Table of Contents:
Posterior Pelvic Tilt (a.k.a. “Butt Wink”) & Inadequate Forward Lean Breakdown
Video taken from the channel: Brent Brookbush
How to Do Pelvic Tilt Exercises
Video taken from the channel: LIVESTRONG.COM
How to Fix Anterior Pelvic Tilt (SIT HAPPENS!)
Video taken from the channel: ATHLEAN-X™
How to do a proper pelvic tilt.
Video taken from the channel: Bob & Brad
NUH Physiotherapy Pelvic Tilts
Video taken from the channel: TheNUH1985
Pelvic Tilt
Video taken from the channel: My Doctor Kaiser Permanente
Anterior Pelvic Tilt? Do You Have It? How to Fix? A BIG SURPRISE!
Video taken from the channel: Bob & Brad
Pelvic tilts can be done lying on the floor (supine pelvic tilts), standing with the back to a wall, on all fours, or seated on an exercise ball.To do a basic pelvic tilt: ie on the floor (or on a mat on the floor) with your knees bent and your feet flat on the floor. Extend your arms alongside your torso, palms facing down.Pelvic tilt exercise.
Do the pelvic tilt to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly.
Hold for up to 10 seconds. Repeat.How To Do Pelvic Tilts: Pick your position.
You can practice pelvic tilting lying down, standing in a slight chair pose, sitting, or even prone. I think supine is the simplest way to practice and the floor gives you good feedback as to what you are doing for starters.How To Do Pelvic Tilts.
There are many ways to do a pelvic rock or pelvic tilt. You can do them while standing, in a lying down position on your back or your side, while seated, or on your hands and knees. Any of these positions are effective, since the combination of the hip movements and rocking of the pelvis in motion is pretty consistent.
To do the Pelvic Tilt: Lie on the floor on your back with your arms behind your head. Bend your knees so that your feet are flat on the floor about hip-width apart.The Thomas Test is one of the most popular pelvic tilt tests for anterior pelvic tilt.
For this test, have your client lie flat on a table with their legs hanging off the edge at the knees. Then have your client pull one leg into their chest using both arms.Tighten your gluteus and hip muscles as you tilt your pelvis forward. Hold for 5 seconds. Do 5 sets of 20 repetitions.
Anterior pelvic tilt, also known as “lower crossed syndrome”, is a postural pattern associated with a prominent arch in the lower back. This can lead to lower back discomfort and can also negatively affect your progress in the gym. Luckily, here’s a quick daily routine you can use to fix anterior pelvic tilt.Walking: This is quite an effective way to correct Pelvic Tilt. Walking strengthens the abdominal muscles, hamstrings, and gluteus muscles.
It also stretches the quadriceps and hip flexors. As Pelvic Tilt is mainly caused by people having a sedentary lifestyle hence this is the most appropriate regimen to help correct the Pelvic Tilt.After the fourth month of pregnancy, pelvic tilts should be done in a standing position — so get your back against the wall, Mom.
Here’s how to become a pelvic tilt pro: Stand straight with your back to the wall and relax your spine. Breathing in deeply, press the small of your back against the wall. Exhale and repeat.
Do a few minutes of gentle or active Pelvic Tilts. When baby is active there is a chance his or her intention is to find a better, more comfortable fit with the brim of the pelvis. How to do a Pelvic Tilt. Do the Pelvic Tilt on hands and knees. Lift your lower back up towards the.
Combine Kegels with pelvic tilt exercises to strengthen your pelvic floor muscles. To perform a Kegel, contract the muscles you would use to stop the flow of urine and draw the muscles upward.Like an anterior pelvic tilt, where the lower back arches inward, a posterior pelvic tilt puts a lot of stress on your lower back. This can eventually lead to pain all over the bod.
How to Do The Pelvic Tilt Exercise A strong core means less risk for injury and pain. And if you suffer from low back pain, you need to strengthen your core! That is why the Pelvic Tilt exercise.
List of related literature:
|
|
| from Pilates Anatomy |
|
|
|
| from Obstetric and Gynecologic Care in Physical Therapy |
|
|
|
| from Glute Lab: The Art and Science of Strength and Physique Training |
|
|
|
| from Pregnancy, Childbirth, and the Newborn: The Complete Guide |
|
|
|
| from Singing and Teaching Singing: A Holistic Approach to Classical Voice, Third Edition |
|
|
|
| from Postural Assessment |
|
|
|
| from Medical-Surgical Nursing: Assessment and Management of Clinical Problems, Single Volume |
|
|
|
| from Dynamic Alignment Through Imagery |
|
|
|
| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
|
|
|
| from Lewis’s Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume |
176 comments
manafteralongmisrebaledeadday21072020s.osuicidalfeelingcuzbellyfatkennajamesbadposturedamnthisvideowasareliefthankugod
what if you have a posterior r ilium and anterior l ilial rotation
And this simple Mr.Miyagi Practices are going to fix the problem?
Very nice video! I first saw your videos today and I find them very well explained. I have a question for you. I have the opposite problem of what is shown in the video, meaning that I have a tendency towards a pronounced hip flexion and anterior pelvic tilt with a hyperlordosis while I’m squatting, which leads to a diminished knee flexion. The weird thing is that I have tight piriformis, harmstrings and extremely tight adductors. How is that possible? It seems like I have to force myself into a posterior pelvic tilt to achieve proper form, how is that possible? By the way, not sure if you already made a video on this issue, but I see a lot of people squatting with excessive hip flexion (probably due to over-activation of the erector spinae amongst many other things) but if not, I think it would be a good idea! Thank you I’ll keep watching your videos.
I’m a trainer
I learned all my advanced knowledge to Brookbush Institute
Oh god… when i see Knee squaters my knees hurt. But that modification with the heel rise it was suppose to fix it.
These are hip thrusts, NOT pelvic tilts. A true pelvic tilt should not engage the glutes. It should engage the core only.
Instructions for determining the presence or absence of an anterior tilt are too vague to be of much help.
Thank you so much for this! I was having difficulty remembering which muscles are tight vs weak and visualizing this concept! Do you have one for posterior pelvic tilt?!
How long will it take me to fix it, if I do exercise daily related to APT
These guys are like pen and teller but about health and talk more
@phuckthis1234
Stupid doctors. I went to about a million and only a handful were helpful/ truly knowledgeable.
Hi Brent
Thanks for the video. The scientific explanation of the posterior pelvic tilt problem is appreciated. However, isn’t there a combination of exercises to fix this problem? How about a video on these specific exercises?
Thanks again
Just tuck your chin so much you cant look up. Problem solved����
The part what I missed is midspine stretch. Thank you for this video
We are the most famous physical therapists
Athleanx: and I am a joke ����
I 100% have intpelvic tilt. Everyone say that it looks like my back is a bowl… its something I struggle with and often cant work for long periods of time it just hurts.. since seeing your video about it I have started your method but I’m afraid I have a excessive case. Is there anything els I can do???
Sooo misleading! nothing about APT! and yes many amny people have it!
i feel like i’m working my thighs more. am i doing something wrong?
This was actually really helpful. I’ve had back pains due to contracted glutes because of heavy lifting and some recent bad sleeping positions worsened it to the point where you wake up to extreme lower back pain and a lengthy 1 hour massage has only reduced the symptoms to half hour. This video gives insight to exactly the problems I’m facing which is all the problems associated with an interior pelvic
So if someone actually has an anterior tilt… what happens? You guys didn’t help us at all…
That’s good info will try for sure been having lower back pains for years.
Since being fused at L4-L5-S1, i have a Anterior pelvic tilt of a couple of degrees, ( measured on xrays etc) and can feel it more in my position when riding my bike, i have had to tilt my seat down at the front to try and compensate and to lessen the pain this was causing.
Question B2: How is the Piriformis overactive in a posterior pelvic tilt? From my experience, I’ve seen the piriformis pull clients into an anterior pelvic tilt.
Does it have to do with it fighting to neutralize the internal rotation caused by the Adductor Magnus?
I was slightly chubby and had a belly, and adopted the posterior pelvic tilt as a means of hiding my belly bump
Yo this set of movements really targeted the way I was feeling about my lower back. Having competed as a wrestler and now sitting for long periods of time during lock down, I began feeling weird, this man is legit
In how many days I can see change if I do exercises to fix this?
I actually got an x ray about a year ago that showed I had it and was supposed to go to PT to fix it thought this could substitute it.. nope
okay but how do you actually fix an anterior pelvic tilt? There’s nothing about it in the video, y’all talking about something completely different here
Thank you! The belt visual was beautiful And confirms I’ve had this my whole life I remember my mom looking at how I had my skirt and was perplexed because that didn’t seem normal And as time went on and I’ve had physical therapy because of pain This is another part of my issue I have scoliosis in the thoracic lower cervical part of my spine And with a pelvic Tilt I have a bunch of stuff going on No medication needed I have a high pain tolerance from what people told me But if I stub my toe that thing hurts lol But thank you for these visuals and these exercises I am conscious of my posture and I do like my knees unconsciously and this is a ongoing effort -But I appreciate everything you do all your advice and knowledge thank you thank you thank you
This just started hurting me this week I found out it was a pelvic tilt when my mom said I had a big ass
Hey Brent, I’ve heard some other DPTs (Aaron Horschig for example) state that shortness of the hamstrings have nothing to do with a posterior pelvic tilt, due to the fact the hamstrings shorten with knee flexion in a squat, so the hamstrings don’t actually change length… They say it’s caused by the femoral head reaching its maximal hip flexion range. What are thoughts on this?
https://www.youtube.com/watch?v=Thz_I1Bg5n8&t=305s
Here’s Aaron Horschig’s video on “butt wink”…
anterior pelvic tilt in one side or pelvis rotation, anterior innominate rotation, outflare pelvis, inflare pelvis,lateral pelvic tilt, donwnslip iluim sacroiliac dysfunction,upslip iluim sacroiliac dysfuntion, SI joint……
Self-treatment in a month.
WTH… I don’t stand like a camel amd I’ve got APT��.
You should name the video “how to correct posture” if you want to deny APT with the posture.
can a person have butt wink and anterior pelvic tilt at same time
I have it and it really affects my lower back during training
does this make u shorter becuase the lumber spine is more curved in then it should be??
This 100% works. I’m currently 18 and have been doing these stretches/exercise for 1 month now and the results are insane. I used to have a big ass and my lower back always used to hurt like crazy. I started doing these on 11/24/19 and at the beginning it was hard. I barley could do a plank or stretch and I thought I was just born like this. After I realized that this was fixable, I set out on a mission. I did so much research on how I could fix my serious apt and here’s what I did. Just to note. I’ve been doing this for 1 month and my back still needs about 20% more correction so in total it should take around 3-4 months if you’re around me age.
What I did exactly to fix my apt and back pain:
Sleep on your back with 2 pillows under your knees
Always used to sleep on my stomach but this is NOT good for you and only makes it worst. It’s really hard at first but the more you do it the more it will become natural and keeps your pelvis at a neutral state. And this will completely fix your lower back pain.
Stretch & Strength
Bought a foam roller and rolled out my thighs and lower back and really would recommend this if you want to feel the stretches and burn more. Watched this video and I didn’t feel like this was enough so I went online and found this http://posturedirect.com/fix-anterior-pelvic-tilt/. And I literally did this exact workout plan from start to finish everyday and fixed my back 80%. This video is good but if you want to really feel like you’re making a change then follow that page and do exactly what’s in it including the foam roller and I also made sure to fix my posture when sitting down. By that I mean every time you sit down always make sure to tilt your pelvis forward and sitting on your butt bones. This helps a lot.
Posture
Another thing I did as a side bonus was correct my tongue posture. I know you’re probably like what but seriously trust me. If you search up “correct tongue posture/mewing” the information given to you will explain what I mean. Helps you breath better and helped my preform more efficiently. It’s not required but it’s helps a lot and would definitely recommend.
Results
At 18 I knew this wasn’t normal. At first I had major apt and couldn’t do anything and always had major back pain. Thought I was born with a black girl booty and thought it wasn’t fixable. Could barley stand still without losing my balance and couldn’t do a single plank without it hurting like crazy. After doing all of this for one month. I no longer have back pain I can hold a plank now for a very LONG time. I can preform all the stretches easily and my pelvis is rotating back in to place. Also I feel a bit taller too, but trust me though do some research and do everything in your power to fix it and stay consistent too. I know it’s hard to stay patience but it’s all worth it I promise. I now get mad if I miss a day and that’s a good thing.
Also don’t expect to see results in like 1 week, your age and how long you’ve had apt for will determine how fast you see results so use me as reference
Am I the only one, or do they remind anyone else of Ernie and Bert from Sesame Street?
what about the hip flexors (moslt psoas), erector spine, internal rotators,or the vastus group.
would those need strengthening or maybe not the hip flexors if Sitting all day.
Looking at the form in the video it looks like the back needs to be arched when bending over in the start position in order to get the stretch. Is this correct?
what hack?? you talk about poserior tilt and title it as enterior tilt.. vow wanna confuse your viewers
Thank you for covering this!
Unfortunately, I see a lot of clowns in the comments. Some people seriously need this information.
Hi B & B,
Thank you for this and your countless other excellent information sharing and caring. God bless both your families, loved ones and both of you ��
Learning to unlock your knees and tightening your glutes whilst extending your torso is not trivial, tips on gradually learning to stand correctly will be greatly appreciated.
I would like to suggest that both of you do videos on hip flexor muscle imbalances so that people understand which muscles are tight/loose and which are too strong, so that people do the right exercise otherwise the consequences can be counter productive.
Many thanks and best wishes,
Afzaal
you gonna break this guy back if you keep putting him as an example haha
Jeff Cavalier from Athleanx has done a few videos on this. He says it’s fairly common.
Are the external pelvic tilts (increasing lordosis) dangerous? I used to do pelvic tilt that way
When I lay on my belly and do posterior and anterior pelvic tilts my lower back hurts…?
I’m thinking that this is the most accurate video which describes me right now. But I’m not too sure. I would love to book an appointment with you to see what is actually going on with me but I live in Australia… is there any way I can do my own tests and then give you the results? Like a biomechanical analysis? Is it possible for you to do this?
Hi, this is a great exercise. However, I realized that my left leg is lacking stability. I feel jittery in my knees and ankle, making me not able to squeeze the left glute. Are there some tips on how to fix this stability issue?
I really thought I got �� the whole time �� gonna do this lol I need to fix this
Please if you have any more exercises can you make the video I have big problem like this.
Unfortunately this advice doesn’t actually work in real life.
There’s tons of people who have massive muscular glutes and hamstrings, that are also tight, and still have anterior tilt.
There are also ppl who have perfect posture, no tilt at all, who have practically zero strength in their glutes, no ass whatsoever.
The lie comes in the assumption that in order to keep a balanced posture you need strong muscles that are working all the time just to maintain it.
The real perfect balance is effortless it doesn’t require strength to force it just to keep in a normal position.
1. Don’t stretch hamstring
2. Stretch glutes
3. Stretch lower back
4. Stretch hip flexors
5. Pain free abs
You got anything for anterior tilt of the pelvIs? Can you make a video about ACL recovery exercises?
You know, I’ll just being binge watch all his videos and change my life
I ALVAYS SEE THIS IN PEOPLE THAT DO TO MUTCH DETH LIFT. CAN IT REALY BE FIXT LIKTE THIS? SEAMS INSANE.
Absolutely great job sir. Been watching you for years and now that I’m studying for my cpt exam,your videos are coming in clutch����
You have confirmed every single question I have had for years; Why were my hamstrings tight, why do my abs feel loose and my lumbar spine feel so tight, etc. As a massage therapist, I knew I had and anterior tilt for years and figured my muscles needed to both be loosened (lumbar) and strengthened (abs) but it’s nice to see a more in depth analysis on this.
Thank you! Now after doing this for a bit, will it just ‘pop back’ in the right position or do you have to train your pelvis to do that too?
Who’s your target audience? I find your content to be advanced.
I love your videos, you are so funny, but yet so much informative. Thank you so much,
What if I have a bulging disc caused by this, but I can’t do the exercises because they put my spine in flexion?
kids, never spend your summer playing video games, i sold my ps4 2 months ago and i don’t even miss it
For the first time I feel like I understand what is going on with my anatomy. I did a lot of slouching for years at my desk job and slept on my stomach, I attribute these to the posterior tilt. The problem is I continued to do heavy lifting and now have disc injuries and to guard my back I am constantly in this undesired position. Is there hope for me to reverse what seems like my new natural posterior posture? If so, what kind of timeline are we talking about if I religiously stretch and attempt to correct?
Best video I’ve seen on the subject. All hail white boards! It would be great to see a video on lateral pelvic tilt from you also!
Great video!
I got a question for you. I have posterior pelvic tilt and I’ve been diagnosed with facet syndrome, which causes me chronic low back pain. Is this strange? I’ve usually read that this kind of problem can be caused by anterior pelvic tilt, am i wrong?
How should I work on my
problem? Thank you!
so this is posible to fix in natural heathy way without surgic options and operations or whatever?
Couldn’t you do squats with weights then stretch after? Or am I dumb?
I definitely have the anterior pelvic tilt, hip flexors are LOCKED, abs are jelly, cant round my lower back to save my life.
Really was hoping they’d address even the rare realities of the anterior pelvic tilt more thoroughly.
Brent, thank you very much for this incredibly informative video. I recently took on a client that has this dysfunction. I’d been developing a plan to correct their dysfunction, involving release of the Biceps Femoris and Piriformis, and the client noted that when they foam rolled their adductors, they were super tight, so we were working on that as well. We were working on glute activation as a priority. It’s a great feeling to know that I was on the right track for release/activation work. You’ve taught me well! Thanks again for lighting the fire in so many of us. You’ve done more for my business than I could tell you! Thank you!
What is hip dominant flexor movements? 6:35. Would be good to know
before I started working out I could nEVER get my lower back to reach the ground it was terrible
Dont strech Hamstrings
Stringthen Hamstrings/Glutes
Strengthen Abs
Strech hip flexors
Strech lower back
for the past 3 days i’ve been doing 60 reps for each leg (i have my left one facing forward then switch after 60). my back is a little sore afterwards but it’s no big deal. i really hope it works. i’ll keep this updated
This doesn’t really help anyone who has a legitimate Anterior Pelvic Tilt. It is caused by sitting too long and over time you develop weak glutes and weak abdominals. It is torture for your lower back due to your Psoas Majors pull on your lumbar vertebrae. Please post a new video and explain how to fix these…mainly, strengthen Abdominal and Glutes and stretch your Hip Flexors!!
So refreshing to watch one of your videos before the Facebook, Twitter, Instagram card, product giveaways, and headsets. The headsets reduce volume so I have to crank up the volume on the newer videos, and the newer videos can go up to two minutes just showing the card and talking about the giveaways. So annoying.
Please help
When i do this exercise i do fell my glutes loaded but dont feel a stretch in the hip flexors
Excellent video. This was actually prescribed as physical therapy for lower back pain, but now I understand the movement better thanks to this vid.
when the heels are off the ground the feet look like plantarflexed. what is mechanics of dorsiflexion really?
Hey sirr… fan of urs.. remember!!!!! Physio (india)????.
Can fixing anterior pelvic tilt cause pain in both knees? Could it be connected to change(fix) in posture?
I just worked this out the other day. But how to fix it? Glad I found your video ��
Boys like me who have this and some fat in the butt. This is worst and most bully-able body. So thanks for this
Can this cause lower muscle prolapse with time?Thanks. Was trying to correlate.
Ok I have been doing this along with a ab workout to fix my thighs and so far it feels like i stand straighter a lot more naturally. I think I might be a little taller too just by like an inch though.
My anterior pelvic tilt is pretty bad
I tried to point this problem out to my doctor when I was young, and she said I didn’t need to do anything about it since “everyone body is different”… I went to the doctor as a teenager, with severe back pain��
I guess standing the entire class as a punishment for not doing homework was actually a blessing in disguise “
And to those who made fun of me back then,look who’s gotta great posture,haha.
I see everyones already commented what I was going to say. Definate anterior tilt, still no excercises. You need to correct title to posterior tilt excercises. My back is so sway it hurts. I have bend forward and touch floor about every 30 minutes. When drs see you do this they all say, wow if u can do that theres nothing wrong. They never think, hummm, nobody els can do that why can she so easily touch her nose to her knees while bending forward. It’s because I’ve over stretched the area by doing all day everyday x years.
Wow! I’ll never get those 10 minutes back.
But I did learn something. These guys aren’t helpful.
can doing the mckenzie prone pushups cause anterior pelvic tilt?
Great Video Brent, Thank You!!! You have such a great teaching gift. You break things down in such an easy to understand way. I am really enjoying your site and am learning so much to help my clients. Your passion is contagious!
My glutes and core have been too weak and caused one-sided hip twist and anterior pelvic tilt. Now the problem is that the left side of the core and glute have cause the hamstring and quad (and the shoulder) to compensate and grow quite big, and despite having started doing these glute strengthening exercises, I can’t properly train my chest with pushups because I lack stability on the left side. Every time I do exercises that require core and glute stability, the hamstring and quad are trying to take control over glute and I have hard time trying to activate my glute instead. As an example, sometimes it feels like a nail through left hand when going to pushup position, there’s a floppy jolt in lower back to right side and in left arm when the stamina is out, and if I “tighten the leaks”, I suddenly lack strength in arms to do a rep.
Are there exercises that exclude quad and hamstring for all muscle groups, perhaps even suitable for home workout? Dumbbells for arms? Lunge like here puts a lot of strain on knee and looking at muscle pictures, it looks like the semitendinosus and gastrocnemius are activating a lot, as well as quad.
I’ve seen a lot of training moves on this channel for different situations and working with dumbbells etc to reveal imbalances, but how about a versatile set of workout moves that exclude those muscles that try to compensate and exclude them, while strengthening the others? So you wouldn’t have to try and scrape individual moves scattered in a bunch of videos.
You should show the posutre of the girl as she stands on the floor naturally
Upon shifting my weight forward, I felt a good mild stretch in some deep upper back muscle that have been tormenting me for years! I will keep trying it in 10 sec doses to see what it’ll do for me
The moment I try to fix my pelvic tilt, my shoulders get worse. What should I do?
Thank you for not telling me how to address the chronic pain I have due to my legitimate anterior tilt.
I’ve got a mild reduction of disc height L5/S1 because of an injury. Could this be related to testicle pain? Every time I go to the chiropractor the pain goes in the testicle but comes back a few hours later, kind of annoying really. Any thoughts would be much appreciated. Thanks
@Bry9189 you are an idiot… this is a rotation of the pelvic region and is not held in a static position. a bridge brings your glutes further off the ground and is held for longer then 30 seconds depending on the persons ability
This is not a Pelvic Tilt. This is in fact a Glute Bridge. Rotation portion is correct but Pelvic Tilt ends with the small of your back flat to the floor.
Great vid i’m a physical therapy student from Suriname, I gotta question. How is it possibile that the small muscle groups like the m.piriformis, m.adductor magnus are synergistic taking the work over of a big muscle like the gluteal muscles? Keep up the good work a lot of good information you have! And i’m in love with melissa��
This is the best video on this subject that I have come across. I like how you connected the corrective measures to performance, especially the part about adding back that eccentric loading. It seems that the majority of people could benefit from strengthening their glutes, and I appreciate the insight on piriformis coming into play during clams.. Your videos put a lot of what is lectured on in university into practical application.
Thanks Brent!
I like these guys, but sometimes they are too silly and move to fast or just talk too fast, whereas when dealing with serious painful issues, I ‘d rather they slow down and be a bit more serious sometimes.
my ass is pretty tight. only on the right side. also my right hamstring is tight. it pulls my leg up by a few millimeters.
Sorry! Not a pelvic tilt. Rotating portion is, but not the lifting. Pelvic tilt ends when back is flat against floor.
the information is too good but it makes it kinda boring but i am trying so hard to focus for a better posture btw love your channel
and that is all most of them will ever do because it makes them $. seriously, i do my research before going to see any doctor. at this point, you just can’t trust just anybody. its sad.
Hi, it started with me with a pain in my lower back I thought it’s just tiring of gym and I took a rest for 1 week from working out, after that I got back to gym again but with the same pain I stopped working out for a month and got back and I was feeling there is something abnormal in my lower back it was like my lower back muscles contracted without I control them, I made normal x Ray it shower that there is a little deviation on the lower back (the spin isn’t that straight 100%) of seeing it from the front view doctor suggested to make some stretches at home and said “it’s ok if you wanna workout out again “ but I didn’t feel good at gym like before because the little pain in my lower back was annoying, I was thinking of a disk or something the doctor said you don’t have the features of having a disk, I was really worried and the I made MRI on my lower, doctor said it has nothing… can you see the MRI if you have some free moments Of your precious time? Becausei am really worried
Hi,
Quick question. Could you explain further how the biceps femoris plays a role in posterior tilt of the pelvis? I ask only because conceptually when I think about the eccentric phase of a squat I think knee flexion and hip flexion..so I think shorten at one end lengthen at the other…..would not the adductors be the “main” contributor to the tilt unless we get into hip socket depth and function? Hope this doesn’t come across as a “challenge” it’s just me trying to gain better perspective.
My pelvis tilts but it’s from a dramatic fall injury. My massage therapist explained that my pelvis was tiltedfeels like my butt is sticking up. It’s like a rusty hing I need to consciously tuck my butt to get relief.
I have posterior problem with my right side pelvic since 18 years.
ppl been telling me i walk like a duck and i think i just found the reason why
You could have been nicer to Melissa. Otherwise pretty good video. Thanks.
Snap, I’m legitimately surprised. But now that I know that it’s a question of posture, how do I get out of this habit? How do I remind myself constantly to stand differently than I’m used to? Does it make sense to wear posture correction braces?
hello sir I have a question, I dont know what problem I have but everyone seeing me tells me that why do hyperexpand your chest when you walk, but at that time its totally relaxed postion, and I have Rib flares, I am doubting its anterior pelvic tilt,I don’t have access to physiotherapist, so can I mail you pics of my pelvic and you tell me particular exercise??
Hi I have one hypo and one hyper SIJ and squat with an upright back. Can you guide me as to why that is wrong and what to do as forward lean is painful
have you ever read “the malalignment syndrome” by Wolf Schamberger?
My gluteus are tight and I have this tilt. Using a roller on my ass has helped haha
Ooooh so I’m not obese… my muscles are just reaaally tight
Thank you Brent! I appreciate your demonstrations and clear, professional explanations.
How can you avoid the posterior pelvic tilt in the squat iF you do not have a lumbar lordosis anatomically?
I just found your channel and I couldn’t be more excited! I teach about postural dysfunction at a university and train a group of interns how to assess and correct muscular imbalance patterns. I’ve also been a personal trainer for many years. I currently have a client with this issue and it’s fascinating because it’s the first time I’ve worked with someone who has it to this degree. It was even evident when doing assisted dips. He couldn’t “untuck”. What’s interesting is that he also has a lateral pelvic tilt and his TFL is so tight on his right leg that it’s very hard for him to extend his leg behind him when he walks because of the stretch. My question actually has to do with ankle mobility. He has very limited dorsiflexion and that is clearly also contributing to the issue of him feeling like he is falling back when squatting. Are these commonly found together?
Brent,Just wanted to say a massive thank you! Your video’s (this one especially) has helped me understand the mechanics behind the “butt wink” which has been a massive dilema for me for years now. Always told “you gotta squat ass to grass” by the majority of the fitness world, when the reality is that can & has done some damage.I am a training sport & injury massage therapist, you just dont get this level of knowledge & explaination anywhere so i am forever thankful you take the time to record these videos! I really apprciate it!!Cheers!!
This is the Best video explaining this condition! Thx. A lot!…I would like to see a video showing the proper exercises to treat this problem.��
Hahahaha this is so funny, I do brace when picking up stuff, I straight up brace hard then do a single leg lunge to pick up plates from the dishwasher ����
And my adductors and piriformis to get really tight!
Sir I have weakness in body.. no grown musules, no strength.. and I think I have sway back problem with weak hips and I can’t get up myself when I bent or sit on ground, I need lot of support to get up.. and also my one foot heels not touching ground.. but I can walk without any sticks but when I fell on ground by accidentally I can’t get up without any wall clips support.. I need make lot of circus to get up and stand on my feet, so the reason I stopped walking out of my gate!! Please suggest me something… What you think my problem is?!! Can you suggest me some exercise and food?!! Please reply
..
This can slow down your life physically and mentally, can’t imagine not having it. You kind of feel like you want someone to stretch out your spine and make it straight.
Does this apply to posterior tilt as my everyday stance or just during a squat?
If you have Melissa’s heels elevated on a foam roller, isn’t that giving her plantar flexion and NOT dorsi felxion? What is the cause of Melissa’s lack of plantar flexion? Did she injure her tibial tendon? Curious because I have the same problem.
I cannot think �� of anything worse than to use weights to fix �� this situation
Whoa, I’ve been through a lot of physical therapy over the past seven years and you just explained more than any PT has told me. Well… I am a veteran and go to the VA, I’m thinking I should just go and pay for my own therapy.
Very educational and clear….my teachings and practice has been in line to this. Now with this vid i can more so elaborate or breaking down on the movement as you taught, much appreciated thanks Brent.
Hey Brent,
Just wanted to say I absolutely LOVE your videos! Thank you SO much for making them!
Your tip @ 11:43 helps me get a step closer to figure out my own buttwink issues and even how to assess them!
I didn’t however get the word that you used? Hip goniometry?
Also I searched your channel and it seems that the playlist it was on has a lot of videos either deleted or just private right now.
Is there any way I can check out the goniometry video?
Why do you want the same spinal angle as lower leg angle. The entire point of a low bar squat is to keep your shins almost vertical and have more forward lean to engage the posterior chain more. Weightlifters always try to overhead squat (in a snatch for example) with the most shin angle they can while minimising trunk lean. Are you saying that powerlifters and weightlifters (professional squatters) can’t squat properly?
Thanks so much! I was focusing on my core, gluteus, and hamstrings. Now I understand I need to focus on core, gluteus, and hip flexor. I was having “clicks” on my hips and was told to stretch my hip flexor. Now I understand the full picture. Great model to see what muscles you were talking about.
Fantastic video Brent!
I really liked the clarification about the glutes. I have a flat back posture, I did the exercises and I feel a lot better.
My thoracic spine is flat, do you have a video on flat back? I would appreciate a lot if you give me some exercises or something. I went to the PTs but they did not help me I do not want to sound disrespectful but the PTs in PERU the only thing that they do is apply laser, ultrasound etc..
hey brent. i have a client who have PPT and Upper crossed syndrome. he had a lot of back pain when performing differents exercises like front squats, shoulder lateral raise, etc. what do you recommend me to do?
Always cool to have at least some of my methods confirmed by a true professional. Great video, Brent!
How long would it take to get the hip flexors back in the right position
If it’s not getting better contact Hruska Clinic, Lincoln Nebraska.please
Hi Brent, I hope i can get some help from you on a patient i am working with. He is a T2 incomplete spinal cord injury who also demonstrates Left SI joint pain. Today when i assessed him, i found he has tenderness in adductor msl, medial hamstring and overactive piriformis. I am surprised to see the exact presentation that you have explained in your video. He has significant pain in Left SIJ with hip flexion past 80-90 degrees. What would be a good tape position for this pain.
Hey Brent, I searched your channel for a video that adresses the Anterior Pelvic Tilt dysfunction but I didn’t find any. How should I correct an APT?
That’s great, almost everybody says this is NOT a pelvic tilt. Watched another video, she does the same thing. So where can I see a true pelvic tilt?
Thats not my posture,Idk If I have pelvic tilt,my posture is pretty good Mashallah but It looks like I have pelvic tilt. Sooo am I the 2nd person?..
thankyou that was brilliant as a trainer myself i am always hungry for knowledge and welcome it. Thankyou again wishing you infinite happy healthy days����♂️����♀️��⛷������♂️⛹��♀️����♀️����♀️����♀️����♀️����♂️
and what about the girl’s curve declared as sexy curve in our society? You’d say it is unhealthy?
Could you please clarify why you want to avoid core bracing/stabilizing during functional lifting/reaching?
Thats why I think I’m fat when in reality its just the tilt.
I have abs with a really bad curve in my back so will doing this make me more cut?
Do I need to stretch my hip flexors when they’re not tight? I have watched a video Stop Stretching Your Hip Flexors! (HERE’S WHY) and it has made me confused.
l agree that doing something is better than doing nothing, but ALL sport is damaging.
The only movement which isn’t, Is gentle walking that is undertaken with much consideration as to the method.
I have nerve damage in the lower spinal area, had surgery in 1989 and am dealing with pain since. Now nearing my mid 70’s need to get rid of the xtra fat around the waist
I do have anterior pelvic tilt from weight training. That is typically how you get it, over training one muscle group.
Hi Brent, is there any other exercise for glute max/med rather than deadlift? I can’t do it at home
I’m a Feldenkrais practitioner and am enjoying your videos and have recommended them to various souls:) Thank you.
He is funny and i am gona try this bec i have a massaive curve in my lower back thanks for the help
Is this why my lower back hurts after a short time of walking?
Has to be a way to make this simpler. Needs to be put in simpler language.
Giving her dorsiflexion is actually pretty insightful. I’ve found that at least 50% of my clients lack normal dorsiflexion, which puts them in a squatting disadvantage from the get-go. I would be interested in your top ankle dorsiflexion treatments (myofascial work, antagonist work, static stretching with PNF etc.). I’m in the process of figuring out which work best for my clients.
This is a great video (as they always are!) using this one on one will be tremendously helpful. I’m concerned about group classes. I do a lot of ‘sit and stands’ on the Bosu and the box. Not sure how I would control individual excessive ROM. Would you recommend omitting this from my programs or is there a cue/modification that I can use to appropriate the movement?
Could you tell me what can be a reason preventing someone to straighten the legs against the wall when lying down or sitting with straight legs or cross legged, while not going into a posterior pelvic tilt? Btw very informative and helpful video as always.
Well, the thing is I have a swayback: hips shift forward instead of going into an anterior or posterior pelvic tilt. Got anything for me?
I squat & deadlift 300lb+ do I really have weak core & glutes?
By doing those ab stretches you mentioned, you will be also working your hip flexor muscles which should be stretched and not worked to correct Lordosis. Why didn’t you mention stretching the hip flexor muscles? Tight hip flexor muscles contributes heavily to this condition. This whole video is a mess from start to finish.
Hi Jeff & team,
At 4:39 Jeff’s back is bent whereas Jessie’s back is straight. What is the right way to perform the exercise? Also when I do this, my lower back is hurting a bit even though I try to tight my abs & squeeze my glutes. Could you please help me with some details.
A response would be much appreciated.
Regards,
Shanky
Once again a great video Brent. If we activate and the hip flexors will be detrimental? Or we only activate the hip flexors if the low back rounds in the overhead squat assessment?
Thank you
Awesome video. Throughly explanined. I love using the band for tactile cueing as well.
Any recommendations for the sets and reps for this exercise?
4:54 I’m gonna leave that one alone, way too easy. But #dresstotheright is always fun when you can see it.
So you mean all this while the thicc girls been shitting us?
Hey Brett it me again lol, just recently when ever I perform a bench press for some reason my anterior deltoids seem to fire way too much that its kinda burns to do the movement and the next day my serratus ant is sore which really baffles me. I just started to work on the post delts and relesase the pecs today and plan on doing but how does my serratus get so invoved? Anything you would recommened
Hi,
Nice video as always. I have a question regarding the joints of the pelvis and spine creating a posterior or anterior pelvic tilt.
I’m still confused as to whether its the OVER-ACTIVE hip flexors that cause an anterior pelvic tilt / excessive low back flexion (arching) and OVER-ACTIVE hip extensors that cause a posterior pelvic tilt / excessive low back extension (rounding).
We know in which ways the joints of the HIP are responsible for posterior / anterior pelvic tilt but in which ways are the joints of the PELVIS (sacro-illiac and pubic symphosis joints) / joints in the LUMBAR SPINE (lumbo-sacral joint?) responsible for pelvic impairments (posterior or anterior pelvic tilt)?
Alys
Just wanted to give appreciation for your video. I understand from some other comments that it’s not intended as “Fix it yourself” information, but I’ve found it incredibly useful.
And I’ll add details in case anyone else with a similar issue stumbles across this:
I’ve been basically crippled and near bed ridden for almost 3 months now, with both a GP and a Neurologist not having any idea what the problem is and eventually just saying “maybe it’s weight”. I tried to explain to them how the pain was in a strange spot and felt deep and focused in certain areas but it was ignored, and now from your video I’ve looked things up and almost certain it’s the piriformis. They’d also dismissed my descriptions of sciatica and nerve issues in my legs because the leg reflex test seemed fine, but it seems that’s not uncommon with the piriformis being tight (Piriformis Syndrome). And while I don’t have a way to measure it, doing the hip flexion test creates pain in the pelvis/lower back.
And when I tried doing general lower back and glute exercises to see if that would help, I’d feel better and improve for a little while and then suddenly while doing a small front bend or leaning over it would feel like a spasm would go through my lower back in the pelvis area and I’d be crippled again; which seems explained by not releasing the piriformis first. They have me going in for an MRI because L5/S1 thinning was the only thing that seemed out of place, but they indicated it was more a shot in the dark than anything else.
I’m guessing now, that this was perhaps caused by sitting in an improperly sized chair over long periods of time, daily. I’m above 6′ 5″ and most chairs aren’t built for that, so I’d have to shift my butt forward a little and lean back into chairs to be comfortable. So that means my pelvis would be tucked in under me.
And now, off to go try some things with this new information…
Good summary of the standard physical therapy curriculum. Nothing new if you are already a PT.
Awesome!! Been looking forward to this since that CES workshop!! Thank you Brent!!