Has anyone got a rehab routine for reversing anterior pelvic tilt (APT)?
Like as in sets and reps of static stretches/activation exercises to do each day that would allow you to reverse the APT whilst still working a desk job?
I know there are programs like Neanderthal No More, but the thing is, they always prescribe heavy deadlifts, which, if you’ve got back pain (often because of APT), you can’t actually do. So is there a routine to reverse APT that doesn’t involve deadlifts?
Lunge stretch, foam roll the back and legs.
[quote]alternate wrote:
Has anyone got a rehab routine for reversing anterior pelvic tilt (APT)?
Like as in sets and reps of static stretches/activation exercises to do each day that would allow you to reverse the APT whilst still working a desk job?
I know there are programs like Neanderthal No More, but the thing is, they always prescribe heavy deadlifts, which, if you’ve got back pain (often because of APT), you can’t actually do. So is there a routine to reverse APT that doesn’t involve deadlifts?[/quote]
I modified my desk so I can stand some time ago. IMO it has made a big difference.
Man fixing something like that is a HUGE undertaking, so patience is the most important thing.
I found doing a ton of glute activation helped, and loads of bird dogs.
Give core training the love it deserves in the gym too, there’s a really good article on this site called “21st Century Core Training” by Mike Robertson that has loads of good stuff.
Cheers, but how much glute activation and other drills and drills in terms of sets/reps to reverse APT?
Supposedly it would need to be hours worth every day to balance out the accumulated hours of sitting per day?
[quote]alternate wrote:
Cheers, but how much glute activation and other drills and drills in terms of sets/reps to reverse APT?
Supposedly it would need to be hours worth every day to balance out the accumulated hours of sitting per day?[/quote]
Not necessarily, sitting for several hours shouldn’t be enough to permenantly alter the length of your hip flexors. In a normal functioning person several stretches should be able to reverse this. However your anterior pelvic tilt probably took you at least several months to develop (possibly longer) and therefore the muscle lengths have been altered at a physiological level so it may take a while to lengthen out the tight ones.
So as mentioned before a dedicated stretching program for the hip flexors, lower back and glutes is required.
Then glute activation exercises followed by strengthening exercises such as weighted hip thrusts/bridging, glute ham raises etc etc
Basically any time you’re walking or standing, do so with neutral pelvis. Contract your glutes and rectus abdominus if you have to. Get used to walking around with the correct posture.
[quote]Mr Stern wrote:
[quote]alternate wrote:
Cheers, but how much glute activation and other drills and drills in terms of sets/reps to reverse APT?
Supposedly it would need to be hours worth every day to balance out the accumulated hours of sitting per day?[/quote]
Not necessarily, sitting for several hours shouldn’t be enough to permenantly alter the length of your hip flexors. In a normal functioning person several stretches should be able to reverse this. However your anterior pelvic tilt probably took you at least several months to develop (possibly longer) and therefore the muscle lengths have been altered at a physiological level so it may take a while to lengthen out the tight ones.
So as mentioned before a dedicated stretching program for the hip flexors, lower back and glutes is required.
Then glute activation exercises followed by strengthening exercises such as weighted hip thrusts/bridging, glute ham raises etc etc[/quote]
Cheers, but I really want a ballpark figure to know how long to spend stretching hip flexors/glute activation each day to reverse APT…?
I know it’s gonna be different for each individual, but I need a ballpark figure.
OP,
If you really want to create actual muscular changes, you must add sarcomeres to the muscle. To do this, you would need to stretch at end range 6-12 hours per day for greater than 6 weeks. After this, upon stopping the program, your system would return to the exact same position it was in. Moral of the story: typical stretching has no effect on the ‘length’ of muscle. It simply improves the nervous systems tolerance to stretch and decreases neural tension.
If you have a, quote on quote, ‘anterior pelvic tilt’ it is most likely the result of a few things:
Read BBB’s posts
lots of hanging leg raises
[quote]RampantBadger wrote:
lots of hanging leg raises[/quote]
lol
10notveryhelpfuls
[quote]RampantBadger wrote:
lots of hanging leg raises[/quote]
Sweet! Then he can further shorten his hip flexors and worsen the situation.
[quote]olifter1 wrote:
If you have a, quote on quote, ‘anterior pelvic tilt’ it is most likely the result of a few things:[/quote]
While I’m fully aware that I’m being a total dick right now, I feel like I need to say that it’s “quote unquote,” not “quote on quote,” or any other misinterpretation of speech.
Forgive my douchebaggery.
No worries lou
Stretch: Hip Flexors, Erector Spinae ( low back) and the Lats
Strengthen: Glutes, The Core Musculature
This is THE article you should be reading