Three of the BEST stretches for anterior pelvic tilt. Try them!
APT Workout: guerrillazen.com/free-anterior...
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PNF Lat Stretch: • Posture Correction Exe...
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2:33 Rectus femoris 4:10 TFL 6:52 PNF
10 min for 3 stretches wtf thanks for the short list
is TFL a part of the psoas?
@@Noras12 Blake fully describes the, "How to", execute stretches and exercises, using proper form, and explains the reasoning. You can't get better than that.
@@mrithun15 No
Thanks. I love when people make these posts. There's always so much unnecessary filler in these vids.
Dude, your videos literally saving my life now from almost 2 decades of chronic pain and depression. Thank you for what you do
how were you depressed? cos I think i can relate with you...
Same here .....Same here 👈💯
Shit man, this first stretch with the leg up behind on the bench has been like a god send.....INSTANT pain relief......has been THE best fix for my aches and pains in my hip and lower back......I have seen many health and physio people with it and paid good money, but this is the fix I have been looking for.......Huge thanks Blake. great work. I wish you great success.
I was somehow driven to stretch those muscles on my own, even before i learned from your videos that anterior pelvic tilt is my problem. It's like your body knows instinctively where lies the problem. We should listen to our bodies more. Great video. Thank you
Did you see a change. Youve been here before me. Really curious
Yes, totally agree
@@adamyare9554 absolutely, stretching always helps. But what helped me the most was to strenghten my entire core. Boxing is great for this
@@adamyare9554 absolutely, stretching always helps. But what helped me the most was to strenghten my entire core. Boxing is great for this
Wow Blake! Amazing video with lots and lots of facts. Thanks man and can't wait to try these stretches.
U rock Blake. Helpful as, enthusiasm plus, great demo's
These videos are so helpful to me. Thank you.
This is fixed my issue... last week sometime I woke up and was in agony.. my lower back and glutes hurt like never before After some research i found the issue to be tight hip flexors and weak glutes.. all the exercises i tried helped with the pain a bit but doing this for all of 5 minutes the pain has more or less gone THANK YOU!! I will continue to do these and strengthen my weak areas
Great job as always
Felt noticeable change in tension and posture after the first set of stretches. As a PT student (with apt) I thank you for this information :)
Great video ! Thanks this is really helping
Really good videos! Thanks dude
Thanks Blake !
thank you man. very helpful.
Omg the TFL stretch feels amazing. Thank you so much. Is the TFL a part of the psoas
Great videos !! Do we need to perform warmup before going through these stretches as these seem to be static stretches . If yes could you please advise the right ones to do . Thanks !
I will try the one engaging the lats tomorrow, since that seems to be the primary cause of my APT. Thanks.
Time-Stamp (for myself): 6:53 PNF (stretches lats) -> 5 Sets / 10 Secs On + Off
great video. just the job.
Omg this one is the best.
Very helpful!
This was really useful. I've been wondering what the name was of this postural problem I have (that I'm embarrassed about), and how to sort it out. I need to re-jig my gym routine but it's great that I now a starting point
hi.awsome video.thanks.question:is there any device to use it regularly every day plus the excercise to fix the ant.pelvic tilt? thanx
hi man! amazing channel! just a question: would you suggest these stretches for people with hyperextended knees due to (supposed) Ehlers-Danlos syndrome? tks a lot =)
Thank you!!
Hard on the knee... Is an understatement... Ugh. Painful is what happened to me. Major padding under my knees now! This stretch is worth it, though. Thank you ❣️
thanks for the video
Thank you.....
The rectus femoris stretch is intense!!! In PT they made me do it. I started doing again after you reminded me. It helps.
What is PT ?
Physical therapy
Did you see a change. Youve been bere before me. Really curious
@@adamyare9554 Yes for me it really did make a difference. I can tell when I forgetful and don't do it. In PT told me I would have to stretch (warm up first) like this rest of my life. It has to do with lifestyle and anatomy.
good stretches!
PLANKS HELPED ME
@@hussainasim15i need answers too
Planks are helpful if you are doing them with proper form. Keep your abs contracted, And, contract your glutes. Watch your form. Keep your body in-line - Don't sag at the butt or have your butt higher. You will feel how the planks have helped as you do them regularly, and time goes on
Wow lats never occurred to me. Great stretch too
Thank you!
I use a foam roller to keep me upright and stable when I do the first stretch you showed. Is that okay or should I try the stretch without the foam roller for stability? Its also my favourite stretch! :-)
Just wanted to ask you after following the protocall of anterior pelvic tilt When can you go for training your abs fully???
thanks the great vid
I will give it a try for a couple of month. how many times a week should I go with? I gym for like 3 times a week. maby do the stretches in the days between?
thankfully i saw this im here quick
Thanks Man 👌
I really like ur channel okay. I find this info really helpful okay. keep it up okay...okay
Okey 👌
thank u !
Do I need to do all the three stretches ? How much time should I give to all these stretches? I don't have much time but I can manage to spend sometime on these stretches but what is the minimum amount of time I need to spend daily?
Thanks 🙏
Can you recommend anything for forward head posture and slumped shoulders? I get a lot of pain in the neck and head, plus I get cervical vertigo as well
Hi Blake! I was watching your old video on patellar maltrackigg and I was wondering if patella could cause pain on the medial side of the knee on the inside of the knee. Deep inside?
you should be padding that knee dude! for example. you may not need it but many will imitate exactly what you do and end up hurting their knees over time
He mentioned it
Is it ok to do these stretches and foam roll the hamstrings before a lowerbody workout? Like squats and deadlifts?
merci
thanks bro
Damaged both my lateral and lateral meniscus, and lateral collateral ligament after doing these exercises for a month on a thin gym mat. I liked these stretches (obviously because I stuck with them for a month) but the payoff hasn't been worth it in my case. Have been sidelined for 1.5 months now, will maybe require surgery. Hope the uploader can put this in a disclaimer.
great !!!
bravo!
I am experiencing joint pain in my right knee joint even with some cushioning underneath while doing Bulgarian split squats or stretches while posterior pelvic tilting. Don't know what is the problem. Is it normal to feel it that way? As I've just started to do these stretches
How to squeeze my abs?I mean is there any specific way for the 1st exercise? Push-up shows something ; is it in the same fashion?
Nice stretches! but wouldn't the Quadratus Lumborum also be a big contributer because of how it originates on the iliac crest and inserts onto the lumbar vertebrae and the 12th rib?
If i had a dollar for every time i said that......
i love you man❤️
The last one kills me!!!
Did you see a change. Youve been bere before me. Really curious
can you please do one on sacrum torsion please
Try this! It works.
if i try to maintain the correct pelvic posture everyday will it also help fix apt? as the posture was the cause of apt?
what about hanging on a bar? is it recommended? thanks in advance
yo thanks man these helped me a lot.... subscribed 💪
New subbie thanks
The psoas is a huge contributor to APT also, and should have been included.
Superman position on a stability ball...wld it be beneficial to curl up into a foetal position on the stability ball?
How long does it take to cure
Wow, this guy can talk! Instagram told me otherwise
Can you have weak and tight psoas at the same time. What do you in that scenario
video on tibial internal rotation please! great vid btw
My Shoulders Kind of Gives me pain when I do these... Any Solutions?
Thanks. What about psoas stretch in the case of APT?
07:49 I did this in church the other day while praying and everyone looked at me funny.
pypie don’t worry about it
pypie good one
Did you see a change. Youve been here before me. Really curious
@@adamyare9554 I never really stuck to it. I was thinking about going back to this today since the last few months I've been sitting more than usual.
should I squeeze the glute to trigger reciprocal inhibition
How long do you hold each exercise?
I would advise people to put a pillow under the knee in this exercise.
Damaged both my lateral and lateral meniscus, and lateral collateral ligament after doing these exercises for a month on a thin gym mat. I liked these stretches (obviously because I stuck with them for a month) but the payoff hasn't been worth it in my case. Have been sidelined for 1.5 months now, will maybe require surgery. Hope the uploader can put this in a disclaimer.
You can also buy exercise mats (online or at sports store) or very small gardening mat.
You could also use knee pads, or place your knees on a Bosu ball. If doing the stretches cause any type of irritation in your knees, that's your body telling you that you need to protect it.
I always hear a crack when performing these exercises, even with a pillow under my knee. Should i stop doing them? I havent experienced any knee pain until now
I can't sit with cross fold on the ground. What could be the reason?
Great video! I really feel the burn on the first stretch but the second one doesn't feel like it's doing much at all. Is this weird?
LACHLAN PAULL FILMS lift the opposite arm up
Andre Erdna Will do! Thanks!
@@DreErdna Great advice here, thank you!
Did you see a change. Youve been bere before me. Really curious
thanks for the vid.. when I'm done and my apt is finally fixed, do i need to continue these stretches???
Are your apt fixed bro
it’s been 2 years now
@@G1313S Yeah I'm curious too
Tell us man
what if only one hip is tilted anteriorly? my right is tilted forward but my left is not but hiked up instead.
I know there's an explanation but I am confused btw the APT and what Ester Gokhale is talking about - the sticking out butt and not tucking your pelvic underneath your body. Anyone?
you said don’t tilt your pelvis forward but when you have no control over your pelvic, it makes it really hard to do any of these exercises. Also makes it hard cuz I’m im around 350lbs and the anantomy/shape of my body is weird. Sounds like a me problem lol any suggestions?
How many sets of these and for how long should you do these?
Watch the video. He tells you how many
Does the lat pulldown contribute to apt?
Is there any chances to increase height after recovery of APT
"Keep your pelvis tilted under during this stretch..." If I could do that I wouldn't be watching this video 😂😂. But seriously, thank you for all of your videos on APT. This is life changing information and I'm really grateful for finding your channel.
Yeah for real. Most of these stretching tutorials gloss over how much they rely on ab strength. If your abs are too weak to resist the hip flexors during the stretch, it is completely worthless. I have yet to find a single video that mentions this and shows how to work around very weak abs.
+GuerrillaZenFitness what is the effect on the calf muscles for APT, what would your recommend for increasing mobility
how long will it take to fix APT ?
still a bit unsure if i have anterior or posterior pelvic tilt
can I see improvement within a month?
How lats contribute to Anterior Pelvic Tilt? It's not the lower back that is tight, the lats are?
The lat's attach on the lower back (lumbar spine) and the back of the pelvis
Monstro kkkkkk
How long should I each exercise
hamstring cramps up when i do the first and second one
it's kinda conflicting to lean forward AND tilt your pelvis AND keep your back straight.. right?
i have been following these exercises ritually every day for the past 3-4 months also doing strengthening exercises for my abs and glutes. my lower back is so tight, pretty much seized up I have also seen chiros and physios and I'm still stuck in this APT. is there surgery or something that fixes this?
Tristan Georgiadis It's possible that the root cause of your APT may or may not be due to these particular muscle areas that are explained in the video but except, be suffering from Flat feet which can be another potential and major factor towards the influence of APT upon your body. I recommend performing flat foot test which can easily be found on the Web as there are plenty of articles on this topic and like I said, can be easily done and will effectively show you whether or not this is the case. I hope this could helps you in anyway✌🏽️
youre doing it wrong
@@johnnytheghee I have flat feet what do you recommend I should do? surgery?
SP FromNY914 no I have flat feet to but mine is due to kinetic chain imbalance to my skeleton which shows your feet are not the problem it’s usually a hip pelvis issue
Your videos on your website don't work! :(
I have had an anterior pelvic tilt and have got to know about it through youtube a couple of months back. I have a quick question, goes an APT lead you to gain more fat at your hip, thy and belly? Could an APT lead you to have a bit of a pear shaped look as you gain weight?? This is making the shape of my body to look worse and I don't have pear shaped body from my genes.
Talha Rashid it protrudes your stomach making it look like you have a gut don't know about the fat accumulation tho its mostly genetics
We should do this on both legs or just 1 leg ?plz
Queen Aquata Both
Does strengthening the glutes help with countering the anterior pelvic tilt? Exercises like the Bulgarian split squats, while pushing of the heel for emphasis on the glutes and hams. Thanks for a great video!
yes it helps alot and is one of the best exercises to counter it and fixes also muscle imbalances
I need a 1on1 my back and posture is killing me...
How many days it takes to remove this tilt??
im sure it varies but i felt results almost as soon as. i started doing these and some of the other things hes shown