Anterior Pelvic Tilt
Discussion
Speed_Demon said:
I used this guys videos to cure my pelvic tilt. HE has other on the same subject. The key is first releasing your glutes from being so tight and then focusing on strengthening them.
If you're in APT, then your glutes aren't tight. Your quads and hip flexors are tight, glutes and hamstrings tend to be elongated and weakInteresting stuff so far - I posted my question because I suffer from APT: too much sitting and too much cycling (relative) compunded by a Sacro-illiac joint instability on the left. Imagine APT, and then tilt the left half of the pelvis forward by another few degrees on its own.
When it's tripped it makes the functional length of my left leg about 3/8" longer than the right. I can't do anything to strengthen the s-i joint itself, but if I can correct the APT then I ought to be less vulnerable to it. The trick is to stretch the hip flexors without tripping the s-i joint in the process.
When it's tripped it makes the functional length of my left leg about 3/8" longer than the right. I can't do anything to strengthen the s-i joint itself, but if I can correct the APT then I ought to be less vulnerable to it. The trick is to stretch the hip flexors without tripping the s-i joint in the process.
Been into work this morning when it was quiet and converted my desk in to a standing desk. We had some billets of carbon steel that had been ordered wrong, so took four of those, turned a recess into the face and the desk legs now sit flush in there. Have also made a bubble wrap anti fatigue mat
Will give it a try for a couple of weeks and see how it feels. Can imagine my feet will take some getting used to it
Will give it a try for a couple of weeks and see how it feels. Can imagine my feet will take some getting used to it
NB: while we're not designed to sit, we're also not designed to stand still for long periods either. This can create it's own problems such as upper back ache, neck ache, head aches and most seriously of all Degenerative Joint Disease (DJD) of the spine - usually begins with sciatica symptoms. I have trained with a couple of people in ther 50's with standing jobs and have had them diagnosed with this from a physician.
The real secret is to keep mobile and incorporate the slouch which is neither standing or sitting. These will put a neutral load on your (weakened) posterior.
The real secret is to keep mobile and incorporate the slouch which is neither standing or sitting. These will put a neutral load on your (weakened) posterior.
Juanco20 said:
Anyone on here managed to reverse this and got back to neutral posture?
I'm thinking a stand up desk should help along with regular foam rolling and stretching of hip flexors and quads, while trying to strengthen glutes, hamstrings and lower abs.
I got called fat at the weekend due to my protruding stomach. Bit hard to be fat when you're under 8% body fat
Lots of ab exercises stenghten the psoas (rollouts, leg raises, sit ups, etc)...and make the abs weak realtive to the hip flexors. Google for ab isolation work such as Vince Girondas frog sit-up...you want your legs to be activated in the hammy not the quad while doing ab work or you're exercising the psoas again.I'm thinking a stand up desk should help along with regular foam rolling and stretching of hip flexors and quads, while trying to strengthen glutes, hamstrings and lower abs.
I got called fat at the weekend due to my protruding stomach. Bit hard to be fat when you're under 8% body fat
I was "diagnosed" with APT a few years ago when I finally got round to going to see a physio about my ongoing (since I was about 19/20 - I think I was about 29 when I actually did something about it) lower back pain.
He gave me a number of stretches to do (including the one linked by mattikake above) and did some 'assisted stretching' / sports massage with me (f
k me that hurts) but beyond that I was always too lazy to get into a regular stretching routine and just did some 'maintenance stretching' if my back ever played up.
After reading mattikake's post above about the need to stretch twice a day to counter the 8/9hrs I spend sat on my arse, something 'clicked' (in my head, not my back thankfully) and I've been doing a couple of minutes each morning and evening for the past week or so and already I can feel the difference in my posture! It's almost as if there's a lack of 'tension' that was there before and gradually my belt buckle is starting to face front as opposed to down at the floor.
I was the same as the OP in that despite putting the time in exercise-wise and being in decent shape, I always appeared to have a rounded stomach (particularly the lower part, from my belly-button down) no matter how many leg raises / planks / etc I did.
Hopefully now, with contined stretching, I will have better posture, flatter abdominals and a pain-free back.
Thanks OP and mattikake!
He gave me a number of stretches to do (including the one linked by mattikake above) and did some 'assisted stretching' / sports massage with me (f
k me that hurts) but beyond that I was always too lazy to get into a regular stretching routine and just did some 'maintenance stretching' if my back ever played up.After reading mattikake's post above about the need to stretch twice a day to counter the 8/9hrs I spend sat on my arse, something 'clicked' (in my head, not my back thankfully) and I've been doing a couple of minutes each morning and evening for the past week or so and already I can feel the difference in my posture! It's almost as if there's a lack of 'tension' that was there before and gradually my belt buckle is starting to face front as opposed to down at the floor.
I was the same as the OP in that despite putting the time in exercise-wise and being in decent shape, I always appeared to have a rounded stomach (particularly the lower part, from my belly-button down) no matter how many leg raises / planks / etc I did.
Hopefully now, with contined stretching, I will have better posture, flatter abdominals and a pain-free back.
Thanks OP and mattikake!
mattikake said:
NB: while we're not designed to sit, we're also not designed to stand still for long periods either. This can create it's own problems such as upper back ache, neck ache, head aches and most seriously of all Degenerative Joint Disease (DJD) of the spine - usually begins with sciatica symptoms. I have trained with a couple of people in ther 50's with standing jobs and have had them diagnosed with this from a physician.
The real secret is to keep mobile and incorporate the slouch which is neither standing or sitting. These will put a neutral load on your (weakened) posterior.
People with standing jobs typically suffer Head-Forward syndrome and have other weaknesses and imbalances such as weak rear delts and tight neck/upper pecs. There is a known Top X/Bottom X imbalance syndromeThe real secret is to keep mobile and incorporate the slouch which is neither standing or sitting. These will put a neutral load on your (weakened) posterior.
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