Has anyone fixed their Anterior Pelvic Tilt?

Im skinny nibba

here
youtube.com/watch?v=K-CrEi0ymMg

He spoke for 7 minutes just to give one exercise.

Fuck Jeff

or i couldve summarized it for you and said you have weak glutes. there is no pleasing you huh?

Do planks, leaning on a bench at first if you need to. You need static strength. Start with 15 seconds on/25 seconds off.

Strength your glutes and hamstrings, hamstrings are very underrated and undertrained for most

Not OP but I got similar problems. My core is weak as fuck and I got a forward neck. I used to do a fuck ton of cardio, mainly bike riding and running which target glutes. Do you think it's still glutes?

Warrior lunges
Every day
Multiple times

Hamstrings

could be shoulder blade weakness. also i dont think endurance work is going to do much for strength training. Are you on a computer all day? Posture up and stop rounding out your shoulders. you could also have a weak neck (pencil neck) or traps. neck curls and shrugs high rep low weight helped me get a more stable neck.
hamstrings flex the knees, they are literally called biceps, how would that straighten out the spine?

I thought we were talking about pelvic tilt, hamstrings don't just flex the knee they also are tense when you stand upright keeping your posture correct, weak hamstrings mean uneven hip tilt

the hamstrings compensate for weak glutes.

OP lie on ur tummy lift ur leg straight up if u feel it mostly in ur hams its the glutes. dont skip leg day bros thats it

i'm making progress after stretching and glute strengthening was getting me nowhere

you gotta do lower ab exercises whilst holding a posterior tilt and sucking your abs in to make sure your not activating your hip flexors
also try to hold a good posture with tight lower abs at all times

Do deadlift (A) and Romanian deadlift (B) and alternate weekly between ABA and BAB

I think I got rid of most of it with stretching and switching to a standing desk, among other things, but lately I think my glutes are getting weak and undoing some of my work.

got an erection from this

Nah brah, I have the same stuff, but women always compliment my ass, but nevertheless for me it looks big.

Romanian deadlifts, planks, glute bridges should be part of every workout. Stretch your lower back every day by lying on your back and pulling your knees towards your chest.

Just do hanging leg raises bro

elitefts.com/education/3-ab-exercises-for-powerlifting-and-strongman/

I accidentally turned it into the opposite (walking cock-first)

Attention:
Here is how you fix this shit.
1. Stand in a way that is some how normal to you
2. Actively move your pelvis and back to the correct position (use mirror if retarded )
3. Hold position
4. Feel the tension in all the muscles related to Holding
Now Come the Hardest part, tai Chi or qui Gong might help, but are not necessary
5. Release all tension in the associated muscles WHILE HOLDING THE CORRECT POSITION
6. Fixed. Repeat if necessary

post pic op. a lot of tards have posterior pelvic tilt but mistake it for anterior, thus attempts to fix their tilt make it even worse

rowing apparently helps, if you actively keep correct form.

Unironically this. Deadlifts (and the supplementary exercises surrounding it) work all the things that contribute to APT if they’re weak, there’s no replacement for it and getting a big deadlift eliminated it for me

Jeff and this video unironically made me both realize I had APT and fix it lol

Dragon flags and body saws are hard as shit

ATP is mostly caused by weak glutes, hamstrings, abdominals and tight back extensors and quadriceps.
Strengthen the weak muscle groups and stretch the tight ones.

take it ez

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I am the pregnant alien of the thread on sunday. OP i found out that the key to good posture is strong abs and glutes. you have to unlearn years of bad posture, like me.

Also losing weight, of course.. Im on it bros, we have this, we are going to make it

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could this be why I get pain in this area when I try to kick with my knee?

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Un-ironically: deadlifts and ab exercises. Do them 2x a week and it will be fixed in a month. This is coming from a guy who had bad posture before I started lifting

not if you have a tight iliopsoas or any sort of back issues (which most people with APT do have). Isolation exercises are going to be the only option for most people.

Here's your fix

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Deadlifting with ATP just leaves you vulnerable to injury.

what do then

See a physiotherapist who can determine what muscles are tight/weak. ATP can be caused by literally so many things including genetics, I can't answer it for you over the internet.

You would have to be a retard to confuse the two so I’m gonna doubt this one

Yes. Deadlifting and squatting with APT won't end well. I did it for 2 years, got to 140kg x5 and always had a very sore lower back and quads after squatting/dl. It's because these are the only muscles I was working.

you need to stretch hip flexors, quads, lower back, possibly lats too. Your glutes and hammies will also need stretching once you've evened everything out. You need to completely relearn how to walk/stand whilst engaging glutes and abs.

With APT, you probably have poor upper body posture and ankle flexibility too, so focus on rows and ankle stretching.

The absolute worst thing you can do is continue squatting and bench pressing as this will make your life a lot harder.

Oh, and another thing, I had APT so bad I couldn't even breath properly whilst maintaining a neutral pelvis. So you're gonna have to learn to breath again too.

yes it sounds dumb, but a posterior tilt can appear to be an anterior tilt, especially when standing.
people with PPT often stand by compensating with locked knees, hips thrusting forward, rounded thoracic back, etc. when standing in this position, the pelvis does appear to be tilting anteriorly, but again, the actual problem is a posterior tilt.
if you legitimately know the difference between the two then you're fine. if not, and you're diagnosing yourself after a few brief internet searches or whatever, then yes, there actually is a possibility of mistaking the two

Fuck Jeff. Based Jeremy actually knows how to fix your shit
m.youtube.com/watch?v=2NZMaI-HeNU&t=8s

I've seen so many people say deadlifting's helped them with their APT though.

Lifting was absolutely worth it because it fixed my posture in the first fucking month. It's a shame I never had anyone to motivate me years earlier.

Yes it sucks realizing you had poor posture for years when it was so easy to fix.....

I'd say it's not deadlift alone but lifting in general. You strengthen all muscles and increase flexibility.

>I'd say it's not deadlift alone but lifting in general. You strengthen all muscles and increase flexibility.
why are those anons saying it's a bad idea to lift when your posture is bad? or is it bad for extreme cases only?

>all this shit just to fix posture
>on top of all the weightlifting
>on top of all the cardio
>on top of all the other stretches you have to do
>on top of any other exercises you may need to do
Newfag here, but my god does this seem like so much fucking time spent. I don't have enough time in the day to do all of this shit. I don't have the brain capacity to remember all this shit.

Increases risk of injury since you might not be able to align things properly or brace your core correctly. I'd say start lifting and if after a month there's no improvement go see a physiotherapist before you start lifting too heavy. Maybe start a bit lower than you can actually handle to learn proper form and see how your body responds. No need to worry about dull pain but if there's sharp pain in your back you should stop immediately.

I don't think my case is that bad. I only found out about it from one of these threads and not because I had some sort of issue. My back hurts sometimes from sitting a lot, but it's usually at the end of the day and I see it as a reminder that I do need to move more.

and yeah, I'm going to do some exercises to try and fix my posture too as well as do my best to sit properly and move more