Anterior Pelvic Tilt

[jogger1976]

Hello all.

Do any other PHers suffer from this? Apparently it's pretty comments given the sedantry lifestyle a lot of us lead.

I definitely think I have it as I have the classic signs: paunch, hip tightness and sticky out bum.

I'd been sedantry for about 18 months, but I'm now 6 weeks into Stronglifts, which is steadily progressing.

I'm incorporating post workout stretching, but I was wondering if anyone has information or advice as to excercises that can resolve this?( If it is possible?)

Many thanks.

[roboxm3]

APT was / is the cause of my bad (lower) back due to sitting on my arse for a living and lack of post-exercise stretching...well, stretching in general...

For the past couple of years I've tried to do as much hip-flexor, quad, Psoas stretching as possible as well as my glutes and hamstrings and anything else surrounding my pelvis really but it doesn't take long to tighten up again if I neglect the stretching for any length of time.

I've also got myself a standing desk at work and now only sit in the afternoons after lunch which has made a decent difference.

Oh and I haven't sat on a sofa for about 3yrs, so I watch TV in the evenings sat cross-legged on the floor or laying on my back, so my OH has to step over me if she wants to get anywhere.

If you haven't already, I'd seriously advise a regular stretching routine 2-3 times a week (when I'm being good I dedicate 1 gym day a week to stretching and do an hour at home a couple of times a week) and see if you can get a standing desk at work.

[ORD]

My personal experience is that stretching is pointless and perhaps even actively unhelpful. Mobility drills and strength training sort out most problems with tightness as well as fixing the underlying problem (usually a local muscle weakness).

[roboxm3]

Any recommendations for any exercises / drills for combatting APT due to tight hip-flexors / Psoas etc. ORD?

Although the stretching, as advised by physios, definitely helps, I'd be inclined to agree with you based on the fact that the relief is very short-lived if I get out of the routine.

[ORD]

roboxm3 said:

Any recommendations for any exercises / drills for combatting APT due to tight hip-flexors / Psoas etc. ORD?

Although the stretching, as advised by physios, definitely helps, I'd be inclined to agree with you based on the fact that the relief is very short-lived if I get out of the routine.

There are a couple of good articles on T-Nation. One is called something like "7 Ways to Fix APT".

My own advice would be to move more, sit less, strengthen your abs and work on deadlifts and squats (in that order of importance, probably).

[Hoofy]

https://www.youtube.com/watch?v=YQmpO9VT2X4

It looks like you're doing FA but if you do it right, you'll really feel it.

[gregs656]

Now you're conscious of it you will most likely make changes anyway. I am much more aware of how I sit and stand now.

[MurderousCrow]

Some great suggestions above.

APT is part of a wider problem - an important part but still just a component. At least to begin with, poor posture habits are an ingrained, functional neuromuscular issue, and come down to weakness of certain muscles (inhibition) and over-activation of others. Over time, these functional issues can predispose to both acute and chronic injury.

From the top down, some daily posture habits to try to maintain will include:

- think of a helium balloon attached to your head, gently but persistently making you tall
- keep your neck in the back of your collar
- shoulders back and down
- chest up / ribs down (sounds odd, but leads to correct thoracic extension while maintaining crucial abdominal engagement)
- 'pinch a coin' essentially keep some tone in your glutes
- when or driving into a standing position (such as the concentric / upward phase of a squat), push the pelvis forward
- avoid stooping at all costs
- squat lots, even to retrieve things from the floor
- hinge lots
- when hinging, push your bum back while simultaneously squeezing the glutes and backs of your upper legs
- when standing, grip the floor with your toes and squeeze your heels into the midline

Running through that checklist becomes second nature eventually. Good posture is excellent therapy in and of itself.

You will likely also benefit from some appropriate stretching such as those mentioned above.

Manual release methods may also be needed, but you'd be better off seeing a good physio or sports therapist for that face to face; they can teach you how to use a foam roller and other such devices to target your specific tight areas.

Good exercises to use include:

- the beneficial but worryingly-named 'shoulder dislocations'

https://www.awakenadultgymnastics.com/single-post/...

- hollow body holds
- glute bridges
- goblet squats as per Dan John (google)

[gregs656]

I have only recently found hollow body holds but I love it in a kind of this is super painful but I can feel it working kind of way.

[Patch1875]

Some good exercises above, I suffer from terrible upper back posture will give a few a go to help my overall core strength.

Now getting my traps to stay released is another matter!

[jogger1976]

Thanks for the great feedback guys. I will certainly try the floor sitting, as I don't think a standing desk is readable. I gave started walking around and doing gentle stretching every hour though

I've started doing the T Nation stretches the last few days and I can certainly feel some benefit, even if only for a short while. I'm also trying to walk with head up and shoulders back, chest out.

I have also started having monthly massages, which while bloody painful, certainly do the trick.