Here is one of my full workouts: ruclips.net/user/shorts5fZOzLQP6Bk If you want to learn more about my Unify Movement System AKA UMS, check it out here: unitygym.com/ If you want to learn how we got flexible as adults without sacrificing our strength, here's a free 3 part video series to share what worked for us: trial.unitygym.com/flexibility
Hey man, While standing straight my measured height is 178cmbut I can sense the fact I'm not standing entirely straight, How much height do you think I can regain?
I have only been doing the proper posture for 1 month what i do is i force my back to look normal and walk like that but when i relax it looks exactly as before
Doing them should cause no pain!! Do it to your limit, but don't try to over do them!! I have Hyper lordosis, and my physical therapist, has given me these exact exercises (except the jefferson curl has it was too hard for me at that time). What has given me a lot of quality of life is : strong glutes, strong abs, flexibility and mobility, and now I feel like a new person (I'm 26 and last year I could not bend to touch my knees, now I can touch my toes and live pain free)
Most simple and straightforward one I've seen so far 👍 Day 1: I'm feeling it on my lower back, but I think it's a healthy stretch so far. Tried these with a kg each. Jefferson curls took a toll on my hamstrings but I think it's essential
@@UnityGymOnline what if I have fat around my face, jawline and butt, but the rest of my body is pretty skinny. If I somehow lose weight around my face, jawline and butt, will my arms for example become literal sticks?
I’ve been doing these stretches since starting my fitness journey 3 months ago, since then I’ve noticed pelvic tilt and also noticed it improved! I guess I have been improving it without even realizing it all for the sake of trying to perfect my squat performance 😅
I couldn't say. Different for everyone. But When you do this kind of routine things start to get better, which is very different than things getting worse.
Can this exercise help compressed fractured Lumbar vertebrae. 67 yr. Old man. His physical body looks appears body builder. Any g old ideas proven to strengthen spine bones??? Or does ligaments have to be strengthened to aid his SPINE. HAVE ANY SUGGESTIONS?
My lower back has always hurt which I did fall as a kid onto a pipe and it hurt since but I have anterior pelvic tilt and as a bigger guy I couldnt tell because of my belly, but man im glad I found out I had this. Thanks for the excercises.
You’re the real deal for sure…but how can I get you as a coach and not someone you’ve trained?…my situation is bad and I trust that you specifically could help me
Great question! Having a naturally bigger butt doesn't automatically cause lumbar lordosis or an anterior pelvic tilt. What we're talking about here is a postural issue that comes from muscle imbalances, not your natural body shape. If your stomach also sticks out, it might be due to the tilt of your pelvis, or it could just be the way your body naturally distributes fat. If you're unsure about whether you have an anterior pelvic tilt, a physical therapist or personal trainer can help assess your posture. They can give you exercises to address any imbalances if needed. But remember, everybody is unique, and what's important is feeling strong, flexible, and pain-free in your body. Keep working towards your goals and listening to your body's needs! 🙌💪👌
Hip flexor stretch and anything else that puts weight on only one leg triggers my sciatica (that’s due to piriformis and anterior pelvic tilt). I know that I have tight hip flexors and the tilt to address, but are there other exercises you can recommend for this instance?
@@beriest459 yo, I mean there are so many ways you can do this. You could incorporate this within your workout. You could do it at the end of your workout, or as a separate workout. I like 3 times a week with 48 hours rest for the strength training. The stretches you can do daily
sometimes you can't fix it at all, I can't fix mine because I have spondylolisthesis. But it becomes less of an issues, doesn't call pain, and is something you can reduce a lot.
Perfect timing,had a really bad hip and low back injury this week,apparently this kind of thing is common among jiu jitsu athletes due to being in hip flexion a lot causing tightness in the hip flexors and an anterior pelvic tilt. Would you suggest continuing to train jiu jitsu whilst I do these exercises just take it easy or take some time off?
Certainly, your situation is not uncommon among jiu-jitsu athletes, and I appreciate your concern and determination to find the right balance in your training. In my experience, when dealing with an injury like this, the key is to find the sweet spot between rest and continued training. Completely stopping might not be necessary, but moderation is vital. You're right in recognizing that it's all about getting back to full capacity as quickly as possible without making the injury worse. I wouldn't recommend any rolling at this time, given the nature of your hip and low back injury. However, there are likely safe drills and specific jiu-jitsu training exercises that you can do, which won't exacerbate the issue. Talk to your coach about modifying your training to focus on elements that don't put undue stress on your affected areas. In addition to these modifications, incorporating the exercises I've shared in this video to address anterior pelvic tilt could be a valuable part of your recovery strategy. They can help in relieving tightness in the hip flexors and improving overall alignment. Remember, healing takes time, and patience is key. Working closely with a healthcare provider, physiotherapist, or a knowledgeable coach who understands your specific situation can also provide invaluable guidance tailored to your needs. Keep up the positive attitude, and I'm confident you'll be back on the mats doing what you love soon. Stay strong, and feel free to reach out if you need further assistance! 🥋
(19m) Been ignoring my anterior pelvic tilt for the longest until I got my new part time job at Best Buy which has me doing lots of heavy lifting with 75 inch TV’s & recycling retro TV’s that are 75 - 100 LBS. My lower back has been hurting as of late, it’s time to finally address this issue. I’ll come back to this comment every 2 weeks to update on my progress.
@@NumeroUNO-pp5qb I’ve been looking for this video every lately thx for the notification bump 😂 it’s been awhile but I definitely did get an improvement in my posture. I’m looking to buy a new computer chair soon so I won’t fall into the same issue in the future
rock on, good luck! FYI I have a follow along routine that you should see linked to this video. It's a new feature on RUclips so you'll have to 'watch' the video and you'll see the link there.
1: bend knee hollow body hold, lower back on ground. 2: supine (what does this mean-) single leg thrusts (can use both) 3: loaded hip flexor stretch (30-60 seconds) both sides 4: loaded Jefferson curl holds (30-60 secs)
Thank you this is my problem my girlfriend told me that my back look like a girls I am doing this work out for a week now I hope that it will work if it work I will comment
The Loaded Jefferson Curl is currently impossible for me to do due to my incredibly tight hamstrings, is there anything else you'd recommend? Or something to ease into that?
Tight hamstring won't prevent you doing a loaded J curl. Range of motion is an intensity variable. So it's about paying close attention to articulating the movement in the spine and getting as much range in the hips as possible. With deliberate action, you'll be surprised what you can achieve.
Immediately. If you stand and walk with the intention of a neutral pelvis, one of these workouts will yield results. Do it 3 times a week, and within 12 weeks, the difference will be significant
If you have a herniated disc you can fix it in a matter of months by following the right approach. If I were you, I'd be less focussed on warning people about dangers of exercises on RUclips videos, and put your energy into fixing your spine. I speak from experience and guarantee that you can turn this around and go from being the injured person with a herniated disc, to being stronger and more flexible than you've ever been in a relatively short time. Don't waste anymore time, get on it!
Thank you! What confuses me is why should we stretch the hamstrings? When you say weak abs and weak hamstrings, doesn't that means that they are already lengthened ? I would live to get your opinion on this.
I didn't say we should stretch the hamstrings, I said we should stretch the lumbar extensors and the hip flexors :) Then strengthen the glutes and abs. Strengthening the hamstrings is also beneficial.
Then you're at stage 1 flexibility and would benefit from a 20 minute mobility routine. Check out the flexibility blueprint, it's free and will teach you all about it. You can get it here trial.unitygym.com/flexibility but RUclips doesn't allow clickable links in shorts comments. So, either copy and paste into a browser. Or go to my channel and click the link there
I’m having trouble figuring out whether I have this or not. All of the videos and images make the spine look so extreme in the way that it’s pushed forward that I can’t really tell.
try pushing your knees out more to activate the glute med. Try reducing range of motion. Try reducing weight. See if you can find a way that doesn't hurt and work up from there.
you don't really fix it, you manage it and reduce the symptoms so it's less of an issue. Physical change in the body and training is a process, not a destination.
I will try these exercises for the next four weeks and update this comment in sha Allah. Currently when I lay flat I can put my hand through the gap in my lower back. Started on Monday August 21, 2023.
Not sure if it’s wise to perform the fourth exercise? I have a disc degeneration at the L4L5 level and it could hurt more. But thanks for the video mate!
You're welcome bro. And all these exercises are safe. The concern is load management. So you may need to start with 2lbs and progressively overload nice and slow. Discs regenerate within 3 years. So if you train your back to be strong, you can make a 100% recovery from disc degeneration
With all due respect, you're mistaken. The Jefferson curl won't mess up your back unless you're ignoring proper preparation or trying to lift beyond your capacity. It's like any other exercise in that respect. And let's clear something up: no sport leaves the spine neutral throughout. So why treat the spine differently when we're training? Don't wrap your spine in cotton wool. It needs strength and flexibility just like every other part of your body. Thanks for your input, though. It's good to keep these conversations going. 💪
This video answer the question about the Jefferson Curl ruclips.net/user/shortsvT9GkqCp5P0 Here is an APT workout ruclips.net/video/AKdonYf-uZU/видео.htmlsi=0n8LK_XWy0-_U5Cs
The timeframe to correct anterior pelvic tilt (APT) can greatly vary from person to person. This largely depends on the underlying cause of your APT, your consistency with the exercises, and the overall lifestyle changes you make to support these efforts. If your APT is due to habits like prolonged sitting or specific postural tendencies, it might be quicker to see changes once you adjust those behaviors and regularly perform the exercises. However, if it's due to structural changes or certain medical conditions, the process could be more gradual. Remember, it's important to focus on the quality of your execution and consistency in these exercises, rather than expecting immediate results. Your body needs time to adapt and relearn healthier postural habits. Please keep me posted on your progress, and feel free to ask any more questions you might have! 😊💪
@Zidanismo yes absolutely! We're fighting a battle with the chair everyday, which makes these exercises even more important to do. Don't let the chair win the war!
yes, but the more you do it the less intense the training needs to be. And the Jefferson curl you wouldn't do more than 3/week The jefferson curl is often programmed only once a week. Lot's of highly regarded coaches believe more than that is too much. But you can do it 3 times a week with very light weights.
Thanks for watching and commenting. Respectfully, I disagree. I have spondylolisthesis and PARS fracture in L4 and L5. I've suffered with back pain for a long time before learning methods that not only fixed my back pain but also allowed me to perform better than ever before. Loaded forward flexion of the spine is not a problem for lower back pain. it's the way that you get to the point of doing an exercise like a Jefferson curl. Load management is what matters. If you get it wrong, you will cause problems. But if you manage load correctly and use progressive overload, it will be good for your lower back.
@@UnityGymOnline dunno brother tbh i haven't tried jefferson curls but i got bulging discs from doing good mornings, never had any back problems, started doing them for medium reps like 8-12 and progressively overloading each workout my back felt worse and worse but i was being ignorant and kept going. After a while i couldn't even put my socks or tie my shoes any bending hurt real bad. Didnt workout for months cuz to doctor and physiotherapists said to let it rest, but it didnt make it better but worse because of all the sitting. Started doing calisthenics few months ago and last few weeks im doing better now but im very careful with exercises.
@bleekwater6176 OK, so maybe you should read what you just wrote. Clearly the exercise is not the problem, the problem is that you mismanaged load. And rest doesn't fix issues like that. We need to strengthen the lower back properly with exercises like, good mornings, deadlifts, Jefferson curls. It's great that you're enjoying calisthenics, I do a lot of calisthenics too. But those issues in your back are just lying there dormant unless you address them with a strategy like I just laid out.
@varindersingh8816 that's like asking how long is a piece of string. Everyone is different. Some people can get an immediate result. Others it's an ongoing process. There are many causes of apt, so I can't say how long it will take. But if you do this, thibgs will improve over time. If you don't, things won't improve
Here is one of my full workouts: ruclips.net/user/shorts5fZOzLQP6Bk
If you want to learn more about my Unify Movement System AKA UMS, check it out here: unitygym.com/
If you want to learn how we got flexible as adults without sacrificing our strength, here's a free 3 part video series to share what worked for us: trial.unitygym.com/flexibility
How long it take to get relief from anterior pelvic tilt?
Reply me please.
Thanks
@@Rajafitnessclub1998 within a week you can get relief.
good posture also gives you some extra height and it is attractive by everyone
I guess that's a side effect ;)
@@UnityGymOnlinewill lunges fix apt
@@maliquesmith2311 no, they don't do anything beneficial for apt. Split squats are much better due to the hip flexor stretch you get.
can working your abs reverse progress? or is it helpfull?
@@rezahosseini7986 it's very helpful
Can situps work?
They're less effective for APT than other exercises, but they will still help.
I have had apt for almost 3 years now, are there exercises still recommended?
Absolutely!
@GOAT4LIFE you're welcome. What's the cobra stance?
Hey man, While standing straight my measured height is 178cmbut I can sense the fact I'm not standing entirely straight, How much height do you think I can regain?
I couldn't answer that. Increasing your height is definitely not my speciality.
Not only exercises, but also proper posture while walking. I wonder why nobody ever mentiones that.
I think it's another conversation, this is only a 60 second video 😃
Relax lol
I have only been doing the proper posture for 1 month what i do is i force my back to look normal and walk like that but when i relax it looks exactly as before
Doing them should cause no pain!! Do it to your limit, but don't try to over do them!! I have Hyper lordosis, and my physical therapist, has given me these exact exercises (except the jefferson curl has it was too hard for me at that time). What has given me a lot of quality of life is : strong glutes, strong abs, flexibility and mobility, and now I feel like a new person (I'm 26 and last year I could not bend to touch my knees, now I can touch my toes and live pain free)
Nice work! Yep, these exercises work very well. Can you do Jefferson curls yet?
@@UnityGymOnline I just recently bought a set of barbells and kettlebells, so I'm going to start doing them, if they don't hurt me of course!
ok perfect, you can start very light, as in 2-4lbs. Work the movement not the weights. Then increase weight progressively.
I’ve been doing these exercises for the last 3 days and already feeling better and more flexible.
Thank you!
that's awesome! The right exercises do make you feel better straight away. Really happy this is helping you.
Most simple and straightforward one I've seen so far 👍
Day 1: I'm feeling it on my lower back, but I think it's a healthy stretch so far. Tried these with a kg each.
Jefferson curls took a toll on my hamstrings but I think it's essential
Thank you. Just take it easy with the Jefferson curl. You can start with no weight or even just a few lbs. And gradually work your way up
@@UnityGymOnline yeah
Also
Does it help in losing butt fat?
@XiRIUS no, you can't spot reduce fat from one area. You can only reduce your total body fat.
Did it work
@@UnityGymOnline what if I have fat around my face, jawline and butt, but the rest of my body is pretty skinny. If I somehow lose weight around my face, jawline and butt, will my arms for example become literal sticks?
How many reps is the loaded hip flexor stretch?
@@windell9373 I hold for 30 seconds a set
are these 4 workouts enough daily?or should i do more workout to get better resaults?
@rezahosseini7986 this is a good start, but there's more you can do, too much to explain in a comment though
I’ve been doing these stretches since starting my fitness journey 3 months ago, since then I’ve noticed pelvic tilt and also noticed it improved! I guess I have been improving it without even realizing it all for the sake of trying to perfect my squat performance 😅
nice work!
How long would this take to fix for someone a severe APT? I lose 2-2.5 inches of height with this & nerd neck, for context. Thanks!
I couldn't say. Different for everyone. But When you do this kind of routine things start to get better, which is very different than things getting worse.
We do each exercise only one set?
3 sets
Can this exercise help compressed fractured Lumbar vertebrae. 67 yr. Old man. His physical body looks appears body builder. Any g old ideas proven to strengthen spine bones??? Or does ligaments have to be strengthened to aid his SPINE. HAVE ANY SUGGESTIONS?
I do, I would start with the lower back rehab workouts I have on my channel. I can't link them here because RUclips prevents that now :)
Must CORRECT THE BACK IMMEDIATELY
Going to religiously do this for 3 months and hopefully I see some progress. I’ll report back before then if I do.
solid! Keep me posted on your progress
and?
How did it go?
How long will it approximately take to see results?
4 weeks, you can start to see results in a short time when you're consistent
My lower back has always hurt which I did fall as a kid onto a pipe and it hurt since but I have anterior pelvic tilt and as a bigger guy I couldnt tell because of my belly, but man im glad I found out I had this. Thanks for the excercises.
you're welcome man, good luck with it! Let me know how you go.
You’re the real deal for sure…but how can I get you as a coach and not someone you’ve trained?…my situation is bad and I trust that you specifically could help me
Easy answer, join the UMS Tribe Membership. I work with all our members. Go here to start a free trial unitygym.com/ums
What If your butt is naturally big and sticks out? Does that automatically cause the lumbar lordosis? My stomach also pokes out because of it
Great question! Having a naturally bigger butt doesn't automatically cause lumbar lordosis or an anterior pelvic tilt. What we're talking about here is a postural issue that comes from muscle imbalances, not your natural body shape. If your stomach also sticks out, it might be due to the tilt of your pelvis, or it could just be the way your body naturally distributes fat.
If you're unsure about whether you have an anterior pelvic tilt, a physical therapist or personal trainer can help assess your posture. They can give you exercises to address any imbalances if needed. But remember, everybody is unique, and what's important is feeling strong, flexible, and pain-free in your body. Keep working towards your goals and listening to your body's needs! 🙌💪👌
Hip flexor stretch and anything else that puts weight on only one leg triggers my sciatica (that’s due to piriformis and anterior pelvic tilt). I know that I have tight hip flexors and the tilt to address, but are there other exercises you can recommend for this instance?
yes there's lots of variations I give to people in the UMS Tribe Membership. That's where custom programming comes into play.
Thanks for your exerçises
My pleasure! Thanks for commenting :)
I am extremely slim 18 year guy. Why my thigh muscles starts shaking doing these
probably because you don't have the muscle mass to support your body. If you focus on building muscle you can fix that :)
Did anyone find any results?
But first you have to learn how to posterior right? This is where I am stuck
This is what teaches you
Good tip!
I had seen your another video for same ATP which is more effective this or that
Both are good. Periodisation involves changing exercises every 4 weeks
Sir does Anterio pelivic tilt cause reduction in height?
I'm not sure, but even if it did, it wouldn't be much
I'm currently doing a push pull legs workout, so do I have to take a break from my workout and replace it with your moves, or can I still do both?
And does your training program require rest days
One more thing, how many kg of weight do you use, do you use light or heavy weights (about 10 kilos per dumbbell) thank you, hope you answer it
@@beriest459 yo, I mean there are so many ways you can do this. You could incorporate this within your workout. You could do it at the end of your workout, or as a separate workout. I like 3 times a week with 48 hours rest for the strength training. The stretches you can do daily
@@UnityGymOnline okah thank you
🫡 -I’m subbing
Thank you!
Bro, is there any chance to get height with fixing it
not sure, I mean even it that were possible like maybe 1/2 a cm
thanks for great content
@rezahosseini7986 you're welcome, thanks for watching
How much time it take to fix the ATP
sometimes you can't fix it at all, I can't fix mine because I have spondylolisthesis. But it becomes less of an issues, doesn't call pain, and is something you can reduce a lot.
can u do the exersizes without the weights
Sure thing
Thankyou sir iam 16 and i have pelvic tilt every one tease me i wish you workout tips will help me ❤ how much time will it take
It works ? Did u fix ur apt dude?
These exercises will help a lot! How's your apt going?
Simply u explained 👍🏻👍🏻😊
Thanks for watching
Perfect timing,had a really bad hip and low back injury this week,apparently this kind of thing is common among jiu jitsu athletes due to being in hip flexion a lot causing tightness in the hip flexors and an anterior pelvic tilt.
Would you suggest continuing to train jiu jitsu whilst I do these exercises just take it easy or take some time off?
Certainly, your situation is not uncommon among jiu-jitsu athletes, and I appreciate your concern and determination to find the right balance in your training.
In my experience, when dealing with an injury like this, the key is to find the sweet spot between rest and continued training. Completely stopping might not be necessary, but moderation is vital. You're right in recognizing that it's all about getting back to full capacity as quickly as possible without making the injury worse.
I wouldn't recommend any rolling at this time, given the nature of your hip and low back injury. However, there are likely safe drills and specific jiu-jitsu training exercises that you can do, which won't exacerbate the issue. Talk to your coach about modifying your training to focus on elements that don't put undue stress on your affected areas.
In addition to these modifications, incorporating the exercises I've shared in this video to address anterior pelvic tilt could be a valuable part of your recovery strategy. They can help in relieving tightness in the hip flexors and improving overall alignment.
Remember, healing takes time, and patience is key. Working closely with a healthcare provider, physiotherapist, or a knowledgeable coach who understands your specific situation can also provide invaluable guidance tailored to your needs.
Keep up the positive attitude, and I'm confident you'll be back on the mats doing what you love soon. Stay strong, and feel free to reach out if you need further assistance! 🥋
Which pelvic tilt is the result of too much lying down?
Depends how you lay
More for when you sit along time
Mine was anterior tilt caused by lying on my front.
This is such BS
Oh you poor thing, you must have a strong injury identity. Doesn't have to be that way though, you can live in a strong, flexible and capable body.
(19m) Been ignoring my anterior pelvic tilt for the longest until I got my new part time job at Best Buy which has me doing lots of heavy lifting with 75 inch TV’s & recycling retro TV’s that are 75 - 100 LBS. My lower back has been hurting as of late, it’s time to finally address this issue.
I’ll come back to this comment every 2 weeks to update on my progress.
Get after it
Yo
nice 2 weeks bro
@@NumeroUNO-pp5qb I’ve been looking for this video every lately thx for the notification bump 😂 it’s been awhile but I definitely did get an improvement in my posture. I’m looking to buy a new computer chair soon so I won’t fall into the same issue in the future
❤🌹
🙌
Thanks. I'll incorporate it into my everyday exercose routine :) will update after a month
rock on, good luck! FYI I have a follow along routine that you should see linked to this video. It's a new feature on RUclips so you'll have to 'watch' the video and you'll see the link there.
Has it fixed it’s been a month
Sounds awesome, start tomorrow, will review after a month, thanks
cool, let me know how you go :)
Any update
Don't forget
Update?
It's been a month since you said 🤔
Is it okay if you do 2 sets a day and repeat it over and over again?
Yes, but there so much more you should be doing than just this.
@@UnityGymOnline how about plank my man? Does plank also work on anterior pelvic tilt?
@ZelexZilla yes, the RKC plank is best. It's very important to get into a posterior tilt
1: bend knee hollow body hold, lower back on ground.
2: supine (what does this mean-) single leg thrusts (can use both)
3: loaded hip flexor stretch (30-60 seconds) both sides
4: loaded Jefferson curl holds (30-60 secs)
Supine means lay on your back
Imperative to help sciatica and back problems in general
Yeah these exercises help relieve lower back pain. Do you do these?
@@UnityGymOnline have been doing similar for years to stabilize lower disc herniations. Very effective.
perfect
Say the exercises for leg fractured persons because they can't do weight bearing exercises
Let the bones repair, then do weights to get stronger.
Great info and exercises. The weird zoom and pans kind of kill the video though. Hard to see the proper form. Thank you
Thanks, hard to film yourself in my small studio
I like it ..
thanks for watching :)
Thank you this is my problem my girlfriend told me that my back look like a girls I am doing this work out for a week now I hope that it will work if it work I will comment
awesome, keep at it :)
Any changes bro?
@@mohamudabdu6584 yeah bro a little bit
Any Updates bro?
@@rohan7044 still a little bit curvy
Bro i have APT and it is very ugly when walking and sometimes it is pain
what are you willing to do about it? Because if you follow the right program it will be far less of an issue
#UnityGymOnline
Instead of doing these workout for 3 days in a week, can I do it 5 days in a week to get early results? Is it possible?
there are other things you should be doing. Don't get tunnel vision, train the whole body
The Loaded Jefferson Curl is currently impossible for me to do due to my incredibly tight hamstrings, is there anything else you'd recommend? Or something to ease into that?
Tight hamstring won't prevent you doing a loaded J curl. Range of motion is an intensity variable. So it's about paying close attention to articulating the movement in the spine and getting as much range in the hips as possible.
With deliberate action, you'll be surprised what you can achieve.
YES!
Excercises for bowlegs ?
How long does this process take before I’d notice any difference?
Immediately. If you stand and walk with the intention of a neutral pelvis, one of these workouts will yield results.
Do it 3 times a week, and within 12 weeks, the difference will be significant
Can we do pushups in anterior pelvic tilt. Or after it fix?
I wouldn't. Doing push ups in a neutral spine or even a posterior tilt is much better.
The last exercise is super dangerous if you have a herniated disc like me
If you have a herniated disc you can fix it in a matter of months by following the right approach. If I were you, I'd be less focussed on warning people about dangers of exercises on RUclips videos, and put your energy into fixing your spine.
I speak from experience and guarantee that you can turn this around and go from being the injured person with a herniated disc, to being stronger and more flexible than you've ever been in a relatively short time.
Don't waste anymore time, get on it!
Does post anterior tilt also cause forward head posture?
No, not that I know of
What a legend😊
thank you
Will using an elliptical machine at home help reset pelvic tilt?
no that I've heard of. I don't like those machines personally.
Thank you!
What confuses me is why should we stretch the hamstrings? When you say weak abs and weak hamstrings, doesn't that means that they are already lengthened ?
I would live to get your opinion on this.
I didn't say we should stretch the hamstrings, I said we should stretch the lumbar extensors and the hip flexors :) Then strengthen the glutes and abs. Strengthening the hamstrings is also beneficial.
You didn't say it, you showed it. Jefferson curl is fire for stretching hamstrings.@@UnityGymOnline
Some of these would probably cripple me for months.
How come?
What to do if i cant do j. Curl cant even touch feet
Then you're at stage 1 flexibility and would benefit from a 20 minute mobility routine.
Check out the flexibility blueprint, it's free and will teach you all about it.
You can get it here trial.unitygym.com/flexibility but RUclips doesn't allow clickable links in shorts comments.
So, either copy and paste into a browser. Or go to my channel and click the link there
🙏
thanks for watching :)
I’m having trouble figuring out whether I have this or not. All of the videos and images make the spine look so extreme in the way that it’s pushed forward that I can’t really tell.
I wish I could help, but without seeing you, I can't say.
are you supposed to have a really small tilt for the stomach pushed forward?@@UnityGymOnline
like the bottom spine@@UnityGymOnline
❤❤❤
3rd one is not my cup of tea 😂
How come?
I find it crazy how your still responding to comments haha and almost every single one
how come? I don't see what the point is in making all this content if I'm not going to interact with folks that comment :)
What i mean is i respect that haha
@@Guy-mn7zt thanks bro! I appreciate the kind words
During and after doing hip thrusters my knees kinda hurt, is that normal or am I doing something wrong
try pushing your knees out more to activate the glute med. Try reducing range of motion. Try reducing weight. See if you can find a way that doesn't hurt and work up from there.
@@UnityGymOnline Thanks!
@@basarbdd6761 you're welcome
I lay straight on the ground by minimizing the ark .. i feel numbness in the thighs . Is that normal?
I don't think so, I'd see a physiotherapist if I were you.
@@UnityGymOnline alright thank you
you're welcome
After age of 25 height can increase through this exercise?
If thats true, it wouldn't be a lot.
i'm 21 yo ...i have severe apt....will these exercise be helpfull 4 me ...plzz reply @@UnityGymOnline
I get called disabled for having this problem when i was born normal😢
I'm sorry to hear that
@@UnityGymOnline how long does it take the fix?
you don't really fix it, you manage it and reduce the symptoms so it's less of an issue. Physical change in the body and training is a process, not a destination.
if i were to do these everyday, how many sets and reps should i do?
3 sets, 30 sec hold for stretches, 10-12 reps for the strength
any update
@@UnityGymOnline Can you pls explain which are stretches and which are strength exrcises
@@FocusMode-u3t bent knee hollow body hold and supine single leg hip thrust are strength exercises. The rest are stretches
I will try these exercises for the next four weeks and update this comment in sha Allah.
Currently when I lay flat I can put my hand through the gap in my lower back.
Started on Monday August 21, 2023.
brilliant! Let me know how you go. FYI I now have a follow along workout for APT ruclips.net/video/AKdonYf-uZU/видео.html
Ok waiting
Waiting....
Still waiting
@@AliAshraf-nq4hg for what?
Not sure if it’s wise to perform the fourth exercise? I have a disc degeneration at the L4L5 level and it could hurt more. But thanks for the video mate!
You're welcome bro. And all these exercises are safe. The concern is load management.
So you may need to start with 2lbs and progressively overload nice and slow.
Discs regenerate within 3 years. So if you train your back to be strong, you can make a 100% recovery from disc degeneration
First exercise made it worse
it certainly did not make your APT worse, maybe you mean your pain increased?
Thank you
You're welcome
Jefferson curl lol. One sure way to mess your back up
With all due respect, you're mistaken. The Jefferson curl won't mess up your back unless you're ignoring proper preparation or trying to lift beyond your capacity. It's like any other exercise in that respect.
And let's clear something up: no sport leaves the spine neutral throughout. So why treat the spine differently when we're training? Don't wrap your spine in cotton wool. It needs strength and flexibility just like every other part of your body. Thanks for your input, though. It's good to keep these conversations going. 💪
@@UnityGymOnline link to preparation video please and how to do it.
This video answer the question about the Jefferson Curl ruclips.net/user/shortsvT9GkqCp5P0
Here is an APT workout ruclips.net/video/AKdonYf-uZU/видео.htmlsi=0n8LK_XWy0-_U5Cs
Can I do these exercises everyday instead of 3 days a week? I have SEVERE apt.
You can do the stretches daily, but I'd recommend the strength exercises every other day
@@UnityGymOnlineWhy is that? Is doing those exercises every other day and everyday change anything?
@@orangeripebanana1987 load management, doing strength exercises daily isn't a good idea. Unless you work at
@@UnityGymOnline Okay thank you for educating everyone and helping everyone out it means a lot to most of us who struggle with lower back pain.
@orangeripebanana1987 you're welcome, that's what I do
I’m sure I saw you with squat university?
When was that? I've been a coach since 1998 :) I don't remember doing a squat university though ...
How long does it take to fix with these excersises?
The timeframe to correct anterior pelvic tilt (APT) can greatly vary from person to person. This largely depends on the underlying cause of your APT, your consistency with the exercises, and the overall lifestyle changes you make to support these efforts.
If your APT is due to habits like prolonged sitting or specific postural tendencies, it might be quicker to see changes once you adjust those behaviors and regularly perform the exercises. However, if it's due to structural changes or certain medical conditions, the process could be more gradual.
Remember, it's important to focus on the quality of your execution and consistency in these exercises, rather than expecting immediate results. Your body needs time to adapt and relearn healthier postural habits. Please keep me posted on your progress, and feel free to ask any more questions you might have! 😊💪
Can fixing my posture fix this problem?
@@rishiscraft7370 it can help :)
thank you so much 🤝
You're welcome 😃
Just what I needed
awesome, it works :)
Bro...does anterior pelvic tilt will decrease our hieght?
@@animekasper I've never heard of that before
@@UnityGymOnline Ys bro it's true...posture correction...it will
@@animekasperyeah ruins your posture
The bend knee hollow body hold hurts my tailbone, any advice?
That's pretty normal, get a yoga mat 😉
@@UnityGymOnline I used my pillow instead but thanks for the advice 😊
@@Dezintezao no problem, a yoga mat really helps
@@UnityGymOnlineDoes any amount of sitting reverse the effects of the stretches?
@Zidanismo yes absolutely! We're fighting a battle with the chair everyday, which makes these exercises even more important to do.
Don't let the chair win the war!
Can this be done 5-7 times a week for faster improvement
yes, but the more you do it the less intense the training needs to be. And the Jefferson curl you wouldn't do more than 3/week
The jefferson curl is often programmed only once a week. Lot's of highly regarded coaches believe more than that is too much.
But you can do it 3 times a week with very light weights.
@UnityGymOnline Does this fix the problem with butts sticking out?
@@bruv8801 that is something that can occur from an APT.
Hey i have anterior pelvic tilt and spondylolisthesis grade 2. Can i do jefferson curls? And how much weigh shoud i use on kettlebell? 28 kg?
yes you can do Jeffereson curls, god no you should not start with 28kg! Start with 4kg and very slowly work up
How my weigh progression should work? When i will know to increase weight_@@UnityGymOnline
If you don't have any pain go up 2kg every 1-2 weeks
jefferson curl not recommended especially not for people with lower back pain. Hollow body hold, and hip flexor stretch like lunges are great
Thanks for watching and commenting. Respectfully, I disagree.
I have spondylolisthesis and PARS fracture in L4 and L5. I've suffered with back pain for a long time before learning methods that not only fixed my back pain but also allowed me to perform better than ever before.
Loaded forward flexion of the spine is not a problem for lower back pain. it's the way that you get to the point of doing an exercise like a Jefferson curl.
Load management is what matters. If you get it wrong, you will cause problems.
But if you manage load correctly and use progressive overload, it will be good for your lower back.
@@UnityGymOnline dunno brother tbh i haven't tried jefferson curls but i got bulging discs from doing good mornings, never had any back problems, started doing them for medium reps like 8-12 and progressively overloading each workout my back felt worse and worse but i was being ignorant and kept going. After a while i couldn't even put my socks or tie my shoes any bending hurt real bad. Didnt workout for months cuz to doctor and physiotherapists said to let it rest, but it didnt make it better but worse because of all the sitting. Started doing calisthenics few months ago and last few weeks im doing better now but im very careful with exercises.
@bleekwater6176 OK, so maybe you should read what you just wrote.
Clearly the exercise is not the problem, the problem is that you mismanaged load.
And rest doesn't fix issues like that. We need to strengthen the lower back properly with exercises like, good mornings, deadlifts, Jefferson curls.
It's great that you're enjoying calisthenics, I do a lot of calisthenics too.
But those issues in your back are just lying there dormant unless you address them with a strategy like I just laid out.
thanks
You're welcome!
Result maximum month?
I'm sorry I don't understand your question. What are you asking?
@@UnityGymOnline After how many months of exercise will the posture become correct?
@varindersingh8816 that's like asking how long is a piece of string. Everyone is different. Some people can get an immediate result.
Others it's an ongoing process.
There are many causes of apt, so I can't say how long it will take. But if you do this, thibgs will improve over time.
If you don't, things won't improve
@@UnityGymOnline ok sir thanks from punjab