Channel: Tone and Tighten

Category: People & Blogs

Tags: lower back posture workoutanterior pelvic tilt correction exercisesfix low back postureanterior pelvic tilthow to fix anterior pelvic tiltcorrect posture exercisetight hip flexorsjared beckstrandanterior pelvic tilt exercisestone and tightenanterior pelvic tilt posturehow to fix posturelower back posture exercisesphysical therapylower back posturehow to fix lower back posture

Description: Simple exercises you can do at home to effectively correct lower back/anterior pelvic tilt posture. Fix your posture, stand up straighter, and decrease pain with this home exercise program. Led by a physical therapist to help you maximally achieve your goals. LINK TO LEVEL 2 POSTURE VIDEO: youtu.be/IgNc1S_9fQc WHAT IS BAD POSTURE? Yes, it’s true that your spine is not completely straight. But it shouldn’t be completely curved, either. Oftentimes people can develop too much curve (lordosis) in their lower back due to an excessive anterior pelvic tilt (pelvis is “tipping” too far forward). This can lead to an unpleasant “pinching” sensation in the lower back and poor body image. WHY DO I GET BAD POSTURE? We, as humans, are sitting more than we ever have in history. This causes an adaptive shortening of our muscles as they don’t get used to their full potential. This is especially true in the hip flexors (illiopsoas). This muscle originates on your lower back and attaches into the front of your hip. When tight, it pulls too much on your lower back and causes it to round forward - resulting in too much curve in your lower back. This can lead to tightness in your lower back as well as you spend most of your day with your back muscles in this shortened position. LOWER CROSS SYNDROME This tightening of the hip flexors and lower back muscles isn’t all, though. You also develop weakness in the glute and lower ab muscles as they’re in a stretched position most of the day. The result is a phenomenon we refer to as “lower cross syndrome” which pulls you into this poor lower back/anterior pelvic tilt posture. HOW TO FIX BAD LOWER BACK POSTURE The solution is simple, really. We need to stretch the areas that are tight (the hip flexors and the lower back muscles) and strengthen the areas that are weak (the lower abs and glutes). This will help to “counter-rotate” your pelvis back into a more neutral position and help to straighten out your back. BEST EXERCISES FOR LOWER BACK POSTURE Here are the exercises indicated in this video with time stamps for convenient reference: 0:00 INTRODUCTION 0:21 WHY DO YOU GET BAD POSTURE 1:09 HOW TO FIX BAD LOWER BACK POSTURE 2:21 HIP FLEXOR STRETCH 3:34 LOWER BACK STRETCH 4:25 LOWER ABS STRENGTH 1 5:46 LOWER ABS STRENGTH 2 6:44 GLUTE STRENGTH 1 7:27 GLUTE STRENGTH 2 You should perform these exercises according to the recommended sets and reps 5-7 times/week for 6-8 weeks to see improvement. Of course, as you get stronger your exercises should continue to become more difficult so you continue to see good progress towards your goals. Once these exercises become easy, I encourage you to move on to my PHASE TWO lower back posture video where I teach you the proper progression to all these exercises. YOU CAN FIND THE PHASE 2 POSTURE VIDEO RIGHT HERE: youtu.be/IgNc1S_9fQc OTHER POSTURE VIDEOS YOU MIGHT ENJOY: ✅ 5 STRETCHES FOR BETTER POSTURE: youtu.be/_nMgue_Bl1c ✅ FIX UPPER NECK AND SHOULDER POSTURE: youtu.be/5R54QoUbbow ✅ FIX YOUR POSTURE 10 MINUTE DAILY ROUTINE: youtu.be/jB1Yb9PMm-U ✅ 6-MINUTE CORE WORKOUT FOR PELVIC TILT POSTURE: youtu.be/KOcgp1d6BE8