Correcting Anterior Pelvic Tilt - Bret Contreras discussion

wheird

http://bretcontreras.com/courageous-conversations-with-coaches-anterior-pelvic-tilt-with-elsbeth-vaino/

After posting a squat/deadlift form video some months ago, a poster pointed out that I had an anterior pelvic tilt. I had never heard this term before, but understood what he was talking about. Strengthening my posterior chain has helped to improve it some, but not quite take it away. Some of the issues associated with ATP that I had was chronic lower back pain, inability to do planks, and lower back tightening when walking or jogging.

This conversation between Bret Contreras and Elsbeth Vaino discuss the underlying issues with ATP and give exercises to help address it.

Happy reading! :drinker:

SideSteel

Thanks

Cranquistador

Slrajr

Great article! My physiotherapist often has to remind me to watch for this.

wheird

I youtubed the exercises since many of them I am not familiar with.

1. Crocodile breathing - http://www.youtube.com/watch?v=W358cYZOc5c

2. Box Hip Flexor Stretch - http://www.youtube.com/watch?v=xj1EXSJlZGo

3. Side Lying Quad Stretch - http://www.youtube.com/watch?v=AP7J-foKtPw

4. Leg-Lock Bridge - http://www.youtube.com/watch?v=JHdEa_Dqr7w

5. Developmental rolling - http://www.youtube.com/watch?v=ybF1Rh4MUJw

6. Hip Hinge - http://www.youtube.com/watch?v=VLl5qZV8bF8
- http://www.youtube.com/watch?v=TT838Ha2xmA (I thought this was a good exercise to work on your deadlift form)

7. Off-weight Romanian Deadlift (I think this one is self-explanatory)

8. Bench Plank - http://www.youtube.com/watch?v=69aQghU54sE

9. Single Leg Lowering - http://www.youtube.com/watch?v=RH9y-yNLaZM

ssaraj43

Thank you for this :flowerforyou:

customstrength

Glad you enjoyed the discussion,and I hope the exercises are helpful.
Elsbeth

wheird

Glad you enjoyed the discussion,and I hope the exercises are helpful.
Elsbeth

Cherimoose

I would add lumbar stretches to the list, since they're shortened with APT (as Bret mentioned in his 1st article). Anyone with APT should be stretching hip flexors & lumbar frequently - ideally hourly - since the effects of stretching don't last long.
Other than that, just practice good posture all day long. Posture is the job of the type 1 muscle fibers, so expecting heavy strength exercises to correct an endurance deficiency is a bit misguided. Corrective exercises can help, but the best exercise for bad posture is good posture.