6 Minute Routine to Correct POSTERIOR Pelvic Tilt

Developing a posterior pelvic tilt not only damages your posture, it also leads to unbearable back pain and muscle imbalances severely lowering your capacity for functional movement.

Perform this routine at least once a day until you notice a return to correct posture and the neutral tilt of your pelvis.

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[ancientram]

Been doing these stretches for a couple months, and 90% of my pain is gone. Nothing else was working for me until I came across this. Thank you, honestly.

[MissFlintU]

Great video!

1:15 pressup for 10 sets in one minute
2:08 supine one-leg knee extension 10 reps each leg

Superset:
3:35 leg raises for 10 reps
4:30 prisoner hip hinge for 10 reps

Finally:
5:39 prisoner squat for 10 reps

[zekielswheel]

I am coming to the end of 6 weeks of doing this routine daily, I've taken it and turned it into an hour of strength training in these areas using variations of the active stretches provided, as well as some glute bridges and clamshells. At the beginning, I was finally able to become aware that I have been hinging at the MIDDLE OF MY SPINE due to a frozen lumbar / hamstring connection and my glutes were nowhere to be seen. Now, I am starting to look and move like a human being and this routine coupled with a change of diet have actually given me some muscle definition which is really surprising. The 1-leg knee extensions make my body SHAKE and I can feel everything waking up each time I do it. Gonna keep doing this for a good while, as I feel I am correcting about 15 years of incorrect posture / muscle development. THANK YOU!!!

[paulwilkinson]

This is the most positive, warm comment section I've ever seen. Great video, and it looks like your style attracts the right sort of people. Keep it up, man!

[phylismorelock]

Thank you for getting right to the point and not a long drawn out explanation...

[wibieLife]

I've experienced noticeable improvement already after just a couple of sessions today.

For years, I used to have to crack my spine and do stretches every hour just to gain short-term relief.

Thank you very much!

[zzzbabygurl]

I was born with PPT severe, I walked on my toes for 28 years because my heels couldn't touch ground. While sitting or laying my knees had to remain fully bent, and my toes were always straight toward forward never up, in fact I couldn't even lift my toes up toward ceiling while sitting or laying down. When sitting in chair my toes could not go flat on ground they must point down toward ground, but when sitting on chair oron floor they would point forward from my body. I couldn't raise toes even a cm up. I literally never straighten legs in my life, and also never in entire life touched my toes while standing or sitting (unless I litteraly pulled my foot to my hand lol). I finally had enough and last year began training. I can now almost reach my knees while sitting or standing, can touch heels to floor to walk semi normal, and can lift legs maybe 12 inches when laying on ground mostly straight, or while sitting can lift legs maybe same amount. It's slowly getting better, I train 4 hours a day, and maintain a anterior tilt all day at work and even in my sleep to try to correct 28 years of incorrect posture. I think my PPT was borderline worst on planet Earth, but I went from while sitting/standing unable to reach even passed knees with completely bent legs to being able to reach knees with 95% straight legs. I still have PPT though, and my hamstring, Achilles tendon, and ankle mobility are still major problems. The wierdesr part is my upper back isn't a problem I don't know why I'm so tight on lower half of body but always was. I'm trying to fix this though and the progress I made in last year is unbelievable. I was told by many doctor's I was lucky to even walk on my toes, and that no solution would be possible but I said to hell with that and have actually made decent progress. 28 years was deemed incorrectable, but 29 and I'm actually walking on my heels/balls of feet and am actually seeing progress after a year so honestly screw those doctor's and therapist they didn't think I had it in me but I'm doing it!

[sewknitcro]

Thank you for these PDF instructions and video for posterior tilt. My posture has always been prone to posterior tilt but I have never know of it. Learning of it I realize I think it is 90% the cause of most of my physical issues. I have never been an athletic person but I have trained in Traditional Aikido consistently since 1987 with a few years off to due to moving with no access to a Dojo and to care for my aging parents. Fortunately since 2007 my daughter, who trained with me, moved here and we started teaching Aikido once a week. She is a San Dan. I was awarded a Ni Dan for my persistence in the Art. She instructs and I assist. I was always able to pounce back from the times I had to be absent. However these last 2 years of COVID-19 have about destroyed my physical well being because of not getting out and pursuing my interests in sewing which is basically sitting and standing. My sitting has mostly been slouched in a rickety office chair or on the couch. My posterior tilt is so severe now I can barely lean over the kitchen sink to wash dishes or climb stairs or even walk without feeling like I stumble all over the place. I also found out that I have osteoporosis. I am 73 and feel that finding info about posterior tilt helped me understand what is going on with my body. I have found several programs for PT exercises but I feel yours are such that, me being a senior, will get me started back as most of the others involve rolling on a ball that I don't think I could do at this time. I will do my best to get back to you about my progress. Thank you again!

[sangeet]

Thank you! This is exactly what I need. Just followed this routine and it feels amazing. I'll definitely be doing this every morning.

[austinaschh]

Thank you so much I feel a dramatic change while sitting down. It’s not perfect but it’s so relieving I feel much better laying down on my back too. So glad this exists and I was able to get the right exercises to correct this

[oldenoughtowatchify]

there is so much content about Anterior Pelvic Tilt hitting the algorithm but for some reason I've not seen ant Posterior Tilt content! Thankfully the Anterior stuff came up because I wouldn't even know I had an issue with it in the first place. I have pretty piss poor posture which I think stems from the posterior tilt. I think I'll try these exercises out and do a posture progress video 😅

[_Funnugs]

I been having really bad back pain for over a year. But after doing this for first time my back feels like I got back massage, but only thing is my spine pops every time I do a set. Thank you for this video.

[alexF]

Great video and also salute to whoever made the music for your intro jingle. Watching this while bed bound after another herniation and vowing this will be the last.

[austinaschh]

Wow. I am doing the supine leg raise and my pelvis is making noise like crazy on the way down. This is the only exercise that has felt/heard this way for me. My core and hipflexors are working hard. I think this is what I’m dealing with. I have been doing anterior pelvic tilt exercises which I think has made everything worse. This seems to be helping.

[ella]

I have ppt and back pain, I’m only 19 and want to finally have good posture, gonna do these for 2 weeks everyday and update here after

Update after 9 days: WOW okay I wasn’t expecting to see such a difference, I took before and after photos of my posture and wow my tilt has gotten so much better, I’m standing up so much straighter. thank you for these!!

[friscosmo]

thanks man, I appreciate that clip. A couple knee surgeries have left my hips out of alignment and those exercises worked .

[patriciaweaver]

Today, God heard me as He led me to your video. I've had a tilted pelvis for years and no recommendation for exercises. After one session, I feel much less pain in my lower back. Thank you!

[Technica_]

This is working great so far! Thank you. What more can I do once these start becoming too easy?

[peache]

Ive always been in a slight anterior pelvic tilt, which I prefer. Once i unintentionally slipped into a posterior pelvic tilt (probably from trying new exercises), and it caused a cascade of issues including foot pain that's been ongoing for a month. Posture is no joke! Hoping this helps

[winghavenfloralfarm]

Omg I felt it so hard on my left side with the leg extension hamstring stretch! Not just with my hammy but in my hip flexor!