[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y ] [Search | | Home]

Tips for fixing APT?

This is a blue board which means that it's for everybody (Safe For Work content only). If you see any adult content, please report it.

Thread replies: 21
Thread images: 2

File: 1-3.png (141KB, 550x300px) Image search: [iqdb] [SauceNao] [Google]
1-3.png
141KB, 550x300px
Been struggling with APT for over a year now. Started with stretching my hip flexors. Didn't help. My right side is worse than my left. I can't even get the curve out my lower back when I forcefully contract my glutes/hamstrings and activate my abs.. What am I doing wrong?
>>
>>42463540
Show some pics, can't help just with your description
>>
i started fixing it for half a month now. so far i changed the way i sleep and try to always keep in mind my posture. doing some exercises as well.

so far didnt help as well.
>>
>>42463540
Don't forget about your lats, they're an important postural muscle
The stretch in pic related helped me a lot
Post pics, one of you neutral, one of you trying to hold good posture, and one of you trying to touch your toes if you can
But if you physically can't get in the right position you may need a physio
>>
I don't like Alan Thrall but his video on this topic is the only one that worked for me.

If you don't want to watch it, there's 4 problematic areas that you need to address:

Tight hip flexors
Tight lower back
Weak glutes/hamstrings
Weak abs

Stretching hip flexors, and stretching lower back helps with tightness. For glutes and hamstrings, do leg curls and leg press, for abs do planks.

Depending on your strength levels, weight, etc. You can see result in weeks to months.

Stand at the side of a mirror and squeeze your glutes to determine if you see improvement regularly. This is how you check to see if what you're doing is working.
>>
>>42463662
>>42463586

http://imgur.com/a/D8xLE
>>
>>42463757
Can confirm this works 100%. Stretch those hip flexors everytime you can until you feel good again. Then stretch them everytime before a workout or everytime you do legs at least.

Take some examples from this video:
https://www.youtube.com/watch?v=FSSDLDhbacc
Good luck
>>
>>42463911

Been trying the lunge stretch. Can't feel it in my right hip flexor, and I can't solely activate my right glute; I always activate my knee as well with it..
>>
>>42463825
You might just have a big ass my dude
>>
>>42463939
If you're activating your knee then you're probably flexing your hamstring. Try to lay on the floor and pretend you're having sex. Upward pelvic thrusts. That's your glutes
>>
>>42463825
It's not terrible when you're trying to fix it. Pull your lats down to your hips as well (your torso's default should be tight like you're setting up for a diddly, but a little more relaxed so it's sustainable). It looks a little like your chest weight is too far back which implies your head weight is too far forward, to make the spine straight the chin should be roughly above the clavicle, and the back of the skull roughly above the whole spine (depending on your anthropometry ofc). Also make sure your feet and knees point forward or slightly out, it's harder for the hip to extend when internally rotated.

Most important thing you can do right now is keep fixing your posture until it becomes second nature, but strengthening weak spots and stretching tight spots is important too
>>
>>42463825
Can you take one without your forearm?
>>
>>42464021

http://imgur.com/a/zAZrI
>>
>>42464036
And what happens if you try to contract your abs and rotate your pelvis?
>>
>>42464061

http://imgur.com/a/NNHEm
>>
>>42464077
Looks like you mainly have to stretch your lombars
>>
>>42464088

Sorry, just googled them but I don't know what you mean with that :P Care to ELI5 for a scrub?
>>
>>42464152
Are you just pretending to be from Reddit, because I legitimately can't believe that someone would act like this not as a joke.
>>
>>42464152
FFS OP you have the entire internet at your disposal and you decide to sit there on 4chin asking us to spoonfeed you how to improve your posture.
Just google these things, there will be hundreds of references you can browse to your heart's content.
>>
>>42464215
No, he's only pretending to be retarded
>>
>>42464215
>>42464238

Calm down, issa joke..
Thread posts: 21
Thread images: 2


[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y] [Search | Top | Home]
Please support this website by donating Bitcoins to 16mKtbZiwW52BLkibtCr8jUg2KVUMTxVQ5
If a post contains copyrighted or illegal content, please click on that post's [Report] button and fill out a post removal request
All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the content originated from that site. This means that 4Archive shows an archive of their content. If you need information for a Poster - contact them.