from my understanding problems lie in weak “sleepy” glutes, weak abs/obliques, tight hip flexors/quads (amongst others).
questions:
-ive done glute activation work for a while, and can feel them being hit during squats, its been this way for a while now. should i continue the glute activation work or stop, seeing as they seem to be firing?
-weak abs/obliques: core work consists of squats, deads, farmers, sandbag carries and sledgehammers (beating tyre). is there any specific need for isolated abs/obliques work with respect to pelvic tilt, or would the above suffice?
-with regards to stretching the hip flexors/quads, is there any constraint over the number of time a day i could stretch? currently its 3-4 holds in the morning, before bed, and after a workout (30 secs each). should i increase/decrease this?
-any other input you find helpful would be appreciated.
You’re right about anterior pelvic tilt being due to a lower cross syndrome, which is mostly inhibited glutes and tight psoas.
While it’s great you are feeling squatting in your glutes, I would personally keep the activation exercises up, but make them more difficult. An example would be to progress from a single leg supine bridge, when you used to do both legs together.
I think your ab work looks fine. You could do some direct work like posterior pelvic tilts, or prone planks if you’d like.
Just make sure you keep the hip flexor stretching up. Mobile hips are really important to keeping your back healthy.
I’m no expert but another issue I hear brought up a lot is postural awareness throughout the day. Since most people are stuck seated all day, just getting up and walking around every 45 minutes or so to get a drink and grab a quick stretch. Good luck, I’m working on cleaning up my movement patterns at the moment too and fixing force couples. Let me know how it goes
cheers for the advice. i might throw in a few front/side planks at the end of gym days. never really thought about progressing with the glute activation work
my biggest flaw is probably that i sit for extended periods. i guess ill just have to throw in a few stretches, as suggested, every now and then.
side note:
ive got a tyre with some rope attached, think it’d be a good idea to use that for pull throughs? would make a nice change for gpp work.
I’m working on this too - I worked on my posture like crazy when I started training, got it in a good place, then kind of forgot about it. As a result it kind of sucks now. My glutes are pretty strong but my core needs some work I think. Mostly though, what I’m focusing on is sitting up straight throughout the day.
Anyone know what the best way to sit in an office chair is? I mostly want to correct the anterior pelvic tilt but…how do I sit in such a way to prevent that from happening?
Haha I’m glad I’m not the only one trying to sort out this sh*t!
I feel like the only person at my gym who actually knows what APT is. Everyone just keeps making stupid comments when they see me doing stretches or activation work before my sessions. I wouldn’t mind, but some of the stuff is harder or more painful than actual lifting!
Anyway if you’ve not seen it, there’s some good stuff about glute activation here:
further questions:
-is there a limit to how much you should stretch hip flexors/quads in a day? i have no issues with stretching every hour or so, more often if need be.
-on average, how long does it take before any real results in posture are visible?
-i try to move my pc chair away and kneel at my pc desk, on a cushion. im assuming this is better than sitting down, as the hip flexors are stretched out. any comments?
