How to fix Anterior Pelvic Tilt (UPDATED 2020)

anterior pelvic tilt

What is Anterior Pelvic Tilt?

The Anterior Pelvic Tilt is where the pelvis is in a forward rotated position.

Characteristics:

  • Forward tilt of the pelvis.
  • Pronounced lower back arch.
  • Glutes (your bottom) that stick out.
  • Protruding stomach.

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Why is it a problem?

As the pelvis is the foundation of your spine, it is common for an Anterior Pelvic Tilt to drastically affect your whole posture.

If your pelvis is in the wrong position, your whole posture may be out of position as well. (… This is a big problem!)

It could be the one reason why you have so much pain and tightness in your body.

Test for Anterior pelvic tilt

anterior pelvic tilt

Instructions:

  • Stand up.
  • Locate the land marks:  (check out the picture above for the points.)
    • Pointy bone at the front (ASIS) and
    • Pointy bone at the back (PSIS).
  • Compare the relative heights.
Interpretation: If you have an Anterior Pelvic Tilt, the ASIS will be significantly lower in comparison to the PSIS.

Note: It is normal for the pelvis to have a slight forward tilt of about ~5-10 degrees. This is what I refer to as a “neutral pelvis”.

Note #2: Everyone has different shaped and sized “pointy bones”.

Interested in fixing your posture? 

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What causes Anterior pelvic tilt?

The main cause is excessive SITTING!

Excessive sitting causes certain muscles that control the position of the pelvis to get tight, overactive, weak and/or inhibited.

As a result, there is an imbalance of pull around the pelvis region causing a net force to forward tilt (Anterior Pelvic Tilt).

What muscles do Anterior Pelvic Tilt?

Tight and/or overactive:

  • Iliopsoas
  • Tensor fascia latae
  • Rectus femoris
  • Anterior glute medius
  • Pectineus
  • Erector spinae
    • Longissimus, iliocostalis
  • Quadratus lumborum
  • Thoracolumbar fascia
  • Latissimus dorsi
  • Anterior fibres of the adductors
  • Sartorius

Weak/inhibited:

  • Gluteal group
  • Hamstring
  • Abdominal group

“How do you fix Anterior pelvic tilt?”

Exercises for Anterior pelvic tilt

Note: As you become familiar with the exercises and the effect they have on your pelvis, you will find that you will need to spend more time on certain exercises, and not so much on the others.
Focus on the exercises that are giving you the best results.

1. Can you tuck your pelvis?

READ THIS:

If you can not tilt your pelvis back into a neutral position whilst standing without excessive compensation of your torso and/or legs, I would suggest that you focus more time on the Release and Stretching exercises.

If you can, I would recommended that you focus more time on the Strengthening and Control exercises.


2. Releases

a) Lower back

(Target muscles: Erector spinae, Quadratus Lumborum)

Ball QL

Instructions:

  • Place a massage ball underneath the muscles of the lower back.
  • Apply the appropriate amount of body weight over the ball.
    • (Aim for those painful spots!)
  • Do not place the ball directly over the middle of the spine.
  • Duration: Continue for 3 minutes on each side.
  • Note: A small amount of bruising can be normal after the first few times doing these self releases.

b) Latissimus Dorsi

  • Locate the Latissimus Dorsi muscle.
  • Place the foam roller directly under these muscles.
  • Apply an appropriate amount of body weight onto the foam roller.
  • Roll your body in an up/down motion
  • Do NOT hold your breath.
    • (Ease off the pressure if you are tensing up.)
  • Make sure you cover the entire muscle.
  • Duration: Continue for 2 minutes on each side.

c) Hip flexors

Instructions:

  • Locate the target muscles:
    • Rectus femoris
    • Tensor Fascia Lata
    • Anterior adductors
    • Sartorius
    • Pectineus
    • Anterior glute medius
  • Place a foam roller underneath the target muscles.
  • Apply the appropriate amount of body weight over the foam roller.
    • (Aim for those painful spots!)
  • Duration: Continue for 3 minutes on each side.

3. Stretches

Before you can start to strengthen any of your weak muscles that are contributing to your Anterior Pelvic Tilt, you need to stretch the tight muscles which may be inhibiting them in the first place.

a) Iliopsoaship flexor stretch

Instructions:

  • Assume the lunge position as above.
  • Perform a posterior pelvic tilt
    • “Tuck your tail bone underneath you” 
    • Keep your glutes contracted.
  • Lean your torso away from the side you are stretching.
  • Aim to feel a pulling sensation at the front of your hip.
  • Hold for 30 seconds.
  • Repeat 2-3 times.

b) Rectus Femoris

anterior pelvic tilt exercises

Instructions:

  • Whilst standing, pull your ankle behind you as to bend your knee.
  • Stay up right and keep your knees in line with each other.
  • Perform a posterior pelvic tilt and drive your hips slightly forward.
  • Aim to feel a stretch at the front of your thigh.
  • Hold for 30 seconds.
  • Repeat 2-3 times.

c) Tensor Fascia Lata

Instructions:

  • Assume the forward lunge position. (see above)
  • Keep your feet in line with each other.
  • Proceed to lunge forward.
  • Tuck your tail bone underneath you.
  • Lean your hips to the side whilst using your arm on a support to keep your balance.
  • Aim to feel a stretch in the front/outer side of your hip.
  • Hold for 30 seconds.
  • Repeat 2-3 times.
  • Repeat on other side.

d) Groin stretch

butterfly stretch

Instructions:

  • Sit on the floor with your back against a wall.
  • Assume the position as shown above.
  • Sit up at tall as possible.
    • Try to create an arch in your lower back.
  • Slowly push your knees down towards the ground.
  • Aim to feel a stretch in the groin.
  • Hold for 30 seconds.
  • Repeat 2-3 times.

e) Lower back stretch

Lower back stretch

Instructions:

  • Sit down on a chair.
  • Push your knees out to the side.
  • Lean all the way forward.
  • Aim to feel a stretch in the lower back.
  • Hold for 30 seconds.
  • Repeat 2-3 times.

f) Latissumus Dorsi

Side stretch

Instructions:

  • Whilst standing, lean your torso all the way to one side.
  • Aim to feel a stretch in the side of your torso.
  • Hold for 30 seconds.
  • Repeat 2-3 times.
  • Alternate sides.

g) Quadratus Lumborum

Instructions:

  • Lie on your side on an exercise ball.
  • Keep your feet near a wall to maintain balance.
  • Reach over with the arm on the upper side.
  • Aim to feel a stretch on the upper side.
  • Hold for 30 seconds.
  • Repeat 2-3 times.
  • Alternate sides.
  • Note: If you would like more ways to stretch out this muscles, check out this blog post: 12 ways to stretch the Quadratus Lumborum.

4. Improve hip Rotation

If you lack rotation in your hip joint, this may prevent your pelvis from achieving a more neutral position.

Depending on the shape of your hip joint, you should have approximately 45 degrees of external and internal rotation. (see above image)

To improve Internal Rotation:

a) Posterior hip release

Instructions:

  • Place your gluteal region on a massage ball.
  • Apply an appropriate amount of body weight.
  • Perform circular motions.
  • Make sure to cover the whole area.
  • Duration: 2 minutes each side.

b) Posterior hip stretch

Instructions:

  • Sit down on the edge of a chair.
  • Place your ankle on the top of the knee of the other leg.
  • Sit as tall as possible as to create an arch in your lower back.
  • Whilst maintaining this arch, pull your knee in the direction of the opposite shoulder.
  • Hold for 60 seconds.

c) Strengthen Hip internal rotators

Instructions:

  • Lie down on your side with your knees slightly bent.
  • Keep your knees together throughout the exercise.
  • Lift up your ankle from the other ankle.
  • Make sure that you do not move your pelvis.
    • Don’t cheat! Only the leg should be moving.
  • Aim to feel a contraction in the side of your hip.
  • Hold for 3 seconds.
  • Repeat 20 times.
  • Repeat on other side.

To improve External Rotation:

a) Stretch groin region

Instructions:

  • Sit on the floor with your back to the wall.
  • Place your feet together.
  • Sit as straight as possible.
  • Push your knees down.
  • Aim to feel a stretch in the upper groin area.
  • Hold for 60 seconds.
  • Repeat 3 times.

b) Strengthen external rotators

Instructions:

  • Lie on your side with your knees bent at 90 degrees.
  • Whilst keeping your ankles together, lift up your upper leg as high as possible
  • Make sure that you do not move your pelvis.
    • Don’t cheat! Only the leg should be moving.
  • Feel your External rotator muscles (aka your butt) activating.
  • Hold for 3 seconds at end range.
  • Repeat 20 times.
  • Repeat on other side.

5. Strengthening exercises

Now that your tight/overactive muscles have been stretched/released, you are now ready to begin the strengthening of your weak muscles.

Target muscles:

  • Gluteal group
  • Hamstring
  • Abdominals

a) To strengthen your Gluteals:

Bridge

Bridge start position bridge end position

Instructions:

  • Transition from position 1 to position 2. (see above)
  • Prior to the movement, engage your glutes to tilt your pelvis backwards into a neutral position.
    • This should flatten your lower back onto the ground.
  • Engage core muscles.
  • As you drive your hips upwards, aim to feel the contraction of your glutes more than your hamstrings.
  • Bridge as high as you can go as long as you keep a neutral spine.
    • Do not over arch your lower back.
  • Hold the end position for at least 30 seconds.
  • Repeat 3 times.

… Can’t feel your glutes working?

Check out this postIs sitting destroying your butt muscles?


b) To strengthen your Hamstrings:

Hip lift

Instructions:

  • Lie on the floor.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your feels into the wall and lift your tail bone off the floor.
  • Tilt your pelvis backwards.
    • This is to flatten your lower back onto the ground.
  • Feel the tension in your hamstring muscles.
  • Hold for 30 seconds.
  • Repeat 3 times.
  • Progression: Alternate lifting your feet off the wall without compromising the pelvis position.

c) To strengthen the Abdominals:

Dead bugs

Your abdominal muscles are connected to the top portion of the pelvis at the front.  The play a vital role in rotating the pelvis back into position.

Dead bug 1dead bug 2

Instructions:

  • Lie on your back with both of your knees bent in the air. (Position 1)
  • Engage your core and abdominal group by gently drawing in your belly button.
  • Rotate your pelvis backwards.
    • This is to flatten your lower back.
  • Maintain this lower back position. Keep it completely in contact to the ground throughout movement.
    • Do not let your lower back arch!
  • Slowly lower the opposite arm/leg. (Position 2)
    • Lower the better! (… but only if you can keep the lower back FLAT!)
  • Progression: Add 5-10 second holds in Position 2.

Camel pose

Instructions:

  • Assume the 4 point kneel position.
  • Tuck in your tail bone to rotate your pelvis backwards.
    • Engage your core muscles by drawing your belly button in.
  • Exhale all the air in the lungs as you form this position.
  • Hold this for 5 seconds.
    • (or as long as it takes to completely exhale all the air in your lungs)
  • Repeat 10 times.

… Want more exercises like this?

Check out this post: Core exercises for Anterior pelvic tilt


6. Finding neutral pelvis

By now, you should be fairly familiar with the stretching and strengthening of the muscles that contribute to your Anterior Pelvic Tilt.

The next step (… and in my opinion the most important) is learning how to take control of your pelvis position throughout the day.

If you can’t control your pelvis, the problem will continue to manifest! (… no matter how many exercises you do.)


How to determine the neutral position of the pelvis: The main aims with the following exercises is to:

  • achieve a neutral pelvis in various positions and
  • gain an understanding of what it FEELS like.

a) Pelvic tilting (4 point kneel)

Instructions:

  • Assume the 4 point kneel position.
    • Hand under shoulders.
    • Knees under hips.
  • Find the end range of pelvis movement:
    • Tilt your pelvis all the way forward.
    • Tilt your pelvis all the way backwards.
  • The neutral pelvis will generally be the midpoint of these two positions.

b) Sitting

Instructions:

  • To position your pelvis in neutral whilst sitting, you will need to “Sit on your SIT bones”.
  • To find your sit bones, place your hands (with palms up) underneath your butt whilst you are sitting on a chair.
  • Feel for a pointy bony prominence.
    • (This is your Sit bone!)
  • Think of these bones as upside down TRIANGLES 🔻.
    • The goal is to sit directly on the tip (aka the pointiest part) of the triangle (as opposed to the side).
  • This will place your pelvis is a more NEUTRAL position.

c) Standing

Instructions:

  • Whilst standing, place your fingers on the ASIS and PSIS.
    • They are the “pointy bones” that stick out the most.
  • To position your pelvis in neutral, you will need to tilt your pelvis until the ASIS and PSIS are approximately in line with each other.
    • Keep in mind, it is normal to have a slight anterior tilt of 5-10 degrees.

7) Strengthening with Neutral pelvis

a) Hip extension

Instructions:

  • Assume the 4 point kneel position
  • Place your pelvis in a neutral position.
    • Engage your core and glute muscles to lock the pelvis in place.
  • Whilst maintaining this alignment, lift your leg as high as possible.
  • Do not let your lower back sink in.
    • You should not feel the lower back contract significantly.
  • Aim to feel the contraction in your glutes.
  • Alternate between sides.
  • Repeat 10 times.

b) Over head reaches

Instructions:

  • Stand up right.
  • Place your pelvis in a neutral position.
    • Activate your core and glute muscles to achieve this.
  • Whilst maintaining your pelvis alignment, raise your hands over your head as far as possible.
  • Do NOT let your ribs to flare outwards.
    • “Keep the ribs down”
    • The lower back should not arch.
  • Repeat 10 times.
  • To progress: Perform shoulder presses (with weight) in the standing position.

c) Pull downs

Instructions:

  • Whilst standing with a slight forward lean, pull the resistance band downwards.
  • Lock your pelvis in a neutral position.
    • Activate your core muscles.
  • Slowly let your arms recoil to the over head position.
  • Your torso and pelvis should not move during this exercise.
    • Do not let your lower back arch backwards!
  • Pull the resistance band back to starting position.
  • Repeat 10 times.

d) Plank

Instructions:

  • Get into the plank position. (see above)
  • Position your pelvis in a neutral position.
    • Engage the core and glutes to stabilize the pelvis.
  • Make sure your lower back does NOT sink in.
  • Hold for 30 seconds.
  • Repeat 3 times.

e) Strengthen hip flexors

Wait a minute… Why would you want to strengthen hip flexors?

In my experience, I find that most people are very weak in these muscles.

(In fact – The hip flexors may be tight as a compensation for being WEAK!)

Concentric:

Instructions:

  • Whilst sitting with your pelvis in a neutral position,  raise your knee as high as you can go.
    • Do not lean backwards.
  • Aim to feel a contraction in the front of your hip.
  • Hold this position for 5 seconds.
  • Repeat 10 times on each leg.

Eccentric:

Instructions:

  • Apply leg weights to your ankles.
  • Lie down at the end of a bed with your legs dangling.
  • Hug one of your knees towards your chest.
  • Allow the other leg to drop off the edge of a bed.
  • Keep your lower back completely flat throughout the whole exercise.
  • Keep your other leg straight.
  • Slowly lower and raise this leg.
    • Allow the leg to drop towards the floor as far as you can go.
  • Aim to feel a stretch and contraction at the front of your hip.
  • Repeat 10 times.

f) Hinge

  • Whilst standing with a neutral pelvis, hold onto an appropriate amount of weight.
    • (… it should be a moderately heavy weight that you can control)
  • Keep your lower back neutral throughout this exercise.
  • Slowly lower the weight by hinging at the hips.
    • Aim to feel a pulling sensation in the upper hamstring region before returning to the starting position.
    • Keep the weight close to your body.
    • The knees should bend slightly.
    • This lowering phase should take ~3-5 seconds.
  • Perform 10 repetitions.
  • Note: The pelvis should stay neutral relative to the spine throughout the movement.

8) Maintaining neutral pelvis

Make an effort to maintain a neutral pelvis in your daily activities such as standing, walking, sitting and hinging.

Key points:

  • Maintain the neutral position of the pelvis throughout movements.
  • Remember to lightly engage the gluteals and abdominals as you are performing any movement/exercise.
  • Avoid excessive amounts of quadriceps and lower back dominant exercises until you can maintain a neutral pelvis.
  • Remember your body’s default setting is to go back into your Anterior Pelvic Tilt. You need to train your brain as much as you need to work on your body to fix this.

The end goal is to maintain your neutral pelvis as effortlessly as possibly. Do not force your posture!

9) Other areas to consider

Have you persisted with these exercises for your Anterior pelvic tilt… and still can’t seem to fix it?

Consider addressing other areas of your posture that might be causing it!

a) Thoracic kyphosis (Hunchback)

If you have a hunched upper back, the pelvis will compensate by going into an Anterior Pelvic Tilt.

This is to keep your head and torso more up right.

Do you have it?
For more information, check out this blog post:

b) Lumbar Hyperlordosis

If your lower back has an excessive arch (hyperlordosis), it may be locking your pelvis in an anterior tilt.

Do you have it?
For more information, check out this blog post:

c) Flat feet

flat feet

If you have flat feet, it can cause a domino effect which will end in the pelvis tilting forwards.

Here’s the best exercise for you:

shortfootx

Instructions:

  • Sit down on a chair with your feet on the ground.
  • Whilst keeping your toes relaxed, proceed to scrunch the under-surface of your foot.
  • If performed correctly, you should be able to feel the muscles under your foot tense up.
  • Hold this for 10 seconds.
  • Repeat 30 times.
  • Progress this exercise to a standing position.
Do you have it?
For more information, check out this blog post:

10) Other tips

a) Reduce abdominal size

Any extra weight in the region of the belly will pull the pelvis into an Anterior Pelvic Tilt.

This usually effects:

  • Pregnant women
  • People who are obese
  • Bloating issues in the gut

b) Full hip extension

When walking – Make sure that you can feel your glutes contract as the leg extends behind you.

I recommend allowing more time for your leg to glide further behind you before lifting it up for the next step.

c) How can I sleep with Anterior Pelvic Tilt?

If you sleep on your back:

Place a pillow underneath your knees as this will tilt your pelvis back into a more neutral position.

d) Sit on a taller chair

When sitting, make sure your hips are slightly higher than your knees.

This will reduce the amount of hip flexion whilst in the seated position.

The aim of this is to minimize the likelihood of the hip flexor muscles from getting tight.


 Be persistent with your exercises! 

Please note that these are general guidelines to address your Anterior Pelvic Tilt.

As with any rehabilitation program, it needs to be individualized to cater for your unique presentation.

All the best!


What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

676 thoughts on “How to fix Anterior Pelvic Tilt (UPDATED 2020)”

  1. Hi Mark,
    Thank you for comprehensively addressing these issues! Your site is such a valuable resource.
    I am dealing with a left hip hike and anterior tilt on the right side, which I assume the combination is causing my pelvis to rotate to the left. I’m sure I have had some degree of these issues for years (or decades) but they have become worse after having kids and now are becoming a bit debilitating.
    I am a cyclist and I’m now noticing the issues so much more when I ride. I can feel the difference in power output on each side and also the different tilts of my sit bones on the bike seat.
    I feel like the right anterior tilt is the first issue I should address as there is not enough time to do all of the exercises for each of the 3 issues. Would you agree that this is the best plan of action? And if so, should I really do each exercise on both sides if the tilt is only on my right side? The hip hike exercises are specific to the side hiked and dropped but these are not.
    Lastly, do you think cycling could be contributing to these issues and would you advise that I stop or take a break? Or, is there anything i can do from a posture standpoint when I’m riding to help correct the issues or at least not make them worse?
    Thank you again!!
    Holly

    Reply
    • Hi Holly,

      If you feel that the “right anterior tilt” is the main issue, this area would be a good place to start.

      If your right side is tilting forwards, the left side will be tilting backwards. (unless you have some major instability issues in your SIJ ligaments)

      For this reason – you need to address both sides.

      For you- I would recommend you doing this protocol instead for a LEFT rotated pelvis : How to fix a Rotated Pelvis.

      If you are sitting with a tilt + rotation in the pelvis whilst cycling, you are likely re-enforcing this pattern.

      Try to keep the sit bones balanced as you are cycling. Do not push pass fatigue so that you can control your technique.

      Good luck!

      Mark

      Reply
  2. Also Mark, is it true that exercises that induce hip flexibility (like leg raises for abs and leg extension for quads) are bad for fixing anterior pelvic tilt?

    Reply
  3. Hey Mark, I forgot to add this question in my last post: also, are using the hip adductor and hip abductor machines at the gym okay? (Doing this mainly to combat knee valgus, but I want to make sure it won’t negatively affect anything else.

    Reply
  4. Hey Mark! I’m back again for another question! I’ve decided to forego squats for now because I don’t trust myself to have proper pelvis form while Ike doing them. However, I still intend to implement some quad strengthening in the form of seated leg raises and leg press. Also I’ve stopped doing lat exercises. What I wanted to ask though, is: does increasing muscle strength or hypertrophy lead to tightness and or shortening? Cuz I do want to get stronger and bigger, but I also don’t want to make my posture worse by tightening the muscles that need so be stretched. Maybe stretching AND exercising them would be a good compromise? Lemme know what you think!

    Reply
  5. Hey Mark!

    Such a great website. Can’t believe this is all for free, really thank you so much!

    I have a question regarding the glute bridges. I feel like I can engage them a lot, but there’s said to repeat them 2-3 times and hold as long as we can. I think I can manage to do 1 minute just fine of a really heavy squeezing to the point where they burn a lot and it feels good. However, wouldn’t it be better to move up to a harder progression? I never really feel the glutes after working out, I thought there was supposed to be at least some soreness, maybe even the day after haha 🙂

    Is there any list of yours where I can find harder progressions? I can never gauge at what point can I move to more difficult variations (of exercises in general) – maybe you could give me a hand in this?

    Thank you so much once again! 🙂

    Reply
    • Hey Adam,

      Thanks for your comment!

      Here are some great ways to progress the bridges:
      – Do them 1 leg at a time.
      – Hold a weight on top of your hips. (I personally rest my upper back on a bench, feet on the floor, knees bent, with the bar bell across the front of my pelvis)
      – Do them with your feet in a more higher position

      In terms of changing the pelvis position, you don’t need too much resistance. However – if you would like stronger glutes, the above progressions are a great place to start!

      Hope this helps you.
      Mark

      Reply
  6. I’m having incredible amounts of trouble locating the ASIS and PSIS, and even if what I’ve located is actually the ASIS I still have no idea where the PSIS is because there doesn’t seem to be any notably sharp bones anywhere on my backside

    Reply
  7. In the guide on how to find your “neutral pelvis” you say it should be in the middle of the largest posterior tilt you can do and anterior tilt you can do… But in the middle of these two is just my regular pelvic position (which is anterior)… Please help!

    Reply
  8. Hey Mark. Im back AGAIN. Just to say, I dont really understand how your supposed to have a “neutral pelvis”. If you have apt, I understand that if you flex your lower abs and glutes you can put yourself into posterior pelvic tilt which combats your anterior pelvic tilt. However, you mention in multiple responses that you can do exercises like deadlifts and squats if you maintain a “neutral pelvis” so I’d very much love to know how to accomplish this.

    Reply
    • Hey Lewis,

      You have a lot questions! I like it.

      When I say neutral pelvis, this is referring to the relative position of the pelvis to the spine.

      When your pelvis is neutral, the lumbar spine will maintain its normal arch.

      You will need to engage the abdominals/glutes to reposition the pelvis if you have an anterior pelvic tilt.

      Mark

      Reply
  9. Hey Mark, I left another comment but I forgot to add this other question. When it comes to abs, I know your supposed to train LOWER abs to fix apt. My upper abs already appear more bulky than my lower ones (then again maybe thats just because I havent lost enough fat to fully see my lower ones). So my question is should I eliminate/reduce upper ab training and focus on lower ab training? Or should I continue to do both?
    I’m worried that I have a muscular imbalance in my abs because I can do very high weights on the ab crunch machine at the gym but I cant do leg raises with anything more than a 17.5lb dumbbell between my legs. (P.s. I have since stopped these exercises in favor of other ab exercises with less hip flexor involvement).

    Reply
    • Hey Lewis,

      Lower ab training (such as reverse curls) are a nice way of tilting your pelvis backwards.

      If you have been doing crunches, it is likely you will have developed upper abdominals. On top of this, if you have a thoracic kyphosis (hunched back), you are likely quite tight in this upper region.

      You can still do crunches, just make sure you prioritize lower abdominal training.

      Mark

      Reply
  10. Hey Mark, thanks so much for posting this! I’m 17 and have gotten tired of people saying I have a big butt, and I want to correct these issues before I start bodybuilding so I have a good foundation. Ive scheduled a consultation with a chiropractor and I’m going ALL OUT to fix this stuff. Unfortunately I think I suffer from just about all of the postural deficiencies listed (flat feet, apt, hunchback, forward neck..) But I saw in an earlier response of yours that it is okay to work on all of this stuff at once if you aren’t overwhelmed so I wont ask about that. Instead, I’m wondering about this: I know that apt means you have tight quads, tight lats, and tight hamstrings. Im pretty sure that the hamstring tightness is to compensate for weakness, but how do I know whether the same is true for the quads and lats? Ive recently cut out quad work and lat work from my workout routine, so is there anyway to know for sure if that will be effective? Or is the only way to know for sure by failing and crawling back? XD

    Reply
    • Hey Lewis,

      You can still train your quads and lats. You just want to perform those exercise from a neutral pelvis position as best as you can.

      You want strong quads and lats, but you don’t want them tight that it holds you into a APT.

      Mark

      Reply
      • Thanks Mark! Hopefully I can find out more about what it means to be in neutral pelvic position when I go to a chiropractor for the first time on Friday!
        But I still want some clarification here:
        Since I want strong quads and lats, but I don’t want them tight, should I work them out AND foam roll/stretch them? I was under the impression that working out a muscle shortened it (and made it tighter). And I also thought that foam rolling/stretching kind of deactivated a muscle, and well… stretched it. (which would mean that strengthening and foam rolling/stretching would be having conflicting effects?)
        So if you could tell me:
        1. Where I’m going wrong in my thinking

        And

        2. Whether I should be stretching or not along with my strengthening

        that would be great!

        Reply
  11. Hey mark

    I would like to start out by saying I love your stuff! But I’m getting quite frustrated because I have a great of issues. I have anterior pelvic tilt, my upper hamstrings are super tight and My back is tight. My knees also face outwards and my calves are always tight no matter what I try to do. I am a serious swimming and train up to 8 times a week for 2 hours a day so I’m always working out and would think that this is probably a tightness issues rather than a weakness in my muscles. But if not then I would like to know where I should try and attack first because I’ve had minimal success when it comes to self treatment. Thanks 🙂

    Reply
    • Hey Liam,

      Anterior pelvic tilt + knees that face outwards usually means you have very tight external rotation fibres in your glutes.

      Anterior pelvic tilt can also place more pressure on the fore foot which can make the calf over active.

      It can also place more tension on the upper hamstrings.

      Based on this – it might be an idea to start addressing the anterior pelvic tilt.

      However – if you are a swimmer (esp. if you do freestyle and butterfly), you may have a thoracic kyphosis.

      Check this blog post: Hunch back posture.

      This can also lead to anterior pelvic tilt

      Mark

      Reply
  12. Hello mark! It has come to my attention that I have both ATP and knocked knees. I try correcting both but as I try to correct one with the any of the exercises provided on your website, the other prevents it so I can’t perform the movement necessary. What should I do?

    Reply
    • Hey Isaiah, if you have both ATP and knock knees, remember that knocked knees start due to APT and flat feet. If you focus on improving your pelvic tilt and your flat feet (if you have!), you can fix your lower body posture. This article is very good to describe APT but tightness of hip flexors is a very big issue which can be overwhelming during tightness. I am linking an amazing hip flexor program to fix anterior pelvic tilt. You should check it out here:

      Reply
  13. I have forward head+ hunchback (forward shoulder) + apt

    Can i do one day for apt and one day hunchback forward head /shoulders

    So this means 3 days per week for apt and 4 days for fhp/shoulder and hunchback ? Or i should do my best to do both daily <its hard both btw

    Reply
    • Hey there Morse,

      It is perfectly fine to do that.

      The main thing is that you will need to monitor how your body responds to the exercises and adjust accordingly.

      Mark

      Reply
  14. Hello mark! I’ve come to the realization I suffer from both anterior pelvic tilt and knocked knees, be it the anterior pelvic tilt is most likely causing the Knock knees. Your information on how to correct both are useful but I have a problem. When utilizing the exercises on fixing the APT the knocked knees prevent me from performing them. Same goes for me performing the knocked knee exercises the ATP throws me off balance and makes them less easy to do. What can I do to address this problem? Thanks

    Reply
    • Hey there,

      If both make each other worse, you might need do address a little bit of both at the same time.

      Was there specific exercises that you can’t do?

      Mark

      Reply
  15. Hi Mark

    If the relative heights between PSIS and ASIS is significant high when I relaxing my abs, but it become alright when I tight my abs. Do I have an Anterior pelvic tilt?

    Thanks
    John

    Reply
  16. I have been doing these exercises for last 5 months 6days a week and once in month full body oil massage.but I don’t see any difference why ?

    Reply
    • Hey there,

      I would say that you might need to focus on other areas such as the foot and/or the thoracic spine.

      These areas may be affecting the position of the pelvis.

      If unsure – I would strongly suggest getting assessed by a health professional who can see you in person.

      Mark

      Reply
  17. Hey Mark.
    Have you had much experience w APT and congenital scoliosis? I have an S curve that was fused at 7 months back in 1978. I’ve been fairly fit and active my entire life but having a shortened torso causes some issues with working out and staying limber. I just recently realized my hips were tilted forward after battling w tight hamstrings the past 6 months and finding any remedies that would help relieve the pain.
    My back muscles are already working hard to keep me straight from the S curve as well as my legs keeping upright. Any suggestions or advice would be great.
    Thanks!

    Reply
    • Hey Ryan,

      The pelvis can often compensate for a stiff torso. As a result – It’s not that uncommon for the pelvis to go into an anterior pelvic tilt.

      If you have fusion at certain levels throughout your spine, there will be a limitation as to how much the spine will be able to move.

      If this is the case – you will want to get your pelvis as strong and as mobile as possible to handle the excess load.

      If you are not fused throughout the whole spine, you can do some exercises to help regain as much spinal movement.

      Check out this blog: Scoliosis exercises.

      Mark

      Reply
  18. Hi Mark,

    Do you have any suggestions for pelvic torsion where one side anterior rotates and the other posterior rotates? My right side anterior rotates and my left posterior rotates. This has caused a significant leg length discrepancy, making my right longer & left shorter, and walking is very difficult and impossible at times. I think I have tried every exercise, stretch, and release technique on the internet! I’m also going to a chiro 2X a week. This problem just seemed to “happen” about 7 months ago…before that I was going to cross fit, walking & riding my bike with no problems. I have had no accidents or injuries. I don’t know what could have caused such a severe muscle imbalance and I’m at my wit’s end to fix it.

    Reply
    • Hey Kathy,

      Generally speaking – a good place to start is to release/stretch the areas that are holding your pelvis in that region.

      Stretch/Release the:
      – right anterior hip region
      – left upper hamstring
      – left abdominal region
      – right lower back

      If you have pelvic torsion, you most likely have some sort of pelvis rotation. Addressing the rotation usually corrects the torsion.

      Check out this post for more information: How to fix a Rotated pelvis.

      Mark

      Reply
  19. Hi Mark! Next year i will be starting dance so i have been trying to gain flexibility. I was wondering if stretching my hamstrings and just stretching in general may have a bad effect on my posture?

    Reply
    • Hi Fay,

      If you have an anterior pelvic tilt, I would be careful just stretching the hamstrings out.

      In this particular pelvis position, then hamstrings are relatively in an elongated position and can give a sensation of tightness.

      This may lead to more imbalance and further the tilt.

      Mark

      Reply
  20. I have been doing these exercises for last 3 months but I don’t see any major difference in tilt . Initially when I stretch my hip flexors I could feel the stretch but now I don’t feel the stretch at all , should I intensify hip flexor stretch, could u suggest me some other intense hip flexor stretches . How long does it take to fix my tilt.

    Reply
  21. Hey mark! I think i have ATp as i dont stand on heel of my foot when i stand it seems that i am falling forward and i have protuding stomach and arched back and hups stick out but i think with gym its getting more stiff…i have one side hip hike too and one side if but and leg is rotated forward

    Reply
  22. Thank you for the exercises and your great explanations of them! I also have a question: I have a sort of desk rocking stool and suspect it may make my hyperlodosis worse. When standing “straight” I have an anterior pelvic tilt, and keep finding myself sitting with an arched tilt, either backward or forward. I’m quite sensitive to synthetics like plastics and so prefer natural materials like wood (it’s so nice to also be able to breath when in the same room as ones chair :)), which, though, makes the range of chair choices narrower. Anyway: which kinds of office chairs do you think would be best to encourage a healthier sitting posture? A big thank you in advance! Best regards Sue

    Reply
    • Hi Sue,

      I personally alternate between 3 different chairs
      – Normal office chair
      – Kneeling chair
      – Exercise ball

      Standing desks are fine too. But if you tend to standing with an anterior pelvic tilt, you might want to address that first.

      Mark

      Reply
  23. Hi Mark,
    First of all, your website is a Godsend. I’ve never seen so much info in one place. You go from describing the issue to very detailed how to fix.

    I have been dealing with lower back pain my entire life. I’m also a super active. After giving birth to my first, my lower back pain increased and also became hip pain/SI joint pain.

    I have an overextended lumbar spine (hyperlordosis) and also APT, flat feet. I also have a shorter leg on my left side, and tight psoas there. I respond well to chiropractor but I’m going to start working really hard on the exercises here.
    Here’s my question: it seems like I have unstable hips – they keep shifting balance(hence the shorter right leg). Any suggestions for exercises for this? Can you possibly explain the correlation between imbalanced hips and APT?
    Also, tho my leg is short on the right side, all my pain is on the left hip. Why is that?

    Reply
    • Hi Lf,

      Uneven hips is also referred to as a Lateral pelvic tilt. Is this what you mean by “unstable hips”?

      If so, check out this post: How to fix a Lateral pelvic tilt.

      APT is the imbalance of the pelvis from a front vs back perspective.

      Imbalance hips (if you mean lateral pelvic tilt) is an imbalance between the pelvis in left vs right perspective.

      Also – Pain does not always follow the side of the short leg.

      Mark

      Reply
  24. One of my friend who is fitness freak suggested me to do goblet squat as it works on core , hams n glutes but its also works on hipflexors. My doubt here is, if it works on hipflexors , it makes it tight.In case of apt hipfexors should me stretched but it becomes tight in above case.So my question to you is should i do “GOBLET SQUAT”.

    Reply
  25. Hello Mark.

    Do you have a post to correct a torso that twists toward the right? My left ribcage is anterior to my right ribcage. I don’t know how to take a measurement, though I guess the difference is 3/4 of an inch.

    Thanks for your helpful information!

    Reply
    • Hey Anthony,

      I don’t have a a post on torso rotation yet.

      I generally tend to find a rotate pelvis with a pelvis rotation as well.

      Check out this post: Rotated pelvis.

      Addressing the rotation may help with the torso rotation.

      Mark

      Reply
  26. Thank you so much for this! I’ve always been teased and called “duck” in school. I had scoliosis and surgery to correct it years ago. Now that my hips are correctly aligned I want to work on the anterior pelvic tilt. I had a baby last year as well and she was breech my entire pregnancy, and I attribute that to the tilt as I’ve heard posture is very important for a baby’s presentation…

    Reply
  27. Hi, Mark. Excellent stuff. I am in the process of fixing my rotated pelvis and then going to begin working on my anterior pelvic tilt and hyperlordosis. I also have some degree of kyphosis. My question is, if I fix these things, I know I won’t actually “grow” any, but should I stand taller than I am now? I know this varies along severity of each person’s issue but, if height gain is possible, what would you expect someone to “gain”? Thanks for all of your work, Mark!

    Reply
    • Hey Juan,

      My belief is that a lot of these postural deviations create a lot of COMPRESSION in your joints.

      So from this, if you correct/improve your posture, you should be decompressing your spine in which in turn could help you grow taller.

      How much height you gain is relative to how compressed you are.

      Mark

      Reply
  28. Mark —

    Do you have any alterations for this program if my anterior pelvic tilt on affects one side? I have had PTs tell me my APT is only on my right side, and it causes significant discomfort. Curious about how I would change the above program in that event.

    Reply
  29. Thanks a lot for this helpful blog.

    I definitely suffer from atp, I find I have a lot of pain and tension in my neck which I think is related to my atp.
    This doesn’t go away even after doing the exercises for atp.

    Could you please help? My neck problem is really bothersome.

    Reply
      • Hello mark,

        I have what looks like left pelvic rotation, right hip hike, and atp. I tried out exervises for atp on other websites and found it to be too hard. I started doing exercises for rotated pelvis on your website a week ago and have improved a good amount. And then i noticed i had lateral pelvic tilt and both of those posture problems look pretty obvious to me. I know i have had rotated pelvis and atp for a year or so but i went to a sports and spine clinic as it is called where i live and was told i had none of those things. Now im here feeling like crap all the time and could use some guidance on what to do. Should i continue doing exercises for lateral pelvic tilt and rotated pelvis or shoyld i add in exercises for atp from your website? Also is lumbar lordosis and atp the same thing? Looking at the picture for lumbar lordosis it looks exactly like the curve i have on my back but mine is a little worse than that i think.

        Thank you for posting these exercises by the way and i truly appreciate the amount of thought put into these exercises as they work out well for me.

        Thanks again.

        Aldo

        Reply
        • Also as a side note, um, my back KILLS me every day with fatigue. It is a huge mental struggle getting through this every day but even now that i am better than before and think a little bit better since my head is not so incredibly tense. I havevery hard time walking and i cant go much time throughout the day without feeling like my back is going to collapse but i tryvto fight it every day by trying to maintain the best posture i can. This may sound over dramatic but i this is how i feel and have been feeling. Again

          Thank you,

          Aldo

          Reply
  30. Hi Mark,
    Do you offer a personalized program for paying clients?
    I am interested but would need some hand holding.
    Thanks
    Matt

    Reply
  31. Great article!! Are your exercise demonstrations in the pic for a right or left anterior tilt? I have a dull aching pain in my right glute and lower back pain on my right side. My left side of my back is significantly more defined. Any suggestions? I do core exercises and glute work all the time.

    Reply
  32. I have apt with tummy,should I wait till the tummy flatten out before I could see any change in spine movement to normal

    Reply
      • Hi Mark,

        Thank you for your response.

        Do you have a youtube channel showing these exercises? I couldn’t find if you have it. I think watching exercises would be better than trying to figure out from the pics.

        And although I entered my email address to get the free ebook, no email has been sent to me :/ How can I download it?

        Thank you.

        Reply
  33. I have been doing these exercises for 2months now ,my flexibility has increased n tummy has reduced but I don’t see any difference in my tilt why?
    One more thing I have been researching about runners lunge exercise some say it also stretches hamstrings which we shouldn’t in apt cause. what’s your take on that.

    Reply
    • Hey there Kris,

      You might need to address other areas that may be influencing your pelvis position.

      I would check to see if you have:
      Hunchback posture
      Flat feet
      Hyperlordosis

      It is fine to stretch hamstrings if they are tight, but generally people with APT will have relatively elongated hamstrings compared to the hip flexors. It would be better time spent trying to strengthen them.

      Mark

      Reply
      • I have no hatchback or flat fleet and I guess I have hyperlordosis
        And these are the exercises i have been doing all this while :
        Stretching strengthening

        Butterfly bridge
        Child pose Scorpion
        Seated straddle stretch sideleg raise
        Frog pose dog kick
        Lunge1 Hip lift
        warrior pose bird dog
        Pigeon pose plank

        Reply
  34. Mark, thanks for all the great content. In addition to APT, I also have an imbalance between my left and right rectus abdominis and transverse abdominis.

    Is there a way to tailor the dead bug exercise so that I can specifically work my left RA and TA without hitting the right?

    Thanks

    Reply
  35. Hi Mark,

    Can you still have a anterior pelvic tilt when you have a supinated foot? I have extremely high arches (when flat on the ground you can see a big hole through the other side) and I tend to have trouble walking on the balls of my feet.

    Is it possible to still have an anterior pelvic tilt? Seems like many articles out there say it’s more common for a flat foot which is the opposite of what I have. Thank you so much in advance.

    Reply
    • Hey Ellen,

      100% you can!

      If you don’t have structurally high arches (that is – that is how your bones/joints are positioned genetically), then you will need to learn how to pronate your foot.

      On top of this – I would still do the exercises for addressing the anterior pelvic tilt.

      Mark

      Reply
  36. Hi
    I have been doing these exercises for a month or so. I do it 5days /week n take Sunday as my rest day. I’m getting soreness but not severe though , is it a sign of spine moving to its original position?

    Reply
  37. Hey hey Mark

    Just another quick one to run by you
    My chiro tells me my left hip has a posterior tilt and right has a anterior tilt can you perform these exercises seperate
    Is this different then a rotated pelvis ? Or are the rotated pelvis evercises a good place to start
    If my left hip is posterior is that a right or left rotation

    As always love your work
    Romana

    Reply
    • Hey Romana,

      An left posterior tilt + a right anterior tilt generally couples with a LEFT pelvis rotation.

      So exercises for a left pelvis rotation would be the way to go based on what you have told me.

      Mark

      Reply
        • I have the same problem as Romana. And this problem has bothered me for the last 10 years after I stepped on a rusted nail into my left feet when I was 15years old. I was truly frustrated because I couldn’t find any help in China and I didn’t feel like being supported and understood from my parents. Your post has saved my life! Thank you Mike! I would do anything to express how gratitude I am now if I could. Now I have been following your post for a month, and feel much better Now!

          Reply
      • Hey mark
        Been seeing my physio to help with the Fai in my right hip the side which has the anterior tilt and my left having the posterior tilt.
        You say this is most likely a left rotation of the pelvis but it seems based on some muscle tests my right glute is pretty much not working and left is.
        Is it possible in this situation to have a right rotated pelvis ? As everything on my right appears tight ql tft psoas hip flexors hamstring or is it possible the muscles in the right glute are so tight from overuse they appear weak ?

        Reply
        • Hey Romana,

          When you say your right glute isn’t working, what exact hip movement are you referring to ? (eg. external rotation or hip extension) Both are movements of the gluteal complex.

          It is still possible to have a right rotated pelvis. I would go with what the physio has assessed in person as it would be more accurate.

          Mark

          Reply
  38. Hi Mark!
    When doing the dead bug, I seem to feel a click in my inner thigh whenever I lower my left leg. What could the reason be?

    Thanks!

    Reply
    • Hey Jamie,

      Most common answer would be the tendon of the psoas muscle flicking over a bony prominence in your pelvis (AKA Snapping hip syndrome).

      I tend to find people with this issue have a rotated pelvis as they drop the leg down.

      Check out this post: Rotated pelvis.

      Mark

      Reply
  39. Hey Mark,

    On the Bird/Dog position and the 4 point kneel I feel my shoulders engaging too much and they start to get sore. What can be pointed out about it?

    Thank you in advance.

    Reply
    • Hey Gabriel,

      You may some issues around that area.

      If the shoulders are hindering you, You can perform the same exercise, but just move your legs.

      Mark

      Reply
  40. Hi Mark, I would first like to thank you for this website and all the incredible information you have provided.
    Im a healthy 23 year old male, and over the past four years ive picked up multiple injuries that have stopped me from training in the gym and reaching my fitness goals. After finding this site, and seeing a posture specialist, its clear my posture is awful and more than likely the main reason I have so many physical problems. Im going to be completing a few exercise menus from you: Twisted pelvis, flat feet, shoulder impingement, anterior pelvic tilt and winged scapular.
    I know ive got a lot of work ahead, and im willing to put in as much effort as necessary.
    My question is, how often should i be doing these physiotherapy plans?

    Many thanks again mark 🙂

    Reply
    • Hey Stacey,

      With multiple postural issues, I would try to address 1 area at a time.

      This will give you the best opportunity to improve your posture without being completely overwhelmed by the amount of exercises there are.

      Start the exercises at a frequency of 2-3 times per week, monitor how your body responds, and increase as appropriate.

      Mark

      Reply
  41. Hi there, I’m a soccer player of 16. I think i’m having anterior pelvic tilt. And so confused what to do. Now a days my lower back started giving me pain my posture is just getting worse. Now it is impossible for me to have more movements on the field. Everyone says dude you have a big ass. They are irritating me. It is from last year plzzzzzz do help me.

    Reply
  42. Hey Mark,

    While trying to do the stretches I noticed I could not keep the proper form. For instance when I do the b) Quad/TFL stretch in order to keep the knees aligned my back arches and my stomach sticks out alot. Is this okay? If you do make videos please make sure to add in things like “if you can’t get that far do this or stay at this position etc”

    Thanks

    Reply
    • Hi there Jeremy,

      If you struggle to keep proper form, it is likely that the muscle you are trying to stretch it pretty tight.

      You can try to a smaller lunge stance in that stretch you mentioned. This will take some tension off the TFL.

      Mark

      Reply
  43. Hey Mark! Should I avoid doing the superman planks for the lower back extensors like you reccomended in your sitting with a correct pelvis post? Would that not make my anterior pelvic worse?

    Reply
    • Hi Eden,

      You can still do the superman exercise if you specifically wanted to increase the strength in your lumbar spine erectors.

      If you are doing the other exercises mention in this blog post to keep good control/position of the pelvis, it is completely fine and won’t make your APT worse.

      Mark

      Reply
  44. If Running daily with apt is only going to elevate the problem , can I walk for good 30 min or so ?and can I do saw exercise (pilates ) for core strengthening.

    Reply
  45. Hey Mark,
    I recently went to a physio after enduring about a month of agonising pain in my glute that stopped me from walking and even sleeping. Simply looking up or left with my head triggers this glute pain as well and it is only on my left side. The cause for this was apparently pelvic tilt. My physio gave me no clue as to how long this condition takes to fix and how serious it actually is? I’m quite young and this has me very worried as I was involved in many sports before this and wish to continue. Will I fully recover?

    Reply
    • Hi there Gemma,

      It is fine to do the exercises every day as long as the body is able to tolerate that intensity.

      However- I find that most people require a rest day in between.

      Mark

      Reply
  46. Hi Mark, I have a grade 2 Spondylolisthesis at l5s1, with stenosis. Could this cause my duck walk gait? I also have extremely tight hamstrings. Will the exercises you have posted help or since I have the above condition not? Thanks!

    Reply
    • Hi Mike,

      Pain in the lower back can alter the way you walk. This is usually do the body trying to move without causing pain.

      In regards to the exercises, they are specifically designed to address the anterior pelvic tilt.

      If you have an anterior pelvic tilt and it is affecting your symptoms, then the exercises should be able to help you out.

      If not – you will need to find exercises specific to your problem.

      Mark

      Reply
  47. Hi Mark

    Not sure if my first comment posted correctly, so I’m just posting again.
    Thank you for such an informative article, it’s nice to find something about APT that is so comprehensive (everything else seems to neglect the upper back and hamstrings). However, when I do the quadricep stretch, I get a sharp pain at the top of my knee (it’s only in my right knee). Is this normal when starting, or should I try something else. I know my IT Band is tight as a result of the level of pain I get from foam rolling, but I was just wondering if I should just press on with the quad stretch. Kind regards, Max.

    Reply
    • Hey Max,

      Sounds like your patella bone is rubbing against the bone behind it.

      (This can occur with full knee flexion + placing the distal quad in a stretch.)

      Keep doing the stretch, but you might need to lay off the end range knee flexion and focus on tucking their tail bone underneath you (posterior pelvic tilt) as you perform the stretch

      Mark

      Reply
      • Thanks Mark, another question, I had a chiropractor a little while ago get me to do some abdominal hollowing exercises as a means of strengthening my core, and that seemed to work, but he didn’t get me to strengthen/stretch everything else mentioned in this article, does that mean I should be fine to lay off the ab work? I feel like it tightens my lower back further whenever I do, but when I do everything else, it feels fine.
        Max.

        Reply
  48. And another thing, when I do the dead bug stretch, both of my hips make a pop noise as I lower them. Everytime. My girlfriend can hear it in the other room. Feels like a tendon or ligament is going over under a bone or something. Like a twang lol. Thanks again if you have any help for me.

    Reply
    • Hi Aaron,

      Sounds like you have “Snapping hip syndrome”.

      Don’t worry – it’s nothing to be concerned about.

      It is basically a tendon flicking over a bony prominence.

      If you twist your knee in a slightly inwards position as you do a leg drop in the dead bug exercise, does the sound go away?

      Mark

      Reply
  49. And Mark, thank you so much for making this stretching information available to all. I’m going to try everything on here, I just was always nervous to try stretching before I narrowed down the issue in case it’s something that requires surgery and stretching prior to surgery would only cause more injury. When I try to touch my toes it feels like my vertebrae are separating. I’m definitely not using the parts of my body that I should. Is there such a thing as partial hip dislocation? It feels like my femoral head is not in the right position. Sounds crazy and maybe I am haha just I live in a small town and these doctors aren’t the best…

    Reply
    • Hey Aaron,

      You can have a femoral head that is not sitting centrally within the joint space.

      This could block certain movements of the hip which then could lead to your spine compensating.

      Mark

      Reply
  50. Hi, I know it’s best for me to visit a doctor first. I’ve never been able to touch my toes. Probably about 6 inches away. 6’tall, 165 lbs. Skateboarder and snowboarded since I was 12. 31 years old now and my heels are killing me, poor balance and lower back pain. Waking up I feel like I got hit by a truck and just walking up the stairs burns in my legs specifically my knees. My legs are very skinny and look different than other healthy people. I’m thinking the problem lies in my hips but cannot figure it out. I am very flexible in some ways but not in others. I’m obsessed with researching this but cannot figure it out. Please help me.

    Reply
  51. i have slouch with forward head posture with apt, which one should i address first and can i do reverse table pose with knee at right angle for apt

    Reply
    • Hey Jay,

      You can start on either.

      There is no wrong area to start.

      Yes – reverse table top is fine to do as long as you aim to keep the pelvis neutral.

      Mark

      Reply
  52. Hello Mark.

    I have hip pain on my right side. I felt a pop about two years ago followed by some extreme lateral pelvic tilt. (Right hip raised).

    I have APT and at times lateral pelvic tile and a rotated pelvis. These are all different issues on your website. Is there one that I should be focusing on more than the others? (I.e. if I focused on solving the APT issue would it most probably solve/ help the other issues?)

    Any other info you can give me about what I should be focusing on would be brilliant as I have been doing a mixture of the routines and I am not seeing a great deal of change.

    Thank you for your help

    Mike

    Reply
    • Hi Mike,

      With multiple postural deviations, you want to start on the area that can positively influence the others.

      However, that being said, the only way you can really tell which pelvis position is driving the others is if you just start working on one and see how the other areas respond.

      Mark

      Reply
  53. Hi Mark
    When I do stretches such as the quad stretch, the muscles to either side of my upper/mid spine stick out heaps, and make a very large curve. This also happens if I do exercises like press ups, planks, or the bird/dog exercise. It looks pretty bad, and I’m concerned it could be a problem.
    I have only recently found your site, it’s really helpful so I’ve been doing the exercises for a week now.

    Reply
  54. Hi Mark,

    Have started following your exercises to try and sort out my bad anterior pelvic tilt and forward head posture. Is there anything linking these two posture problems? And if so is there anything i can do to combat both at the same time?

    Thanks,
    Robert

    Reply
    • Hey Robert,

      They are definitely linked!

      But I would recommend addressing both.

      If there are too many exercises, perhaps start with one and see how far you can take it.

      From here, then you can start on the next area.

      Mark

      Reply
      • i’m also in the middle of my exam period which means i have to sit at my desk alot which seems to make the problems worse and increase the pain. im finding it hard to fit on my pointy bones Is there anything i can do?

        Reply
        • Hey Robert,

          You can use a pillow to help support your lower back arch.

          Sit on a cushion to take some pressure off your back.

          Use a more supportive chair.

          Take regular breaks.

          Perform pelvic forward and backward tilt to keep the pelvis/lower back moving.

          Mark

          Reply
  55. Hey Mark,
    Can you help me, I dont know what to do, I will be grateful for any advice. I have truly thight psoas but I cant stretch him. I tried so many different stretches (engage gluteus and abs, pelvis posterior rotated) but nothing. You told me two weeks ago to try psoas release, maybe it will give benefit, but again nothing. Im doing your program for a while, maybe about year and my angle of hyperlordosis hasnt changed. For that time I stretched quads fully, for sure. I dont want to give up, but I know that without stretched psoas I cant get rid of apt and hyperlordosis. I have that problem more than 10 years for sure and now im 23.
    I wish to thank you for all help.

    Reply
    • Hi Nikola,

      If you are having a hard to stretching the psoas, you might need to eccentrically strengthening it.

      Muscles tend to get TIGHT to compensate for the weakness. So – if you strengthen it, the tightness compensation will reduce.

      Some thing like this might help.

      Mark

      Reply
  56. Hi Mark
    I am 27, and I have Anterior pelvic tilt. I walk like a duck that decrease my self confidence and sometimes I fell pain in my feet. Does these exercises is enough for me. To correct my duck feet and Anterior pelvic tilt.
    Thank you
    Mesut

    Reply
  57. Hi Mark,

    Firstly thank you for this amazing website! You’re really helping people across the world 🙂
    I have two issues with my back at the moment and am struggling with pain after yoga, swimming and climbing.
    My thoracic is flat and I have anterior tilt, I can’t do the lower back stretching (camel, cow pose, posterior line) on this page because it remains flat too, although I’m hyper flexible the other way (backbends). Is this due to tight pelvic muscles, bad hip flexibility and maybe tight abdominal muscles too? My upper abs are quite tense also.
    What things should I be doing?

    Thanks,
    Rosemary

    Reply
  58. Hi, I have SI joint pain and a lot muscle tightness in the left low back. I stretch the QL and do other stretches. When I try to do prayer pose stretch or rounded back stretch, my left low back erectors tighten up. I also have anterior pelvic tilt, and my back hurts doing planks. What exercises are safe for si joint pain?

    Reply
    • Hi Amanda,

      They are all fine to do, but you might need to reduce the intensity to a level where you are very comfortable.

      Sounds like there’s a muscle in your left lower back region that may be holding you in an anterior pelvic tilt. Have you tried gentle massage in the area before doing the exercises?

      Mark

      Reply
  59. Hi Mark,
    I have been using your website for my anterior pelvic tilt, lordosis and flaring ribs. It’s been really useful, thank you.

    When I try to stand with proper posture I have found I can now align my shoulder bone with greater trochanter and have a neutral pelvis.

    The only thing I am not sure about is these two points are aligned with eachother but slightly in front the of the ankle bone. Is this still ok or am I missing something?

    Reply
  60. Hi Mark,
    I want to know if there is any way I can fix my hollow body. You probably know that you have to stick your lower back to grand. The problem is that, when I’m trying to hold this position, after few seconds my lower back starts moving up. I don’t know if that’s because of my legs weight, maybe they’re too close to the grand, or maybe I bend my stomach not as much as I should. Could you please give me some tips to do proper hollow body position without “flying” lower back? Hope you’re still active and will give me a response.

    Btw You did amazing job, keep it up!

    Reply
    • Hi Peter,

      Sounds like you lack some control of your core muscles.

      You might need to make the exercises a little bit easier so that you can maintain the lower back contact with the ground.

      You can do this by resting your feet on something in the dead bug position to begin with.

      Mark

      Reply
  61. Hello Mark
    Many thanks for your work on this website it’s really helpful.
    I have both anterior and lateral pelvic tilt and I am wondering which one I should prioritize and also how long should it take to start seeing progress.
    Thank you very much
    Hayat

    Reply
  62. Hey Mark,
    Im doing your program for a while and i dont feel any stretch in my hip flexors. I tried different metods of psoas stretch but again nothing (all stretches I did correctly). I want to know your opinion is my psoas fully stretched, because when i do Thomas test it say that i have tightness.
    Any your advice will mean to me.

    Reply
  63. Hi Marc!
    I must confess I’m obsessed with your website. It’s great and you’re great!!!
    I have an anterior pelvic tilt, forward head posture and a winged scapula (jackpot ?)
    What do you recommend I work on first? Or can I work on all of them simultanously?
    Do you recommend doing these exercises each day or alternating and giving each muscle group a little rest?

    Best, Eden

    Reply
    • Hi Eden!

      You can do them all at the same time, although, that could potentially be quite overwhelming!

      If you can do it, do it. If not, it is also fine to pick one area to begin with, and move on to the next once you feel you’ve achieved as much as you can.

      Mark

      Reply
  64. A couple of questions about the dead bug: When I lie down, my lower back is arched and does not touch the floor. My back only gets to be totally flat on the ground when I raise my legs and the pelvis tilts. Is this correct?

    Also, my lower back starts to hurt as I do the exercise for awhile, even though my back is flat on the ground. Should I modify the exercise so that there is no lower back strain whatsoever, or is it normal to get a little strain in the lower back?

    Reply
    • Hi James,

      If you are unable to flatten your back whilst lying on your back, you either have:

      1. Tight muscles (such as hip flexors) that may be preventing you to flatten it and/or
      2. Poor control of the region.

      If your lower back hurts during the dead bug exercise, it is likely that you are letting your legs drop lower than what you can properly control.

      I would suggest modifying so that there is no tension in the lower back.

      Good luck!

      Mark

      Reply
      • Hey Mark, just wanted to say thanks. This really is an amazing site, so helpful – especially these comments that you reply to. You are really helping people.

        I was doing the dead bug for months before I read this, but my lower back always got sore. So now, I modified it as you suggested, but I can just barely touch my feet to the ground near my butt, or else I feel it in the lower back. My plan is to keep doing this and hopefully in time get better at the exercise. I try to think of my abdomen as I do the exercise now, and not allow the lower back to strain at all.

        Reply
        • Hey James,

          Thanks for the comment!

          Yes! A lot of people perform the Dead bug exercise incorrectly! If anything, your stomach muscles are the one that should be getting tired.

          Good luck.

          Mark

          Reply
  65. Hi
    I have anterior pelvic tilt and hunchback.
    I have sciatica pain in my left leg and knee moves in ward, leg internally rotates, overpronation of the foot in my right leg.
    Can the pelvis return to neutral position with these exercise Or I should do hunchback exercises first.
    Thank you.

    Reply
  66. Hey Mark,

    Thanks for all your help! 🙂

    I have a question. I gather that there are muscles such as the glutes and hamstrings, in addition to the abs, that need strengthening, as their weakness is contributing to the imbalance and therefore APT. With regards to the other muscles, which are supposedly tight (Quads and Lower back), should I not exercise them at the gym? or should I still continue to strengthen and exercise them, whilst also building and strengthening the weak ones mentioned? I couldn’t find an answer to this anywhere online.. Thank you 🙂

    Reply
    • Hi Ross,

      Great question.

      I would recommend to continue to strengthen them, but making sure you do so in a more neutral pelvic position. (meaning, don’t let your pelvis go into an APT whilst strengthening your lumbar erectors/quads)

      Once you can move in and out of APT easily, you can then focus on exercises that place your pelvis in an APT.

      Mark

      Reply
  67. Hi Mark,
    I really need your help.
    I started doing dead bug exercise with as much as proper form as possible.And my abdominals felt quite engaged during the exercise.
    But what happened after a few hours that my abdominals and the region slightly below the abdominals became so tight that it started to bloat and hurt a little bit.
    Like I hurled if I laughed or got up from chair.
    And the region became so tight that it lead to constipation.
    What to do ??

    Reply
  68. Hi Mark,
    I am a boy of 16.
    I have got APT associated with wide hips.So it does not look good.
    Can I stretch my TFL and IT band for my hips. It just should not worsen my APT.
    I did not know the science thats why asking.

    Reply
  69. Hi Mark, thanks for your help. I am going to start fitness. Can you tell me witch bodybuilding movements are harmful for Anterior Pelvic Tilt Posture?

    Reply
    • Hi Ahmad,

      There aren’t any “harmful” body building movements for anterior pelvic tilt as long as you are in a relatively neutral position.

      Be extra careful with your pelvis position esp with dead lifts, squats, up right rows and military press.

      Mark

      Reply
  70. Well I thought it was normal for my body to look with the arch because I have been doing squats for about 5 months now and thought I was getting what I wanted which was a rounder butt. Guess not! Now it looks as if I have a pregnant belly sometimes when I am standing. Would the squats be doing this or most likely it was like this before and just never noticed? Also my abs are shot! Have been since giving birth to my boys who are in double digits now! (I know…I should have been working on my core)
    So should I do the workouts you have posted on this page before continuing my squats?

    Reply
    • Hi Kathleen,

      If you have been squatting with an excessive lower back arch (hyperlordosis), then that may have caused it.

      You can still squat, just make sure you are “feeding your rib cage into the pelvis”. The ribs should be aligned with pelvis.

      Mark

      Reply
  71. Hey Mark,

    Thankyou for your article; it was very detailed and comprehensive.
    I have quite pronounced hyperlodosis which is causing me alot of pain in the neck and back. Looking at my postore, it looks like I have APT.
    I tend to Overpronate when I walk, but I don’t have flat feet. I have brachymetarsia (short metatarsal bone in the fourth toe)where my fourth toe is excessively short and kind of floats in the air.
    Ive started the gym recently; is there any exercises I should avoid. ive heard situps leg raises should be

    Reply
  72. Hey Mark,

    Thankyou for your article; it was very detailed and comprehensive.
    I have quite pronounced hyperlodosis which is causing me alot of pain in the neck and back. Looking at my postore, it looks like I have APT.
    I tend to Overpronate when I walk, but I don’t have flat feet. I have brachymetarsia (short metatarsal bone in the fourth toe)where my fourth toe is excessively short and kind of floats in the air.
    Ive started the gym recently; is there any exercises I should avoid. ive heard situps and leg raises should be avoided?
    Also do you think the flat feet exercises will help me strengthen my foot, and help with the protonation?

    Reply
    • Hi Zara,

      Exercises that use of your hip flexors such as straight leg raise and sit ups can encourage your hip flexors to become more dominant. This in turn can make your lordosis/apt worse.

      However – that being said, many tight muscles are actually really weak. So, it might be an idea to train them, but pay attention to how your body responds to it.

      Every exercise must be comfortable! 🙂

      The flat feet exercises will be great for your over pronation.

      Reply
  73. hi Mark, im 16 y/o and i wonder if because i have a anterior pelvic tilt, can i do squats and deadlifts? and when im doing some of this strecthes my lower back cant reach the ground because of my posture, should i still do these exercises? sorry for mispelled words and such, from norway

    Reply
    • Hi William,

      You can do squat and dead lifts even when you are working on your anterior pelvic tilt.

      You will need to encourage a more neutral pelvis during these exercises if you are wanting to address your pelvic tilt.

      If you are unable to (and your APT is causing you issues), I would focus on the rehab exercises before progressing to these compound movements.

      Mark

      Reply
  74. I just measured my angle between my ASIS and PSIS and it stands at whooping 11.8 degrees :O
    I am 30 years old and I have low back pain in the morning if I sleep on the back, now I can see why. I will do these exercises for the next 2 months twice a day and report the results. Cheers!

    Reply
  75. Hey Mark,

    should i stretch my hip flexors on top of strengthening them if i find out that they are weak or should i just strengthen them because stretching would make them weaker again?

    Thanks,
    Max

    Reply
    • Hey Max,

      I find most people are actually tight AND weak in the hip flexors

      I would encourage you to strengthen them as well. (Perhaps try eccentrically first!)

      Mark

      Mark

      Reply
      • Hi Mark
        I’ve just recently been put on the trail of APT by my chiro, and he sent me the link to your article, which is great. When we discussed it prior, I was confused about the matter that I still am now having read your article and some comments – how do I know what to do with my hip flexors?? The last thing I want to do is put time and effort into something I think is helping my chronic and acute pain then have to undo the work and do the opposite. Is it a little bit of a must-do trial and error though??
        Thanks in advance,
        Duncan

        Reply
        • Hi Duncan,

          If your hip flexors are tight or overactive, stretch them.

          Although hip flexors are often tight/overactive, I personally find them quite weak in most people as well. If this is case – strengthen them in a neutral pelvis position.

          Mark

          Reply
    • You can perform the same exercises mentioned in this post to address the APT.

      If your Hip is still in internal rotation, then I would recommend performing more glute exercises to encourage external rotation of the hip.

      Mark

      Reply
  76. Hi mark..
    The problem is watever i do my belly remains little protuded…i have done cardio,strengthening but still i couldn’t acheive my dream flat belly… After doing some research ,now i guess the belly problem may be due to APT…But i cannot rule out it….plzz help mee…I also have severe neck pain.

    Reply
  77. Hey Mark,

    To fix APT is it a good idea to walk around with the glutes squeezed in everyday life or only during exercises?

    Reply
  78. Hello mark. I dont know if u remember me but we talked extensively on this page more than a year ago. (scroll back upto october 2016)You can scroll back up to I had an extreme case of APT. Since then ive been doing stretching and strengthening and foamrolling as u suggested. I have improved so much. I stand straighter now and im so much happier.

    I still have some degree of APT left and also kyphotic upper back. Im working on it. Any new advices and also thankyou!

    Reply
  79. Hello mark. I dont know if u remember me but we talked extensively on this page more than a year ago. (scroll back upto october 2016)You can scroll back up to I had an extreme case of APT. Since then ive been doing stretching and strengthening and foamrolling as u suggested. I have improved so much. I stand straighter now and im so much happier.
    I still have some degree of APT left and also kyphotic upper back. Im working on it. Any new advices and also thankyou!

    Reply
      • I’m 17 and I think I’ve had ato for about 3-5 years now I’m gues because of surgery recovery or just play a bunch of videos games. I don’t feel back pain unless I try to straighten my back,my gut is also protruded and I have rounded shoulders, I wanna play soccer in a month but i don’t know if I can fix it by then? Any tips for faster results?

        Reply
  80. Thanks for the article mark. I am suffering from shoulder pain since almost a year now. Since last 6 months or so, my neck has also become an issue, it remains stiff most of the time. I’ve seen multiple doctors and physiotherapist , got IFT also for sometime but nothing seem to be working. Cervical Spine MRI shows everything normal. Off late, I am also feeling pain in my knees. I guess more than bones, it has to do with my muscles and nerves. I seem to be having anterior pelvic tilt as you have pointed in your article. Can this be root cause of my issues? It would be great help if you can suggest something which can help me to come out of this everyday struggle.
    Thanks a bunch!

    Reply
    • Hey there Monica,

      If you have had treatment to your neck/shoulders and not getting anywhere, I would then start to look at other areas that might be driving your issues.

      An Anterior pelvic tilt can definitely cause issues up into the neck/.shoulder region.

      Mark

      Reply
      • Thanks a lot for prompt reply Mark. Yes, I’ve got X-Ray, MRI done; took some medicines too as precribed by orthopedics and pain specialists but nothing has worked so far. I am 35 yo working in IT industry and my posture has not really been great all the while. Also, after delivering my second child over 2 years back, it seems my body is just not bouncing back and I feel lethargic most of the time. If you can recommend any specific exercise which may help my issues, it would be of great help. Thanks again for replying 🙂

        Reply
        • Hi Monica,

          It’s hard to give specific exercises without assessing you, however, if you believe you have done everything you can with your neck/shoulder, start with these exercises to address your anterior pelvic tilt.

          This may cause a chain reaction up to your shoulders/neck.

          Mark

          Reply
    • Hi Hecate,

      It’s really as many as you can do properly.

      If you can do more than 20 with perfect technique, you need to make the exercises harder.

      Mark

      Reply
  81. Hello Mark,
    You offer a real good plan of stretches and exercises. I am very grateful, however I am trying to work on my flat feet but it seems like I can’t perform the exercise at all. What do you suggest I do? Is there an alternative for this one exercise?

    Reply
  82. Are these mostly yogic exercises that I could learn by taking a yoga class at some point? I find it a bit hard to look at pictures because I am not sure if I am doing the moves right or not. It’s hard to just imitate pictures for me.

    Reply
  83. Hi Mark,
    I have been APT since 5 years. But what I feel that my hamstrings are tight.While doing the Glute bridge I feel a cramp on my hamstrings and my hip flexors pain a little bit.
    But it is said that in APT the hamstrings are tight.
    So what to do??
    Strengthen them or stretch them??

    Reply
  84. Hi Mark,
    While doing the Dead Bug exercise, my belly boats( inflates) though my back remains flat on the ground. Is that normal?
    I think it’s a sign of a weak core.
    What’s your say??

    Reply
  85. Hi Mark,
    I have a natural pelvis position.My hamstrings are a bit tight as a result of which my glutes are not at all active. It is very loose and weak.
    So nowdays i am aiming to fix it.
    Also my abdomen protrudes a little bit( the region above the stomach and below the chest)
    So is this a sign of weak abdomen or tight abdomen???

    Reply
  86. Hi mark
    I’m 27 years old. I’m suffering with APT since my childhood, I even have some extra hair in my lower back. Is this common for APT ?
    I’m pregnant now will my baby get APT, is it hereditary?

    Reply
    • Hi Sheetal,

      There may be some genetic predispositions when it comes to anterior pelvic tilt.

      However – it does not guaranty that your baby will have it too.

      Mark

      Reply
  87. Hi Mark,

    I have titled pelvis on my right side and the exercise does not help much. The pain is unbearable. The pain shoot down my leg and in my stomach. I’m doing the exercise every day twice a day but not helping. Will this tilted pelvis also cause me to have pain in the knees where it hurt to bend. Any advice will help.

    Thanks,
    Kathy

    Reply
    • Hi Kathy,

      Sounds like you need to address your symptoms first.

      If pain shoots down your leg, it may be indicative of a nerve issue.

      If your nerve is inflamed, these exercise (well, any exercise really) will likely make your pain worse.

      Consider reducing exposure to aggravating movements, anti-inflammatories, cortisone injection (try to avoid) and/or nerve medication (last resort).

      Mark

      Reply
  88. Hi, great site, with a wealth of information, when reading through the different posts on your site, i’m starting to worry that i might suffer from everything to a varying degree, guess my desktop job have messed my body up good..

    Is it normal that i can’t force my body in to good posture even for a brief moment, also i’m having a problem of flared ribs.

    Reply
    • Hey Martin,

      You don’t want to force the good posture as this will likely cause more tension in your body.

      The aim of the exercises will try to make good posture as natural as possible so that you do not have to force your body into the position. (this takes time!)

      You just want to correct your posture as best as you COMFORTABLY can for the time being. Also – remember to move! Don’t stay still for too long.

      Mark

      Reply
  89. Hi John! Lots of good info here. I’m going to work on the stretches. I want to state that I believe my ATP is genetic. My mom, myself, and my 1 1/2 year old son all have this pelvic posture problem. I’ve had it my whole life. Assuming it is genetic, do all of the same practices apply?

    Also wanted to ask: what is the average time frame to straighten the pelvis back to the normal position? (I know the answer depends on circumstances but I’m looking for a rough number here as an average)

    Reply
  90. Hi!
    I have a 10 year old daughter who is an active dancer. She, rather suddenly(in the last two months) has a new posture, APT. It’s throwing off her balance while dancing and she’s composing of lower back pain.
    I’ve reminded her to correct her posture, but it’s all day. Any suggestions for a young, less than focused, child?

    Reply
    • Hi Kathryn,

      Working with kids’ posture is always a challenge.

      You will have to emphasize the importance whilst she is dancing.

      It is a bit strange how the posture changed all of a sudden though. Perhaps something learn in dance school?

      Mark

      Reply
  91. Hi Mark great Article,
    i have ATP and i did a lot of workout with that incorrect posture. Im suffering from chronic shoulder pain since 3 years, on the mris and x ray pictures are no visible structures that are hurt. I did a lot of shoulder stretching and strengthening but i couldnt fix this pain. Can my ATP be the reason for having this shoulder Pain? I noticed that i cant lift my arms straight above my head (180 degrees) they stop at like 140-150 degrees, but the more i tilt my pelvic back and stand straight the better my overhead mobility gets.
    On top of that i have very limited internal rotation, without having an extra external rotation. Some doctors said they think the GIRD syndrome is possible. Is that connected to ATP in any way?
    Thanks for Reading, hoping for an Answer. Keep up the good Work.

    Reply
    • Hi Chris,

      Limited IR may indicate tightness in the back of your shoulder. This is quite common with people with rounded shoulders which MAY stem from APT.

      If your shoulder mobility improves by keeping the pelvis more neutral, then this would indicate your pelvis might be driving your shoulder issues.

      Mark

      Reply
  92. Hi Mark,
    I have always got problems while walking.
    I have got APT associated with hyperlordosis and some muscular imbalances around the scapular region. Well APT and lordosis have improved thanks to the exercises of yours.
    But while walking and climbing up stairs my legs (shins) hurt.
    So is it okay if I foam roll my shins and calves??
    It is just that it shouldn’t contribute to APT??
    Any other tips to improve a walking posture??

    Reply
  93. It is said that excessive sitting can be the root cause for APT. But I feel in my case it is because of my improper way of walking where hips are not in motion and body very stiff. Well the exercises have been helpful but are not able to resolve the problem as a whole due to my walking style.In the Earlier messages you said to be persistent with the exercises as to hold a nuetral pelvis while walking. But to be very personal i feel that I do not know how to walk properly. On trying to maintain a nuetral pelvis the posture becomes weird and leaves me worse off.( as said by people around me).
    So i have read about your blog of ideal sitting posture which is very informative.And I request you to also make one on “standing” “walking”
    as in my case I feel that because of that I ve developed a very poor posture since years of incorrect and uncomfortable walking.

    Reply
  94. Hi mark, I am 17 years old and I do a lot of weight training, I’ve always had this problem ever since I can remember so I doubt the cause of it is the way I sit as I’ve had the issue since I was a small child (as has my father) I really want to fix this as it hurts my lower back to do shoulder presses in the gym which is one of my favourite exercises and also my belly sticks out a lot and I don’t like the way it looks. If I do these stretches and exercises will it fix my problem or are they only for people who have developed the problem because of the way they sit? Thanks.

    Reply
  95. Hi Mark
    I have APT. I have been doing the exercises mentioned. It’s been effective.
    With APT I also have duck feet and knee hyperextension which makes my walking worse and fall into APT?
    So how to deal with it?

    Reply
    • Hi Ronnie,

      Great to hear the exercises are helping with your APT.

      The APT may be causing a chain reaction leading to your knee hyperextension and duck feet. Address the APT may help improve the others.

      Duck feet posture blog post coming out this month. Stay tuned for that. (I’ll post it on the facebook page once I am finished with it.)

      Mark

      Reply
  96. I am always in Anterior pelvic tilt while walking. My friends say it seems that I keep my upper body very stiff. I am not able to maintain a nuetral positioned pelvis while walking. So could you please give some tips for the same ?

    Reply
    • Hi,

      You will need to focus on these exercises a bit more so it will eventually become easier to hold a more neutral pelvis whilst walking.

      Mark

      Reply
  97. Hi Mark
    I am always in Anterior pelvic tilt while walking.
    Unable to maintain proper pelvis position while walking. My friends say it seems that I keep my upper body very stiff and butts sticking out.
    So how do I improve my walking posture???

    Reply
  98. Hi Mark,
    While doing the kneeling hip flexor stretch, my knee hurts which stops me to do the stretch.
    Also while doing a Glutes Bridge, on tilting the pelvis in a neutral position from APT, my knee hurts ????
    What to do ???

    Reply
  99. Hi Mark,

    Thanks for all the great information. One question: As the pelvic tilt is corrected, do does the pelvis rotate to a new position as the lower back straightens? Or does the pelvis stay in the same position and the spine straighten? If it is the latter, does your height also increase as you fix your pelvic tilt?

    Thanks.

    Reply
  100. Hi Mark,
    While doing the Bridge Exercise, my legs pain and I cannot feel a thing in my glutes.I also have APT. Is it the result of tight hip flexors which need to be stretched???

    Reply
    • Hi Ronnie,

      Your tight hip flexors may be preventing you from allowing your pelvis to get into a position where you can efficiently contract your glute muscles.

      You may need to work on stretching those tight muscles out first, then working on doing posterior pelvic tilts, and then performing the bridges.

      Mark

      Reply
  101. Greetings Mark!

    I have been pouring over your website with all of it’s fantastic information. I don’t even know how I found you but I have been working on ITBS on my right side and somehow I pieced together that APT might be a contributing factor. I have a tight and painful left QL too. I’m a bit of a hot mess. Anyway, I am working on my APT using your recommendations and it is working wonders on my posture! Do you think there is a connection with my ITBS? Thanks so much for all of your fabulous information!!

    Reply
    • Hey Cathy,

      I am happy to hear that the exercises are helping!

      With ITB issues, I tend to find it is due to issues with the Tensor fascia lata, glute max and/or glute medius.

      When you have an APT – it tends to place these muscles in a suboptimal position which may cause extra tension on the ITB itself!

      Mark

      Reply
      • Hi Mark!

        Thanks for the reply! I totally agree that those muscles are in suboptimal position. I believe it makes it harder to both release and and strengthen the glutes and TFL while in the suboptimal position of APT. I think that is why I have never been able to defeat ITBS. So, this time around I am addressing the APT as part of my ITBS rehab. I hope it makes the difference! Does that make any sense??

        Take Care!!!!

        Reply
  102. Hello sir ,
    I must tell u your information is awesome.
    I am a sixteen year old boy who has been in a bad posture since four years. I observe a protruding stomach and butts sticking out. Whenever I do the hip flexor stretch, the result has always been the opposite in spite of engaging the abdominals and flexing glutes. Whenever I sit down and try to maintain a proper pelvis position my body gets very stiff. I have always been very fat despite being very very diet conscious. Please help me Sir. I often get frustrated thinking of my body. Also with anterior pelvic tilt, I have got wide hips .
    I have often been told by my friends that I walk in an awkward manner.
    Please help me Sir.

    Reply
  103. Hi Sir,
    I am a sixteen year old boy. I have been in a bad posture since 4 years and have always dreamt of fixing it. I observe a protruding stomach and butts sticking out. Whenever I do the hip flexor stretch, the result has always been the opposite in spite of engaging the abdominals and flexing glutes while doing it.After the hip flexor stretch , when I do the quad stretch I am no longer able to feel the stretch. And also while sitting when I try to maintain a proper pelvis my body becomes very stiff.while sitting my belly becomes like a balloon. I always look fat despite being very very diet conscious!
    Please help me Sir. I get upset thinking of my body.I am not able to study at school thinking that my posture would make leave me worse off due to excessive sitting or rather sitting in APT.
    Could you also text some foam rolling exercises to fix Anterior pelvic tilt.
    THANK YOU FOR ALL THE SUPPORT AND HELP!
    YOU ARE DOING A GREAT JOB HELPING PEOPLE LIKE ME.
    PLEASE REPLY ASAP.

    Reply
  104. Hi Mark,

    thank you so much! I went from physio to doc to physio to doc to physio to doc…
    Until i found your Website. Which showed me how unbelievable unqualified most of our docs and physios are(im really pissed about that). Now i understand why everything feels so tight and why i have so much pain in my body(it even made me depressed). Thanks again! And thanks for doing it for free and giving me the hope to live a normal life!

    I have two questions:

    Do you have a guide which shows me how to correctly walk and stand with flatfeet/duckfeet/atp? I try to hold neutral pelvis, but because of my unbelievable short Rectus Femoris its not really possible. (FYI: I am using barefoot-shoes since some weeks)

    Cheers from bavaria,
    Selli

    Reply
  105. Hi! Love your website!!!

    So I am 35 years old and a massage therapist (so feel free to speak in technical terms). I suffered from chronic neck pain for all of my 20s as a career student during those years. It was up to a point that I couldn’t do any athletic activity without any excruciating pain. Well finally (as I became a massage therapist and worked with a sports chiropractor) I have it under better control, but it’s not gone. About a year ago, I started gymnastics, intensive yoga training and crossfit. This has led me this year to discovering circus with a huge focus on hand/head balancing classes. I am currently doing 6 and a half hours of hand/head balancing classes a week. And have added2 hours of ballet classes a week with the intention of eventually getting into contemporary dance and acrobatics.

    Anyway, here are my current issues. Though my posture has much improved, handstand classes are really showing that I have not eliminated my postural problems. This has caused me bicep tendon problems in my left shoulder (despite the fact that my scapula are no longer winged) my right lower back (inferior to my lowest rib) occasionally spasms. My own difficulty in maintaining my handstands seem to stem from difficulty squeezing in my rib cage (and I noticed when I am actually on my feet I have my rib cage flaring—which I just noticed. And I have an anterior pelvic tilt which refuses to correct itself after more than a year working on this stuff). I do most of the exercises mentioned on this page already, as they are part of my attempts to get into splits. I also work on wall angels and thoracic mobility and shoulder stretches for the handstands. I still fight forward neck posture as well. And rounded shoulders—though that one is much improved). I am surprised how much these problems are persisting despite all of my activities and the pretty strong core I have developed in the last year (I wouldn’t be able to do half of what I do with a weak core and abdominals.

    So yeah, what I am struggling with:
    * anterior pelvic tilt
    * thoracic inflexibility
    * mild rounded shoulders (used to be severe)
    * severe forward head posture
    * flaring ribs (flares more when I attenpt to shift my scapulae and pelvis into neutral in front of a mirror).

    Not only are these issues hampering my progress in my sports, but they cause pain and make me prone to injury.

    Thank you!

    Reply
    • Hi Ulric,

      The first thing I would look at is your shoulder flexion mobility during the hand stand.

      Lack of full shoulder flexion can lead to a pronounced arched lower back + rib flare + anterior pelvic tilt.

      This is due to that the body is trying to balance the centre of gravity.

      The muscles inferior to your last rib at the back are over worked to achieve this. If only your right side is giving you trouble, I feel that this may be due to some Left vs right asymmetries.

      Mark

      Reply
    • Hello Mark, I suffer with APT and rotated/lateratal pelvic tilt (I think). I have had problems since I felt my hip pop out of place whilst leaning to my right at a wedding. My right hip was much higher than my left for weeks.
      My questions are;
      1/ Can you have rotated and LPT at the same time and on the same side?
      2/ Also when I lean forward my hips push out to the right hand side causeing a bend in my lower spine (it happens in almost a popping motion). I can force myself straight but it takes a lot of effort and I have to put my hands on my hips to help me stabilise. Also this couses a lot of discomfort in my lower back.
      What is the reason for this as I a sure this is the key to my problems.
      Many thanks

      Reply
      • Hi Mikie,

        1/ Sure can! There are many combinations of postural distortions that people can develop.

        2/ Where is this popping sensation originating from? (perhaps mark in on a picture so that I can have a look)

        Mark

        Reply
    • Hey anchit,
      I am Ronnie and suffering from APT too.
      I also asked something to Mark but it went unreplied. I think he is not getting our posts .

      Reply
  106. Most patients we see are having a lateral pelvic til with symptoms more on the side of the hip hike. How do we ascertain the pelvic rotation component in such people?
    What symptoms do you attribute to APT/PPT? Low back ache more in the centre? As one sided back pain (QL/ES) can be attributed to the LPT.

    Reply
    • Hi Utpal,

      Generally speaking – Pure APT/PPT issues cause central or symmetrical issues.

      One sided symptoms may be more indicative of frontal (LPT) and/or transverse plane (Pelvic rotation) issue.

      Mark

      Reply
  107. Hey Mark,
    I have three questions:
    1) Is it necessary to warm up before stretches ?
    2) Does foam roller help loosen up tight hips, and does it better than stretch ?
    3) Can I do once a week quads, like leg press ?
    Thank you.

    Reply
    • Hey Nikola,

      1) It’s a good idea to warm up before stretching.

      2) Foam roller is not necessarily better than stretching but it helps you cover all areas of the muscle that you might not get with stretching.

      3) Yes

      Reply
  108. Thanks for the various descriptive posts. What is the difference between APT and Exaggerated Lumbar Lordosis? Also which condition is associated with the laterally outside bulging buttocks, usually seen in ladies, and how do we address them? Also the buttocks being protruded backwards?

    Reply
    • Hi Utpal,

      APT refers to the forward tilt pelvis position.

      The hyperlordosis refers to the arched shape of the lumbar spine.

      They generally occur together.

      In regards to buttocks that bulge to the side, this is characteristic of females as due to the structurally wider hips. Genetics, fat deposits and gluteal muscle size will effect it too.

      Mark

      Reply
  109. Hey Mark,
    I have APT all my life and I am now 22 years. I im doing your program about 8 months, but i dont see any progress. I found that i have motorical problem because i can get my pelvis in neutral position, and im doing much more abdomen exercises in hope that will help me fix it soon as possible. My abdoben stick out and i cant improve my planks more than minute and a half even if i doing them most of the day for long period. My abdomen have same shape from the beginning, nothing has changed.

    Reply
    • Hey Miske,

      That sucks!

      If you can’t physically move your pelvis into a good position, it may be due to very tight muscles/joints holding you in this anterior tilt position. In this case- I would focus on stretches as much as possible to free up that pelvis. I find the best way to stretch is the contract/relax technique in the deeper ranges of movement. Make sure you feel the stretch!

      Mark

      Reply
  110. Hi Mark!

    I just recently stumbled upon your page after growing crazy insane of my arched back and pain that comes along.
    I’ve gained an exceptional amount of weight in the course of two years or so and have recently gotten back up on my feet to work out and train. My arched back is troubling me with some excersies and I don’t what to do. I initially started off at your hyperlordosis post, which eventually led me to this page. (This post also got me hoppin on the seating positioning post lol! Ive got three tabs open already!)

    Anywho I am well aware of the arch in my back as well at the ATP. I have also been recently diagnosed with a flat foot too, aahhhh this is all just so much. I’m trying to reenact the exercises that youre preforming but I’m failing to do some. My back is too arched to be laying down and having my feet float up a few centimeters off the ground (my bum is also big enough to lift my tailbone off the ground)

    I was wondering if I could get some sort of brace fot support. I feel like I am a hopeless case.

    I’ve been to a physiotherapist a while back but I havent seen any improvements.

    Thanks!

    Reply
    • Hey Nori,

      I am not a huge fan of wearing back braces as they make your muscles lazy. And also in your situation, the brace wouldn’t really help to reduce the lordosis. (if anything, it might increase it)

      For your flat feet, check out this post.

      Mark

      Reply
  111. Hello Mark,
    Thank you for all the exercices,
    Do you think that feeling more the bony points at the front of the pelvis (at the top of the V shape) is a consequence of APT ?

    Reply
  112. Hi mark
    I have apt.
    I did the Thomas test my thighs were touching the table when I stretched my leg but also when I bend my knee slightly, not 90° Should I be stretching the hip flexor’s or strengthening them? Secondly what to do with rectus femoris then

    Reply
    • Hi Rachit,

      If you tested negative on the Thomas test (iliopsoas/rec fem), then you do not have tight hip flexors.

      I would then look at more strengthening of the core and glutes to address your APT.

      Mark

      Reply
  113. Is sitting than the cause for posterior tilt deformities or anterior tilt deformities?
    If anterior what is the cause then of posterior tilts…?

    Reply
    • Hi Pieter,

      Great questions.

      The truth is: Sitting can cause both an anterior and posterior pelvic tilt.

      It really depends on how the body compensates.

      For example:
      Generally – sitting can cause tight hamstrings which can lead to PPT.
      – Sitting can also cause tight hip flexor which can lead to APT.

      Mark

      Reply
  114. Hey Mark
    I did the Thomas test my thighs were touching the table when I stretched my leg but also when I bend it slightly , not 90°
    Should I be stretching the hip flexor’s or strengthening them?
    Secondly what to do with rectus femoris/TFL

    Reply
  115. What great information! May I ask, how often should these exercises be done? More than once a day? Every other day? If the exercises are done on a regular basis, will a person actually get better posture if the posture is really bad? When I had my first child, I ended up with a csection 2 weeks after my due date. My surgeon said that my hips were tilted so much that I couldn’t have given birth. So I’m curious if I put it the work, if I could fix it all. I can’t even do a squat. Thank you!

    Reply
    • Hi Ashley,

      You can start by doing them 1/day and re-adjust based on how your body responds to them.

      If your APT is caused by a combination of tight and weak muscles, then these exercises will help you correct your pelvis posture.

      (and yes! It is very hard to do a proper squat if your pelvis is already at end range anterior pelvic tilt!)

      Mark

      Reply
  116. Hey Mark, I have Apt,scapular winging ,rounded shoulder and knocked knees. Basically my whole posture is incorrect.What should i begin with?What should I correct first from the above mentioned posture problems. Please help Brother..!!!

    Reply
    • Hi Aniket,
      I am Ronnie and suffering from APT too.
      I also asked something from Mark which went unreplied. I guess he is not able to get our posts maybe because of our location. Ur from India I suppose? And so do I.

      Reply
  117. Hi,
    Thanks for the details. I am confused between Posterior pelvic tilt and Anterior pelvic tilt. It appears that i have APT while standing and PPT while sitting. Is it possible to have both simultaneously ie, anterior pelvic tilt while standing and posterior pelvic tilt while sitting.
    In that case what are the correction exercises need to be done.
    I have developed rounded shoulders, forward neck, hunch back, knee extension and valgus, seems all are common for both.

    Reply
    • Hi Dhana,

      I replied your direct message on facebook but I will reply here also in case some one else has the same question.

      You can have a PPT whilst sitting AND an APT whilst standing. (In fact – this is the more common combination)

      As you sit in PPT, your hip flexors get very tight.

      Once you stand up, these same hip flexors actually pull you into an APT.

      In terms of what to focus on…. generally speaking, if you have issues whilst sitting, then you should fix your sitting posture. Similarly, if you have issues standing, you should focus on your standing posture.

      Mark

      Reply
      • I have facing uneven waist
        What should i do
        Are these stretches helpful or should i try something more
        Please help
        Im a 20 and need to fix it as soon as possible
        My figure looks weird from now

        Reply
  118. Hey Mark, I have a few queries.

    1) In order to fix APT (anterior pelvic tilt) do I have to fix my flat feet, rounded shoulders, forward tilted head as well? Or will fixing my APT make an improvement to these?
    2) I have seen that on you have links for exercises for all affected APT areas. Do I have to do all exercises for all affected muscle areas, or even the advanced APT exercises everyday for improvements? Or will doing the ones on this page fix my anterior pelvic tilt?
    3) Given that I am only 13 and fairly young, and have developed this pelvic tilt 1-2 years ago (from hunching to cover my gynecomastia), if I do these exercises everyday, could I see improvements in 1-2 months?
    4) Does APT cause all 3 parts – butt, ribs, and my stomach to stick out, like a belly pooch?

    Reply
    • Hi Yahya,

      1) Not necessarily. It depends what is driving you into an APT. You may find that fixing your APT may help with the other areas (… and vice versa!)
      2) You can just start with these exercises for now.
      3) Yes. But it depends on what is causing your APT in the first place. (eg. tight muscle, poor control, other postural issues etc)
      4) Yes. But not always.

      Mark

      Reply
  119. hi Mark, I’m Timothy and I ask, does APT make your butt look big or stick out,? I’ve been doing your excerises and it works. How do you make your a** look flat, I hate the way my butt sticks out like a lady’s

    Reply
    • Hi there,

      APT can make your butt stick out due to the positioning of the pelvis in relation to the lumbar spine.

      Correcting the APT can help reduce the butt sticking out.

      Mark

      Reply
  120. Hello Mark

    I’m a 26-year-old man who has been suffering from APT for all my life, following your stretches has given me a great relief in pain and my daily activities have improved even though when I sit after a while after a great stretch I get pain down my rib area. What can this be?

    Reply
  121. Mark,
    I first became aware of a postural problem when I was thirteen but had no insight or tools with which to approach it. I’m 65 now and being recently retired am investing all my time in getting to the bottom of it and fixing it. It’s a case of major APT of course. Even though my entire body is involved, with the consequential effect being two separate lines of gravity dividing my upper body from my lower body, the crux appears to be a contracted lower back. It takes a great deal of effort to raise my torso up from sinking into the lower back. It’s an effort well spent of course but I’m wondering if you can advise what I can do regarding that contraction. I’m working on strengthening my erector spinae, glutes where they attach to the iliac crest, abdominals, etc., but the biggy seems to be simply lifting my torso up from my pelvis.
    Thank you for your wonderful site!

    Reply
      • Mark,
        Thank you for replying. Your answer was precise and correct. You’re the bomb! I’ll check out your hunchback post for sure. Besides fixing this lifelong problem, I’m very interested in understanding the origin of it. The thing that stands out to me is that such a posture is weak, and conveys weakness to others; that is, one’s sense of inferiority, and the pain that entails, becomes manifest in their body and as their body’s shape. I agree with you that awareness is key. No matter if it’s the pelvis, the lumbar, the back and all the hundreds of associated bones, ligaments and muscles, the person, holistically, is in a contracted state and can only resolve it through an holistic awareness of their complete position in space. To me, the whole problem seems to begin with a lack of awareness–the desire for escape–and the posture dysfunction just followed suit.

        Reply
  122. Hi Mark,

    Can you clarify how to do the “releases” stretch you show here for addressing anterior pelvic tilt?

    I can see in your photo that you lay on your back, knees raised, with what looks like a ball under the lower back. But what movements are being done, and where is the ball supposed to be placed exactly?

    Thanks!

    Reply
    • Looking up “triggerpointing”. Basically place the ball in a spot that feels tight and sore. Hold there for a few seconds to a few minutes. You might feel the area relax or become less painful. Or roll over it if that is more comfortable. I’d start off doing it against a wall, or on carpet, and it can be a lot of pressure and painful. Also start with a softer ball.

      Reply
  123. Hey Mark, I really like your post. I’ve had physio for 2 years already since the time I had injured my ankle. From then it made me develop jaw tension (that makes me have a ‘misaligned’ jaw) and it gives me a headache 24/7. I also have a elevated clavicle bone, my left rib cage seems to be in a more foward position. Also I’ve a curved posture at my shoulders and I look perpetuallt hinched. In addition, I’ve also tight hip that seems to be kept in an anterior tilted position (after reading your article). My back is also very tight, along with tight hamstrings and calves. How long do you think such extend of a APT will take to recover? (i really need my jaw to be back in its normal position and the constant headache to stop). It’s really hampered my daily functions). Can acupuncture help in recovery process?

    Reply
    • Hi Desiree,

      If your misaligned jaw (eg. retracted/compressed) is from a forward head posture, check out this post on head position to help with that. Depending on your presentation, you might need to do specific TMJ exercises as well on top of that.

      Having an anterior pelvic tilt may also be predispose to developing a forward head posture and rounded shoulders.

      An elevated clavicle and forward left sided ribs may suggest you are tilting your torso to the right +/- translated to the Left.

      I find acupuncture helpful in relaxing over working muscles which may be beneficial in your case.

      Mark

      Reply
  124. Hey Mark!
    My name is Gabrielle Hendrex and I’m seventeen years old. I’m fairly certain I have an anterior pelvic tilt and I’m currently trying to fix it. However, I go to school for 8+ hours a day and I’m forced to sit in a desk the entire time. I also lift weights to help me train for my career in sports and I want to know what exercises to take a break from to help me with my back. My brother (who’s a gym rat) always tells me I have the wrong squat form and I’m wondering if it’s because I have an anterior pelvic tilt.
    My mother is a recreational therapist and helps me as much as she can with stretches and yoga poses that are exactly like yours, but I want your opinion on the matter. I’m a pitcher in softball, so the right side of my body is much more muscular than my left side. I want to balance out my body and take care of my back problems.
    Is there anything you can recommend that would help me balance out my body, fix my anterior pelvic tilt, and allow me to advance even further in my weight lifting?

    Reply
    • Hi Gabrielle,

      Having an anterior pelvic tilt may cause you to “butt wink” at the bottom of your squat. This can lead to your lower back rounding and strain your muscles/joints in doing so.

      If you do a lot of pitching for soft ball, you are naturally going to have imbalances in your body. This is fine as it is required for your sport.

      But if you are specifically asking about back issues, you will want to learn to move your body with a neutral pelvis and not locked in an APT. The exercises mentioned on the posts are great for that.

      You then want to transition into more sport specific exercises such as maintain neutral pelvis as you twist your torso ( as in a pitch)

      Mark

      Reply
  125. Hi,
    If you could recommend just 3 excercises for ATP, which ones would you choose? Currently I’m doing planks and bridges, but have time for one more in my routine.

    Reply
  126. Hi, great website! I have had APT, flat & duck feet and rounded shoulders forever. Wasn’t an issue before my pregnancies (the second with horrible sciatica), but now I frequent my lacrosse ball and chiropractor for releasing muscle spasms. Is strengthening going to stop this cycle? Also, before reading your blog, I have tried Step 3 before (Neutral pelvic position training), but only to discover new lower back pain when consciously tilting my pelvic to neutral. Why does this happen? The new pain made me give up : (

    Reply
    • Hey there,

      Common mistakes when changing pelvis positioning:
      – over shooting into a posterior tilt
      – over tensing muscles around the area
      – other areas may be moving out alignment as a result of changing pelvis position
      – other areas other than your pelvis may need to be addressed as well
      – the body is not used to this position
      – You don’t have a significant degree of anterior pelvic tilt

      You might need to get your chiro to do a full assessment to see what is happening.

      Mark

      Reply
  127. Glad I found this… I realized and finally figured I have to fix my pelvis tilt, probably the cause of my low back pain/ache for the last few years (a couple episodes of really painful times where I could barely move – feeling like it was coming from hip or tailbone- even cause my knees to make popping sounds).

    My question was – do you think this tilt can also cause your upper spine to be bend out of place? I never noticed this until recently, or it just happened overtime, that below my neck, my spine kinda bumps up. I also realized I also push my head forward… I think I am all out of wack.

    I think I am too young to feel like this (45) – I am pretty active but work in front of a computer. Do you think sitting on an exercise ball instead of a chair would help when at the computer?

    Thanks for listening 🙂

    Reply
    • Hey Steph!

      Your whole body is connected. So if one structure is not in the most efficient position whilst stationary or moving, it is very likely it will have a domino effect on the rest of the body.

      Sitting on an exercise ball is great. I actually use 3 different chairs and alternate throughout the day. The key is MOVEMENT. Try not to get stuck in the one position… even if you had perfect posture, moving is always the way to go.

      Mark

      Reply
  128. Hello I have a complete hip replacement 8 weeks ago, this week I followed for my after surgery appointment , the surgeon said that my pain is cause by a tilted pelvic, my question is can I do any of the excercises you recommend without causing any problems with the new hip? Thanks very much

    Reply
    • Hi Dianne,

      Since you have had surgery, you should follow your surgeon’s protocol strictly and be guided by a health professional.

      But in general, you need to exercise extra care when you are doing any HIP INTERNAL ROTATION, ADDUCTION or FLEXION past 90 degrees. (But this will depend on your surgeon’s protocol, type of hip replacement, etc)

      The exercises mentioned on the blog post should all be fine if performed gently… but I would consider getting clearance from your doctor prior.

      Mark

      Reply
  129. Hello Mark,
    i have been on your website a couple of times and i have a question related to anterior pelvic tilt. I have APT but i can’t flex my lower back, i realized this when trying to yo reversed crunches. Is there anything you might know or a certain exercise addressing this.

    Regards Chris

    Reply
    • Hey Chris,

      Sounds like your lumbar spine is quite stiff.

      I would start by trying to mobilise it. Here is a great exercise for that:
      (See image)

      Try to round that lower part of your back as much as you can.

      Mark

      Reply
  130. This is so helpful! Great writing, too.

    I just realized I may struggle with an anterior pelvic tilt. You pointed out a few culprits (I sit A LOT and don’t work out enough), but as I was looking at my hips in the mirror, I noticed how much my glutes push my stomach out, making my back over-arch. I have a, ahem, larger than average booty but I never realized that it causes me to stand awkwardly. In order to accommodate it’s size, my back arches too far forward. I’m hoping these stretches and excessive can correct this!

    Reply
  131. Hi Mark,

    Thank you for making all of this information available, it’s really helping!

    You might have mentioned it already and maybe I missed it, but how many times a week should we do this set of exercises?

    Reply
  132. Hi mark,
    I was wondering if apt can also tilt your rib cage forward. I know I have apt, but I also noticed my upper abs stick out quite a bit. I figured that since apt tilts your stomach forward, it may also spread to the rib cage, which could be the cause of my upper abs sticking out. Can you let me know if this is the case?
    Thanks!

    Reply
  133. Doing deadbugs my hip flexors get more tight. A little bit hip flexion is needed for proper contraction of the abs. But is it better to do an abs exercise instead that has more movement in the abs whil the hip flexors are only statically engaged?

    Reply
    • Hi Chitta,

      Sounds like your hip flexors may be tight AND weak.

      On top of stretching, I would also recommend strengthening your hip flexors too. Make sure you keep your pelvis in a neutral position.

      Mark

      Reply
  134. Mark,

    Thank you for the fantastic advice! What I would like to know is how long does it take to “fix” APT and also, should I continue the excercises and posture after it is cured?

    Thanks,
    Anonymous

    Reply
    • Hey there,

      The time for an anterior pelvic tilt to correct is different for everyone!

      Once you have good control of your pelvis, you should not have the need to do the exercises anymore as your body will be able to maintain a neutral position during movements.

      Mark

      Reply
  135. First things first Thankyou for making this detailed website , I’m 27 & have had constant issues with back pain since I turned 17, I have tried so many different things and had X Ray’s of the spine that came back fine and my MRI came back okay apart from a small bulge L1 L2 area but the osteopath said it was nothing to worry about! I am now pretty sure I have APT & I have been doing exercises for it the past 6 months with breaks in between as I’m travelling ! I have noticed a small change but I really want to sort this problem out and would love to find more exercise to help me! I’m going to upload a picture soon as I would love your opinion if it is definitely APT I have so I can really give it 100% on trying to fix my problem, Josh

    Reply
  136. Hi Mark,

    Can you tell me if these exercises should improve pain with an injured tailbone with pain from sitting and pain from going from sit to stand?

    Thanks,
    Amy

    Reply
    • Hey Amy,

      It sounds like you are sitting on your tailbone instead of your ischial tuberosities.

      Try to sit on the point of the ischial tuberosities. It is also a good idea to try to pull them apart as you sit down.

      Please let me know if this makes sense.

      Mark

      Reply
      • I will try that…I injured my tailbone during labor 7 months ago…I have been seeing a chiropractor for it and pain with sitting has improved but will only sit for short periods if not using a doughnut to sit. The pain is greatest for me when I go from sit to stand. I will try what you recommended but was hoping to find exercises to strengthen that area. Hoping pain will go away soon for good! Thanks for responding!

        Reply
  137. will there be benefit if I just do the stretches for a few days first? I feel like since I have other postural deviations, the exercises will be too stressful for the muscles to do right away.

    Reply
  138. Hi Mark,
    Can I do strength exercises for my back and legs like the squat and deadlift while having atp? I am doing the stretch exercises since last week.

    Reply
    • Hi Yf,

      Yes – that is fine to do (… and actually encouraged!) as long as you do not fall into an anterior pelvic tilt whilst performing the squat/deadlift.

      Mark

      Reply
  139. thanks Mark, these stretches instantly cured my hip pain and piriformis syndrome/sciatica (after 1 year of chronic irritation).
    It took about 10 months to get a decent diagnosis of my problem from a PT (anterior pelvic tilt on my right side) but it wasn’t fully explained how to correct the issue. PT sessions just consisted of pelvic/posture analysis and manipulation of my sacrum, forcing it back into position without addressing all the shortened muscles that were causing the tilt. I don’t know how common one-sided APT is, but I developed it after quite long period of limping about on one leg due to severe pain caused by a torn calf on the other leg (should have used crutches!)
    Nobody should suffer from theses types of chronic painful injuries. They are easily fixable once you fully understand what has gone wrong with your body. Its so important to understand and respect the natural functioning of your body at all times, its a design perfected after millions of years of evolution and adaptation. This page saved my life.

    Reply
    • Hey Tim,

      This is an awesome comment! I love to hear this.

      Limping is fine in the first few days/weeks, but should never be extended over a long period of time.

      The body can learn (and keep) poor movement patterns which can lead to all kinds of issues.

      Mark

      Reply
  140. Hello, I have enjoyed reading your informative and comprehensive site dealing with APT. I also suffer from this condition- I believe as a result of avoiding hip pain for some 9 years. I have now had a hip replacement on my right side- and thought the ATP would diminish when the pain went- but it hasn’t and now it seems that my left hip is deteriorating and I will need another replacement in time. I find I cannot stand with my feet together without keeping my left knee bent-or leaning forward significantly if I straighten that knee- and my walk resembles that of a gorilla! I consciously straighten my back and shoulders when I think about it- and am able to stretch the muscles at the front of my hips by lunges. Is there anything specific I could do to prevent my knees from being ‘soft’ most of the time? I attend the gym usually twice each week and pursue a programme of body maintenance- using my own weight in dips, sit-ups and press-ups -trying not to lose the range of movement I currently enjoy. I have a dog and walk each day, so manage quite well- but I am beginning to become conscious of avoiding hip pain again- especially any lateral movement, or sudden movements such as a trip or jolt.
    I will start a programme of the exercises you advocate for general APT, but would be very interested to know if my condition is typical. I would really like not to see my gorilla reflection in shop windows!

    Reply
    • Hi there Denise,

      Sounds like you have changed the way you habitually walk to avoid pain. This can cause a whole lot of compensatory patterns in your body.

      You might have to send a photo of your knee issue. I don’t quite understand what you are describing.

      It sounds like there is a lack of hip mobility that is preventing you from getting your knees/feet in a neutral position. This can cause you gorilla walking!

      Mark

      Reply
  141. Hi Mark, I have an issue that I’m not sure if it has anything to do with this but I’m hoping you can help. Whenever I walk or stand for a long time my lower back gets really tired. I think it may be because I try to stand with good posture and the lower back muscles are just weak? Do you have any stretches or exercises I can do that don’t involve any equipment? Thanks.

    Reply
  142. Hi Mark! I need your help. I’m 17 and I definitely have this anterior pelvic tilt. I know it’s horrible for my age. I’ve recently started a weight training program to build strength and size. I’ve already gained a significant amount of strength in just over a month of doing this program but my posture is greatly affecting my barbell squats and deadlifts. I’ve had bad posture for years but now it’s really starting to affect me since I need better form for weight training. My stomach basically sticks way out because of this pelvis problem. It’s awful and I hate it. I’ve also got very tight lower back and hip muscles from years of sitting incorrectly. When I do my barbell squats I tend to shift my weight forward because I can’t hold my form by going back like a normal squat. Trainer at the gym said it’s definitely anterior pelvic tilt. I need to fix this as soon as possible but I’m not sure how to go about undoing and fixing years upon years of awful posture. Please advise me!

    Reply
    • Hey Matthew,

      I replied your facebook message.

      But basically, these exercises are a great way to start correcting your anterior pelvic tilt.

      Be careful when getting stronger at the gym with an anterior pelvic tilt. It means you are getting strong in the wrong position!

      Mark

      Reply
  143. I have a picture of me , i want to send you and u tell me what exercises i should do to fix my posture.
    How can i send you the picture for you to seee it? via email??
    Thanks

    Reply
  144. Hey, thanks a lot for this program. I will defenetly try these stretches, but my question is; Do I have to do the exercises, (like for example the ones for strengthening the glutes), if I am training them in the gym? So if i for example hit leg day twice a week instead of once?

    Reply
    • Hey Anton,

      If you are hitting your glutes properly and they are strong functionally in the pelvic neutral position, then you can skip the glute strengthening exercises.

      In this situation, it may be an issue of control rather than true weakness.

      Mark

      Reply
  145. Hello, I too have APT and I have a question is it normal that when I consciously rotate my pelvic to neutral position when I sit/walk (especially sit) my upper back tend to sludge a little and become more stiff? Like if I want my upper back to stay straight I really need to put an effort. When i release my butt (stop pushing it so it goes back to some degree of apt probably), then I have no problem in keeping my upper back straight (at least I’m not feeling the tension). I have some degree of kyphosis, probably as a result of APT, maybe that’s the reason?

    Reply
    • Hey Macak,

      Sound like you are spot on with the Kyphosis.

      When your lower is hyper extended, this keeps the upper back more up right (esp. if you are rounded).

      Also check for Rounded shoulders too!

      Mark

      Reply
  146. Hi,

    I have apt, rounded shoulders, forward head… Typical posture for someone who spent 12 + hours a day say at a computer for the last 10 years.

    All the reading I have done so far points toward the same conclusions as you have presented here. However I also have outward pointed feet, (my arches seems fine) when standing up relaxed , if I try to straighten them then my knees face inwards. I have never seen any info regards this in relation to all the above posture issues . Is this a separate issue or something fixing my apt will help with ?

    Many thanks,
    Dan

    Reply
    • Hey Dan,

      It sounds like you have Tibial Torsion.

      This basically means your lower leg bone (tibia) is rotated out of alignment relative to the upper leg bone (femur).

      Have a look at this post on knee valgus.

      Although you may not have knee valgus, some of the exercises will be helpful for you!

      Mark

      Reply
  147. Hi Mark,
    Firstly, I wanna thank you for the website that you provided. It’s quite useful and informative.
    Secondly, I wannask your professional advice about my condition.
    I believe I have APT and also lumbar hyperlordosis in my spine. I’m not sure which one has led to another, but I have the signs of both conditions, which I think is expected. But the thing is that in tandum with these conditions, I’m suffering from sciatica, which I suppose is caused by a tight piriformis muscle, as stretching my piriformis and hamstrings help to alleviate my pain to a large extent.
    I think there must be also a connection between the first and the second pairs. It seems a bit complicated.???
    So, here is issue:
    As you have suggested, to fix my posture and geting rid of APT and LHL, I should activate my glutes (including piriformis) and hamstring by flexing them, wherease considering my sciatic pain, these muscles should be stretched rather than being contracted.
    Even though I knew that, I gave it a try any way the other day. I just couldn’t do the hip lifts as I felt a sharp pain. But I did the rest and as I expected contracting my glutes made the pain worse.
    Do you have any advice? And cand you explain what’s going on with my body having the conditiond and syndromes that demand doing conflicting exercises?
    I appreciate your help.
    Arta

    Reply
    • Hi Arta, I’m a spine physician. First, Mark’s approach to solving this universal problem is spot on IMHO. On to your issue, it is not unusual to have pain when performing these exercises for two reasons. First, as the hip flexors are too short, when you stretch them, it causes your back to arch (if you could see what was happening on XRAY, you would see that the back portion of the discs are squeezing together. This is called increasing the intervertebral disc angle and this movement increases the pressure on the inflamed and sensitive disc). Second, if the disc is too sensitive, the arch will result in disc pain and/or cause it to increase the irritation to the nerve behind it (causing sciatica). One option to get around this is to keep your pelvis fixed by tucking your pelvis (by tightening your abs) so that it doesn’t move when you stretch your hip flexors. The second option is to get someone to hold your pelvis steady for you during the stretch. The third option is to decrease the sensitivity of the disc by decreasing the inflammation. This is done by oral antiinflammatories (ie Motrin, Aleve, etc). If that doesn’t work, see your physician about different oral antiinflammatories of referral for a steroid injection. Antiinflammatories by mouth or injection or even surgery will not permanently cure your spine problem as neither of these things fix your APT. As a result, the different things we physicians do to help your pain are typically temporary. Now that can be from one day to several decades, but if you don’t fix your APT, you will continue to beat up your joints everyday, thus you’re just playing Russian Roulette with your back. Good luck!

      Reply
      • Hi Eltiberon,
        I appreciate your answer, but I don’t have any pain while stretching the hip flexors. I can say that I don’t even have pain when I contract my glutes. It’s just the hamstrings (hip lifts) that inflict a sharp pain. And stretching them relieves the pain.
        Regarding pills, Diclofenac (tablets) works like a charm and about an hour of using it tge pain completely goes away. I used it for a few months and then I stopped, because I didn’t want to damage my liver or kidneys. Moreover taking pills doesn’t fix my real problem.

        Reply
    • Hey Arta,

      If your sciatica is indeed caused by a tight piriformis compressing the sciatic nerve in the butt (“piriformis syndrome”) and not a central joint issue, then when you contract your glutes (including your piriformis), it may cause your symptoms to worsen.

      (See image)

      Especially in people with an anterior pelvic tilt AND have their knees/feet pointing outwards (or even forwards), the piriformis muscle which externally rotates the hip in standing becomes super tight.

      What should you do?

      I would continue doing your piriformis stretches. But it is still very important that you continue to do your glute strengthening exercises (hip extension). You may need to regress the hip lift to just a standing hip extension or posterior pelvic tilts. Only contract the glute as hard you can without causing an aggravation to the sciatic nerve.

      You can check out more glute exercises here to give you an idea of what else you can do.

      Another question I would ask – Is the sciatica in both or one side? Because if only 1 sided, there may be other pelvic deviations that we may also need to look at as well.

      Hope this helps!

      Mark

      Reply
      • Hi Mike,
        Thank you for your answer. I still don’t underestand the logic though. I mean contracting in tandem with stretching for the same muscles. If my glutes and hamstring are tight and overactive my do I have APT? And if my glutes and hamstrings are loose and needs to become activated and strengthened then why am I suffering piriformis syndrome which is caused by a tight muscle. Is it that all the gluteus muscles are loose, except for the piriformis that is super tight?! Although I’m sure about the gluteals, but I’m sure that my hamstrings are also very tight and despite doing stretches tgey tend be get tight again in a couple of days. They are like a spring or rubber band!
        The sciatica is only in my left leg. It don’t feel it all the way along my toes. Just deep in my glutes.
        I’m not sure, but as far as I remember, I had it in my right leg last year.

        Reply
        • Hi Arta,

          With regards to your hamstrings, are you feeling TENSION (think about a rubber band being stretched to its limit. In this case, the hamstrings are stretched too much) or is your muscle TIGHT (this is indicated by a loss of movement. A general way of telling if your hamstring is tight is this test.

          The feeling of tension/tightness in a muscle is not an indicator of true muscular tightness.

          Stretching hamstrings may be giving some temporary analgesic effect as it improves stretch tolerance for a short period of time. But if you have an anterior pelvic tilt, this will make it worse in the long run as you are increasing the length of a muscle that is already too elongated.

          When people say that they have tight glutes, I usually find it is due to tight glutes in EXTERNAL ROTATION. This is due to relative position of the femur to the pelvis.
          As muscles are responsible for multiple movements, a single muscle can be tight in one direction, but “loose” in the other.

          Mark

          Reply
          • Hey Mark,

            I did the test and when I reach 15 degree angle I totally feel the stretch in my hamstrings, specially above my knee.
            So, do you suggest that I should stick to these excercises, no matter what and focus on my hamstrings, glutes and abs to strengthen them?
            BTW, I’ve started going to the gym and working out again after a year. For my legs I do squats and leg presses. They’re ok and don’t have an adverse effect on my posture, right?
            I’ve stopped doing leg extensions with machine.
            Do you think it would be a good idea to do dead lifts (with a neutral posture and trying to tuck my coccyx in) as we’ll to activate and strengthen my hamstrings?

          • Hey Arta,

            You can continue all of your gym exercises, provided that you are keeping everything as neutral as possible. (Even if you strengthen your lower back or quads, as long as it is in neutral, it is completely fine)

            Yes – keep strengthening your Hamstrings, glutes and abdominals to help with your anterior pelvic tilt.

            If you would like more specific help, catch me on a private chat on facebook.

            Thanks!

  148. Thanks for this excellent article.

    When doing the foot crunch exercise, I am feeling it mainly in the muscle in front of my shin as well as my calf. Any tips/thoughts on how to take the leg out of the exercise to better isolate the small foot muscles?

    Thanks

    Reply
    • Hey T,

      Thanks for visiting the blog!

      With the foot crunch exercise, you can:
      – perform it whilst sitting down
      – scrunch only a fraction of the way so that you don’t include all the other muscles.
      – Release your calf muscles first using a foam roller to reduce activity

      Hope these tips help!

      Reply
  149. umm ya i think i have an apt too…not so seriois but ya having some back pains recently …i got a little fat lately only my belly area though…how much time can it take to fix the problem ?

    Reply
  150. Hi Mark,
    I have never known what was wrong with me why when I did exercises it never worked my abs…but mainly caused lower back stiffness, mid back and kneck too. Finally it makes sense when I looked at your dialogue and exercises I could see how I’ve been APT for most of my life but not realised it or that it was having such an effect on my abdominals strength and back flexibility. I want you to know I’ve shared your post and I am doing the hip plexor stretches which is helping me already. Your insight has changed the way I train for the better. Thanks so much. Jennifer 🙂

    Reply
  151. Thankyou very much. I just discovered your website and am very impressed and grateful for all the information you provide. I’ll get to work on my posture issues right away 🙂

    Reply
  152. Hey Mark,

    Does doing deadlifts help with anterior pelvic tilt? Also, how long does it usually take to start noticing a difference in your posture?

    Fanis

    PS. It’s the first time I’m visiting your blog and it seems very good! Good job!

    Reply
    • Hi Fanis,

      Dead lifts, if performed with a neutral pelvis, will help with your anterior pelvic tilt.

      If done incorrectly, it will likely make your apt worse 🙁

      Mark

      Reply
  153. Hi Mark,
    I’m having a difficult time determining whether I suffer from sway back or anterior pelvic tilt (with rounded shoulders). Its like I can easily exist in either position (though breathing is more inhibited in sway back) but its challenging for my pelvis and hips to be straight and in alignment. Does that make sense? Could it be that I have an anterior pelvic tilt with tight abdominal muscles if my hamstrings are loose enough? I think growing up I had a sway back, but I’ve done a ton of yoga, which has certainly changed my posture and lessened my pain, but not completely healed it… Your posts are pointing me in the right direction, but assessing my own makeup is proving difficult. Any thoughts?

    Reply
    • Hi Cody. They are the same thing. When we get APT, in order to stand upright, we arch our low back (sway back). The greater the APT, the more we arch our low back to compensate. The greater the arch in the lower back, the more you have to compensate with a compensatory arch in the upper spine (rounded shoulders), then another compensatory arch in your neck (vulture neck). APT will cause the hamstrings to be overstretched. You cannot have one without the other. The amount of flexibility in the hip flexors required to allow a neutral pelvis is commonly underestimated. My metric; lay flat on your belly and place a couple pillows under your knees (raising them a few inches off the floor/mat). Keep your knees together. Now bend your knees and grab your ankles. I want my patients to be able to bring their heels down to their buttocks without pain. That is the hip flexor flexibility I want my patients to have so that they can use their core to pull their pelvis into neutral. Eventually, you will have to fix the imbalance in your upper spine to be in proper balance. Good luck.

      Reply
      • I just want to leave a warning for those who wants to try this test to go SLOWLY with bringing heels to buttocks. I tried this test and just pulled my heel like it was a lever and got sprained ligament in the knee as a result. It was nothing serious (took me about a week to heal), but still… be careful!

        Reply
  154. Hi Mark,

    Thanks for this awesome and thorough writeup. I have been dealing with APT for a long time but it got a lot worse after my two pregnancies. I am now on a mission to correct it. Can APT cause achy legs and hips, and tight neck and shoulders via a “ripple effect?” I just get this feeling that some of my other aches and pains are somehow stemming from my lower back. Also when the low back pain flares up there is a vertebra in that lumbar area that clicks/pops very frequently when I tilt my pelvis. It’s hard to resist popping it, though it seems like it might be making it worse when I do so. Any thoughts on this? I realize you cannot diagnose over the internet but any info to point me in the right direction would be greatly appreciated! Thanks again.

    Reply
    • Hey Laura,

      Can APT cause achy legs and hips, and tight neck and shoulders via a “ripple effect?”

      Yes! For sure.

      Also when the low back pain flares up there is a vertebra in that lumbar area that clicks/pops very frequently when I tilt my pelvis… Any thoughts on this?

      Sounds like you may have a “loose” (or hyper mobile) joint in your back. I would try to avoid clicking it too often as this will encourage the excessive mobility of that joint.

      It is better to keep that joint in a better neutral position so that it doesn’t need to be clicked. Fixing your APT would be the first place to start.

      Mark

      Reply
          • Hi Mark! I have been following your recommendations with varying degrees of consistency but I’ve been VERY diligent with paying attention to the functional movements and how I sit. I am so happy to report that my pain has improved A LOT! I still get occasional flares (seems to happen when I’m under a lot of stress) but not nearly as often, and the flares resolve a lot faster. That vertebra is NOT clicking nearly as much, either… probably like an 80% reduction in clicking, if not more. I am no longer sleeping with a pillow between my knees and I can be on my feet a lot longer without getting super achy. I’m really careful with how I lift/carry my children and how I hold my body when I vacuum or mop, too. It’s all adding up and has made a huge difference. I can feel that I’m still vulnerable to these issues but I’m finally confident that I can keep it under control. I’m a healthy weight already so the next stop is resuming a normal rigorous exercise routine — something I haven’t done since before I got pregnant with my 2 year old! Thanks again for your help, this whole post really made a difference for me!

          • Hey Laura!

            This comment is AWESOME!

            Thank you so much for letting me know that the post has helped out heaps 🙂 I love it when people share this with me.

            Please let me know if you need any more help and I will be more than happy to help you out with your anterior pelvic tilt.

            Mark

  155. Hello Sir!
    Thank you very much for this article! I began just 3 days ago and hope I correct my APT soon!
    I just really want some help, plz do help me by replying..
    Firstly, my ribs protrude out, i kno this is related with my apt but plz tell me how much can these exercises help in getting rid of the FLARED RIBS.
    Second and more important than the first lol, I am a male and there is a problem that is so much disturbing to me. My body is umm.. x shaped? I mean, my waist is good and slim but my hips are not well compared to it. I dont knoq how to explain it but my hips are broader than my waist and that looks very weird. I hate that. Can u plz suggest me what can I do about it? I really want to correct it. I am 95 % sure that I dont have a body like this from birth. I want a Y shaped body, so that my legs and side of legs are aligned with my waist neatly. Hope u got what I mean, plz do reply ^_^

    Reply
    • Hey Pops,

      Lower rib flare is associated with Anterior pelvic tilt and hyper lordosis.

      On top of fixing your apt, You will need to focus on keeping those lower ribs down using your Transversus Abdominus and Obliques using the DEAD BUG exercises. Make sure to not let your lower back arch off the ground.

      I will be eventually releasing a article on how to breathe properly as well, and that will help you out too.

      In regards to being X shaped, I think I understand what you are trying to say. Correcting your APT will help reduce the illusion of a bigger hip area.

      Is it bigger because of fat? Muscle?

      Mark

      Reply
      • Frst of all, thank you so much for the quick reply!! Ok now I have much more hope about fixing my ribs and getting a nice abdomen 😀
        I dont know if this is too much but I wanted an answer to many of my questions about my posture problems and I finally found you and I am really very happy that I can actually get an answer. I am sry if this is annoying u but plz consider answering my questions. I forgot asking somethings yesterday. So here i go again…
        Yeah! Firstly I also have rounded ahoulders along with apt. I dont feel much pain in my lower back but I surely have apt and it looks bad and I really wanna crrect it as soon as possible. I feel pain in my shoulders and back part of my neck and also sometimes have difficulty in breathing. So I want to ask if I shud go with some more exercises along with these ones that correct apt?(to correct my upper back too).
        Ok now, I have a considerable amount of fat in my butt area. I wana get rid of it baadly and i am gonna do some cardio and healthy eating choices for that. That also worsens the look of apt. But as of the x shape, i am sure enuf that losing fat will make that look better, but I feel that my bones are giving that x shape. So are there any posture exercise that I shud do and some i shud avoid to treat it? I hatw this and want a shape where my legs are perfectly aligned with the waist when looked at from the front( i know i hv said this before). Plz ask me to clarify anything I hv messed up here but plz help me with this.
        Ok now the q i forgot yesterday. My elbows are weird as if they are rotated a little. I dont know how to explain this too. My bones at the elbow looks tilted or something, how can I correct this. And my knees are also rotated like internally towards each other,which looks worse if i am standing with legs straight. I want help with this too
        Ok and yeah I have not much fat in my abdomen area but much fat in lower part( my butts and thighs)
        I m sry again for too much. i am just over excited at finding the help i hv been looking for since a long time.
        Thank you very much T-T

        Reply
        • Hi,

          Here are some great exercises for your rounded shoulders: How to fix Rounded shoulders.

          But if you also have neck issues, I’d recommend looking at this too: Forward head posture.

          You can work on all areas at the same time. They are likely all related to each other.

          In regards to your elbows, I’m not too sure what you mean when you say your elbows are tilted. Have you got a picture that I can see?

          In regards to your knees turning inwards, it sounds like you might have knee valgus. Click here for more info. It may be related to your APT.

          Mark

          Reply
  156. Hii mark found this site really helpful. First of all i wanna thank u for posting this.i also wanted to know, by dng these exercises regularly how long will it take to fix this condition… Thank u

    Reply
  157. Hello mark, your posts are incredibly detailed and informative. I’ve recently experienced an ache on my right hip-flexor during football (soccer), which led me to this post. Through your post, I’ve realised that the occasional lower back aches and the neck aches i hv had in these past 2 years are all part of the same problem: apt.

    And at the same time, i have flat feet too, which is probably related as well. So it all kinda finally falls together into one big picture after reading this post, and now I am much more clearer with the issues I am facing. Thanks a lot for that!

    However, this post led me to a few more of your posts: the rounded back, the forward-neck, the hunchback, and the more detailed flatfeet post. I do work in a office, and remain in a sitting position for long periods throughout the day.

    I’ve done the tests as you said in your posts:
    – my palms do face slightly backwards when they’re relaxed on my side, though not entirely.
    – my head can actually touch the wall while standing with my back against the wall, but i had to intentionally force it back a little.
    – i do see a ‘natural’ hunch on my upper back while looking at myself in the mirror from the side.

    I do realise that they are all results of the bad sitting posture and prolonged sitting. And i am really eager to give the exercises you listed a try. But, which ones should I follow, since I can relate myself to all 5 posts? Is there like a ‘master problem’ that i can tackle which will ultimately help all 5 issues? Or is there like a sequence? Fix lower body first, then upper body, etc.

    Sorry for the long question. 🙂

    Reply
    • Hi Harry,

      Although there is really no wrong place to start, but if you are experiencing pain in your hip flexors, it might be a good idea to start on working on the APT to get your pelvis neutral.

      I would then work on your hunch back and forward head posture. And finish off with your flat feet.

      Like I said, you can start anywhere and will see benefit! … But just make sure you start!

      Mark

      Reply
  158. Hi Mark, thanks for the article. You cover strengthening the glutes, hamstrings, and abs, but what exercises should we do to strengthen the obliques?

    Reply
  159. Hi Mark,

    I’ve had ATP since I was a kid but only now am realizing that it is the cause of my back pain. I recently started crossfit and I can’t go into a normal squat, I automatically lean forward (while keeping my weight in my heels) and can’t reach parallel, could this be caused by ATP?

    Thank you!

    Reply
    • Hi Lena,

      Could it be that you have a relatively long femur bone (upper leg)? People with long femurs tend to lean forward in their squat to keep the bar weight in line with the middle of their feet.

      (See image)

      Having an APT is more likely to cause you to butt wink sooner as you reach lower depths.

      Mark

      Reply
  160. Hi Mark,

    I am glad to find your site. Excessive pain and an irregular gait have been a real problem for me for most of my life and wondered what has been causing so much discomfort all this time. I had total hip replacement surgery almost two years ago, and although the hip is fine, the APT remains. It is now so bad that every pair of pants I wear dips down in front below my stomach, even when wearing a belt. I am also on the short side, (female 5′ 3″) and have very narrow hips. This means I have an even harder time finding clothing that fits right. I also have hard calluses on the bottom of each foot near the little toe. Could APT be the cause of this, too?

    Reply
    • Hey there,

      Calluses on the outer sides of the pinky toe is generally a sign that you walk on your outer edges of that pinky toe.

      This is common in people who over supinate their foot when walking.

      (See Image)

      With APT, I typically see more people with pronated feet rather than supinated.

      Mark

      Reply
  161. Hi Mark!

    Could it be possible that Anterior Pelvic tilt can be caused by walking on the balls of your feet (on your toes) too much?
    Otherwise, could an ACL tear and the subsequent way you walk, to compensate for your knee, cause this?
    Those are the only things I can think of that might have caused mine.

    TIP: What showed me that I have an APT was seeing the steep angle my belt (for my pants) was at, when I looked at a photo.

    Reply
  162. Hi Mark,
    I sit at a desk all day and have pretty much all of the postural problems you mention, duck feet, forward tilting pelvis, rounded shoulders, forward neck position etc etc. To get me started on the road to recovery, can you recommend a set of exercises I can do in about 1 hour which would target all of my symptoms? There are so many exercises on your web site, I don’t know where to start.

    Many Thanks
    James

    Reply
    • Hey James.

      Perhaps just start on working on your anterior pelvic tilt to begin with.

      Try not to overwhelm yourself with all the exercises. There’s a lot, I know.

      Mark

      Reply
  163. After years of back pain and struggling with heavy compound lifts ive come to realize ive got APT. Now that im aware of this and with the right guidance i can fix this issue and get back to a pain free life. Thanks mark

    Reply
  164. Hey mark, when you maintain neutral possition when you are walking will it take time for the stomach to come in or should it come straight away? Thanks

    Reply
    • Hey Jamie,

      Sorry for the late reply. I must have missed it!

      It will take some time as you need to have the flexibility and strength to attain the neutral pelvic position.

      Mark

      Reply
    • Hi Dan,

      You can work on the anterior pelvic tilt first.

      Scoliosis can be a little bit more difficult to treat as the spine can curve in all 3 planes. How bad is it?

      Mark

      Reply
      • sorry for my late i was taken with school stuff.
        I actually have no real idea of how bad it is but its definitely present.

        Reply
  165. Hey Mark!
    I have a fairly bad APT, it has gotten progressively worse over the past couple years, so I am glad I stumbled across your blog!
    When I’m in the plank position, is it normal for my lower back to hurt? (It gets very tight/tense and achy) I am trying to focus on engaging my abdominal muscles and keep my back straight, but I am only able to hold a plank for a little under a minute due to the pain in my lower back (mostly centers around my spine) How do I fix this?

    Reply
    • Hey Hannah,

      You are probably still letting your lower back fall into extension. This will can cause pain in the back as all the structures are getting squashed.

      Try to focus on engaging the abdominals more. If still hurting, try to perform planks whilst on your knees instead to take off the load of your back.

      Mark

      Reply
  166. Hey Mark,

    I’ve seen a chiropractor before for this condition because at one point the pain from my lower back was shooting down my leg as well. He said my hip was tilted and popped it back in place and that helped it was just a quick fix though. Do you think if I continue seeing a chiropractor that it will help in the long run with this?

    Thanks
    Nancy

    Reply
    • Hi Nancy,

      Yes – It is always good to have a health professional guide you through your rehab.

      But make sure they are providing you with specific exercises. The exercises in this post are great for anterior pelvic tilt! 🙂

      Mark

      Reply
  167. Hey Mark,
    Every time I do the dead bugs I feel tension in my lower back. I maintain contact with the ground the whole time, and I am tightening my core. Is this normal?

    Reply
    • Hi Jamie,

      You want to feel the majority of your tension in your abdominal region.

      It is okay if you feel just a little bit of tension in the lower back.

      However… Tension in the back is usually a sign that you are starting to arch the lower back (even if it is just a small amount of lift) as you drop the leg down.

      You can try to release the muscles that run parallel with your lower spine prior to doing the dead bugs.

      This will help to tone down their activity whilst performing the exercise.

      Mark

      Reply
  168. Hey Mark, I was wondering if I need to do all of these exercises in one day? And how frequently should I be doing them all together? And my APT is very bad how long do you suggest it will take to fix? And I lay down a lot, is it possible to fix APT with these exercises and stretches done correctly and still lay down for long amounts of time/

    Reply
    • Hey Marky Mark (nice name btw),

      I would recommend to do all of them everyday to start off with. Once you become more familiar with how you respond to the individual exercises, then you can start to focus on the ones that you feel give you the most benefit.

      In terms of how long it will take – that is a very common but very difficult to answer. Try to focus on small improvements every week.

      If you lay down on your back a lot, bend your hips and knees. This will reduce tightness in areas that may lead to an anterior tilt.

      Mark

      Reply
  169. Hello Mr Mark – thank you for this helpful article. I will definitely be following these exercises daily. Lately my hips are either tilted on the left or right, or sometimes both, and it’s been causing me hip and pelvic muscle pain. I am on my second week of trying to keep a correct posture at all times which seems to alleviate the muscle pain. I’ve been going to the chiropractor twice a week to adjust my hips but I’ve been trying to find stretches to help maintain the correct alignment so my hips could stop tilting out of place.

    Reading your article made me notice more that I probably also have APT. Would these stretches help my hip stay in place as well? And how often should I do these stretches? 3x a day? I have an office job where I sit for 8 hours so I wasn’t sure how to plan when to do these stretches. Any help I’d greatly appreciate!

    Reply
    • Hi Rebecca,

      These stretches will be great for your Anterior pelvic tilt.

      I usually recommend doing them at least 1/day, but if you have the time, do them as many times as you can.

      Reply
  170. Hello! Your blog has been a life saver! My posture is terrible and it’s been great practicing to fix it. However, I’ve found that since working to fix my APT, there seems to be more tension in my calves and ligaments in the back of my knee. Have you ever heard of something like this happening? Am I overcorrecting maybe? Thanks!

    Reply
    • Hey Jason,

      Do you have tight calf muscles? (Quite common in people with APT)

      With a correction of your pelvis position, your calves may be placed in a more stretched position. This may cause some tension in that area.

      Mark

      Reply
  171. Hey Mark!
    I love your site so much, and your exercises are so easy to do. My daughter also enjoys doing them with me.
    She has an anterior pelvic tilt and false curvature in her legs, and also noticed that her pubic arch protrudes quite a bit, and is very self-conscious about it. I don’t have this, and neither does my husband, so I was wondering if the tilt could have something to do with it? She also has scoliosis with a c-curve that measures at 46 degrees, if that helps. She is fifteen years old and 5’9″. I was wondering if there would be any explanation for this and if there would be anything I could do to help her.
    Thanks!
    Kathy

    Reply
    • Hi Kathy!

      I haven’t personally treated someone specifically for a protruding pubic arch before.

      But I’ll see what I can brain storm here for you…

      1. One reason could be that the actual bony structure of that area is just a bit more prominent in shape. She would be born with this. A simple Xray should rule this in/out.

      2. Another reason that may make it more obvious is that if she is quite skinny. This makes all bones protrude a bit more.

      3. It may also be related to the anterior pelvic tilt. The pubic bones can be oriented in a way that pushes the pubic arch out. This usually involves movement in the Sacroiliac joint and the joint where the symphysis pubis is. (I would recommend a health professional to look at this as it is very hard to assess online).

      (See image)

      I hope this helps 🙂

      Mark

      Reply
      • Hi mark
        Ive been doin weight training for almost 5 years everyday, but then i started to think why my glutes arent shaped very well in these years, and ive been doing lots of abs exercises but i don get the results that i want, slowly started to notice and comparing myself with others that i have a very tight hamstring though i was doing legs 3 days a week, and i also had apt before, but i didnt cure it
        So can it be a reason that i dont get the result of weight training on my body? Is it ik for me to continue wight training, and if i do the exercises above how long it take min to max i get my apt fixed?
        Thanks

        Reply
        • Hi Saeed,

          With an anterior pelvic tilt, your glute and hamstrings are in an ineffective position to function.

          As a result – you may feel a lot of tension in your hamstrings (as they are over stretched) and have poor recruitment of your glute muscles.

          You can continue to do weight training, however, try to keep your pelvis as neutral as possible.

          If you can’t maintain neutral, I would advise dropping the weight down until you can. Or, focus on these rehab exercises until you can.

          Mark

          Reply
  172. Hey Mark! Your site is incredibly helpful. I have had poor posture for years and I am eager to change. My only issue is that I can’t tell if I have sway back or ATP. Different chiropractors have said different things. If you have a moment, I would really appreciate your input.
    http://imgur.com/a/NEM6L

    Thanks for your time!

    Reply
    • Hey Jamie,

      That is a common thing people get confused about.

      You have an ANTERIOR PELVIC TILT. There is a sway in your lower back (the hyperlordosis or aka Arched back).

      … but in terms of what exercises to do, I would be focusing on the ones for anterior pelvic tilt correction.

      Mark

      Reply
  173. hey!
    to correct my apt, i plan to do squats and deadlifts.
    for my question, i plan to do it until i hit 2x my bodyweight and i will try not to gain weight. would they make my waist bigger? i really wanna know that. i don’t want a blocky,wide mid section.

    Reply
    • Hi Oguz,

      I would say the muscles around your waist will get thicker. But I think that is unavoidable if you are wanting to get stronger in the area.

      Just make your shoulders and lats massive! Then your waist will look slim in comparison 🙂

      Mark

      Reply
  174. Hi Mark, I noticed lately that I have a tilted Pelvic, but i don’t know for how long i’ve had it.. It’s really stressing me out especially that i’ve been having lower back pain. I’m currently studying abroad and can’t really visit a physiotherapist, I also noticed that my hips aren’t even which gives a weird look to my body. Please can you help me fix this and tell me how long it will take me to correct my Pelvic tilt??

    Reply
    • Hi Jaden,

      If you have an anterior pelvic tilt, then all of these exercises will help you.

      In terms of how long it will take, I can’t give you an exact time. However – you should see some improvements relatively quickly.

      Mark

      Reply
  175. Hello,

    I thought being flexible was supposed to be beneficial. My hamstrings are extremely tight, I am unable to touch anything below my knees. Should I not stretch my hamstrings at all right now? also because I have lower back pains — at what point do I start stretching out my hamstrings?

    Reply
    • Hey Shaun,

      If you have a significant Anterior Pelvic Tilt, then your hamstrings are actually too elongated. When muscles are over stretched, there is a lot of tension going through the muscles.

      (Think of a rubber band. The more your stretch it, the more tension is experienced in the band.)

      To make you more flexible, it is better to correct the pelvis position so that your hamstring muscle is not at its end range whilst you are just standing. This will allow you to access more range in the hamstring.

      You can still stretch it out gently, but it shouldn’t be your main exercise.

      Mark

      Reply
  176. Good Afternoon,

    I am a bit confused about what to do with my hamstrings. They are extremely tight, I am unable to touch anything below my knees when trying to stretch. I do feel temporary relief when I do stretch them. However, everything I am reading says I should not stretch my hamstrings.

    My question is, what should I do with my hamstrings to get them to stop cramping, and second, at what point do I start stretching? i assumed flexibility was always a plus to have, I dont understand how to become flexible if im not supposed to be stretching my legs.

    Reply
  177. Hi – This is an excellent discussion of this topic – the best I’ve seen online. I have some questions as I have been trying to fix my pelvis myself.

    First, my pelvis is definitely tilted anterior, but it also tilts (maybe worse) side-to-side. My right hip is visibly higher than my left hip, by at least an inch, probably almost 2 inches. While I am able to get the hip to rotate away from the anterior tilt with some success, the side tilt is not getting much better and it even makes walking difficult.

    Seeing a chiro made it feel better but didn’t fix the problem. Someone else had said they had a chiro who did massage and chiro and helped fix their pelvic tilt. Is this a good approach and how can I find a chiro or massage therapist who can do this?

    Second question: I do the bridge move and alternate lifting the right and left leg towards the ceiling. This move helps strengthen each individual glute (and maybe hamstring?) and I think is better ultimately than the bridge alone. But doing this exercise, and in some of the other exercises I do my hip makes a LOT of cracking sounds. Like ridiculous. I suppose this is the hip parts shifting into position. Is this bad? Is this just a sign of weakness in the muscles around the hip?

    Finally, if I have trouble with walking what are some other exercises that are good in terms of strength and aerobics for the hamstring and glutes in particular? (I’m guessing bike riding?).

    Thanks so much for this article!

    Reply
    • Hey Anthony G,

      Your best chance to fix this problem is to find the right exercises that will help reverse your postural issues. As everyone is slightly different, there are many different combinations of exercises that could potentially be prescribed!

      To find someone who can help you, you will have to rely on someone who can explain to you exactly what is CAUSING all your postural deviations.

      Single leg bridges are a progression of the normal bridge. Hip joint cracking is usually a sign that your hip joint it not being centralized causing it to “bounce” around the joint. This is usually due to lack of control of your glutes, psoas and adductors. Another issue may be due to structural joint changes in your hips (such as arthritis). I would try to move within ranges that you can comfortably control without cracking.

      Here is a list of glute exercises you can do.

      Mark

      Reply
  178. Hi Mar, Thanks for this great information. I just found out my 11 year old son has Donald Duck syndrome after he was complaining at a check up that his flat feet had been causing a lot of pain for him. I will try these exercises to help him. Thank you!

    Reply
  179. Hi Mark!
    My name is Benjamin, i’m from Nigeria.
    i bumped into this website last night and i must say, its contents have been very helpful.
    I have APT and it started about 7 years ago. The affectd leg seems just a little bit short and my hips tinier than how it use to be ; thats so annoying.
    please is there any exercise that will widen the hips or will the APT correction exercise correct that as well? please help

    Reply
    • Hello Benjamin from Nigeria,

      If APT is driving all your symptoms, then correcting will help fix all the other problems.

      I am not too sure by what you mean by widening the hips, but I will assume you are saying you want your hip muscles bigger/stronger.

      Any exercise like bridges, squats, lunge, clam shells etc that will use the hip will make your hips stronger. But you will need to be specific as to which one you will need to do based on which specific muscle you are targeting.

      Mark

      Reply