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How do I fix my anterior pelvic tilt?

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Thread replies: 33
Thread images: 6

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How do I fix my anterior pelvic tilt?
>>
Strengthen your glutes
Stretch your hip flexors, hamstrings and lower back.
>>
Strengthen glutes core and hamstrings
Stretch your quads, hip flexors and back.
Front squats are good,reads are good, GHR is fantastic
>>
>>27489261
>Starting Stretching, read the sticky
>Massage groin, hip flexors, quads, hamstrings, IT band daily
>Try not to sit down for more than 1 hour at a time
>When walking (and even sitting) practise posture, squeeze abs and glutes and try to roll pelvis back a bit.
>Foam roll lower back, abs, groin, hip flexors and quads.
Thoracic mobility also helps because practising having a supple and tight upper back brings the hips back naturally.
>>
>>27489261
Type that exact phrase into google you lazy fucking shithead.
>>
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Glute bridges
Romanian deadlifts

Everyday and you'll be cured in about 2 weeks.
You're welcome.
>>
>>27489261
Elliott Hulse
>>
>>27489810
>Try not to sit down for more than 1 hour at a time
but thats fucking impossible :0
>>
>>27490035

It's also stupid.
>hurr dont sit for [arbitrary] hours per day.
>>
>>27489261
just do fucking deadlifts, workout core, gloots,quads and hamstrings
>>
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>>27489261
Strengthen your hip flexors (straight leg raises), quads (leg extensions) and spinal erectors (hyperextensions).

Stretch your glutes, abs and hamstrings.
>>
>>27490076
You shouldn't sit in chairs for any amount of hours, they're seriously not good for you/
>>
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>>27490121

le epic troll
>>
>>27490035
It just means get up and have a slight stretch every now and then, not like on the clock 'hurr my hour is up I stand now'.
>>
>>27489402
What does it always mean strengthen your glutes? I can squat 3 plates and my shit is still all centaur-mode.
>>
>>27490459

When you have APT your hip flexors and quads will take precedence over your glutes and hamstrings. With weak glutes and hamstrings and strong quads, your pelvis is tilted forward.

You can still squat decent weights with APT, but your balance will feel off if you go ATG, because you're more likely to lean forward, instead of keeping the weight held in a proper line. This activates your quads and hip flexors more, which maintains your APT and weaker glutes & hamstrings.
>>
>>27490459
What this anon said>>27490539

Even if you squat ATG, there's a good chance your glutes aren't as well developed as your quads, which creates a muscle-imbalance, which in turn can lead to slight APT.
>>
When I squat, my toes sometimes come off the floor right before the end of the movement at the top, what does this mean? Is it just a balance issue?
>>
>>27490035
Guy i know didn't sit down for two months. So it's perfectly possible
>>
>>27490612
ya balance issue, bar path isn't straight
>>
>>27491197
also, don't stand straight up at the top, your body should be at like an 80° angle at the top, or else the bar goes too far back
>>
how do I tell if I have APT or lordosis?
>>
>>27490201

how is that a troll? sounds like what most people are saying ITT.
>>
>>27489402
are you retarded ? It's the complete opposite, he should stretch his glutes and strength his lower abs/hip flexor
>>
>>27491248

Not the person you're responding to, but if you all the muscles that post says to strengthen are muscles that already contribute to APT. You need to stretch the lower back, hip flexors and quads, and strengthen the glutes, abs and hamstrings.
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>>27490158
Because this is practical advice.
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>>27489402
>>27489789
>>27489830
>>27490101
retards if he strengthen his glutes his anterior pelvic will just become worse, he needs to do the opposite strengthen his lower abs/hip flexors to counter the anterior effect like >>27490121
>>27491263
>>
>>27491273

*but all the muscles
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>>27491273

ah, i see it now. troll post was saying the opposite of what other people were saying
>nefarious
>>
http://www.youtube.com/watch?v=4BOTvaRaDjI&list=WL&index=3
>>
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>>27491285

You're a certified idiot. If you strengthen the hip flexors, the main cause of APT, you're going to make APT worse.

Also
>lower abs
>>
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Stretch your quads and hip flexors, and strengthen your hamstrings and glutes.

Pic is a great hip flexor stretch.

I managed reduce my APT greatly by just stretching my hip flexors and quads often and deadlifting.
>>
>>27489261
Dad is a phyaical therapist. Lie on a foam roller for 10 mins every day (the roller going down your spine) and do hip flexor stretches and deads
Thread posts: 33
Thread images: 6


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