Fix Anterior Pelvic Tilt In 3 EASY STEPS! | NO MORE LOWER BACK, HIP & NECK PAIN! – ScottHermanFitness

Time Stamps
(0:00)- Experiencing pain in these places?
(0:58)- What Causes Anterior Pelvic Tilt (APT)?
(1:59)- How to determine if YOU have APT.
(3:32)- Cause & Effect of APT – Upper & Lower Body Pain
(5:32)- Why is APT so common & affecting so many people?

FIXING ATP
(7:06)- STEP 1 – Static Stretching
(11:16)- STEP 2 – Strengthening The Weak & Dormant Muscles
(17:11)- Integrating your new foundations in your lifestyle.

*READ FULL ARTICLE WITH PHOTOS*

We’re going to address an issue that people deal with a lot, and that’s Anterior Pelvic Tilt and how to correct it. It seems that as more and more people are suffering from chronic pain, whether it comes from their lower back, hips, knees or shoulders, the root cause the majority of the time is an imbalanced core. And the most common core imbalance is without a doubt the Anterior Pelvic Tilt, or APT for short.

What makes this so serious is that chronic pain can not only limit your performance and results in the gym, but it can also mess with your everyday life and even affect your mood. That’s why I’m going to show you how to identify the problem and fix it in just 3 quick steps.

What Is Anterior Pelvic Tilt (APT)?
If you can imagine your pelvis as a bucket filled with water, the normal position of your pelvis would be neutral or slightly anteriorly rotated (2 – 3 degrees) so that the water inside the bucket doesn’t spill.

People with APT though, have an excessive tilting of the pelvis, coupled with an excessive arch in their lower back, which if we were to go back to the bucket of water would lead to the water spilling in front of the bucket. If this sounds like you then your daily posture looks like your butt is sticking out or shooting up in the air, kind of like Donald Duck.

This might look attractive, especially with women, but in reality it’s a form of bad posture and can lead to serious pain. In fact, many of these people will probably develop some kind of lower back or hip pain in the future, if they don’t already have it.

Symptoms Of APT / Identifying APT
The easiest way to find out if you have APT is to just look at your waistline in the mirror. Stand sideways by a mirror and lift up your shirt. Is your waistline severely tilted forward with your butt sticking up high while you are in a relaxed position? If yes, you are suffering from APT.

Another way to determine if you have APT is if you have chronic, unexplained pain in your lower back or hips, and in some cases even your knees and ankles. If you currently have pain, but don’t remember injuring those areas and you don’t have some sort of bone defect, then there must be some root cause for these pains and typically it’s a muscle imbalance in your core.

How Can APT Affect Your Entire Body?
You have to understand that the body works as a kinetic chain and everything is connected with X patterns. This means that muscles work synergistically and antagonistically in balance to create a healthy, functional and pain-free body and it’s the distortion of this balance that can cause problems.

Generally, a problem that resides in your core or close to it will be reflected outwards, usually in your limbs. More specifically, APT is characterized by overly tightened hip flexors and lower back muscles, and overly weak abdominals, hamstrings and glutes. The result of this tilting is, first and foremost, compression in your lower back, leading to lower back pain.

Next, since the pelvis now has this tendency to tilt forward, your femur (or thighs) will have a tendency to medially rotate (or rotate inwards). If you were to stand up now and stick your butt out as far as you can, you would notice your knees are collapsing and buckling in. With this information we now know that APT is coupled with the medial rotation of the femur, and we know this will also asymmetrically load your knees when you lift weights. It doesn’t matter if it’s a heavy barbell squat or just picking up groceries out of your trunk, you’re still loading your knees asymmetrically which can cause knee pain or a serious knee injury.

Moving on downwards, medially rotated thighs can also lead to tight calves and flat feet, disabling you from getting into proper dorsi flexion, which is essentially ankle bending.

*CONTINUE READING HERE*

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