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You DON'T Need To "Fix" Anterior Pelvic Tilt (Myths Busted | Evidence Based)

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  • Opublikowany 23 gru 2020
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    Anterior pelvic tilt is a topic often requested for us to cover. Typically people are curious about how to fix it, what causes it, and much more.
    This topic can be controversial as many people operate on the assumption that anterior pelvic tilt is a bad and dangerous thing. In this video we discuss some of the issues with this line of thought, and how context is really important.
    Through the video we break down the current research about the subject, highlighting what we can take away from different research and layer on more critical thinking. If you'd like other subjects like this, let us know in the comments.
    Additional Videos:
    Walking - plclip.com/video/PpECIdgyrdw/wideo.html
    The Best Hip Flexor Stretches - plclip.com/video/iQnNn67aAeg/wideo.html
    Gluteal Amnesia 2 - plclip.com/video/YlCQLIIF_WY/wideo.html
    Gluteal Amnesia 1 - plclip.com/video/qc_v5skF4aY/wideo.html
    TVA Activation - plclip.com/video/nmMP8MwUMV0/wideo.html
    Groin Pain - plclip.com/video/G11jb0Jub0g/wideo.html
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    Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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    References:
    pdfs.semanticscholar.org/eada...
    www.ncbi.nlm.nih.gov/pmc/arti...
    europepmc.org/article/pmc/pmc...
    www.ncbi.nlm.nih.gov/pmc/arti...
    www.ncbi.nlm.nih.gov/pmc/arti...
    pubmed.ncbi.nlm.nih.gov/8863760/
    www.ncbi.nlm.nih.gov/pubmed/1...
    pubmed.ncbi.nlm.nih.gov/17238...
    pubmed.ncbi.nlm.nih.gov/12589...
    bjsm.bmj.com/content/34/4/279
    www.ncbi.nlm.nih.gov/pmc/arti...
    pubmed.ncbi.nlm.nih.gov/21658...
    ard.bmj.com/content/49/5/316....
    pubmed.ncbi.nlm.nih.gov/23948...
    pubmed.ncbi.nlm.nih.gov/18690...
    bmcmusculoskeletdisord.biomed...
    journals.lww.com/clinicalpain...
    pubmed.ncbi.nlm.nih.gov/12322...

Komentarze • 1 086

  • E3 Rehab
    E3 Rehab  Rok temu +61

    Thank you so much for watching! Another common topic is forward head posture. Check out our thoughts about it here:

  • reedofwater
    reedofwater Rok temu +3

    No pain, I just find my anterior pelvic tilt aesthetically displeasing.

  • Federico Lucchi

    I understand your point. I think however that APT can be a problem. In my case it is. I had "APT" pretty much since my birth, and in my late 20s it started to lead to serious lower back pains. It wasn't so serious when I was going to the gym (doing intermediate exercises, nothing crazy), probably because my core was relatively strong. But now that I'm sitting more and training less, the pain can be agonizing. I definitely need to correct my posture

  • HigherPowerLifting
    HigherPowerLifting Rok temu +396

    I like that you exposed the lack of research supporting APT, but I truly think it was a problem for me in squats. I had bad back pain until I learned to pull my pelvis up in front, lock my abs down, push my knees out, sit down into the groove, maintain pelvis position in the bottom, then explode up with glutes and hams. Pelvic control was crucial for me. I did a lot of planks and glute bridges to finally get out of pain from squatting. Great video.

  • Chris Fry

    I’m not a doctor and don’t know shit about my body. But what I do know is that I found exercises that hit my glutes and stretches that hit my hip flexors, and now I am seeing all kinds of amazing responses from my body after years of pain and nerve problems. I’ve been to many doctors. I’ve done walking, normal weight training, and was in the military. Until I stopped using my quads and tight hip flexors to compensate and concentrated on building glutes, nothing changed or improved, even with exercise. I get that muscle imbalances are hard to scientifically measure but that doesn’t mean that they aren’t real or not what has caused my pain for the last decade.

  • humanish404

    the main reason this has been an issue for me is because my back doesn't touch the ground at all and I've always been involved in group sport sort of activities where everyone does ab exercises together as part of training and it gave me a lot of pack pain. I never even knew my back was supposed to be on the ground until someone pointed it out to me, and fixing my anterior tilt has finally allowed me to feel like i can exercise normally! (I still have it when I'm completely neutral, which does help for weight lifting!)

  • Chris
    Chris  +182

    ive had APT for years and just fixed it through a lot of trial and error and tons of research:

  • Saif Hamdan
    Saif Hamdan Rok temu +86

    reminder for myself

  • Charlie Nicely

    This was so helpful. Noticed you didn't mention the impact of pregnancy on APT. I found pregnancy made my APT much worse and significantly more painful.

  • Nas96__
    Nas96__  +53

    Your body mechanics change greatly depending on how you shift your mass. The same movement can be performed more efficiently when engaging the optimal muscle groups.

  • napakamu
    napakamu Rok temu +16

    I think that most often when people talk about fixing anterior pelvic tilt it's in the context of having other postural issues everyone would agree are problematic, such as hyper-extending knees, nerd neck or rounded shoulders. And since the body is a kinetic chain with the pelvis being an important factor in the alignment of the rest of the body, it's important to address an excessive pelvic tilt to restore postural alignment.

  • Марк Медина
    Марк Медина Rok temu +40

    Thank you so much Dr. Spinelli for teaching me (us) about this subject. I’ve had APT all my life, figured it was due to sleeping on my stomach as a kid. I appreciate your concise & coherent explanation and plan.

  • John Tatman

    While many people do not have pain with anterior pelvic tilt it seems it may lead, many years down the road, to hip replacement due to the femur position in the hip joint. A long term study on this would be interesting.

  • sweetyetunrefined
    sweetyetunrefined Rok temu +90

    I developed APT in grad school, and it caused a lot of pain and mobility issues. Since I've started working to correct it, I've noticed a lot of those issues starting to resolve. I wonder how the age of onset of APT affects its symptoms. I would guess that the older you are when you develop it, the more likely it is to cause and issue, because it's an "unnatural" state compared to your baseline skeletal posture. Just like people who slouch all the time feel no pain, but if they start forcing a more erect posture, it's actually more uncomfortable than the "incorrect" posture, because your body developed in a completely different way. And conversely, people who generally have erect posture find discomfort from slouching.

  • Matthew Watson

    TVA seemed to be indicated in my case of anterior pelvic tilt. The "pooch" belly that accompanies it was what I hated. I did vacuums/holds, planks with hips posteriorly tilted, leg raises with focus on core tightness and all seems good now. Even deadlifting and squatting, people don't realize how soggy their core can be.

  • Gary Bolger

    Lovely to see someone bringing an evidenced based approach to their work

  • Scott Heaton

    It's a very difficult condition to define and research. One person's normal is problematic for another person. I had a mean case of it that wouldn't go away after a bad back injury that I managed to overcome, but it took a lot of time and discipline. It was well worth it though, I started feeling better almost immediately when I made it my #1 fitness priority. I can't write everything I did, but if I have one piece of advice it would be to stop doing ab work and start working on martial arts kicks.

  • Alex Lefevre

    Thank you!

  • warmdown
    warmdown Rok temu +872

    8:16

  • Leon Vito Vincent Radwe

    Now training for more then 10 years martial arts and so far i recognize that a certain structure has certain benefits and disadvantages. I think being able to move smoothly in and out of a certain structure is also important. Because being stuck in a body structure/position is unhealthy and sign of degeneration - contrary being able to move and feel at comfort in any position is a sign of youth and health.