Fix "Anterior Pelvic Tilt" in 10 Minutes/Day (Daily Exercise Routine)

8,686,757

334,836 0

Published 2018-02-18

DOWNLOAD YOUR ANTERIOR PELVIC TILT ROUTINE VIA THE LINK BELOW:
builtwithscience.com/anterior-pelvic-page/

Anterior pelvic tilt (also known as “lower crossed syndrome”) is characterized by a forward tipped pelvis that causes the hips to push out back and the abdominals to stick out forward. As a result, this creates a curve in the lower back. This postural pattern can lead to lower back pain and tightness, and inhibit proper force production and/or activation of the glutes when lifting. It’s essential that you perform the correct anterior pelvic tilt stretches and exercises in order to fix it. The most effective way to correct it seems to be through strengthening the glutes and abdominals while stretching the hip flexors which are often tight. Hamstring tightness may also be present but is moreso a consequence of the forward tipped pelvis. Thus, in this video I’ll provide you with an anterior pelvic tilt workout that you can implement and get started with right away.

MY SCIENCE-BASED PROGRAMS:
builtwithscience.com/bws-free-fitness-quiz/gender?…

FOLLOW ME ON IG/FACEBOOK:
www.instagram.com/jayethierfit/
www.facebook.com/Jeremyethierfit/

MUSIC:
soundcloud.com/lakeyinspired
“Island” – Lakeyinspired

STUDIES:
Normal degree of tilt:
www.ncbi.nlm.nih.gov/pubmed/21658988
Overactive/underactive muscles:
journals.lww.com/nsca-scj/Abstract/2010/08000/Exer…
RKC Plank:
www.t-nation.com/training/inside-the-muscles-best-…
Stretch hip flexors:
www.ncbi.nlm.nih.gov/pubmed/21497318 (the other study is a PDF file)

All Comments (21)

@JeremyEthier 6 years ago

Hope you enjoyed the video! For a science-based program that integrates important aspects like these into your weights routine, take the quiz here to find what program will best suit you: builtwithscience.com/courses/ . Cheers!
@irnative 5 years ago

I am a physical therapist and I absolutely hate these videos due to the misinformation, However this one is very well done especially with the plank and bridge. This is how I teach it and it makes a big difference. Nicely done.
@dres2242 4 years ago

This video literally changed my life. I've been going to physical therapy for almost ten years with chronic back and nerve pain up and down my spine, with almost every single therapist focusing only on localized solutions. I've been doing these for only ONE week so far and already most of typical pain is gone! This is nuts. Thank you so much for the information!!
@elscruffomcscruffy8371 2 years ago

Straight to the point. No sponsors. Clear explanations. Easy to understand. Perfect. Thanks dude!
@abhishekgupta-sq9gk 3 years ago

2:33 1 set of 10 reps 3:03 1 set of 10 reps 3:26 3 set of 10+ reps 4:36 2 set of max holds 5:25 2 sets of 30 seconds hold each leg 6:06 2 sets of 30 seconds hold each leg 6:45 total
@arthurmorgan8966 4 years ago

“Before fixing we must understand why it happens” . This is why I like Jeremy.
@leaderoftheoppositio 6 years ago

I have had a severe anterior pelvic tilt since I was a self conscious teen. I've been being doing this routine daily for 2 weeks and my ATP is almost completely gone. First off: thank you Jeremy! Secondly, if you are wondering if it works, it did for me and my ATP was pretty extreme.
@wkleslie9635 2 years ago

Jeremy not only knows his stuff but what sets him a part is how good a teacher he is. I'm a retired physician and have been to many lectures and know how refreshing and valuable it is to have someone who not only knows his stuff but also is a great teacher. At 73 I'm trying to control my back pain and keep fit enough, in general, to add a few more years to this old carcass of mine. It makes a lot difference when we can understand how to approach each muscle group. Thanks Jeremy.
@FinancialFaiz 3 years ago

I LOVE the extra efort put on the overlay/illustrations. They really help a lot in identifying the muscles that we need to activate to address this issue. Keep it up!
@clubanimations1151 4 years ago

1) 2:33 Lying Pelvic tilt. 2) 3:03 Standing Pelvic tilt 3) 3:26 Hip Thrust 4) 4:36 RKC Planks 5) 5:25 Lunge Stretch 6) 6:06 Rectus Femoris Stretch All added Training plan: 6:45
@scavalpha5211 5 years ago

Routine: 6:43 lying pelvic tilts : 2:32 standing pelvic tilts: 3:03 hip thrusts: 3:26 RKC plank: 4:51 lunge stretch: 5:25 rectus femoris stretch: 6:06
@schwrz1 1 year ago

4 years of back pain, no doctors or PTs mentioned anything about my APT. 2 weeks doing this and my pain is gone. Forever grateful.
@Gnarcap 2 years ago

Love this! Straight to the point and minimal routine that I don’t feel intimidated starting up 🙏
@mil84x 4 years ago

This is how all instructional videos should be made. 1. brief explanation of the root of the problem 2. showing exercises 3. summary at the end with sets/reps/frequency. Easy to understand, right to the point, concise but with all necessary info. You are perfect instructor Jeremy!
@nonyabidness5708 5 years ago

Thank you so much for: 1. Providing this video and the pdf for free. 2. Backing up your info with research/data. 3. Providing alternative moves for those who don't have a weight bench to use!
@ep325 21 days ago

Ball - 60sec each side 2:33 Posterior Pelvic Tilt - 10 reps 3:03 Standing Posterior Pelvic Tilt - 10 reps 3:26 Hip Thrust - 10 reps x3 4:36 Plank - max x2 5:25 Hip Flexor - 30sec x2 each leg 6:06 Modified Hip Flexor - 30sec x2 each leg
@Wim99 1 year ago

3:26 3 set of 10+ reps 4:36 2 set of max holds 5:25 2 sets of 30 seconds hold each leg 6:06 2 sets of 30 seconds hold each leg 6:45 total
@UmarAlFarooq 5 years ago

Why is this guy giving better advice than most doctors and even chiropractors??
@sonar9000 5 years ago

My physiotherapy contains the same exercises, so this is solid advice.
@essendossev362 3 years ago

That plank modification is the best anterior tilt corrective exercise I've seen yet, yet I've never seen it mentioned anywhere else! It's the only thing in ages to give me relief from my lower back pain (while I was doing it). Thank you so much for this informative video!