvic-tilt-stretches/ To help with addressing Snapping Hip you can check on this link for more information and exercises: exercisesforinjuries.com/causes-and-remedies-for-snapping-hip-syndrome/ exercisesforinjuries.com/quick-fix-for-the-snapping-or-popping-in-your-hip/ Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@Sahil-jg8bdThis is Jennifer. Thank you for raising this concern to us. Pigeon Pose is a great yoga pose to stretch your hips and lower back. When performed correctly, it may increase flexibility of the hip flexors and lower back muscles while also supporting digestion. Hope this suits you well.
Hi Khaled Yaqoub! This is Kristine of EFI. Yes, it can affect one’s height. Anterior pelvic tilt can also cause a height loss of 0.5-2.5 inches. It happens when the hip extensors extend and the hip flexors shorten. It can also cause lower back pain, hip and knee pain, and an incorrect posture. Thus one’s height increases when the postural deviation is addressed. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@KhaledYaqoub-oo1xi You are welcome, Khaled! We are glad to be of help. Please let us know should you need further assistance. Take care and Keep safe. -Kristine
+CIKEDEES Hi there! This is Muriel from EFI. I think the time frame varies from person to person as each has different muscle strength and flexibility. However, I would recommend that you do it as consistently as you can, and include strengthening of your core muscles, and modify activities that cause you to tilt your pelvis too much. When walking or sitting or standing for prolonged periods, make sure you are aware that your pelvis is in neutral position (not tilted forward or backward too much). When lifting heavy objects, try to engage the core (by doing the drawing in maneuver) to stabilize the spine and to avoid leaning backward (or tilting the pelvis) to carry the weight. I hope you find these tips helpful. Take care! :)
Hi Deepak Sharma! This is Kristine from Exercises for Injuries. In general poor posture may make you look shorter than you actually are. And over time, slumping or slouching can also affect your actual height. Your back should curve naturally in three places. If you regularly slump or slouch, these curves may shift to accommodate your new posture. It will help in addressing postural deviation that may have affected one’s height. Thus height increase is also expected once the postural deviation that cause shortening be addressed but this does not necessarily mean an increase in height per se. In addition to affecting your posture, anterior pelvic tilt can cause back and hip pain. You can correct an anterior tilt by using exercise, stretches, and massage. If your job involves sitting for long periods, make sure to get up and do a few simple stretches, or try replacing a sit-down lunch with a walk. You may also find these exercises beneficial and here are the links exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/. Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries thank you so much for your reply. Could you also please tell how many times in a day do we have to preform these exercises in a day? I'm thinking about twice a day.
@@DeepakSharma-zg2iq Hi Deepak Sharma! This is Kristine from Exercises for Injuries. You can start by doing the routine twice a day. The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain. We usually recommend doing the exercises on a regular basis. When we say on a regular basis, it doesn't have to be every day. Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles. An everyday routine is ideal in order to achieve maximum results but there should be a period of rest in between. Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount. Hope this helps. Don't hesitate to contact us should you need further assistance. Thank you.
Hi Prachi! This is Kristine from the Healthcare Specialist Team. We are sorry to hear about your challenges. Allow us to discuss this further. The anterior pelvic tilt is caused by the shortening of the hip flexors, and the lengthening of the hip extensors. This leads to an increased curvature of the lower spine, and of the upper back. The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back. In addition to affecting your posture, this condition can cause back and hip pain. You can correct an anterior tilt by using exercise, stretches, and massage. If your job involves sitting for long periods, make sure to get up and do a few simple stretches, or try replacing a sit-down lunch with a walk. It could be any of them or all of them. Or muscle strength may not be the issue at all. As noted at the beginning of the article, someone with anterior pelvic tilt always has short, stiff hip flexors. And if those muscles are short and tight enough to pull the pelvis forward, that means the hamstrings have to be compromised in some way. They’re longer and usually weaker than they should be. Same with the abdominals. And the glutes are usually weak as well. With that being said, we need to note that you may be suffering from muscle imbalance or other conditions. It is best to have your condition assessed and diagnosed so that more specific treatment can be implemented. We do hope this helps! Wishing you well. Thank you.
Time-Stamps (for myself):
3:28 -> Pigeon Pose. 1 Set / 2 Reps / 20 Secs.
5:07 -> Back Arches. 1 Set / 5 Reps / 3-5 Secs.
6:49 -> 1 Set / 2 Reps / 10 or 15 or 20 Secs.
Hi Marcus Gomes, thank you so much for tuning into our video we hope that you find it helpful. For more articles, videos, recipes and resources you can also visit ExercisesFOrInjuries.com Take care! - Frances
I wish I could hire you as a personal trainer/physical therapist! I injured myself years and ago and essentially ended up with a permanent anterior pelvic tilt. Ugh! Well, good job with the exercises. Very useful. Good presentation too!
Hi Mark Raymond! We apologize for we missed your comment. We want to thank you for your feedback. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
I suffer with APT quite badly, I did these stretches last night before bed, and the relaxation I've had throughout my whole body ever since is crazy, stretched some things that definitely needed stretching. Will continue to do this often as well as strengthen the other muscles than can help fix this. Thank you
Hi, MONAHAN97! This is Kristine. Thank you so much for sharing your experience with our anterior pelvic tilt (APT) exercise video. We're thrilled to hear that the stretches provided you with such a positive and relaxing effect.
It's fantastic to know that you've found relief and that the stretches addressed areas that needed attention. Remember, consistency is key, so incorporating these stretches into your routine will gradually help improve your APT.
Don't hesitate to explore our other resources to strengthen the muscles that can complement these stretches. If you ever have more questions or need further guidance, please feel free to reach out. We're here to support you on your journey to a healthier, more comfortable you.
On the other hand, do you often feel restricted in your movements? If so, you're not alone. Many people suffer from tight and underactive hip flexors, which can lead to a range of physical issues and discomfort.
But here's the good news: We have the solution. Welcome to the "Unlock Your Hip Flexors Program." This program is your ticket to improved flexibility, reduced pain, enhanced athletic performance, and a life unhindered by the limitations of tight hip flexors. To learn more about the Unlock Your Hip Flexors program you can check out this link goto.exercisesforinjuries.com/uyhf_09_08_23.
Thank you for trusting us, and we look forward to hearing more about your progress. Keep up the great work!
@ExercisesForInjuries
Thank you so much because i just started a few days ago so i'm glad my lower back is starting to respond a little better as i go, i'm training my brain to continue these exercises.
Hi +Kevin Smith, this Joan from EFI. I am happy to know that the exercises helped you. Thank you for watching the video. W are here to help you in your pursuit to a pain-free life. You can check out this resource link with free videos and articles about Back Pain - exercisesforinjuries.com/back-pain/. I hope this helps.
Thank you very much =)
OMG! U guys are seriously lifesavers. I can’t express my feelings enough bc of my sever APT. Congratulations! U just earned a new subscribers! ☺️
Hi Sinisterz! Thank you for subscribing! We appreciate your support. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
thankyou both of you. I will be doing these.I enjoyed reading the comments,including all the appreciation for lovlie Genna, refreshing to see sweet respectful compliments like these.
Thank you as well, +Rachel Rose!
Informative video. Thanks. Also, funny how many THIRSTY men are commenting on the model.
Thanks for watching Yessenia. Glad you liked it. Let us know if you have any questions. - Kristina
Shut up. You're just jealous you don't get that type of attention.
Went it comes to anterior pelvic tilt this ends up being a really good video
Hi Nick! Thank you for your comment! Let us know if you need any help and we'd be glad to assist you. Have a great day. - Frances
Really helps, thank you! I just need to figure out how to save this on my iPhone.
Hi, @deborahstark! This is Kristine from Exercises for Injuries. We are glad to hear that you've found our helpful exercise video. Saving it on your iPhone is quite simple. Here's a step-by-step guide to help you:
1. Open the RUclips App: Launch the RUclips app on your iPhone. If you haven't installed it yet, you can download it from the App Store.
2. Find the Video: Locate the exercise video you want to save. You can use the search bar at the top to search for the video by its title or keywords, or you can browse through your subscriptions or the RUclips recommendations.
3. Tap on the Video: Once you find the video you want to save, tap on it to start playing.
4. Tap on the "Save" Button: Below the video, you should see a "Save" button (it looks like a bookmark icon). Tap on it.
5. Choose Playlist or Offline Save: You'll be prompted to choose whether you want to save the video to a playlist or for offline viewing. If you have a RUclips Premium subscription, you can select "Offline" to download the video to your device for offline viewing. If not, you can choose to save it to one of your playlists.
6. Access Saved Videos: If you've saved the video to a playlist, you can access it by tapping on your profile picture in the top right corner, then selecting "Your channel" > "Playlists" and finding the playlist you saved it to. If you saved it for offline viewing, you can find it in the "Library" tab of the RUclips app.
That's it! You've successfully saved the exercise video on your iPhone for future reference.
You can also check out our website for more videos and exercises you can consider:
exercisesforinjuries.com/?s=anterior+pelvic+tilt
If you have any further questions or need assistance with anything else, feel free to ask! Thank you.
The model is so pretty that I actually listened the whole video and it was useful. Thank you for that!
Thanks +MMABeijing for watching the video. We are happy to hear that you find it useful. Take care!
ExercisesForInjuries I mean, who wants to watch a dude do these stretches? Pffft!
arent hamstrings group of muscles u shouldnt stretch in case of APT since they are hip extensors and u need flexors stretched?
Thank you
Muriel Cachola Lies b. Most people with ATP have tight weak hamstrings.
1. People are always sitting. Hamstrings aren't being stretched so they weaken out.
2. People who sit are usually sitting for a long time, thus those hamstrings (and other leg muscles) start to weaken.
3. Hamstring become tight because they hip flexor a become tight, pulling the hips into a forward motion.
4. Bottom line, you don't stretch weak muscles unless you want to fuck them up. (Hamstrings are already being stretched out as mentioned above)
Really what people need to do is strengthen the hamstrings AND core muscles whilst stretching hip flexor. But stay away from shit like sit-ups since that's mostly a hip flexor movement. Not to mention they're bad for the spine in general.
+Steve Wil Hi there! With all due respect, I am not at all lying. I am merely giving information based on my clinical experience with patients who have low back pain and based on journals and articles I have read over the internet. I agree with you that the hamstring muscles have tight weakness, but my definition of "strong" in my previous reply meant "overactivity" and I think a much more appropriate term I should have used to avoid the confusion.
I agree with you that core strengthening and stretching the hip flexors are essential in resolving anterior pelvic tilt, however, I have always STRETCHED rather than strengthened the hamstrings of my patients because based on my low back pain patients, almost all of them have tight hamstrings. The stretched muscles are the gluteals and abdominals, thus strengthening is needed. The tight muscles are the back extensors, hip flexors and hamstrings, thus, stretching is the best treatment.
That's all. Take care! :)
Steve Wil so I strengthen my core hamstring and stretch my hip flexor to get rid of anterior pelvic tilt?
Yung boy 12 yes and you need to strength your hip EXTENSORS as well.
I am so glad i watched this video.. although i did retain a word he said.
Hi Jermaine! Thank you for watching! If there's anything we can help you with, do send us a message at Support@exercisesforinjuries.com. Thanks again and take care! ~Leslie of EFI
you guys are doing good work here. I have APT with acute scoliosis and torticollus and pain has been brutal for a long time. I finally have a bunch of appointments with therapists and chiro and hese stretched helped get rid of a lot of tightness in my muscles that were causing quite bad nerve pain due to impingement. Thanks!
+Jj Nich Hi there! This is Muriel from EFI. Great to hear that you feel a lot better! I hope that you keep doing the stretches to maintain your progress. Thank you very much! :)
The model is absolutely gorgeous... 😍
Hi sir . Amazing video so far. I'm 25 years old with anterior pelvic tilt.
I have disc herniation at L5S1 recently operated on with microdiscectomy.
Can you plz tell me the exercises to avoid while I'm also suffering from anterior pelvic tilt.
Hi Makeup bykhani
! This is Jennifer. Thank you for reaching out to us. When you are suffering from anterior pelvic tilt, there are some exercises you need to avoid in order to prevent from exacerbating it. These are the following:
1. Sit ups - anything that involves trunk flexion should be avoided as you may feel the exercise in your hips and thighs, and when it does, you will likely get muscle contraction in those muscles, which contribute to the muscular imbalance causing anterior pelvic tilt
2. Leg Raises - any exercise that involves hip flexion may exacerbate anterior pelvic tilt this is due to the fact that any hip flexion will activate the hip flexors to contract contributing more muscle contraction causing anterior pelvic tilt.
Aside from these exercises, you must also avoid prolonged sitting and standing and make sure that you observe correct body posture and that your spine is always aligned.
Hope this suits you well.
@@ExercisesForInjuries thank you so much 😊😊... my issue is anterior pelvic tilt alongwith disc herniation.
I really want to know if anterior pelvic tilt is helpful in case of disc herniation . I mean does it to helps prevents disc herniation??
@@makeupbykhani8178! This is Jennifer. An anterior pelvic tilt is when your pelvis is rotated forward, which forces your spine to curve. It’s often caused by excessive sitting without enough exercise and stretching to counteract the effects of sitting all day. If you have an anterior pelvic tilt you may notice that the muscles in the front of your pelvis and thighs are tight, while the ones in the back are weak. Your gluteus and abdominal muscles may also be weak. When your back muscles are weak, this may cause low back pain, as such may also contribute to disc herniation.
Having said that, exercises to for your disc herniation will help with your anterior pelvic tilt.
Here are some helpful that you can do for your disc herniation, at the same time beneficial for your anterior pelvic tilt:
1. Spinal Decompression
How it helps - Spinal decompression should be the very first thing you do to treat a herniated or bulging disc because it essentially creates space between your vertebrae, and thus takes pressure off the discs.
How to do it
- Use a bar or the top of a door (or anything you can hang from) and allow your body to “just hang”.
- Hang for 30 seconds and do 3 sets.
- Release very slowly from this so as not to cause any spasms.
** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead.
2. Standing Extension
How it helps - This standing extension helps reverse what you do on a daily basis (hunching)… Since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position.
How to do it
- Begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling.
- Start with 10 repetitions and do 2-3 sets.
- This one is particularly great to do when you need a break from sitting at your desk.
** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead.
3. Half Cobra Pose (Prone Lumbar Extension)
How it helps - The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back - which will in turn alleviate the pain.
How to do it
- Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.
- Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).
- Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead.
4. Full Cobra Pose (Advanced Extension)
How it helps - This stretch is based on the same principle as the half Cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms.
How to do it
- Once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed.
- Hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch.
- Eventually try to hold this pose for longer if it feels good (20-30 seconds).
** If you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead.
5. Cat-Cow
How it helps - This is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery.
How to do it
- Begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling.
- Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet.
- Aim for 10 repetitions of this stretch and do 2-3 sets.
6. Bird Dog
How it helps - This exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs.
How to do it:
- Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips.
- Raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
- Hold this position for 2-3 seconds before slowly returning to the starting position.
- Repeat with your right arm and left leg.
- Alternate sides for 10 repetitions and do 2-3 sets.
** Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck.
7. Plank
How it helps - Just like the bird dog, this “Core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles).
How to do it
- Begin lying on your stomach with your forearms against the mat.
- Engage your core and lift your body so that you are resting on your forearms and toes.
- Start with 10 second holds and work up to 30 second holds, do 2-3 sets.
** Ensure to keep your back straight throughout the entire exercise - spine in neutral position.
Hope this suits you well.
@@ExercisesForInjuries awwww thank you so much.... helped a lot 😊😊😊😊
@@makeupbykhani8178 You are welcome. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Don't hesitate to contact us if you need further assistance.
Have a lovely day! ~Kristine
Such great instructions better than some physical therapist I have been to.
Thank you Wilma for your kind words. We are glad to know that you find the exercise video easy to follow and understand.
For more helpful tips and tricks, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out.
Take care.
Super collection of stretches! I had been shown these before along with others but have neglected to keep them going. Hopefully, I will get back to doing these! I discovered another way to do the pigeon pose when it's difficult to get into the floor: I use my bed or another surface around hip height, place the bended leg up onto the surface, & lean forward. You still get a great stretch of the hip, not as much of the front of the leg you're standing on, but you can adjust that leg by moving it further back once you are stable and get a reasonable stretch. Thanks for sharing these extremely beneficial videos!
Hello Jill, I'm Laramie from EFI. That's good to hear. You can also share this RUclips channel to your friends and relatives.
Perfect, looking for exercises to correct that. Great job Jenna on demonstrations!
Thank you +Thomas Q. This is Joan from EFI. Thanks for watching the video. We are glad that you liked it. All the best!
Thank you so much for this vedio. I've been searching for this vedio nd finally I got it.. Thanks a lot .🥰🥰🥰🥰🥰🥰🥰🥰🥰. I am sooooo happppy. love from 🇨🇮
Hi buvaneshwari sivalingam! This is Kristine. You are welcome. We are glad to hear that the video is a great help to you. You can also check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day!
Nice video! I'm hoping this will help with my posture. I've noticed that when I walk my upper body is tilted forward a bit more than what seems normal
Hi +Jorge Acosta! Leslie here from EFI. Thank you for your message. Would also like to encourage you to check www.exercisesforinjuries.com for more materials from EFI.
Hello!
Thank you for your video. Very well explained indeed. In the past, I suffered from very serious injuries, including an Achilles tenton
broken on my left foot, an anterior cruciate ligament broken on the same leg,
but I left it as it is (without an operation), and I also had my hamstrings (same
leg again), seriously injured three times. Unfortunately my story does not stop
here, cause I now suffer from pain in the left hip and the left knee, (on the
surface of its outer side, not inside its joint), every day, for almost two
years now. The pain, luckily (for the time being), decreases for some short
periods of the day, lately.
An M.R.I. examination showed degenerative changes to some intervertebral
discs, as well as a scoliosis in the lower part of the spine and correct
me if I’m wrong, but I strongly believe that the scoliosis developed very
gradually, due to my injures of the hamstrings. Of course I’ve payed several
visits to Orthopedics and physicians, but I haven’t got a clue of what I have
to do as a therapeutical treatment (apart from the solution of an operation
which I don’t wanna have…) Anyway some every day light exercises, was a common
point for all.
So after all these, (please forgive my gab) I have only one question to submit: Do I
have to include the hamstring stretching in my every day gym exercises, or if I
do the scoliosis will be even worst?
Kind regards
John Negrepontis
+Virgyl Tracey Hi there! This is Muriel from EFI. Thank you for sharing all those information with us. Anyway, about your scoliosis being related to your recurring injury to your hamstrings, I think it is possible because muscle imbalances cause the spine to rotate to one side and your one-sides hamstring problem may have started pulling on your pelvis, thus affecting your lower spine (lumbar spine).
About your question, yes you can include the hamstring stretch in your every day gym exercise because this is one of the muscles that become tight when you have scoliosis. Stretching the hamstrings, along with the other muscles like your gluteus maximus, quadratus lumborum, latissimus dorsi, etc. is important in helping your body counteract the rotation in your spine. Though you must know which side is the curvature of your scoliosis in order for you to know which side should you focus on during stretches. Aside from that, strengthening your weak muscles, which is the opposite side of the tight muscles, and exercises to lengthen your spine can help you prevent your condition from worsening. :)
I hope I was able to answer your questions. Thanks and take care! :)
Thanks you for the video, but it is even better the way your team manage the comments on RUclips, they are very very useful and nice!
Un saludo desde España :)
Thank you for your feedback!
Hey thanku for ur excercise on how to relieve backpain. It worked for me.
Hi Zareena! This is Kristine of EFI. We are glad to hear that the exercises worked for you. We also would like to recommend these exercises as they may also help with back pain and here are the links:
exercisesforinjuries.com/best-exercise-for-low-back-pain-flare-up/
exercisesforinjuries.com/6-easy-stretches-relieve-lower-back-pain-open-tight-hips/
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
The Standing Quadriceps Stretch is very effective.
Thank you Kit Carson for watching the video. This is Joan from EFI. We are glad that the exercises helped you. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
ExercisesForInjuries
@Andrews cool how do you mean?
Amazing exercises, thanks
Hi Ergi Seiti! This is Kristine from Exercises for Injuries. Thank you for your feedback. We are glad to hear that you find the exercises to be of help. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Thank u so much.this is most what my physiotherapist tought me to do
Hi ام سارة سارو, Thank you for checking our RUclips channel. kindly subscribe we have more videos that might be helpful. share this to your family and friends. have a nice day! ~Mylah
Nice video man. I hear glute bridges are good, is there any truth to that???
Hi Dominic! Leslie here from EFI. Thanks for the message. Yes, glute bridges is a good exercise. Check out this article from Rick's website - exercisesforinjuries.com/4-home-exercises-to-get-your-glutes-fired-up/.
Yes they are. I noticed improvement when I did them. Anything that stretches the top part of the leg (quad) and strengthens the bottom part (glute) is good. I also found lunges to help heaps.
Very good. Great work insturctor and model. Very instructive
Thanks Merlin Geikie! Hope you'd try the exercises shown on the video. Do you have other concerns? Please don't hesitate to send us a message at support@ExercisesForInjuries.com. - Sundy
is it normal if you have an apt that when doing the back arc (i think its the exercise 4), im hearing a click on my lower left side of my back. thank you
+Muriel Cachola, Thank you very much
I am 85 yrs old . Suffering of a back degeneration . Had three back surgeries to replace discs . I am in therapy now following an open heart surgery ! I would need a soft program for th rest of my life .What do you think ?
Hi, Anna! This is Kristine from Exercises for Injuries. As a general rule, avoid lifting, pushing, or pulling anything heavier than 10 pounds for six weeks after surgery. This includes carrying children, groceries, and suitcases, mowing the grass, vacuuming, and moving furniture. Don't hold your breath during any activity, especially when lifting anything or when using the restroom.
You should aim to exercise for a total of 10 to 30 minutes at a time, somewhere between one and three times per day. You can benefit from walking on a treadmill or spinning on a stationary bike. Wait at least one hour after meals to do your exercise and walking program. Avoid hilly areas and excessive stair climbing. Pace yourself when climbing stairs. Exercising in cold and windy or hot and humid weather puts stress on your heart.
You may find low-impact exercises like swimming, cycling, and yoga to be good for you too. Eventually, you should be able to start incorporating weight-bearing exercises and more strenuous activity into your routine. Just don't start any new exercises without getting your doctor's okay.
Exercise prescription may vary, and you may need to get in touch with professionals to help you create a plan. Your physical therapist can help you determine risk factors that may lead to low back pain or sciatica.
In the meantime, here are some exercises you may consider:
Arm exercise
Begin with arms straight out in front at shoulder level. Take a deep breath while raising your arms above your head. While breathing out, touch behind your neck, then lower your arms behind your back. Relax. Repeat 10 times, every day.
Trunk rotation
Put your hands on your hips and feet flat on the floor. Slowly twist your waist and shoulders around to look behind you. Left, then right. Repeat 10 times, every day.
Leg straightening
Keep your thighs on the chair, straighten one leg. Relax that leg and then straighten the other leg. Repeat 10 times, every day.
• The exercise should be done once a day and can either be completed all at once or spread-out throughout the day.
• All exercises should be done slowly with relaxed, deep breathing. Make sure you are not holding your breath during the difficult parts of any exercise. The exercises should be comfortable and painless. Do not push any exercises or activity to the point of discomfort or pain.
Methods to prevent future back problems include:
• Maintaining proper posture when sitting
• Avoiding frequent forward bending
• Avoiding heavy lifting
• Exercising regularly
They say an ounce of prevention is worth a pound of cure, so be sure to do everything you can to prevent your back pain or sciatica from returning.
We hope this helps. We wish you well. Thank you.
great thanks. You are good at explaning, and The modellis a 10/10. thanks fot this have hade some back issues and now its time to fix it.
Hi Elementa! You'r welcome! Thank you as well for the appreciation. Take care!
good points
Thank you my friend
Hi Ahmad Hassan, , this is Joan from exercisesforinjuries.com/. Thank you for watching the video. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Simple and effective!
Thank you for the video
Thank you for watching Yumiko! Glad to hear you like the video. Let us know if you have questions. Have a good one! -Zyra
I found this video very helpful . I've tried yoga for 4 months 5 times a week for over a half hour . About 3 weeks of trying your suggestion method I'm starting to improve .All I've used is the down dog and straight into the cobra . I do a few times a day without anything more than a 30 second hold . 👍👍
Hi Golfgtiguy! We are glad to hear that the video helped. Our apologies for the delay on our response as we may have missed your comment. Please do let us know should you need further assistance. Please do check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
Hey, first of all, thank you so much for the video, very useful.
Second, you do have a second, older video named "3 best stretches to fix APT", what is better to do? I'm a bit confused. :)
Good day BartholomaeusBaer
!
To help you better we have acknowledged this concern and rest assured that this will be handled by one of our Physiotherapist. They will respond to you with more information within the next 24-48 business hours. Thank you and have a great day! - Mico
Hi BartholomaeusBaer! This is Jennifer. This video is a better version of the old one since it has more exercises and even progressions which would help fix APT more. The exercises in the old video are also included in this new video. So this one is better than the old one.
Hope this suits you well.
@@ExercisesForInjuries Thank you!
very helpful! thank you!
Hi +Joan Wang, we are glad that we were able to help you.
Great video. Thanks
Hi joewhatsup, thanks for watching. We're glad that you find this video interesting.
Don't hesitate to ask if you have question, we'd be glad to assist you.
~ Jeff
Thank you! Thank you! Thank you!
Hi Red,
Thank you so much for watching!
If you needed assistance please do not hesitate to ask. Hit like and subscribe for more of our content. Have a great day ahead! ~ Mico
These are great exercises, and i can tell my hips are tight.
But I can't do that first exercise without pretty bad pain somewhere around my calf or just to the outside of my calf when my foot gets over knee high. Any ideas what muscle that's using?
Hi dpickerel, I'm Laramie from EFI. At what specific movement? What kind of pain do you feel? is it dull aching?
Clear video. Thanks.
You're welcome!
hi i was wondering if there is anymore ideas for anterior pelvic tilt for the lower back part it only effects my....right side in lill dull pain from glut/hip/back area. been strengthening my hamstrings, abs slightly....maybe i should go too physio therapist? i think i've had this for a decade. and power lifting doesn't help.
+Steven Last Hi there! This is Muriel from EFI. If you've had that pain for such long a time, it is always better to consult with a medical professional, like a physiotherapist. They can better assess what caused your pain in the first place. The main muscle group that would be important to strengthen is the core muscles. A physiotherapist can better guide you on the safe exercises you can perform in order to address your back pain. Just follow the specific exercises for your back (stretching and strengthening) , be more conscious with maintaining proper posture in all activities, incorporate rest during prolonged activities and you'll notice the improvement. I hope that was helpful! Thanks and take care! :)
Tyvm appreciate it very much.
wow this was immediately helpful for me thank you
Hi +John Williams! Leslie here from EFI. We're glad that these stretches helped you. Thanks and take care!
Can you please help with scoliosis strength
Hi dianemcginnis! This is Kristine from the Healthcare Specialist Team and we handle health related concerns. Strengthening exercises can be beneficial for individuals with scoliosis to help improve posture, reduce pain, and increase stability. Here are some general guidelines for strengthening exercises for scoliosis:
1. Core Strengthening: Strengthening the core muscles can help support the spine and improve posture.
2. Back Strengthening: Strengthening the muscles of the back can help stabilize the spine and reduce curvature.
3. Pelvic Floor Strengthening: Strengthening the pelvic floor muscles can help support the lower back and improve pelvic alignment.
4. Balanced Muscle Development: Focus on exercises that promote balanced muscle development on both sides of the body to help reduce muscle imbalances caused by scoliosis.
5. Flexibility Exercises: Incorporate stretching and flexibility exercises to improve range of motion and reduce stiffness.
6. Low-Impact Exercises: Opt for low-impact exercises that are gentle on the spine, such as swimming, walking, or cycling.
These articles may help with scoliosis:
What you need to know about Scoliosis (Part 1)
exercisesforinjuries.com/types-of-scoliosis/
Scoliosis Management and Exercises (Part 2)
exercisesforinjuries.com/best-scoliosis-exercises/
7. Consult a Professional: It's important to consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have scoliosis. They can provide personalized recommendations based on your specific condition and needs.
Remember to start slowly and gradually increase the intensity of your exercises over time. Listen to your body and avoid any exercises that cause pain or discomfort. Consistency is key, so aim to incorporate strengthening exercises into your regular routine to experience the benefits over time.
We hope this helps. Please let us know should you need further assistance we’ll be glad to assist. We wish you well. Thank you.
Great video! Wondered if i could ask a question... I've had a lot of issues with pain in between my shoulders blades and ok top of my shoulder blades. I checked a Google imagine and the closest pin point of some source of the sever pain appears to be from the infraspinatus... it's like I have a huge knot just below the bone above this. I've been trying all sorts like better posture, stretching shoulders and back, pelvic tilt stuff and anything I can think that's causing it along with stress reduction through meditation but can't seem to shift the pain. Do you have any tips?
Hello Sean, I'm Laramie from EFI. Shoulder blades pain can be confusing because the causes aren’t always obvious. Have you tried consulting a doctor regarding this?
Laramie Sanchez-Mangubat, hey, as of yet no because I was hoping it would be a case of being able to stretch it out but its been bad for 4 says now! Plus the doctor would just send me to a physio which would take 2-4 weeks or cost me money which I don't have :(
It would be much better if you'll consult a doctor and if you're not satisfied, ask for a second opinion from a different doctor. It's always important to find out what's behind the pain so that we can give good advice to help treat you and ease that pain. Hope this helps..Take care and have a great day!
Laramie Sanchez-Mangubat thanks, will do! And you too :)
Could you please tell me which Gym exercises I need to avoid in APT? For example Squats, deadlift, legs extension, standing calf raises, Leg press)
Hi +Ash Pash! Thank you for your message. This is EFI Customer Support. Lower abdominal exercises like leg raises, v sit-ups, decline sit-ups, etc., if done incorrectly, can worsen the already tight hip flexors, thus, increasing the APT. Proper positioning of the spine where the back is flat on the floor or the pelvis is posteriorly titled will help improve the APT.
Aside from the exercises, what you need to avoid are daily activities that cause you to assume an incorrect posture like prolonged sitting for several hours, prolonged standing. You need to be conscious of your posture at all times, assuming instead a neutral pelvis, which is the midway between anterior and posterior pelvic tilt. Also, incorporate rest periods by stretching your shortened muscles and by simply walking around just to take the tension off your back.
Strengthening your core muscles is a must in order to avoid APT, and running is one activity that can help strengthen the core muscles as well.
ExercisesForInjuries
Thank you so much!
how often should I do these exercises and do I do them before or after a workout? thanks
Hi nosillaxoc, this is Joan of EFI. You should do these exercises everyday and if you want faster results, do them twice day. You can do them in any order, before or after your workout, there is no difference in effectiveness. Remember not to exaggerate the stretch more than necessary to allow for a minimum effective change. Each day it will improve. If you’re noticing change, enjoy it and be consistent. Consistency is more important than when you do them. Take care!
thank you very helpful
You're welcome, +pereti wallace!
thank you so much. Greetings from Argentina.
Thanks for the message, +rometube. You're very much welcome!
I have been doing stretches and now I don't have lower back pain much when I sit for sometime. But recently I have been feeling slight pain at bottom of backbone, is it normal ?
P.s I have also been doing gym workouts for past 3 months but I noticed Apt just few days ago
Hi Kushu - be sure to send an email to support@ExercisesForInjuries.com and we will do our best to help you.
thanks man I really enjoyed your video it was really helpful.
+lacraig crawford, you're welcome!
thanks for the video
You are welcome +ali nm. Thanks for watching the video. Take care!
ExercisesForInjuries i've been working about 3 months or more on my back but still not much change.
Muito bom. Obrigada
A lot of thanks for watching this video Ana Luiza. Hope you find it helpful. Let us know if you have any questions. Have a good one! - Mylin
Thanks, Mylin.
Hi Thanks for the informative video. I've pretty much ALWAYS had APT and I sit all day long at a computer. Running, sit ups, etc all usually make my back tired quite quickly also. Would you recommend standing at a desk instead of a lower one I sit at? Thanx again :-)
+MJ D Hi there! This is Muriel from EFI. If you work in front of the computer most time of the day, it is best to take frequent breaks like every 30 minutes stand up, walk around or stretch. In both sitting and standing, you need to move to take off the pressure off your back, or rock, shift weight when standing. You may want to try incorporating rest periods, stretching your body a bit, before you try working on a standing desk. Also, take note of this position: elementalergonomics.files.wordpress.com/2014/01/elemental-ergonomics-graphic-use-this.jpg
This is the most ergonomic position wherein you have less chance of straining your muscles. That's all. Take care! :)
Hey. Thanks for the reply!
That is a downward dog / cobra pose that I would kill for! She makes it look effortless. She does great demonstrating everything, but I'd like to see Rick coach someone through the poses who isn't as flexible.
Hi Guy! We will try that on our future videos. Thank you for the suggestion. Thanks also for tuning in, Don't forget to share this video with your friends. Please like and Subscribe for more. Should you have any questions feel free to send us a message. You may contact as at support@exercisesforinjuries.com if you need assistance. Have a great day! - Mico
Agree ! People who got APT from sitting at a desk for years will scream with pain doing just one of these. There are easier versions for gradually working up to these ones without disgusting the person.
@3:50 Difficult for me to do this. Lot to work on. Very informative video. Thank you for posting.
Sir please show stretches for old people simple&easy
Hi Nassar Mohamed! This is Kristine from Exercises for Injuries. Here are some stretching exercises you can consider:
4 Simple Seated Stretches for Happy Hips
exercisesforinjuries.com/4-simple-seated-stretches-for-happy-hips/
3 Exercises to Reverse Bad Posture
exercisesforinjuries.com/3-exercises-to-reverse-bad-posture/
Aside from doing exercises, it will help to follow these guidelines to prevent injury. Here are the links to the article:
Safe and Effective Flexibility Training
exercisesforinjuries.com/safe-effective-flexibility-training/
Please let us know should you need further assistance. Wishing you well. Thank you.
Just wanna ask a question . Does these stretches help you regain your posture or just relief back pain for Anterior Pelvic Tilt? Thanks
mike hawk So this means i cant stretch to solve my posture problem ? can you recommend me any tips to fix ATP?
+jian lun Hi there! This is Muriel from EFI. Yes, doing thestretches in the video, and also incorporating some core muscles strengthening can both help fix your posture and relieve your back pain. I hope I was able to answer your question. Take care! :)
I have APT. I also can't cross my legs correctly when sitting on the floor. Are these related? If so, is there a certain stretch that I need to focus on? Thanks
Hello Robert, I'm Laramie from EFI. Almost all the stretches indicated in this video is recommended for those having APT and also my answer is yes regarding your question if these inability to cross legs and APT are related. I hope this helps! Take care.
How long would it take before u would see a correction?I do not have alot og belly fat but i get asked alot if im pregnant.My ANterior tilt is so bad
Hi Louise! This is Kristine from the Physiotherapy Team. Sorry to hear about that. Unfortunately, there is really no way to accurately predict how long it will take even if we knew the exact methods being used, everyone responds differently to training for a variety of reasons. We need to consider that if your pelvic tilt is due to a structural problem then it may take longer as compared to those with muscle tightness.
We don't expect significant results immediately. Well, for some people, they get good results in few days, some people have reported improvements after a couple of weeks. The results really depend on each person. Please note that people respond to exercises differently as not all conditions are exactly the same. The severity of the condition also determines the speed of response to exercise.
In addition, external factors may also affect the outcome of your exercises. For example, if there is the presence of another injury or condition that prevents you from getting better after stretching. You may need to have your hip assessed again for possible underlying conditions. The Unlock Your Hip Flexors program's main goal is to build more strength to the hip flexors muscles.
Lastly, APT is often the result of tight hip flexors. When your psoas is tight, it pulls the pelvis forward creating an APT, when this happens, there will be an internal rotation of the hip and knee and that will compromise your low back, hamstrings, and calves, thereby producing pain. We would recommend that you continue to do the UYHF program on a regular basis and consistently. By means of continuous stretching, your muscles will eventually be lengthened. Diligence and patience are vital to the success of your treatment program. So don't lose hope continue your efforts and eventually you will see results.
To learn more about our program Unlock Your Hip Flexors here’s the link store.exercisesforinjuries.com/products/unlock-your-hip-flexors?_pos=2&_psq=unlock&_ss=e&_v=1.0.
Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Can you do exercises for individuals who have no sensation on one side.
Hi Karen! Hypoesthesia is a total or partial loss of sensation in a part of your body. Sometimes it's accompanied by pins-and-needles tingling. In addition to losing a sense of pain, temperature, and touch, you may not feel the position of the numb part of your body. Not being able to feel one side of the body will require you to adapt by doing exercise with a mirror in front of you. This way you will have feedback on how the said side is positioned while doing the exercise. This will allow you to maintain the correct position, and proper posture when doing the exercise. Unfortunately, we do not have a program to help with one-sided weaknesses. However, if you are suffering from stroke and one side of your body is weak and not able to feel these exercises may help.
On the other hand, there is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability, and upper arm strength. In addition, emerging research suggests exercise may improve depressive symptoms, cognitive function, memory, and quality of life after stroke.
You can do these exercises to help with your recovery and goal:
Exercise 1 To strengthen the muscles that stabilize the shoulder
a.Lie on your back with your arms resting at your sides.
b. Keep your elbow straight, lift your affected arm to shoulder level with your hand pointing to the ceiling.
c. Raise your hand toward the ceiling, lifting your shoulder blade from the floor.
d. Hold for three to five seconds, and then relax, allowing your shoulder blade to return to the floor.
e. Slowly repeat the reaching motion several times.
f. Lower your arm to rest by your side.
Exercise 2 To strengthen the shoulder muscles as well as those which straighten the elbow
a. Lying on your back, grasp one end of an elasticized band* in each hand with enough tension to provide light resistance to the exercise, but without causing undue strain.
b. To start, place both hands alongside the unaffected hip, keeping your elbows as straight as possible.
c. Move your affected arm upward in a diagonal direction, reaching out to the side, above your head, keeping your elbow straight**. Your unaffected arm should remain at your side throughout the exercise.
d. During the exercise, stretch the band so that it provides resistance.
Exercise 3 To strengthen the muscles which straighten the elbow
a. Lie on your back with your arms resting at your sides and a rolled towel under the affected elbow.
b. Bend the affected elbow and move your hand up toward your shoulder. Keep your elbow resting on the towel.
c. Hold for a few seconds.
d. Straighten your elbow and hold.
e. Slowly repeat several times.
Note: Try not to let the hand roll in towards your midsection/stomach
Exercise 4 To improve hip control in preparation for walking activities
a. Start with your unaffected leg flat on the floor and your affected leg bent.
b. Lift your affected foot and cross your affected leg over the other leg.
c. Lift your affected foot and un-cross, resuming the position of step b.
d. Repeat the crossing and un-crossing motion several times.
Exercise 5 To enhance hip and knee control
a. Start with your knees bent, feet resting on the floor.
b. Slowly slide the heel of your affected leg down so that the leg straightens.
c. Slowly bring the heel of your affected leg along the floor, returning to the starting position. Keep your heel in contact with the floor throughout the exercise.
Note: Your foot will slide more smoothly if you do this exercise without shoes.
Exercise 6 To improve control of knee motions for walking
a. Lie on your unaffected side with the bottom knee bent for stability and your affected arm placed in front for support.
b. Starting with your affected leg straight, bend your affected knee, bringing the heel toward your buttocks, then return to the straightened position.
c. Concentrate on bending and straightening your knee while keeping your hip straight.
Exercise 7 To improve weight shift and control for proper walking technique
a. Start with your knees bent, feet flat on the floor and knees close together.
b. Lift your hips from the floor and keep them raised in the air.
c. Slowly twist your hips side to side. Return to center and lower your hips to the floor.
d. Rest. Repeat motion.
Note: This exercise may be difficult for some stroke survivors and it may worsen back problems. Do not do it if you experience pain.
Exercise 8 To improve balance, weight shift and control to prepare for walking activities
a. The starting position is on your hands and knees. Weight should be evenly distributed on both arms and both legs.
b. Rock in a diagonal direction back toward your right heel as far as possible, then as far forward toward your left hand as possible.
c. Repeat motion several times, slowly rocking as far as possible in each direction.
d. Return to center.
e. Rock in a diagonal direction toward your right hand. Move as far back as possible in each direction slowly.
Note: For safety, an assistant may be nearby to prevent loss of balance. This position may not be appropriate or safe for elderly stroke survivors. Consult your doctor and/or physical therapist before attempting this exercise.
Exercise 9 To simulate proper weight shift and knee control necessary for walking
a. Stand with your unaffected side next to a countertop or other firm surface. Rest your unaffected arm on the surface for support.
b. Lift your unaffected foot from the floor so that you are standing on your affected leg.
c. Slowly bend and straighten the leg on which you are standing through a small range of motion. Try to move smoothly, not allowing your knee to buckle when you bend, or to snap back when you straighten. d. Repeat the knee bending and straightening several times, slowly.
Exercise 10 To simulate proper weight shift while strengthening hip and pelvis muscles
a. Stand facing a countertop or other firm surface for support.
b. Shift your weight onto your right leg and lift your knee straight.
c. Return to center with both feet on the floor.
d. Shift your weight onto your left leg and lift your right leg out to the side keeping your back and knee straight.
e. Repeat several times, alternating lifts.
Fatigue while exercising is to be expected. Like everyone else, you will have good and bad days. You can modify these programs to accommodate for fatigue or other conditions. Avoid overexertion and pain. However, some discomfort may be necessary to make progress.
Please do let us know if you have a specific area or target muscles that you need exercises for. We’ll be glad to assist. Hope this helps. Wishing you well. Thank you.
Execute me！ Ｗhat is weight workout i can't do that if suffer from Anterior Pelvic Tilt ? I don't feel the painful when do exercise , but want to know if i do weight work out to get worst
Hi Shark22419, this is Laramie from EFI. APT basically occurs as a result of having bad posture. When you perform heavy compound lifts such as the deadlift and you use poor form, APT could be the end result. It could be a permanent issue if no corrections are made. I hope this helps, take care!
there is no link in video or description. How can i get this anterior pelvic tilt workout?
Hi Martok84, this is Joan from EFI. You can check out this link for the blog post about this exercise - exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/. Thank you very much for watching the video.
amazing !!!
Hi +Andy Montréal, this is Joan from EFI. Thank you for watching the video. I am glad you liked it. Take care!
Stretch your hip flexors, strengthen your hamstrings
And strengthen abs and glutes.
Thanks great help 👍🏻
You're welcome, +johnhagebeuk8!
Thx
Hi Jyotsna Patil! This is Kristine. You are welcome. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care.
Hi, I have an anterior pelvic tilt and recently I pulled my hamstring, so my question is can I do this stretching or should I wait to heal?
+Eglisakis Hi there! This is Muriel from EFI. May I ask, how many days or weeks ago did you pull your hamstrings? If this is less than 3 days, then you should rest the area first, apply cold compress, elevate the area and avoid aggravating activities. Once pain has lessened, warm up your body prior to stretching, then GENTLY stretch your hamstrings to maintain the muscles' extensibility. Make sure you are feeling a light stretch only. If it feels sore after, then you can apply ice afterwards.
I wish you well. Take care! :)
Eglisakis you hamstring pulled cause you have weak ham muscles.domt ever stretch em . strengthen them
Hello sir i am 17years old boy, i've been gaming a lot in the last 4 years and the endless hours in front of PC really f*cked up my back, so my question is will the stretches you show correct the ''duck back'' i have with the ass out or only reduce the pain in the lower back, because sometimes while i walk a lot i get lower back pains.
I decided to attempt fixing my back myself or atlest give it a try for a 3 mounts, before going to psychotherapist or even in the worst case scenario correction surgery, but i don't think its that bad... but its visible and people sometimes make fun of it.
Btw i still sit minimum of 5hours a day on PC. I have RUclips channel and doing some other stuff for money and all this takes time, but i will try to make breaks....
Hello Just Redio, Laramie here from EFI. Yes, taking a break will make a big change in your back. Any of these exercise wont be effective if you wont change some of your habits that often lead to poor body posture.
Thank you sir!
*Should buy one of those lumbar support belts and wear it thru out the day for faster results maybe?* My friend said that they are bad to use for long periods of time and can make your back get used to it and make it even worse afterwards, but i wanted to ask you anyways since you are professional.
Thanks in advance!
buy an inflatable power ball to sit on when you are using your PC. use a belt if you want but not all the time.. ankle weights will maybe help your pain when walking. There's lots of vids on youtube to help you fix your problem. hot water bottle will help with pain.
Hip flexor stretches together with squatting (with weights) does wonders to anterior pelvic tilt.
Just Redjo i am 14 and people make fun of me too..
Thank you!
Hi +Cooks Lalli, this is Joan from EFI. You are welcome. Thanks for watching. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/. Take care!
Gave these stretches a go & they worked wonders for my lower back pain!
Hold up! 5:18 all of them are great but typically us people that have a pelvic tilt have extremly tight hamstrings, so getting into the downward dog for me is practically impossble and it hurts, would u recommend replacing it for a cobra pose type stretch instead?
+Adrian Katzenstein Hi there! This is Muriel from EFI. The muscles being stretched in the cobra pose are the hip flexors, abdominals and the chest muscles. The downward dog pose is very helpful in stretching the hamstring muscles, as long as it is done in correct form and with proper breathing. To modify the downward dog pose, you may bend your knees, or prop your hands up on blocks or a chair that is safely anchored to the wall. The higher the blocks or chair, the easier it is for you to straighten the legs and progress it by choosing a lower chair or on the floor.
By the way, here is the article about downward dog pose and check out the pictures in the blog:
yogagypsy.blogspot.com/2013/05/yoga-tip-tuesdays-downward-facing-dog.html
I hope that was helpful to you. Take care! :)
I’m so glad she did that @6:34
Hi Elliot Pavitt! Thank you for checking out our video. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
I've got some mid back ache... could that be due to APT?
Hi +Bhupinderjit Singh! Leslie here from EFI. Anterior Pelvic Tilt is the postural position when your pelvis tilted forward. In other words your butt sticks out making your lower back arch causing extra pressure on your lower back and eventually producing pain.
If it's midback you're having issues with, you might want want to check out these filler exercises for midback tightness - exercisesforinjuries.com/3-filler-exercises-to-ease-mid-back-tightness/
Hope this helps! Thank you and take care!
Is it helpful to fix anterior pelvic tilt??after how many months can i get my butt pelvic tilt free?
Hi Abhishek! This is Jennifer of EFI. Yes, not only it is helpful but it is necessary to fix anterior pelvic tilt. Why? Because this can bring about muscle imbalance and pain to your low back. In the long run, it can also create gait problems. In terms of how long will you achieve a normal pelvic tilt? There is no definite period of time. People respond to exercises differently. It varies for each person depending on the level of severity, presence of underlying conditions , overall fitness of the person and the determination and consistency of doing the exercises. Having said that, we cannot really tell. It can take shortly or it may also take a while. As long as you do the exercises religiously and properly, you will definitely achieve your goal. Hope this helps.
Please Help....
I've Anterior Pelvic tilt and recently I started GYM...
Could you please tell me which exercises should I avoid in GYM?
Hi Ash! Thank you for reaching out to us. To provide you better assistance, I have passed on your concern to our Physiotherapists team and one of them will reply to you as soon as they can. Thank you! -Zyra
@@ExercisesForInjuries 😇 Thank you so much ♥️
Hi Ash! This is Kristine of EFI. Sit ups especially on a decline position. If you are doing exercises involving trunk flexion such as that of sit ups and you feel the contraction more on the back and hips, this tells us that you have muscles imbalance. If you want to work on your core consider core exercises with the neutral spine. You may want to avoid doing leg raises as well. This exercise causes you to pull your leg towards hip flexion and they tend to activate the hip flexor muscles which will just worsen your muscle imbalance. Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries perfect! Thanks.♥️
I have lower back pain since 1yr, and the MRI report says " straightening of lumbar lordosis ", I'm so afraid about it, I'm 22year old female. What to do, is this helpful for me, i 'm from Kerala, India
Hi Sreeja! This is Jennifer of EFI. "Straightening of the lumbar spine is also called Flat back syndrome. It refers to the constellation of symptoms experienced by an individual whose spine is forward decompensated because of decreased lumbar lordosis or straightening of the lumbar spine. The most common clinical sign of this condition is a tendency to lean forward when walking or standing. Because it requires more energy to walk in a forward decompensated position, the body will tend to right itself. Low back, buttock, and posterior thigh muscles are recruited to tilt the pelvis in an attempt to bring the body into better alignment. The muscles will commonly fatigue, causing aching and pain. Hip and knee flexion while standing and walking is another mechanism for aligning the spine in patients with loss of lumbar lordosis. When hip flexion is used to chronically stand erect, a hip flexion contracture can result as the muscles in front of the hip shorten. Having said this, this, correcting the anterior pelvic tilt will help regain the normal curvature of your lumbar spine.
ExercisesForInjuries Thank you so much... 👍👍
ExercisesForInjuries Mam.. So am I follow these exercises.? Is it cure my pain..?
/how long should it take to correct this ?
Hi, this is Joan from EFI. My apologies for the delay in getting back to you. It depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Getting rid of anterior pelvic tilt can take several weeks to several months.
Your progress also would depend on several factors such as the:
1. Flexibility or tightness of the muscles causing your anterior pelvic tilt
2. Strength of your back extensors, core and gluteal muscles
3. Occupation - especially if you are seated or standing up for a prolonged period of time
4. Lifestyle - whether you are active or sedentary
Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt. Don’t exaggerate the stretch more than necessary to allow for a minimum effective change. Each day it will improve. If you’re noticing change, enjoy it and be consistent.
guys I had anterior pelvic tilt all my life the only thing that worked for me was GYM, I had done many stretches but none of them was working, just stared going gym and its been 8 months I didn't even realized when my posture corrected.
Hi! @Saad-hm7jo This is Kristine from Exercises for Injuries. We understand that anterior pelvic tilt can be a significant concern for many individuals, affecting their posture and overall well-being. We're glad to hear that you found relief through regular gym workouts. It's not uncommon for targeted exercises and strength training to effectively address musculoskeletal issues like anterior pelvic tilt.
It's important to recognize that every individual's body responds differently to various interventions. While stretches can be beneficial for some, others may find greater success with strength-building exercises that help to correct imbalances and improve posture. In your case, it seems like the gym routine you've adopted has been particularly effective in addressing your anterior pelvic tilt.
Maintaining a consistent gym routine not only strengthens muscles but also helps to improve flexibility and overall body awareness, which are all crucial components in correcting postural issues. Additionally, exercises that specifically target the muscles involved in pelvic tilt, such as hip flexors, abdominals, and glutes, can further support postural correction.
However, it's important to approach gym workouts with caution and ensure proper form and technique to prevent injury. Consulting with a fitness professional or physical therapist who can tailor a workout program to your specific needs and monitor your progress can be beneficial. Here are some exercises that may help with addressing Anterior Pelvic Tilt:
5 Anterior Pelvic Tilt Exercises
exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/
5 Best Stretches to Fix Anterior Pelvic Tilt
exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/
We are pleased to hear about your positive experience with addressing anterior pelvic tilt through gym workouts. It's a testament to the effectiveness of targeted exercises in improving posture and overall musculoskeletal health. If you have any further concerns or questions, please don't hesitate to reach out to us for guidance and support.
Is this also good for vets with a total hip replacement on one side?
+Robert Hi there! This is Muriel from EFI. How long has it been since the procedure? Are there any hip precautions your doctor told you about that you need to follow years after the surgery? Long term hip precautions say do not bend the hip too far, or twist the hip or do any jumping activities.
May I ask what your specific condition is that you want to be addressed, so that I can give you a link to exercises much appropriate or safer for you?
I still think it's best to ask your surgeon about this just to be sure. I hope that answers your question. Looking forward to hearing from you soon. Take care! :)
No running, heavy weights, squats, keep knees below waist line. 2008 was my replacement.
Stupid question here. Was Jena born naturally flexible or can of regular person get to those poses with consistent stretching?
Hi MrBrokentowels
! This is Jennifer. Thanks for reaching out to us. Flexibility training is more than just stretching. Stretching is what you do after a warmup and before a workout. Stretching helps get the body ready for what it is about to do. Dynamic stretching is exactly that: preparing the body for the movement it is about to encounter during a sporting activity or workout.
You can train to become more flexible. Flexibility is stretching amplified. You must stretch to become flexible, but it is an almost daily routine and process. It doesn’t have to take up all your time, but flexibility training allows your body to grow stronger and prevents dreaded injuries.
It’s not only how much stretching you do on a particular day (like game day) but what you do throughout the week to prepare with flexibility training that is going to allow you to build an ample flexible body.
Hope this suits you well.
How much time iy will take to give effect
Hi Vinita! This is Kristine. Our apologies for the delay in our response. We may have missed your comment. There is no way we can accurately predict how long it will take for it to be corrected. We need to note that everyone responds differently to working out for a variety of reasons. There are reasons to believe that some people just have natural structural tendencies and medical condition that prevent full recovery. The biggest thing you can do to speed up the process would be to know the cause of the deviation. Knowing the cause will help in implementing a more specific treatment plan.
In the meantime, you should form a habit of adjusting your posture constantly throughout the day, there is often a huge motor learning component to posture and simply regularly correcting your posture by squeezing your glutes and abs while you walk or sit is probably the most beneficial things you can do. I like to use cues, like every time you walk through a door or sit down adjust your hips.
Motor learning is a key aspect in posture that gets overlooked as many people lean on exercises to do that frankly just can’t be done enough. The more frequently you do things, usually the faster the result (stretch several times a day/activate the glutes and abs). Hope this helps. Wishing you well. Thank you.
warmup is need before apt exercise???
Hi +kuldeep sharma, this is Joan from EFI. Warming up properly before doing any exercise routine is always recommended. I suggest you check out this article about warm up - exercisesforinjuries.com/do-you-make-any-of-these-warm-up-mistakes/
I cant follow you on facebook. Link says page has been romoved. Wat's d new link?? Or how can i connect wid u?
Hi +Aseem Anand, this is Joan from EFI. Thank for watching the video. You can subscribe to our newsletter at exercisesforinjuries.com/ or follow us on Facebook at facebook.com/ExercisesForInjuries. See you there!
clicked for back tips,,, stayed for Genna
Thanks +Nick Dee for watching the video. This is Joan from EFI. If you need more information about back pain, check out this resource link for free videos and articles about Back Pain - exercisesforinjuries.com/back-pain/. I hope this helps. Take care!
Nick Dee that is awesome
@@samitv6159 Thanks for watching Sam, I hope you find our post helpful. For more articles about fitness, pain-free living and health you can visit our site ExercisesForinIuries.com/. Should you need assistance don’t hesitate to contact us. ~ Helaine
Welll one has to know proper form otherwise reinjury😂
Instructional collection of stretches with a hot girl and better explanation, that's great!
Thanks so much for this video, ill practice almost everyday
Thanks +SozzProduc for watching the video. This is Joan from EFI. I am glad that you liked the exercises. All the best!
Hi +SozzProduc, this is Joan from exercisesforinjuries.com/. We are happy to know you found valuable information from this video. For more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Dumb question. Is herniated disc the same as anterior pelvis tilt? Both symptom is basically leaning forward and butt sticking out.
+JCsExpression Hi there! This is Muriel from EFI. No, they are not the same. Anterior pelvic tilt is an incorrect posture of the pelvis because of it tilting too much forward, eventually leading to muscle tightness and weakness of the muscles around it, then eventually leading to back pain. A herniated disc (a.k.a. slipped disc) is when the intervertebral discs, the shock absorbers found in between our spine, start to bulge and impinge on the nerves. The probable reason why patients with herniated discs stick their butt out is because this is the position that gives them relief. I hope that answers your question. Thanks! :)
Hi Muriel, i asked because i seems to have both problem. Although both problems seems to be manageable, i'd like to fix them. Which one should I try to fix first? I've seen at least 5 specialists and all their advise is mostly to take it easy, rest..bottom line, nothing useful.
Hi again! May I ask, were you diagnosed with herniated disc or slipped disc? If you are, you may want to address first the pain on you back. Next, use proper body mechanics in all your daily activities like when picking up or lifting objects from the floor, always remember to squat instead of bending on your trunk. Also, be aware of your posture at all times, especially when you stay in a position for a prolonged period of time. Correct your posture, avoid slouching and position your pelvis in its neutral position or neutral pelvis, which is the mid-position of when your butt is tilted too much forward and too much back. The midway position of the pelvis positions the spine properly.
Next, stretching of the tight muscles around your back like your hamstrings, back extensors, piriformis and hip flexors would be beneficial.
Strengthening the core muscles is also important as these muscles support and stabilize our spine. I suggest you start with the drawing-in maneuver (where you draw in the lower abdomen for a few seconds) , whenever you are exerting effort like when carrying heavy objects, when into a high intensity physical activity like running, etc., to lessen the stress on your spine. Then, proceed with the other core strengthening exercises to improve your back condition and prevent it from recurring.
I hope that was helpful. Let me know how this goes for you. Take care! :)
Hello sir I am 17 year old and I just don't want to stretch my hip flexor but also want to reduce fat from thigh and butt. Which exercise you recommend?
Hi +Akash Dobhal! This is Kristine from EFI. Thank you for reaching out to us. You can try these exercises and here’s the link exercisesforinjuries.com/4-home-exercises-to-get-your-glutes-fired-up/. We do have a full program the Best Gluteus Maximus Exercise and you can check it out on this link bestgluteusmaximusexercises.com/. For your thigh you can these exercises and here’s the link exercisesforinjuries.com/5-effective-knee-strengthening-exercises/. Hope his helps.
how long does it take it fix?
Hello Aditya, I'm Laramie from EFI. There is no way to accurately predict how long it will take even if I knew the exact methods being used, because everyone responds differently to training for a variety of reasons. I hope this helps! Take care and have a great day! :-)
On average 3 months
where do we send the email to
I have what used to be called sway back how to fix that
Hi Jimmie - send an email to support@ExercisesForInjuries.com and we will do our best to help.
I'm confused. Some videos/instructors say not to stretch your anterior pelvic and some do. Whats the deal?
Hi NotOfThisWorld1611, thank you for watching our video. To provide you better answer with your concern, I have passed it to our Physiotherapists team and one of them will reply to you within the next 24-48 business hours.
Don't forget to subscribe for more videos. Have a good day.
~ Jef
Hi NotOfThisWorld1611
! This is Jennifer. Anterior pelvic tilt is a condition where there is a shortening of the hip flexors, and the lengthening of the hip extensors. This leads to an increased curvature of the lower spine, and of the upper back. The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back. When the hip flexors, together with erector spinae and QL muscles become hypertonic, these muscles exaggerate the lumbar lordosis and create an anterior pelvic tilt. Which is why, it is important to stretch these muscles because when left untreated, will cause a host of other secondary issues like low back pain, knee pain, gait disturbance, etc.
Hope this suits you well.
If I fix my APT will lower back pain go away as well?
Hello Jorge, I'm Laramie from EFI. Yes, it will help, however it still depends on the severity of the pain.
how long i have to do to fix my anterior palvic tilt i have from long time this
Hi +irfan khan, this is Joan of EFI. I am sorry to hear about your pain. In order to fix and correct Anterior Pelvic Tilt, we have to solve the muscle imbalance around the pelvic area. Which means we have to strengthen and activate the weak muscles and also loosen those tight muscles. By performing the appropriate exercise stretches daily for a few weeks, you should see improvement.
Getting rid of anterior pelvic tilt can take several weeks to several months, and it depends on how tight you are, how often you do the stretches, as well as your anatomy, because some people were born flexible while others are not. Either way, diligently stretching the tight muscles and also strengthening your core muscles can help you prevent from going into too much anterior pelvic tilt.
Here are other videos by Rick about core strengthening and you can choose depending on your fitness level:
ruclips.net/user/ExercisesForInjuriessearch?query=core
thanks mr jones
ExercisesForInjuries i can't open this link
Hi, irfan khan. Which link can't you open again? We have tried this link and this is working - ruclips.net/user/ExercisesForInjuriessearch?query=core
Do let us know if you're referring to other links. ~Leslie
Does apt cause one leg to short? Plz.. answer this
Hi Vaishnavi! This is Kristine from Exercises for Injuries. Yes, an Anterior pelvis tilt can cause Leg Length Discrepancy. There are two types of Leg Length Discrepancy they are called Functional Leg Length Discrepancy and Structural Leg Length Discrepancy. The Structural Leg Length Discrepancy is a physical (osseous) shortening of one lower limb between the trochanter femoral major and the ankle mortise. While the Functional Leg Length Discrepancy is a unilateral asymmetry of the lower extremity without any shortening of the osseous components of the lower limb.
Anterior Pelvic Tilt causes the shift in body weight forward causes poor posture, low back pain, and aching back muscles. With that being said, it causes an alteration of lower limb mechanics, such as joint contracture, static or dynamic mechanical axis malalignment, muscle weakness, or shortening. Functional LLD can develop due to an abnormal motion of the hip, knee, ankle, or foot in any of the three planes of motion.
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries thank you very much for replying..my question is what to do to fix LLD ......ALSO I HAVE snapping hip .....is that due to apt & also what to do for it
@@Sahil-jg8bd Hi Vaishnavi! You are welcome. First thing that one should consider is to have your condition assessed by a physical therapist or doctor so that the type or cause of the Leg Length Discrepancy can be identified and a more specific treatment plan can be implemented. In the meantime, to help with Anterior Pelvic Tilt these exercises may help:
exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/
exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/
exercisesforinjuries.com/4-best-anterior-pelvic-tilt-stretches/
To help with addressing Snapping Hip you can check on this link for more information and exercises:
exercisesforinjuries.com/causes-and-remedies-for-snapping-hip-syndrome/
exercisesforinjuries.com/quick-fix-for-the-snapping-or-popping-in-your-hip/
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Do hip flexor also get streched during pigeon Poses..mine right leg hip flexor are getting streched
@@Sahil-jg8bdThis is Jennifer. Thank you for raising this concern to us. Pigeon Pose is a great yoga pose to stretch your hips and lower back. When performed correctly, it may increase flexibility of the hip flexors and lower back muscles while also supporting digestion.
Hope this suits you well.
Does it make me taller when i fix it?PLEASE I NEED ANSWER!!
Hi Khaled Yaqoub! This is Kristine of EFI. Yes, it can affect one’s height. Anterior pelvic tilt can also cause a height loss of 0.5-2.5 inches. It happens when the hip extensors extend and the hip flexors shorten. It can also cause lower back pain, hip and knee pain, and an incorrect posture. Thus one’s height increases when the postural deviation is addressed. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Kristine of Exercises For Injuries, thank you so much kristine ❤️
@@KhaledYaqoub-oo1xi You are welcome, Khaled! We are glad to be of help. Please let us know should you need further assistance. Take care and Keep safe. -Kristine
If i do this every day consistently how long should it take to fix my tilt?
+CIKEDEES Hi there! This is Muriel from EFI. I think the time frame varies from person to person as each has different muscle strength and flexibility. However, I would recommend that you do it as consistently as you can, and include strengthening of your core muscles, and modify activities that cause you to tilt your pelvis too much.
When walking or sitting or standing for prolonged periods, make sure you are aware that your pelvis is in neutral position (not tilted forward or backward too much). When lifting heavy objects, try to engage the core (by doing the drawing in maneuver) to stabilize the spine and to avoid leaning backward (or tilting the pelvis) to carry the weight.
I hope you find these tips helpful. Take care! :)
Thanks! I'll definitely keep these tips in mind
When it's fixed, don't over do it because you'll make it worse. So once it's fixed do it once or twice every other week or every two weeks.
Does it also result in an increased height?
Hi Deepak Sharma! This is Kristine from Exercises for Injuries. In general poor posture may make you look shorter than you actually are. And over time, slumping or slouching can also affect your actual height. Your back should curve naturally in three places. If you regularly slump or slouch, these curves may shift to accommodate your new posture. It will help in addressing postural deviation that may have affected one’s height. Thus height increase is also expected once the postural deviation that cause shortening be addressed but this does not necessarily mean an increase in height per se. In addition to affecting your posture, anterior pelvic tilt can cause back and hip pain. You can correct an anterior tilt by using exercise, stretches, and massage. If your job involves sitting for long periods, make sure to get up and do a few simple stretches, or try replacing a sit-down lunch with a walk. You may also find these exercises beneficial and here are the links exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/. Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries thank you so much for your reply. Could you also please tell how many times in a day do we have to preform these exercises in a day? I'm thinking about twice a day.
@@DeepakSharma-zg2iq Hi Deepak Sharma! This is Kristine from Exercises for Injuries. You can start by doing the routine twice a day. The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain. We usually recommend doing the exercises on a regular basis. When we say on a regular basis, it doesn't have to be every day. Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles. An everyday routine is ideal in order to achieve maximum results but there should be a period of rest in between.
Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount. Hope this helps. Don't hesitate to contact us should you need further assistance. Thank you.
The first link isn't what was promoted : exercisesforinjuries.com/tilts Great video by the way
Hi +Coastal Toaster, here is the link to the other video on What is Anterior Pelvic Tilt Before and After - ruclips.net/video/BB1-T7OSRKY/видео.html.
Whenever i do hip flex stretches my apt become worse. Because of this I don't prefer stretching hip flexors. Anyone mind telling me what should i do?
Hi Prachi! This is Kristine from the Healthcare Specialist Team. We are sorry to hear about your challenges. Allow us to discuss this further.
The anterior pelvic tilt is caused by the shortening of the hip flexors, and the lengthening of the hip extensors. This leads to an increased curvature of the lower spine, and of the upper back. The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back.
In addition to affecting your posture, this condition can cause back and hip pain. You can correct an anterior tilt by using exercise, stretches, and massage. If your job involves sitting for long periods, make sure to get up and do a few simple stretches, or try replacing a sit-down lunch with a walk.
It could be any of them or all of them. Or muscle strength may not be the issue at all.
As noted at the beginning of the article, someone with anterior pelvic tilt always has short, stiff hip flexors. And if those muscles are short and tight enough to pull the pelvis forward, that means the hamstrings have to be compromised in some way. They’re longer and usually weaker than they should be. Same with the abdominals. And the glutes are usually weak as well.
With that being said, we need to note that you may be suffering from muscle imbalance or other conditions. It is best to have your condition assessed and diagnosed so that more specific treatment can be implemented.
We do hope this helps! Wishing you well. Thank you.
Aren't some of these Yoga stretches too? I think both help APT!
Yes, yoga can help too. Thanks for watching.
She is beautiful!