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”.

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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!

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

  1. Hi Mark,

    Thank you for your useful blog. Hope you are well during this crisis.
    I really need some help to understand which kind of pelvic tilt I have and then perform correct exercises. I have seen many doctors and therapists who are helpless for now. This issue started a few months ago and has led to L5-S1 disc disease.
    I noticed that I have :
    – a lower right anterior superior iliac spine
    – the right hip as projected forward and blocked (upper femur)
    – the left thigh more forward
    – a leg length discrepancy (not structurally), the right one longer than the left one
    – stiffness in the right leg when I walk generating pain in the knee (going inward), ankle and foot arch.

    Could you please tell me what you think?

    Many thanks for your help.

    Reply
    • Hi Ivya,

      Based on what you have said, it sounds like a left rotated pelvis.

      If your left thigh is more forward, you might have that left knee slightly more bent (or the right leg more extended?)

      When you say your right hip is blocked, do you mean it feels tighter than the left side when you let the right leg go behind you when you are walking?

      Mark

  2. Hi Mark! I have a rather unique case of ATP from childhood that has wreaked havoc on my body developmentally. I’ve had dozens of health issues because of it throughout my life but only discovering the cause now at 32. I’m under the care of a neurologist and a physical therapist, but they’re treating other symptoms and neither seem to fully comprehend what’s going on with the mechanics of my body. I discovered your site a few months ago and it has made a huge impact on my understanding of muscles and imbalances. Its allowed me to understand just a little about what’s going on with my body right now. I’m at a point now where my pelvis has been pivoting upward since September 2019 (on its own!) and the changes in the rest of my body are almost unbelievable. It hit me just two weeks ago that my spine is elongating and I need to see someone who better understands what’s happening. I was hoping to just share some of my symptoms and experiences and see if you could provide any insight. Thank you for all of the great work you do as if appears to be helping countless people. Hope you’re staying safe during all this craziness.

    Reply
  3. Hi mark.
    I have a successful posture fix experience.

    How can i share this experience with you? Do you have email?

    Reply
  4. 1. Your site has been a huge help while i cant go to my chiropractor, i donated a small bit wish i could of done a-lot more but the Corona virus might make some of us lose our jobs in my house so I have to be careful right now. Ty for all the help.

    2. My pec minor was 100% WAY tighter on my left, but it doesn’t seem like thats the main cause as it didn’t help at all. Even tho it didn’t help i will be stretching it from now on, i guess i will have to wait till my next appointment IRL to find the cause :(

    3. My final question, What are your opinions on using Physiotherapy/ Manual therapy before my chiropractor appointment to loosen up/release all my tight muscles and then getting everything adjusted at the chiropractor would it make the adjustments work better? Or should i do it after a chiropractor appointment? Or use them on opposite days? Would doing both at the same time help/expedite all this in your opinion? (I’m talking about my Lateral+Anterior pelvic tilt And mild scoliosis not my shoulder issue)

    Reply
    • Hey Tommy,

      1. Thank you very much for your donation. There are only a handful of people that have donated and I appreciate it a lot!

      2. Might need to give it time. A tight pec minor can take awhile to release ! (think about how long it has been tight for)

      3. I feel a physiotherapist and chiropractor (of course- it really depends on the individual practitioner) can provide all of the treatment. Keep in mind – some physios do manipulations as well!

      Mark

  5. Hello Mark,

    I have been seeing a good chiropractor which is helping, but i have a few questions. I am having a very hard time because i have SO MANY tight mucles, I have Anterior and lateral pelvic tilt, and mild scoliosis. (I think i got scoliosis from the pelvic tilts)

    1) When i try to walk with good posture my lower back IMMEDIATELY starts to hurt.

    2) I noticed this when trying to do an Overhead Press, I cant take my left shoulder to 90 degress, when i do and try to point my arm upward to do the press a muscle at the bottom of my shoulder blade hurts, and my arm leans forward it wont go straight up. Also when i do Front Raises a muscle in my left shoulder pops. Is this because of lateral pelvic tilt, this IS the side my hip hikes up on, or just coincidence. Please lmk what my issue is called or things it could be if you know

    3) For someone with A lot of tight muscles from Anterior and lateral Pelvic tilt, and mild scoliosis, would you recommend Physio Therapy or regular Physical therapy. My main problem is tight muscles, and i am so tired of stretching that i pretty much only stretch like 2x a week now because theirs so many that its extremely tiring to do. I can do the muscle strengthening myself at home. So regular Physical therapy or Physio Therapy.

    Reply
    • Hi there Tommy,

      1) If you have anterior pelvic tilt and it hurts when your try to walk with good posture (which I assume you are trying to be more up right?), my assumption would be that you are extending your lower back too much. Make sure you do not have a rib flare when you are walking. This should take some pressure off the lower back.

      2) Sounds like you are either lacking shoulder External rotation +/- have an anteriorly tilted scapula. Make sure you know how to perform a posterior tilt as indicated in this blog post: Rounded shoulders. You need to think about TILTING (not pulling back) the scapula backwards. A lateral pelvic tilt can certainly affect how the shoulder is working… but I would start at the shoulder first)

      3) Physiotherapy and Physical Therapy is the same health profession. (Just different names in different countries). I strongly advise everyone to see a health profession in person as they can do a much more detailed assessment on your body.

      Mark

    • 1. I think this is correct, I push my lower back forward and squeeze my glutes a little, I must be pushing too far forward bc when I walk without squeezing glutes or trying to fix lower back I can walk for ages and it doesn’t hurt at all. Ty for this.

      2. I am tilting. But the bottom of my scapula or a muscle starts to hurt and won’t go farther. Is this because of a tight muscle? I’m trying to learn to use my left hand as much as my right and when I went to brush my teeth with my left hand today when I brought my arm up and started brushing left to right my shoulder was popping constantly. When I lower my arm and pretend like I’m brushing my stomach left to right it’s completely fine. So it’s when my arm is up. But with my arm low I still can’t tilt it 90 degrees. Does this narrow it down at all? If not that’s fine, your tutorial has been very informative and helped me a lot.

    • Hey Tommy,

      My guess would be a tight pec minor that is resisting the tilting. This could possibly cause a muscular strain at the base of the scapula.

      You can try releasing/stretching this muscle (in the Rounded shoulders blog post) and see if it helps!

      Mark

  6. Hi Mark, I discovered your page few days ago and I absolutely love it! I have been having postural pain for year, and I had to give up my piano career because of that.
    Long story short, I have a hunchback. Recently I have been trying to fick that through foam roll exercise. It actually works magic and I can stand straighter. However I notice that, when I stand or even sit straighter for some time, I start having pain on my mid back! (red area in the picture at the bottom). Obviously my mid back is now taking all the stress my upper back was taking before.
    However I am not sure how to solve this. I don’t think I have a clear case of tilted hips. Or do I? What do you think I should do? Strenghten my hips? My abs? Exercising the lower back? The mid back?
    Please help, I would really appreciate any help! 🙂

    my picture:
    bit.ly/postureValNF

    Reply
    • Hi there Valerio,

      It might be a case of just letting the body get used to the new posture. Strengthening your mid back in this case might be helpful.

      If you are getting some pain, I would recommend that you actually ease off then amount of correction that you are doing by 10% and see how that feels.

      For hunchback posture, I would recommend this blog post.

      It doesn’t seem like you have an anterior pelvic based on the photos provided.

      Mark

  7. Hi mark,I had a rounded shoulders for 10 years and I do exercises for 2 weeks and my posture become so great,but after 4 days I noticed APT become to me!!! I really want to know why this happend???
    I’m so sorry my grammar wrong

    Reply
    • Hey Abdo,

      If you improved your rounded shoulders but then it made you have an APT, it is likely your lower back may over extended whilst your were bringing your shoulders back. This is compensation.

      Try to pull your shoulders into a better resting position without arching your lower back.

      Mark

    • Hi Abdo, I think I had a similar problem, read my post! I started getting the pain on the lowerd/mid back associated with APT. I am doing some stretches for now and during the exercise I am being really careful to NOT arch the lower back.

  8. Hi again Mark, I was just wondering if it would be okay to train lower abs with weight (so i can implement progressive overload) or will that cause the hip muscles to take over?

    Reply

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