How do you get rid of Anterior pelvic tilt? I stretch my hip flexors and lower back, strengthen my glutes and abs. Yet if I even get lazy with my posture for more than 20 minutes it all fricking resets, days of work that just disappears from sitting or standing incorrectly for a short amount of time. The only time my pelvis and posture looks normal is right after the stretches and workout.
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how long have you been doing this
I've been stretching and strengthening the muscles everyday for a couple weeks
report back in a few months, this shit takes time practically undoing years worth of habits. I have found one thing that has given some help is sleeping with a pillow underneath my knees whilst laying on my back, drastically reduces the lower back tightness.
Appreciate this, i'll save this pic and add it into the routine Icurrently do, this is the most annoying shit i have ever dealt with. My lower back feels constantly compressed and anything I wear looks like shit with this god forsaken problem
also do the mcgill big three for abs
Do those yuropoor split squats for your glutes. Prob the best glute exercise out there.
Just don’t listen to the fricking morons who say shit like ‘this one stretch’ or ‘this one easy exercise’. It takes a LOT of hard focused work to fix it. Absolute fricking nightmare
bumo
I have mostly fixed mine and it was a fricking nightmare. Started off with the basic stretches- like half kneeling pushing the quad forward and half kneeling grabbing the back foot quad stretch. Did posterior chain work- hamstrings, glutes etc. All of it helped but the problem was not fixed. Went hardcore on abs, did more glute/hamstring work. Found that the main thing is you have to mentally activate and improve your connection to your core every second of your workout. Even during cardio. You have to keep your pelvis in line with your abs in conjunction with your glutes mentally the entire time. Just doing the exercises doesn’t really fix it. Ie watch someone with apt do a deadlift. They will lock out in anterior pelvic tilt. That is not going to fix the problem- if anything it will reinforce it. One of the most recommended ab exercises, bird dogs, presents a similar issue. Look at pic related. Watch her lower back flex into apt as she does the exercise. Obviously that is not going to fix the problem. Can very well make it worse. If anything you need to use your mind muscle connection to stay in slight posterior pelvic tilt while doing ab exercises the entire time. People rarely do this because it’s fricking tedious and it sucks but that is what it takes if you really want to fix the problem
appreciated and noted, thank you anon
guess ill stop doing bird dogs in the mcgill big 3.. now just the big 2 lol
this should help too
>https://ronaldleite.medium.com/how-i-fixed-my-anterior-pelvic-tilt-apt-a13d3080dc1b
I wasn’t trying to say bird dogs are bad, my main point is that most people seem to think you just do the exercise and it will fix the problem. People should be doing this anyway but you have to focus far harder when you’re trying to fix anterior pelvic tilt. When people say that bird dogs are easy it almost always means the top in pic related is going on. I could probably do 1000 if I didn’t focus and just did the exercise. But forcing myself into posterior pelvic tilt by pulling with my abs, keeping the glutes active, and fighting the rotational aspect of the move through core activation makes 20 reps tough. You want to make sure your abs are contracting HARD to keep your pelvis in line like bottom in pic related
been struggling with this (off and on) and lower back pain recently... thx all anons here for the suggestions
Our bodies begin to shift to how we live.
Hate to tell you, but if you have anterior pelvic tilt I know everything about you.
You sit almost all day, you sleep more than likely in the baby curled position.
You rarely if ever move around.
You stretch almost nothing.
No amount of lifting or stretching can counteract literal hours of repetitive position or movement. The only thing that can change posture is by living posture.
The tendons must tighten, the muscles must loosen. You must hold these positions for months if not years.
also OP for the record
I'm
You test for APT by
>getting down on knees
>lean forward as far as you can
>take one knee and lift it up to chest and put foot firmly on ground
>lift torso up to straightforward position
This is a sissy split, if you cannot do this. You are either
1. Not strong enough to lift your torso up
2. Not limber enough to stretch your torso up
It can only be one or the other and this is the official diagnosis position for ATP.
The sissy split, QL stretch, and single leg wall split are all you need to fix ATP from a limber standpoint. Mechanically these are the basic ranges you SHOULD be able to reach and everything after is highly dependent on your personal genetics.
Most of these have been posted in thread.
If you can do all of these and promise yourself you are not cheating. The only thing leftover is literal lack of strength.
Stop worrying about big numbers and start worrying about repetition.
Do squats daily, even if they are bodyweight.
Do ab movements daily, even if they are bodyweight.
Go on hikes, go on walks.
Work on basic b***h bodyweight movements.
Continue to do the three stretches I am telling you to do.
It's that simple, the body will begin to mechanically shift itself because this is what you do daily.
Once you have the mechanics down, that is when you increase weight. Not before.
Stop cheating the steps.
Theorycrafting, doesn't work irl.
Posterior pelvic tilt exercises at wall and floor to get that mind muscle connection. Then you just try to maintain it through the day.
posture isn't real. accept it and you can be much happier in life.
Hip flexor stretch and lower ab exercises work for me
>Stop lifting heavy. The bracing in squats and deadlifts trains you to flex your abs outwards and gives you diastasis recti like a pregnant chick, which throws off your while pelvic area. Your abs need to flex inward, belly in, chest out.
>Do situps instead of meme ab exercises like hollows, planks and so on, just forget that shit. You might have to retrain your abs to flex inward and can do some gymnastics/isometrics type exercises for that reason but it won't fix APT by itself.
>Don't lift too heavy for a few years. You need to keep good posture under pressure and lifting heavy is too hard for that. Try normal 3x10 bodybuilding bro splits. That way, you can concentrate on keeping good posture (Again: Belly in, chest out) all the time.
Over time, falling into APT will feel wrong and correct posture will feel right. That's when you know you have made it.
t. Tried to fix my APT for years and this seems to work, people comment that my belly is going away.
also your glutes will be weak but this is fixed by itself if you keep good posture during exercising, much better than doing glute exercises.
You should also prefer exercises that force you to pull your belly in, like situps, overhead cycling like old school boxers, etc.