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Any of y'all got "Anterior Pelvic Tilt" ? Excersises to help fix it



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 1 month ago '13        #1
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uoeno  topics gone triple plat - Number 1 spot x19
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Any of y'all got "Anterior Pelvic Tilt" ? Excersises to help fix it
 

 
Your lower back caves in. I had to ditch a couple of my fav clothes because they started to look weird on me. A personal trainer at the gym suggested some of the stretches in this video to help. I thought this was uncurrable so im happy to know that I can fix / minimize it


1) 2:33 Lying tilt 10x
2) 3:03 Standing tilt 10x
3) 3:26 Hip thrust 3 sets 10x
4) 4:36 RLC Planks 2 sets max hold
5) 5:25 Lunge Stretch 2 sets 30 sec hold
6) 6:06 Rectus Formis stretch 2 sets 30 sec each leg

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 1 month ago '21        #2
Jonny2soxs  topics gone triple plat - Number 1 spot x10
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Just get into yoga breh
It's honestly the best sh*t you can do for yourself
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 1 month ago '23        #3
Salma Nilla  topics gone triple plat - Number 1 spot x14
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I've been looking for this I thought it was a short torso problem or one leg longer than the other
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 1 month ago '13        #4
uoeno  topics gone triple plat - Number 1 spot x19 OP
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 Jonny2soxs said
Just get into yoga breh
It's honestly the best sh*t you can do for yourself
i'd be interested. You do it at a gym or you follow an online routine?
All i do is weight lifting , so my flexible on 0
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 1 month ago '07        #5
ericsupreme 
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we old now lmao
+25   

 1 month ago '08        #6
get_ate 
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 uoeno said
All i do is weight lifting , so my flexible on 0
If you want to blame weightlifting for your current lack of flexibility, then you should be accurate in stating that the cause is weightlifting IMPROPERLY.

As it stands, it's a myth that weightlifting adversely affects flexibility. Neither is it true that the bigger a muscle grows, the more inflexible it becomes. On the contrary, numerous studies have found that weightlifting actually increases flexibility, but that's if you train through a complete range of motion, which is something that an overwhelming majority of people don't do.

As for the muscles, muscles don't grow in isolation. No, the ligaments and tendons that support the muscle also grow, thus allowing for the maintenance of flexibility. That said, that's not the case in steroid abusers, as the growth of muscle tends to outpace that of the ligaments and tendons, which can then result in stiffness, as well as increase the risk of injury.


Last edited by get_ate; 02-05-2023 at 04:57 PM.. Reason: Edit
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 1 month ago '21        #7
Jonny2soxs  topics gone triple plat - Number 1 spot x10
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 uoeno said
i'd be interested. You do it at a gym or you follow an online routine?
All i do is weight lifting , so my flexible on 0
I haven't done it in years due to lazyness
But I would do it at home using YouTube or app on my phone


Just smoke a blunt and try it , it will help u with your problem, people think yoga is a woman's thing but I promise you , you'll see a incredible difference to your life
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 1 month ago '13        #8
uoeno  topics gone triple plat - Number 1 spot x19 OP
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 get_ate said
If you want to blame weightlifting for your current lack of flexibility, then you should be accurate in stating that the cause is weightlifting IMPROPERLY.

As it stands, it's a myth that weightlifting adversely affects flexibility. Neither is it true that the bigger a muscle grows, the more inflexible it becomes. On the contrary, numerous studies have found that weightlifting actually increases flexibility, but that's if you train through a complete range of motion, which is something that an overwhelming majority of people do.

As for the muscles, muscles don't grow in isolation. No, the ligaments and tendons that support the muscle also grow, thus allowing for the maintenance of flexibility. That said, that's not the case in steroid abusers, as the growth of muscle tends to outpace that of the ligaments and tendons, which can then result in stiffness, as well as increase the risk of injury.
 Jonny2soxs said
I haven't done it in years due to lazyness
But I would do it at home using YouTube or app on my phone


Just smoke a blunt and try it , it will help u with your problem, people think yoga is a woman's thing but I promise you , you'll see a incredible difference to your life


word. this is good information. Do you have a link to a video or something that shows a recommended yoga routine for an absolute beginner who pretty never does stretches? Would like to learn more about increasing my flexibility.

 Salma Nilla said
I've been looking for this I thought it was a short torso problem or one leg longer than the other
same. I noticed that it was affecting some of my other lifts, like squats and lunges (unable to balance myself in these unless if i plate a plate under my heels, or wear heel elevated shoes)

so i did some research and came across a lot of videos and reddit threads. The main root of the issue for me is tight hips + weak glutes and core.


Last edited by uoeno; 02-05-2023 at 03:16 PM..
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 1 month ago '16        #9
Head Coach 
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Yea man I looked this up yrs ago when I started wearing more fitted clothes I noticed my belly stood out but I had abs at the same time

It's also called lordosis

They say your hip flexors are tight and your abs are weak so you gotta do stretches primarily targeting your hip flexor

And alotta ab workouts

I think it's cuz I don't sleep on my back but it's not bad I'm pretty much the only one that notices it

Pigeon stretch pose for hip flexors



Last edited by Head Coach; 02-05-2023 at 03:25 PM..
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 1 month ago '15        #10
Hellmatic 
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I bet some of this is from carrying them heavy a*s backpacks in school since young. Better to carry books in a small duffel bag

And most people got terrible seating habits
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 1 month ago '13        #11
throwbacksample 
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Its from sitting too long and having weak core and glutes.
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 1 month ago '05        #12
champ215 
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Your trainer doesnt know. This area is better for a therapist. You need to focus on strengthening your glutes. Hip flexors are tight because they have to take over because of a dormant glute muscles. If you strengthen the glutes and core that will help tremendously. Pm me if you need exercises.
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 1 month ago '06        #13
whammy  topics gone triple plat - Number 1 spot x9
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Following
and
would be good for the majority of you all.

Below are the follow along videos.

Molding Mobility Warmup Exercises



Molding Mobility Joint Mobility




Starting Stretching


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 1 month ago '19        #14
Thisizdray 
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Lots of good info in this post thanks. Even I learned something new about my hip flexors being related to my back pain. Going to add those hip flexor stretches to my yoga routine.

When I bulk I always notice I have abs on belly, and just though I gained to much but now it makes sense that my stomach maybe protruding too much
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 1 month ago '06        #15
droid3000  topics gone triple plat - Number 1 spot x60
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I'm pretty sure I have it. Ive been stretching for a while, doesn't seem like it's changed much but I still do the stretches anyway
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 1 month ago '18        #16
dinono10  topics gone triple plat - Number 1 spot x1
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Got APT, tried to fix it over the years but I'm just not consistent enough to be honest. Fed up with lower back pain. Sleeping on my stomach doesn't help either but it is, what it is.

I try to strech my hip flexor regularly but that's about it.

 1 month ago '22        #17
God Bless You 
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That’s for y’all butt and gut dudes on here allergic to exercise
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 1 month ago '18        #18
dinono10  topics gone triple plat - Number 1 spot x1
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2 good easy exercises to do daily.

+9   

 1 month ago '06        #19
Kundalini  topics gone triple plat - Number 1 spot x2
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I need to work on this. Desk job 30-50% of the day.
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 1 month ago '13        #20
uoeno  topics gone triple plat - Number 1 spot x19 OP
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I watched vids all night and today, starting with this one today. 20 mins of stretching.

im reading YT comments reading that its helped people, and some folks tracked how they felt daily ....

so we will see.


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 1 month ago '04        #21
ItAlY2BkLyN 
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Major props man I absolutely need this. Desk job all day so I'm sitting pretty much the whole time. Just bought a standing desk to help. But have really been struggling with lower back pain, especially on my right side. But it doesn't shoot into my legs so I don't think it's sciatica.

Saved and will definitely incorporate this into a daily routine.
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 1 month ago '18        #22
dinono10  topics gone triple plat - Number 1 spot x1
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 uoeno said
I watched vids all night and today, starting with this one today. 20 mins of stretching.

im reading YT comments reading that its helped people, and some folks tracked how they felt daily ....

so we will see.


Meant to prop my G. I'll watch this tomorrow and maybe follow it as well.
+1   

 1 month ago '20        #23
The Peacemaker 
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 dinono10 said
2 good easy exercises to do daily.

Good advice. I hold a sumo squat which is also called a resting squat for 2 minutes everyday as well as a backbend for 1 minute
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 1 month ago '04        #24
Dash  topics gone triple plat - Number 1 spot x4
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 droid3000 said
I'm pretty sure I have it. Ive been stretching for a while, doesn't seem like it's changed much but I still do the stretches anyway

U gotta do that exercise where you lay flat on ur back, bend urs knees with ur feet flat against the floor and FLATEN your back against the floor. hold that for seconds, reset and do it again. It helps to develop the muscles in there to straighen

Then FLATTEN your back, lift one leg at a time and extend your leg out and bring it back to your belly. repeat with the other leg

Thank me later

THESE two are very essential in helping yall fix yall back. My son had this issue when he was very young but since his bones weren't fixed in yet, he was able to fix it in a few weeks. adults can take months but u can get it completely straight with repetition


Last edited by Dash; 02-05-2023 at 06:19 PM..
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 1 month ago '18        #25
Passport  topics gone triple plat - Number 1 spot x1
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Do more barbell hip thrusts everyone
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