How to fix Anterior Pelvic Tilt

anterior pelvic tilt

What is Anterior Pelvic Tilt?

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


  • 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.

It may lead to conditions such as:

(Note: If you have pain associated with these conditions, it might be an idea to decompress your lower back to reduce your symptoms before starting the exercises.

The content presented on this blog post is not to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only. For more information: Medical disclaimer.

Test for Anterior pelvic tilt

anterior pelvic tilt test


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


  • 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?


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)

releases for anterior pelvic tilt


  • 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

lat releases for apt

  • 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


  • Locate the target muscles:
    • Rectus femoris
    • Tensor Fasciae Latae
    • 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


  • 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 stretch


  • 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 Fasciae Latae


  • 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.
  • For more stretches, check out this post: Tensor Fasciae Latae stretches

d) Groin stretch

butterfly stretch


  • 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


  • 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


  • 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.
  • Do you want more stretches like this? Check out this post: Latissimus Dorsi Stretches.

g) Quadratus Lumborum


  • 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


  • 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


  • 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


  • 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


  • 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


  • 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 start position glute strengthening for anterior pelvic tilt


  • 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 post: How to activate your Glutes.

b) To strengthen your Hamstrings:

Hip lift


  • 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 1core exercises


  • 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


  • 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)


  • 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


  • 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


  • 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

glute activation


  • 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


  • 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


  • 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



  • 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!)



  • 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.


hip flexor strengthening


  • 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.
  • If you feel a pinching sensation at the front your hips, you may have Hip Impingement.

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.

For more information:

b) Lumbar Hyperlordosis


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

For more information:

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:



  • 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.
For more information:

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?

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!

840 thoughts on “How to fix Anterior Pelvic Tilt”

  1. Hi mark I wasn’t sure which blog to post on so I choose this but my problem is I’m wanting to know why my rec fem qaud muscle is so big and powerful on myself both sides but my vastus medialis and vastus lateralis are like tight and tucked away and when I train my quads my vastus medialis and lataralis fatigue super quick and my along with it my calfs muscles feel tight and tucked away aswel even though I stretch them heaps

    • Hey Robert,

      It could be related to an anterior pelvic tilt which places more pressure on the quads and calf muscles. (Which I assume you have as you are commenting on this blog post).

      Are you involved with any particular sport?


  2. Hey Mark here is the article I was referring to a few weeks ago. Warning it may be a bit long, but interesting when you have time let me know your opinion

    • Hey Jay,

      I had a quick look at the post you sent.

      Basically – I agree with most of it.

      You can’t blame APT 100% for lower back pain. There are many people with an APT and have nil symptoms whatsoever. At the same time, there are people with lower back pain with no APT.

      Addressing APT is actually one of the last things I address when dealing with someone with lower back pain. It is more important regain the patient’s full movement, control/strength and confidence in their lumbar spine.

      Do I think APT may be a factor in a certain amount of people with lower back pain? Yes. Do I think APT will always end up with lower back pain? No.

      If you have APT and a facet joint problem, the extra lumbar spine extension could actually be causing more pain. In this case – I would be more inclined to address the APT sooner. If someone has a posterior disc bulge and APT, I would give the posterior disc bulge priority in terms of treatment. I tend to use to extension-based exercises to address posterior disc bulges. See post: Bulged Disc Exercises.

      My belief is that if your lower back lives in extension (as related to the APT) in standing, then it is likely your back will be weaker/not accustomed to flexion. So when people to inure their backs, a good majority will injure their back in flexion.


  3. Hi Mark!

    You help a lot of people. I appreciate it. Thank you very much!

    I read a lot of post in this website. My problems are:
    anterior pelvic tilt (also I have hyperlordosis)
    flared ribs
    lateral pelvic tilt
    scoliosis (cobb angle is 4.2 according to the x-ray).

    Which problem should I address first? I tried to address APT for 4 months. But results are not that good. (I discovered your website recently. So I couldn’t try your exercises yet.) Maybe I thought that I should focus on my another problems first but I can’t decide where should I start from.

    Best Regards.

    • Hi Ali,

      You can start in any area.

      Perhaps try out the mentioned exercises in this blog post for the next 6 weeks and see if there is any change.

      If not – you might need to target a different area.


  4. Hey Mark sorry I left thought I left a link in the last article, unless this website maybe blocked it as spam?, not sure but it was another opinion on apt and I wanted to know your opinion on the article.
    It’s this one
    It’s from msk neurology called really assess lumbar lordosis
    If not it’s cool be safe!

  5. Hi Mark
    I have a Anterior pelvic tilt doing exercises I feel that the tendons are tight especially when using exercises hip flexor and Gluteals

  6. can I do free squat exercise 15repx3 daily along with apt exercises to strengthen my glutes and hamstring. also can I do med ball slam for core strengthening?
    does it affect my apt badly or its booster to other apt exercises ?

  7. Hi Mark, I hope you have a good holiday!

    I’m worried about my posture because I want to start exercising but I don’t know if it will be safe since my posture is so bad. Should I wait until after I fix my posture or is it ok to start lifting weights now? I’m discouraged because I want to get in shape, but with such bad posture, I don’t know if I will be able to start lifting yet, or if it will take a long time to fix my posture so I can start lifting. It could take years to fix my posture, and then even more years to get in shape, but I don’t know if I’ll live long enough for that, haha!

    What do you recommend for me if I have multiple posture issues at the same time? I have (I think) forward head, rounded shoulders, flared ribs, anterior pelvic tilt, hyperlordosis, flat feet, and duck feet (on one side). So I was confused whether I have to do exercises from the 7 articles for each issue, or if there’s a way to just do a few stretches that will fix most of these issues at the same time.

    By the way, this is a really great website! Thanks for making everything so specific, it’s very helpful!

    • Hello David,

      In my opinion, you could probably do both at the same time. Exercising has so many health benefits!

      The main thing is that you perform all the exercises with good lifting technique and without any pain.

      If your body is locked into bad posture, you might need to modify a few exercises so that you can perform it to the best of your ability.

      In regards to having multiple postural issues, I would generally recommend people to pick one area and just focus on that. Get the most out of the exercises, and then once you feel you’ve taken them as far as you can, move onto the next area.

      Addressing all areas at once is doable, but very time consuming. Once you know what specific exercises help your individual postural issue, you can concentrate on the few that will give you 90% of your results.

      All the best!


  8. can I do free squat exercise 15repx3 daily along with apt exercises to strengthen my glutes and hamstring, does it affect my apt badly or its booster to other apt exercises ?

  9. Hi Jay,

    This is a great post, so thank you.

    I have an anterior pelvic tilt that I am working on. After working on the glutes they are much stronger. I have poor hip extension which I am also working on, especially in bridges etc. I have spent nearly 3 years after having a baby trying to tighten up my abdominal region, specifically the lower abs. I hardly ever feel any burn after a good deal of core work. My friend mentioned that maybe my abs were over lengthened from too much yoga post baby and alignment. Are there any exercises that you would recommend to fix abs that have been over stretched? Thanks!

    • Hey Kelly,

      Not too sure who Jay is but I assume you mean me ! :)

      Any exercise working on the core (eg. dead bugs and its many variations) and posterior pelvic tilts (eg. reverse curls) will help with the over-lengthened abdominals.

      I would also recommend addressing flared ribs (if you have them).


  10. Hi Mark

    I have hyperlordosis, anterior pelvic tilt, a military neck – loss of curve in cervical spine.

    i have really bad digestion / indigestion issues…i have seen doctors who have done various tests and found nothing. i have had it for 6 years, it’s ruining my life.

    i get indigestion, food sits in stomach, i have to force burps out, i can’t take deep breaths in, i can’t yawn, it lasts a few days, goes, then come back. i get it after eating only

    i did some research and then my chiropractor also told me, nerves in your spine can affect digestion.

    I found T6 is responsible for stomach issues. is there a way i can re-align this verterbrae myself? it’s ruining my life

    also, when i use a massage ball on my traps they are as tight as hell…which verterbrae is this and which posture related issue is this from?

    sorry for long email, but i really need help. i know you can’t diagnose health issues, but it seems like it’s not one, but a posture / spinal / alignment issue

    Many thanks. i hope you can help


  11. Hey Mark hope everything is well, I have a few more questions.

    My quads are so tight that when I try and put my pelvis in a neutral tilt I have to literally bend my knees.

    My question is how should I go about walking normally? Do I walk around with my knees bent? Lol or do I just try and stand tall as possible?

    Do I squeeze my glutes at all how should I focus or my walking posture?

    Similar to yoga mountain pose?

    • Hi Jay,

      If your quads are locking your pelvis in an anterior pelvic tilt, you will need to work on lengthening them.

      Do not force the pelvis to change when walking. (especially if the tightness has not been addressed)


  12. Many thanks Mark. By wearing shoes while doing them, I can fit the anterior pelvic tilt tasks into the best place in my overall list of exercise items, some of which I do wearing shoes, and others barefoot. By the way, I started doing over a dozen of your anterior tilt tasks a couple of days ago, and they are brilliant!

  13. Hi again Mark. I have just started many of your tasks from this web page for anterior pelvic tilt. In the photos of you demonstrating each task, you are doing them barefoot. Is it OK for me to do them wearing my usual trainers?

  14. Hi mark,
    Love your site!
    I have a question can tight adductor muscles cause back pain because I have super tight adductor muscles and back pain and I can’t seem to get to fix either of them any idea on what could be going on?

  15. Hello Mark. I just love how your site has a page for every common postural issue. I believe I have anterior pelvic tilt on one side leading to a slightly rotated pelvis as well as a winged scapula on the opposite side of the APT. I can move my pelvis to a neutral position like you said in the page which means I should focus on strength more than stretches. However, with a less common case like mine where APT exists on only one side, wouldn’t it be more likely that only one of side of the pelvis is tilted due to tight muscle(s)?

    • Hi Jake,

      It sounds like you might need to follow the Rotated pelvis exercises.

      However – If only one side is truly tipping forwards, you may have a lax Long dorsal sacroiliac ligament on that same side. This would likely accompany tightness in the muscles such as the quadriceps and lower back erectors on one side.


    • Thanks for the reply, Mark.

      I was previously doing your routine for a right rotated pelvis, but I do believe it is anterior pelvic tilt on one side after examining the pelvis from both sides. It is ironic that you mention tightness in the quads and erectors (if the issue stems from a lax long dorsal SI ligament) because my quad is extremely tight on the side with APT, and I have had tightness in the lower back on the same side. Assuming it is a lax long dorsal SI ligament, how would I go about fixing the problem? Just doing stretches and releases for the tight muscles? Also, do you accept donations? I have been extremely grateful for your help, as it has been more beneficial than my chiropractor and physical therapist visits in the past.

    • Hey Jake,

      I would start by releasing the tight quads and erectors at the back.

      Follow that up with some glute activation exercise.

      Then onto Core exercises.

      The glutes (and hamstrings) and core will help hold the pelvis in the right position.

      I would also recommend trying out this exercise here to help reposition the anterior rotated pelvis.

      Lie on the floor with your foot onto a wall. (see above)
      Place your knee in a position where you just start to feel a pinch in the hip.
      Drive your heel into the wall for 10 seconds as hard as you can.
      Aim to feel your glutes contract as you do this.
      Drive through your heel.
      If able – try to move closer to the wall as to increase the amount of hip flexion.
      Repeat 5 cycles.

      I have a donations page which can be located here. (Many thanks in advance!)


  16. Honest and fair answer thanks mark. I too am concerned with the my current posture and “hyperlordosis” I don’t want back problems in the future when I’m older. Mobility is really important when you get older. I’ll continue maintaining good posture standing, sitting and working out.
    My hip is pointed so far down it looks so bad almost as bad as trumps “apt” lol. Lots of confusion and research and opinions among physiotherapist and chiropractors.

    For example one guy at msk musculoskeletal neurology says squeezing the glutes and pushing the hips forward to neutral pelvic tilt is bad as people usually have thoracic instability and that’s usually gets confused for apt.

    How do you suggest I move forward just keep it simple?

    • Hey Jay,

      Squeezing the glutes/hamstrings and driving your hips forwards is what I personally refer to as a sway back posture.

      If you have tight muscles such as the hip flexors which are driving your anterior pelvic tilt, I would start addressing these first.

      If there is no true tightness, I would assume you would have a control issue which might be related to poor core and trunk control. The core exercises mentioned in this blog post 9esp. the dead bug) is a great place to start.

      Also check to see if you have good thoracic mobility.


  17. Hey Mark I’m back lol, long story short here we go

    Had a free consultation to see a chiropractor so I went. The chiropractor didn’t do a physical examination we sat down in the doctors office and I asked questions about apt and hyperlordosis.

    I told him I think I had apt/hyperlordosis and told him about the research I did online and the different tests I did like the wall test and the floor test etc. He said those tests were 50/50.
    He then told me everyone has a different range of apt they can have and used examples of dancers. He said as long as I can function with it it’s fine maybe do some core work and stretch the hip flexors.

    I was like ok but when I do these tests my whole arm fits behind the curve in my back. He said again as long as there is no pain and I can function and maintain good posture habits don’t worry about it.

    He suggested doing some core work, but I was like ok but when I stand in the mirror my pelvis is tilted so far down and my back is curved and my butt sticks up etc. He then said by looking at me sit he says he could tell I have tight hip flexors and a slight hyperlordortic curve. He said in popular culture women with really big behinds usually have hyperlordosis and apt is in a range.

    It was a bit disappointing tbh, he did recommend seeing the spine specialist as they are better versed with that.

    Now I’m wondering if I should work on my apt/hyperlordosis or just leave it as I have no back pain. He did mention to practice good posture habits and simple 5 to 10 minutes stretches but as long as I’m not hunched over it’s not a big deal.

    What do you think should I get a 2nd opinion or maybe I should have seen an actual physical therapists as opposed to a chiropractor?

    • Hey Jay,

      This is the big topic debate in the posture realm.

      I would tend to go with addressing posture with the goal with minimizing any potential issue in the future.

      However, on the flip side, why fix something that is not broken? If you are moving effectively, have good flexibility, strong in all movements and have no pain, is there an immediate need to address posture? Perhaps not straight away, but over time, postural related issues can eventually arise.

      I am not sure what a spine specialist would do for you if you have no symptoms however.


  18. Hi Mark,

    I saw you posted my other question about surgery but didn’t reply so I guess that means you don’t know, thanks anyway.

    But I have a question about massages today. I know everywhere tells you if you have anterior pelvic tilt DO NOT stretch your hamstrings because it will make it worse, but every massage therapist I’ve seen has said I should get them massaged. I know stretches and massages are a lot different but some places online says don’t touch your hamstrings period some do. So I was wondering what is your opinion on massaging hamstrings.

    Also if it IS BAD to (massage not stretch) your hamstrings with APT is it also bad to massage BOTH glute mediuses and Both QL’s when you have Lateral pelvic tilt? I read your lateral pelvic tilt page so I know which side to focus on in massages if your not supposed to do both.

    Thanks for any help.

    • Hey Tommy,

      I’ll try get to your other comment soon! (I get a lot of comments and so little time to answer, some comments get missed)

      It is perfectly fine to stretch/massage your hamstrings if you have APT. (But it shouldn’t be the only thing you are doing to the muscles around your pelvis)

      (Same opinion for the glute medius and QL with lateral pelvic tilt).


    • Hey J,

      Variations of the dead lift are perfect for the upper hamstring.

      If you would like to target the lower hamstring, exercises like the nordic hamstring exercise will be great.


  19. Hey Mark awesome informative site, thanks for your work. I scrolled through the comments to see if I could find answers to my questions. And I did find most of them, but I have a few more.

    1.I have APT and hyperlordosis, I was wondering if I can still lift weights or jump rope or do some sort of kettlebell, yoga or elliptical machine while doing these stretches? Pretty much which exercises are the safest?

    2.Can the exercises be done more than once a day? Or just once a day 3 to 7 days a week?

    3. How much height can be regained is 1 1/2 to 2 inches possible if its severe?

    4. Can I mix it with other stretches from different youtube videos like a quick 10 minute morning stretch?

    • Hi Jay,

      1. You can do all of the exercises that you have mentioned. Try to keep your core engaged throughout.

      2. Yes – it depends on how much your body can comfortably tolerate.

      3. Yes – I wouldn’t be surprised!

      4. Of course! More the merrier.

      Good luck.


  20. Hey Mark excellent website

    I have a few questions
    First I would say I think I have pretty bad APT I did the floor and wall tests and can fit my whole arm behind the curve of my lower back. Luckily no pain so far. assuming I have apt or lordosis due to failing many self assessment tests I was wonder besides fixing my posture health does fixing apt and or hyper lordosis regain or”increase” lost height? I heard it can be and is an added bonus to fixing apt/lordosis. Generally is it possible? Have you seen it happen? If so generally how much an inch on average? Inch and a half? I’m really curious. Some websites say it’s up to 2.5 inches, what’s the most you seen? Thanks appreciate it

    • Hey Joshua,

      It depends on how severe the APT is in the first place.

      2.5 inches is quite a bit, but I would not be surprised if one reclaimed this amount with a severe APT.


  21. Hi Mark,

    I am having difficulties in the iliopsoas, rectus femoris and lower back stretches. The first two I feel more on my knees and the lower back I barely feel the lower back stretching (the butts come out from the seat). What can I focus on?
    I also have trouble getting the lower back to the ground on the diaphragmatic breathing without using too much strength from the abs or my legs – sometimes even stressing neck. How can I approach it correctly?

    • Hey Gabriel,

      Stretching is all about a game of angles, so if you feel that you’ve tried every angle and still can’t find that stretch, the next best thing would be to focus on the massage ball releases.

      If you find it hard to flatten your lower back whilst doing the breathing exercise, try bending your hips to ~90 degrees and rest the back of your calf muscles on a chair.


  22. Hiya Mark,
    I’m wondering I have a problem with upper back pain my tspine just feels locked…
    I’ve got good rotation through my hips and spine when I rotate to the left but when I rotate my hips or my trunk to the right it’s super tight and doesn’t want to rotate any idea what I need to do?

  23. Hi Mark,

    I can’t figure out if I have APT, Hyperlordosis or flared ribs (or all of them). In this case, do you suggest doing the exercises for all of them? If so, how often should I be performing the exercises for optimal results?

    Thanks for all your hard work, it’s much appreciated,


    • Hi Jonathan,

      It is very common to have more than one postural issue.

      In terms of where to start: I would just suggest starting on one area and see how the body responds. Once you feel you have achieved as much as you can in this one area, move to the next.

      If you APT, hyperlordosis and flared ribs, I suggest working on the APT first as the other 2 may just automatically correct with the APT correection.


  24. Oh and to add onto my last comment I just posted i forgot to add this. I have so many issues around the same area that when I try to fix one issue it hurts / impedes me from trying to fix the other. For example I think on top of all that i may have a rotated pelvis. And when I try to do ANY QL/ Oblique stretch it hurts the other side of my body and everything feels uncomfortable and I have to stop almost instantly…. all I can do is massage the area… which doesn’t help completely with the issue because Massages mainly help with mobility, all studies show that it doesn’t help with flexibility like stretching does and I can’t stretch. Just like I can’t stretch my upper body.

    I have a tight chest possibly giving me rounded shoulders. But when I try to do any chest stretch my delt feels like it’s going to bust, and also my scapula feels like it’s stuck and starts to hurt because I have like 3 different issues in my shoulders. Everything impedes me from fixing the other. And while I’m slowly fixing a few of my issues it’s spreading throughout my entire body and now my entire body is tight and pulling me a different way. And it’s extremely affected my sleep I can’t sleep. So I get constant headaches because I’m very headache prone always have been. So between around 12 different posture problems I’m having I can’t sleep, and every issue is causing me a problem on fixing the other issue. So if you know anything about surgery or if theirs some type of posture surgery i would highly appreciate it.

  25. Hey I was here a long time ago doubt you remember me. I have Anterior Pelvic tilt and Lateral pelvic tilt, winged scapula, a lot of shoulder issues. And since then my issue has progressed, while I’ve been strengthening my muscles and I have been noticing some progress my issue continues to spread, I know have Diastasis recti(Poor TVA control) also what causes Anterior Pelvic tilt) I now also have forward head posture, which also messes with my shoulders. And more posture issues i don’t feel like typing. My entire body from head to toe is tight. I’ve had Anterior pelvic tilt for about a year now while it’s gotten better and i work my ass off it just work fix. I workout weak muscles, stretch, get massages and see a chiro for adjustments

    And everything is spreading and just getting worse despite how much I’m doing.

    So before I just give up i was wondering if you know if theirs any surgery for posture that will fix atleast just a few of my issues. Like surgery for anterior pelvic tilt and my shoulders.? I know theirs surgery for diastasis recti. But if I keep anterior and lateral pelvic tilt and poor TVA control my abs will most likely spread again so getting surgery for just that will most likely be pointless.

    So I’m 100% set on wanting surgery or just giving up. I’ve gave it all i had for a year for nothing to fix, just spread. Spent money I don’t have on Chiro appointments, massages, etc. Are there any surgeries to help with Posture/ my issues. My entire body is tight and constantly pulling on me I’m done

  26. Hi Mark,

    I am also a physiotherapist but in a different posture management role. I deal with 24 hour posture management of the complex patient and make recommendations for seating and lying equipment as well as custom contoured seating. Ironically, I have terrible posture!!!

    I have VERY tight hips, very anteriorly tilted pelvis and very weak core. I also have hypermobility syndrome and so tend to hold on with all of my longer muscles. I am developing a thoracic kyphosis and left lateral curvature. My pelvis is oblique (up on left) and I experience a lot of tension on my left side as well as a lot of left hip pain. Other areas of pain are thoracic and neck. I have been advised that it will be difficult for me to stretch due to my hypermobility.

    I am struggling with trying to find a good starting point as it seems I have to work on all aspects of my posture. I can just about reach a neutral pelvic tilt, but that is difficult.

    Any advice would be very much appreciated.

    • Hello Sabrina!

      Glad to see a fellow physiotherapist here.

      If you have a hypermobility syndrome, I would caution the use of stretches. However – if you know that you have tight hip flexors as per Thomas Test, you may be relying on these (likely in conjunction to other muscle groups) to maintain your posture. Strengthening the weak muscles will be important! (esp. anterior abdominal group, hamstring)

      You mentioned that your pelvis can reach a fairly neutral position, is this the same with your thoracic spine kyphosis? These 2 postural presentations tend to influence one another and most likely both need to be addressed.

      In terms of a good starting point – if you specifically have left hip pain, I would perhaps recommend addressing the pelvis tilt first.

      See post: Lateral pelvic tilt. (If you are not tight in the muscles I recommend to stretch, go straight to the strengthening exercises)

      Once your left sided symptoms have settled, you can now tackle the anterior pelvic tilt or the thoracic spine.


    • Thanks Mark. I’ll take a look at that page. Thoracic kyphosis seems to mostly flatten in supine although shoulders remain protracted. It’s very hard to maintain good natural spinal curves in sitting.

  27. Hi Mark, I have bad apt, and I have been doing hip flexor stretches for long period but my psoas length hasnt changed over time when i test it with Thomas test (my leg dont drop on table) , and my apt is almost the same from the beggining. I learnt how to properly stretch so that shouldnt be the problem. I have noticed that when I lift my leg, im little shaking in that leg, but I can hold it more that 30 sec without drop (i dont know is that weakness of hip flexors). I have very bloated abs. I dont have fused joints, I can reverse spine. I wanted to know, why my posture isnt changing? I need to tell that I dont sit all day, and im trying to maintain neutral spine through the day.
    I would be grateful.

    • Hi Nikola,

      Are you able to perform a posterior pelvic tilt to neutral pelvis position?

      If not, your hip flexors may indeed still be very tight.

      It sounds like you may be relying on your hip flexors to hold up your posture. How does the rest of your posture look like?


    • Hi Mark, thank you for answer.
      My whole posture is bad. I have forward neck and winged scapula. But apt is my biggest problem so I wanted to fix it first.
      I cant rotate pelvis in neutral position.

    • Hi there,

      If you feel that you have done everything that you can do for the pelvis, I would recommend addressing other areas of your posture that might be influencing the pelvis to tip forwards.

      Any hunchback posture?


  28. Hi,
    When I lift my right leg up to my chest whether I am standing up or lying on the floor, I hear a “clunk” sound come from around my hip/pelvic area. If I move my leg outwards and lift the leg again, I don’t hear the sound. It feels as if a bone is rubbing against another bone but I’m not too sure. There is no pain, but do you know what this might be? I also have patellar maltracking which is not resolving itself by strengthening the VMO and glutes and I think this may be linked. I also sit during the day more than most people. I wonder whether I have anterior pelvic tilt. Thanks!

    • Hi Kev,

      It could be an issue called Snapping hip syndrome. It’s where the tendon flicks over a bony prominence in the pelvis.

      This is actually the next blog post that I will be covering. Make sure to follow me on facebook to be notified when it is posted.


  29. Hey Mark.
    Last year I had APT, a lot of back pain, neck pain…

    I decided to fix my self.
    I learnt about anatomy and did a lot of stretching exercises, and a lot of yoga.

    All of my problems fixed except one of them “Back pain when sitting” .

    Now I have a geat posture when standing. I am pain-free when standing or walking. I have no more neck pain.

    I feel like I can’t control my pelvis to don’t rotate anteriorly during sitting.

    I stretch my Ql, psoas, quads, hamstring, lats, traps, and erector spinae BUT I can’t see any improvements….

    I have a friend who have PPT but he don’t have any back pain. I saw him and I figured out that he can control his pelvis smoothly when he is in sitting position.

    ( also “lying pelvic tilt” exercise is very painful for me)

    Can you help me? 😢

    • Hey Mark, I few days ago I figured out that the problem isn’t in my back.
      I found one pose/exercise/… That helped me a lot.

      “agni sara” was it’s name.
      My back pain approximately eliminated.

      Thank you for sharing informative content.

  30. I have been dealing with an APT for quite some time and I’m wondering if these exercises can do good for me even if I sit at a computer all day at work ?

  31. Mark,
    I also suffer from plantar faciitis along with the hip/anterior pelvic tilt. My podiatrist prescribed Vionic sandals/shoes which have helped the pronation in the feet (somewhat) but when I change to any other type of shoe my BACK/lower glutes immediately feel excruciating PAIN. This has been an alignment problem for the past 2 years. Can you help me?

    • Hi Barbara,

      If you are an over pronator, it might be an idea to try to do exercises targeting the feet.

      If you find the vionic shoes help with the lower back pain, strengthening your foot arches may also help.

      Check this post: Flat feet exercises.


    • Mark,
      Thank you for your reply. My podiatrist claims I have high arches. The heels are my problem causing me to walk on my toes. When I step down it feels like spikes going from my heels to my lower back/glutes. I have an extremely tight hip flexor and groin. PAIN is a constant condition. Have been unable to stabilize my anterior pelvic tilt either.

    • Hey Barbara,

      When you say, “When I step down it (heel strike) feels like spikes going from my heels to my lower back/glutes”, this automatically makes me believe that there may be an issue with the nerve from the lower back/glute to your heel.

      If this is the case – you will mostly like need to address the flexibility/sensitivity of the nerve that runs down the back of your leg.

      If you look up “Sciatic nerve stretch”, you can try out some of the suggested exercises there.

      It might also be an idea to get a scan to the lower back to see if the nerve is being impinged.


  32. Can’t thank you enough for posting this information.
    I have been suffering 2 years with pain in my hips, hamstrings and BACK!
    Have been unsuccessful reaching a permanent neutral alignment when I stand and walk.
    Sitting is much easier. Physical therapy, podiatrist, chiropractor, MRI – I am hoping these
    exercises will help me overcome this horrible misery.
    Thank you again.

    • Mark,
      Is there any type of pelvic tilt belt that will help correct/support my back. Standing and walking are so painful.

  33. Hi Mark,

    Thanks so much for all of your articles, they seem far more comprehensive than anything else I’ve found online. I just have one question. You mention here, and in some of your other posts, that focus should be placed on releasing/stretching before moving on to strengthening. Is there a rough time period that should be spent on releasing/stretching before moving on to strengthening? And also, when we do move on to strengthening, should we stop doing most of the releasing/stretching exercises, or do these still need to be incorporated?

    Thanks for your help,


    • Hey Gavin,

      It depends on how tight you are. Naturally – if you are very tight, you need to focus more time on this.

      (In people who do not have tightness, they can skip straight to the strengthening exercises.)

      If you find that you are no longer tight and focusing on the strengthening exercises instead, it is completely fine to skip the stretches.

      However – if you are still standing with an APT, I would assume your muscles will eventually get tight again.

      So you might need to do both for some time!


  34. Hi Mark,

    Hope you’re well.

    I’ve being doing a mixture of these exercises for some time. I have improved my plank from 30s to 2 mins max hold (I average about 1 min, 40 secs) and do planks daily. My hamstrings and glutes are quite fired after doing glute bridges and hamstring raises against the wall (I also run 5ks few times a weeks and squat / deadlift when gyms were open).

    I still have APT. I’m thinking this is mostly due to my lows abs and hip flexors being weak. As you stated, hip flexors being tight due to being weak is true for my case I think as a do stretch and foam roll multiples times a week to release the muscles.

    My question is, can I start incorporating situps too strengthen my hip flexors and my lows abs? Even though I can hold a plank for 1min 40s, I can’t do a situp without anchoring my feet (weight on top) and working my hip flexors; which may need strengthening so why not? Also, I have tried anchoring behind my heel for hamstring activation but my low abs are so weak that they can’t pull me up.

    Thanks for your time.

    • Hi Anees,

      In terms of addressing your APT: I would recommend reverse abdominal curls instead of sit ups to bias the lower abdominal region.

      If you feel you have weak abdominals/hip flexors and want to strengthen them, then sit ups are fine. (Or crunches)


  35. Hi Mark!

    I don’t know if you’re still reading your comments but I hope you do!

    I’ve been experiencing hip pain for quite a while and after reading your posts, I’ve found out I have a Lateral Pelvic Tilt (left hip hiked up, right shoulder higher) but also an Anterior Pelvic Tilt. Furthermore, my right knee seems to go inwards, does this mean I have a rotated pelvis? Which problem should I address first?

    • Hey Ken,

      I always answer comments! (over 8000 and counting!)

      You can start with any postural issue. You will just need to monitor how your body responds.

      Also depends what is hurting in your hip?

      Perhaps these other blog posts will help with that:
      Hip Bursitis exercises
      Hip Impingement exercises

      Right knee that goes in wards would be knee valgus. However – this could be influenced by a rotated pelvis as well.


    • Thank you so much for all your work!

      I’ve done the self tests, and it doesn’t seem like Hip bursitis! It seems more closer to hip impingement. My right TFL cramps up quite a lot when I rotate my legs inward (if that makes sense?).

  36. Is it possible to have ATP more on one side than the other? Or one side needing more stretching than the other? In other words, can I do these exercises asymmetrically? I also have a rotated spine (to my left) and the left side of my body is far weaker than the other. So my right side has bigger but also tighter and more engaged muscles from head to toe. Suggestions?

  37. Hello Mark,
    Thanks for your work. I am trying to correct my anterior pelvic tilt . I work as a gardener so I guess I tilt my pelvis (and upper body) forward when I am on my knees bending over a flower bed. Also many tool handles are relatively short so I find it’s difficult to bend your back forward whilst maintaining a neutral pelvis. Have you any tips on this please? Is it best to rest the bottom on the feet whilst kneeling? Thanks, Paul

    • Hi Paul,

      There are going to be some movements/positions where you can not keep a perfectly neutral pelvis. (and this is completely normal)

      You will just need to be careful if your lower back is sensitive in this pelvis position.

      If you would like to keep a more neutral pelvis whilst gardening, I would encourage you to learn how to HINGE at the hips. (essentially a dead lift motion)


  38. Hi mark,
    Just curious on your opinion,
    When I was 15 I tore my right Rec fem muscle in my qaud playing footy and never had it repaired as the surgeon said it most likely won’t cause you any problems if you aren’t in pain from it which I wasn’t and I’m still not in pain in that area I’m not sure if this is contributing factor To my muscle imbalance or not That I’ve developed and had for the past 2 years I’m now 25… Here it is,
    My right side of my trunk i.e my QL, rectus abdominal, obliques, serratus anterior and pec are super tight and short and my right shoulder sits lower and on the left side I feel week or inhibited through the abs, obliques, serratus, pec and my lower back and upper spinal muscles are very tight on the left side and my left rec fem Muscle fatigues and feels like it’s working over time when I’m putting my body/legs under load I notice, so one side of my trunk and pelvis feels like it’s doing the opposite to the other And ever since I’ve developed this muscle imbalance in my body I’ve noticed my breathing has been affected could you direct me in the right root to treating this as I’ve failed to get help from any physio or chiro in Perth

    • Hi there!

      I’ve just got a quick question I was hoping you might help me with.

      I’ve got a combination of 3 problems – anterior pelvic tilt, rounded shoulders and hunched posture.
      I’m pretty desperate to find a way to work through and resolve each of these – where do I start?
      Is there an preferable area to work on first or do you work through a broad range of motions targeting all of these problem spots simultaneously?

      Ive been doing Pilates for 2 months now and I’m really starting to feel and understand how my posture is effecting form and movement.

      Any advice you could provide would be amazing.


    • Hi J,

      You can start where ever!

      However – in most people, I find that the thoracic spine is the hardest to correct.

      Perhaps you can try focusing on the hunchback posture for now and see how the body responds.


    • Ok I was just finding it hard to figure if I had pelvis rotation which way I was rotated it’s hard to tell, I also forgot to mention my torso has shifted to the right and I got more weight going through my right leg would that suggest I have a pelvis rotation still?

    • Hey Jake,

      The torso can shift to the right, which potentially could make you place more weight through your right leg.

      Do you have any side bends in your spine? See: Scoliosis exercises.

      In regards to pelvis orientation, a shifted torso will not dictate which way the pelvis would rotate towards.


  39. Thank you for this post! I did some of the stretches and I already feel like my anterior pelvic tilt has gotten better. I’m bookmarking this page so I can come back. May God bless you in Jesus name! Take care

  40. Hi Mark,
    Thank you so much for this info. I’m 22 and have suffered from chronic back pain for three years now. I hope this can help. Quick question though. I can’t easily tuck My hips under my body which is indicative of apt. However,I was a football kicker in college so my Hip flexors I feel like are stretched out well. Really tight low back and thoroacolumbar pain. Could it be sway back?

  41. I’ve been looking for a resource like this for months. This is comprehensive, easy to understand
    and so well done. Only caveat is it feels like a lot of things, and I can only do some of these
    exercises at any given time.

    Well done. Thank you!!!

    • Hey Asheesh,

      Thanks for the comment.

      As there is no way to know what exact exercises each individual that reads my blog specifically needs without an assessment, the only way for this blog to be helpful is to show every exercise possible.

      From here – It is then up to the reader to try the exercises out, experiment to see what works, and focus on the ones that give the best results.


  42. hey i have a problem to put socks on if i is hard for me to lift my thigh to my body. is it because of weak or tight hip flexors?

  43. Hello Mark! Thank you for all your hard work I really appreciate it. You helped me more than you may think you did! I have been doing your exercises, sleeping as you say and standing in chair again as you say and I finally can get a good rest and work throughout the day. My only question is if it is normal to feel, when you go to sleep and stay on the back a bit of “crawling” sensation and movement in the lower back. Thank you.

    • Hey Cristian Michael,

      Happy to hear the exercises are helping!

      In regards to crawling sensation: Do you mean tingling/pins and needles?

      If so – this is generally a nerve issue symptom. Try placing a thick pillow underneath your knees and see if that makes any difference.


  44. Thank you very much for the response. Even after one day of sleep and exercises I feel less tension down there and also 80% of the spasms are gone, but I have been dealing with another thing now. I have a stingy feeling right now in my left shoulder and dorsal area. May it be a “recovery” feeling?

    Thank you again. Benjamin.

    • Hey there,

      In general – Other areas shouldn’t be getting worse.

      This may mean that when you address your anterior pelvic tilt, you might be making your shoulders worse.

      If that’s the case, doing the exercises on this blog post might help:

      How to fix Rounded shoulders.


  45. Hey Mark, I’m back again

    1. I need to cut a little weight for my 8 pack to show up good, I know ALOT of people including me who have Anterior Pelvic Tilt their stomach gets pushed out more making them look fatter, and their waist bigger. The problem is since my waist gained a few inches from this the “US Navy Body fat test” which has been seen to give VERY accurate results is off and says i have way higher body fat % then i do, so i don’t know how much to cut, so my question is, by any chance do you know how many inches on average Anterior Pelvic Tilt adds to your waist.

    2. On PC on your website you have to scroll through like 300 comments all the way to the bottom of the page to post a comment just a tip/question have you thought about putting the post comment on top so you don’t have to scroll through so much.

    • Hey Tommy,

      1. Hard to say. But I don’t feel it would be a significant amount. With an anterior pelvic tilt, the abdominal region is lengthened and pushed out, but at the same time, the lower back is pushed forwards as well.

      2. I thought I had limited the comments to display 30 only. I will double check this. Thanks for teh feed back!


  46. Hello, thank you very much for everything. Just a question if I may. I am obese and I really want to start losing weight. With everything that is going on right now I have decided to actually start my journey, but my journey is pretty hard since I have this problem as well. Are there any specific exercises that I need to do since I am overweight? (I am talking about 115kg at 1.79m). Thank you.

    • Hey Benjamin Mark,

      Losing belly fat may actually help correct your anterior pelvic tilt!

      The most important exercises that I would be focusing on is the core exercises.

      It is a good idea to learn how to stabilize and control your lower back. (esp. if you want to increase your physical activity).

      The dead bug seen on this blog post is a great place to start. If you would like more core exercises, check out this post: Core exercises.


  47. hey Mark.
    I fixed my APT after couple of weeks and doing a lot of exercises.
    my pelvis looks great when I standing.

    but when I sit down ( specially when I lean backward, my pelvis rotate anteriorly and my lumbar spine goes to the hyper extension position, thus staying at this position for just 15 mins causes pain in my lower back)

    I did a lot of erector spinae, abs, glute, hamstring exercises and i believe my muscles are not “weak”.

    what should I do?

    • Hi Hamid,

      Great to hear your anterior pelvic tilt looks better after the exercises.

      I feel you might need to address a possible Hyperkyphosis in the thoracic spine

      Check this blog post: Hunchback posture


    • Hey Mark, thanks for answering.
      Yesterday I did some groin stretches and after it, I felt my legs want to go further than me!
      I hadn’t balance, I fell down one time and my problem when sitting improved.(today i sitted on my computer chair for 2 hours without pain)

      Do you know what my problem is?

      I have also problem lunges( I think my hamstrings causes the problem)

  48. Hi Mark,

    Thank you very much for your prompt reply. It is really helpful.
    Just to be sure, if it is my left thigh that is more forward, is it a left rotated pelvis or a right one? My pain mainly occurs on the right side.
    And don’t you think I have also an anterior pelvic tilt since my right ASIS is lower?

    You’re right, my left knee is more bended (towards the front) while my right one is more extended (towards the back).
    Regarding my right hip, you’re still right. It feels tighter when I’m walking (actually all the leg). When I stand up straight, the upper part of the femur comes out (towards the front) more than on the left side, while the iliac bone seems slightly projected towards the back on this side.

    Many thanks.

    • Hello Ivya,

      A relatively bent left knee will make the left thigh more forward even if your pelvis is rotated to the left. Based on the other pieces of information you have provided, it sounds more like a left pelvis rotation.

      It is possible to have an anterior pelvic tilt AND a rotated pelvis.


  49. Hi Mark,

    Hope you are keeping safe during these unprecedented times! I would love to ask your professional opinion on my back situation!

    I think i have a apt looking back for most of my teenage years (now 22) and recently went to see a physiotherapist, he pointed out I have mild scoliosis and my rib cage is slightly dropping on the right side. In relation to that, my chest sternum pops each morning and sometimes i have the signs of costochondritis as i get chest pains on the left side of my chest

    I go to the gym and have a good build. I have trained more on my legs (hamstrings, glutes) i always stretch my hip flexors a lot however I am not seeing any progress. I might see if i started strengthening the hip flexors this might help lengthen them out (as they might be weak af)!

    I am losing hope with getting my bodymechanics back on track and with so many things to do with all of my problems, I would love to know what your honest thoughts are! Is it a serious problem I have going on with everything?

    Many thanks mike!

    • Hey Mike,

      Mild scoliosis is fairly common. The question is – is it related to the symptoms you are experiencing?

      A lower rib cage towards the right may suggest this is related to the scoliosis. (side bend to the right)

      In regards to your chest popping, this may be influenced by the same of your thoracic spine. (ie. flat vs kyphotic)

      Strengthening the hip flexors may help with your APT if you’ve already tried stretching them.


    • Thanks for the reply Mark!

      My upper back is just super tight are sore, i think its not helping the rib situation. What exercises should i do?

      Also after hip flexor strengthening exercises should I stretch them after?
      Will deadlifts and squats help strengthen them?

    • Hi Michael,

      If you a tight thoracic, check out these exercises in this blog post: Thoracic spine exercises.

      Dead lifts and squats will recruit the hip flexors, however, I would start of the activation/strengthening exercises mentioned on the blog post.


  50. 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.

    • 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?


  51. 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.

    • Hi Mark. Yes, my pelvis was pulled forward so much that my pelvic crest was facing almost entirely forward (as of Sep. 2019). Its correcting itself and pulling every muscle in my body from my toes all the way up to my face – i’m developing ab muscles entirely on their own! I think I really need to see a physiotherapist or kinesiologist. In light of recent events I don’t think that is a possibility right now. I was hoping to see if you’ve ever heard of what I’m experiencing and if you can help explain it. I’m not exercising or stretching, but my body is continuing to move and change every day.

    • Hey Michael,

      What is the reason that you are seeing a neurologist if you don’t mind me asking? Is it related to this issue?

      Also – what happened in September 2019 that lead to this said issues? Or did it just start out of no where?

      It sounds like your body is compensating and changing the whole posture!


    • I went to a neurologist because I had been experiencing dozens and dozens of neurological symptoms that tormented me for a year and a half. I was at the Mayo clinic for a month and they couldn’t figure it out. This particular neurologist “diagnosed” my problem by discovering that my traps were large and raised and I had a pretty bad winged scapula. I was sent to a PT in Sep. 2019 and he started loosening my suboccipital muscles. Ever since he loosened those up my body started changing on its own. This has been a discovery process…much more than a winged scapula. My hips are still pivoting up, my legs are rotating inward and my hamstrings appear to actually be unraveling from my groin. My arms are also rotating outward and my biceps and triceps are unraveling from my armpits…and my pelvic floor is literally being dismantled at the moment…there’s so much happening to my body right now. I’m using muscle relaxers and medicinal marijuana to cope with the muscular and neurological pains, but everything appears to be improving as my body continues to literally unravel. I also think I’m getting taller as my spine is starting to elongate. I’m just trying to understand what’s happening and why…and what could’ve caused this. I’m almost positive I’ve had this since at least 5 years old. I’ve had unexplainable health problems my entire life and now its all starting to make sense. I’m just trying to get a grasp on what’s actually happening to my body. Thanks for all your help!

    • Hey Michael, So this all started after your Sub-occpitals were released?

      Sounds like something changed in the relationship between Occiput, Atlas C1 and/or Axis C1 (craniovertebral joint).

      It is believed that if these are not in the right position, it can make the whole body compensate.

      Have a google search using the search terms and see if it can explain any of your symptoms.


  52. Hi mark.
    I have a successful posture fix experience.

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

  53. 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)

    • 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!


  54. 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.

    • 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.


    • 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!


  55. 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:

    • 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.


  56. 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

    • 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.


    • 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.

    • Hi Valerio, I have your problem 100%
      Did you strength your middle back or just doing exercises without arch the lower back??

  57. 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?

  58. Hey Mark, when doing bench press, its a common thing to make an arch in your back to lift more weight (this is indeed proper form).
    Is this a bad idea with APT?

    • Actually I’m not sure if its “proper form”, but it is used by most people and does effectively help you push more weight and thus gain more hypertrophy.

    • You should squeeze your shoulder blades tight and achieve arch through thoracic extension not lumbar extension. This may be a problem if you lack mobility in thoracic are. But if that’s the case bench press could also cause shoulder problems.

      Abs and glutes should be tight and maintain normal lumbar arch.

      Hope this helps.

    • Hey Lewis,

      I personally don’t cue the excess arch in the lower back when bench pressing and especially would not encourage it if you are specifically addressing an APT.


    • Hey J,

      I would do both!

      However – from what I have seen, majority of people with a prominent anterior pelvic tilt tend to lack internal rotation.


  59. So Mark, in addition to doing the exercises, is physical manipulation by a chiropractor something that could be useful and worthwhile? I originally went simply to get the X-ray and a professional’s diagnosis, but now I’m considering staying for weekly treatment to fix my tilt as much and as quickly as possible. Is there any benefit to this?

    • Hey Lewis,

      Yes – I would always encourage to be guided by a health professional to make sure that you are on the right track.

      Main thing is to make sure they are prescribing you with exercises otherwise the treatment affects may only be temporary.


    • Hi Mark, I have APT, forward head, rounded shoulders, flat foot, protruded torso and excessive knee pain specially right knee. Where do I start from?

    • Hey Prachi,

      I would focus on your knee first to see what exactly is wrong with it. You may need to do exercises in the knee specifically to strengthen it.

      From here, you can address any of the said postural issues.

      My advice would be to address one area, see how your body responds, and adjust from there.


  60. 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!!

    • 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!


    • Thank you, Mark. Just a few points of clarity:

      1. I believe the anterior tilt is priority because I think this is causing the most imbalance when sitting and cycling since my “sit bones” are not in alignment. My right sit bone is further posterior/higher up due to the anterior tilt, which I believe makes me lean a bit to the right when sitting/cycling. I feel this imbalance is reinforcing the other alignment issues because I can’t sit straight/evenly on my sit bones until the right anterior tilt is fixed. That is why I believe this to be priority. Does this make sense and/or do you agree?

      2. I am 100% sure that the anterior tilt and rotated pelvis were caused by the lateral tilt/left hip hike, which I’m sure I created after carrying my kids primarily on my left hip for the last 4 years. I also think the right anterior tilt happened during the later stages of my last pregnancy when my hip joints were loose from pregnancy hormones. I think I remember when it happened I just didn’t know what was happening at the time – only that my right hip was slightly painful and odd feeling and clicking a lot all of a sudden. This info is just FYI in case it helps in your understanding of my issues.

      3. You recommend that I do the exercises for the left rotated hip “instead”. I did most of these yesterday and I do think they were helpful, but did you mean to only focus on that regime instead of anterior or lateral tilt exercises (for now at least), or did you mean to focus on that in addition to either the anterior tilt or lateral tilt regime?

      I am truly so grateful for your blog and advice. I have been to so many physical therapy appointments, chiropractors, and even an orthopedic surgeon, and have really not had much success aside from radiographic confirmation of the issues I’ve described. The Ortho at last appointment told me to use a heel lift to correct my lateral tilt even though I do not have a true leg length discrepancy, only a functional one. I can’t help but think this would make things worse, and have concluded that I need to take my treatment into my own hands. What I’ve learned from you in a week is 10x more than months of treatment from others! I will certainly be donating to your cause and would love to make an appointment for an in person assessment if our geographies ever permit. I’ve searched your blog and FB page and can’t find where you’re located?

      With gratitude,

    • Hi Holly,

      1. Sounds like addressing the right anterior tilt via doing exercises for the Left rotated pelvis is a good place to start for you.

      2. Based on this information, you could also address the lateral pelvic tilt if the above does not seem to be working for you.

      3. I would just do the rotated pelvis for now. Try not to do too many things at once as it will be hard to determine what exactly has helped you or made things worse.

      I am not too keen on the heel lifts for functional leg length discrepancy as it does not really address the underlying cause.

      Where are you located?


  61. 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?

  62. 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.

  63. 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!

  64. 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! :)

    • 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.

  65. 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

  66. 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!

  67. 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.

    • 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.


  68. 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).

    • 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.


  69. 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

    • 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.


    • 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


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

      that would be great!

  70. 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 :)

    • 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


  71. 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?

    • 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:

  72. 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

    • 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.


  73. 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

    • 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?


  74. 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?


  75. 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 ?

    • 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.


  76. 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.

    • 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.


  77. 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.

    • 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.


  78. 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?

    • 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.


  79. 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.

  80. 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

  81. 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

    • 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.


  82. 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?

    • 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.


  83. 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”.

  84. 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!

    • 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.


  85. 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…

  86. 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!

    • 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.


  87. 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.

  88. 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.

    • 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.


    • 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,


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

  90. 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.

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

    • 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.

  92. 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.

    • 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

      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.


    • 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

  93. 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?


  94. 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.

    • 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.


  95. 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?

  96. 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

    • 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.


    • 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!

    • 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 ?

    • 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.


  97. 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?


    • 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.


  98. 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.

    • 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.


  99. 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 :)

    • 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.


  100. 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.

  101. 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”


    • 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.


  102. 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?

    • 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.


  103. 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.

  104. 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?

    • 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.


  105. 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!

    • 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.


  106. 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.

    • 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


    • 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.

  107. 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.

    • 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?


  108. 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…

    • 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.


  109. 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.

  110. 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

    • 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.


  111. 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


    • 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.


  112. 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.

  113. 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?


    • 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.


    • 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?

    • 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.


  114. 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.

    • 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.


  115. 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

  116. 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?


  117. 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?

    • 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?


  118. 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?

  119. 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!

    • 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.


  120. 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

    • Hi Hayat,

      It doesn’t really matter which one you start off with.

      If you have symptoms, then correct the one you think will have the greatest impact.


  121. 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.

    • Hey Nikola,

      If your hip flexors are truly tight and you can’t get into a position to feel a stretch, you may benefit more from focusing on the releases first.

      This might allow you to get into a position to actually feel a hip stretch.

      Another thing that might help is to perform a posterior pelvic tilt as you do the stretch.


    • HI Nikola,

      I tend to do it this way

      Just make sure you stay off your guts! You don’t want to be applying pressure on your intestines.


  122. 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

    • 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.


  123. 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?

    • 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!


    • 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.

    • 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.


  124. 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.

  125. 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 :)

    • 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.


  126. 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 ??

  127. 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.

  128. 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?

    • 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.


  129. 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?

    • 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.


  130. 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

  131. 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?

    • 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.

  132. 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

    • 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.


  133. 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!

  134. 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?


    • 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!)



    • 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,

    • 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.


    • 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.


  135. 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.

  136. Hey Mark,

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

    • If I have flat feet due to genetics which can’t be fixed, is it still possible to correct my APT if flat feet can cause APT?

    • Hey Eric,

      Although it may or may not be able to completely corrected, I am quite certain you can at least improve the degree of your APT.


  137. 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!

  138. 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!

    • 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?

  139. 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!

    • 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.


    • 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 :)

    • 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.


    • 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.


  140. 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?

  141. 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.

  142. 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??

  143. 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??

    • Hi Ronnie,

      You do not want to bloat out your stomach whilst doing the Dead bug exercise.

      If anything, the belly should retract!


  144. 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???

  145. 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?

    • 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.


  146. 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.


    • 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).


  147. 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.

    • 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.


  148. 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)

  149. 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?

    • 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?


  150. 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.

    • 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.


  151. 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??

  152. 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.

  153. 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.

  154. 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?

    • 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.)


  155. 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 ?

    • 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.


  156. 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???

  157. 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 ???

  158. 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?


    • Hi Raymond,

      The pelvis and lumbar spine will move together.

      And yes – you can potentially grow taller with a correction.


  159. 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???

    • 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.


  160. 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!!

    • 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!


    • 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!!!!

  161. 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.

  162. 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.

  163. 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,

  164. 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!

    • 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.


    • 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

    • 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)


    • Hello Mark. Thanks you very much for your comments. How is beat to send a photo to you via email?
      I can’t attach one writhing this comments box.
      As soon as I send a photo you will see what I mean.
      Many thanks Mike.

    • 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 .

  165. 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.

    • 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.


  166. 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.

    • 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

  167. 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?

    • 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.


  168. 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.

    • 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!


  169. 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.


    • 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.


  170. 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 ?

  171. 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

    • 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.


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

    • 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.


  173. 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

  174. 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!

    • 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!)


  175. 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..!!!

    • 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.

    • Hey Han,

      Thanks for the comment.

      It is very difficult to tell you how long it will take to fix as it really depends on the individual.


  176. 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.

    • 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.


    • 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

  177. 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?

    • 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.


  178. 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

    • 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.


  179. 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?

    • Hello there 26 year old Sefdi!

      Great to hear that you have had great relief in your pain!

      In regards to your rib pain, where exactly is it hurting?


  180. 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!

    • 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.

  181. 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?


    • 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.

  182. 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?

    • 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.


  183. 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?

    • 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)


  184. 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.

  185. 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 : (

    • 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.


  186. 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 :)

    • 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.


  187. 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

    • 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.


  188. 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

    • Hey Chris,

      Sounds like your lumbar spine is quite stiff.

      I would start by trying to mobilise it.

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


  189. 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!

  190. 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?

  191. 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?

  192. 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?

    • 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.


  193. 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?


    • 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.


  194. 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

  195. 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?


    • 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.


    • 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!

  196. 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.

  197. 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.

    • 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.


  198. 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.

    • 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.


  199. 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!

    • 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!


  200. 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.

  201. 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!

    • 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!


    • Hey Ethan,

      If you can address the issues pointed out in the post, the exercises will fix your APT.

      In terms of how long it will take, it really depends on the person! As long as you are making progress, that’s the way to go!


  202. 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??

  203. 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?

    • 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.


    • Hi Anton,

      Your glutes may be strong, but you may not be able to control them to position your pelvis correctly when performing things like walking, standing, squatting, running etc.


  204. 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?

    • 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!


  205. 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,

    • 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!


  206. 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.

    • 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!

    • 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.

    • 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.

      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!


    • 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.

    • 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.

      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.


    • 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.


  207. 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?


    • 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!

  208. 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 ?

  209. 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 :)

  210. 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 :)

  211. 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?


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

    • 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 :(


  212. 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?

    • 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.

    • 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!

  213. 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.

    • 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.


    • THANK YOU! Very helpful. I was out of town but am starting with your suggested exercises and stretches today.

    • 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.


  214. 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 ^_^

    • 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?


    • 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 :D
      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

    • 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.


  215. 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

  216. 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. :)

    • 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!


    • Thanks for replying so soon!

      And thanks a lot for the info! Will definitely start with the Apt exercises today.

      Again, thanks!

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

  218. 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!

    • 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.

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


  219. 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?

    • 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.

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


  220. 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.

  221. 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

    • 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.


  222. 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

  223. 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

    • 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.


    • 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?


    • 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.

  224. 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?

    • 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.


  225. 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?


    • 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! :)


  226. 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?

    • 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.


  227. 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/

    • 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.


  228. 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!

    • 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.

  229. 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!

    • 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.


  230. 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.

    • 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).

      I hope this helps :)


    • 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?

    • 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.


  231. 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.

    Thanks for your time!

    • 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.


    • thats the problem most professional can misdiagnos situations, there needs to be more focus and training professionals to perform tests will will cure actaul course. i been suffering with an injury for feww years and diffferent professions have said differnt things.

  232. 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.

    • 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 :)


  233. 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??

    • 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.


  234. 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?

    • 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.


  235. 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.

  236. 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!

    • 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.


  237. 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!

  238. 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

    • 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.


  239. Hi Mark thanks so much for all the great info. I have been learning about APT and how to cure it for ages and your site summarises all the info better than anything I have found.

    My question is around exercise that encourage APT as part of ‘good form’ such as deadlifts and squats. The whole chest out bum back etc isn’t great obviously. Would you suggest avoiding them until the glutes are stronger via bridges and core from dead bugs ?



    • Hey Andy,

      I would make sure you could maintain neutral pelvis in the other exercises like dead bug and bridges etc first before transferring to dead lift and squat.

      Think of DL and squats (when done correctly) as advanced APT exercises.. so you would only want to progress to them when you are ready.


  240. Hi Mark,

    First of all thank you so much for sharing your knowledge so others can feel better. These exercises are really helping me a lot. I’m wondering if you can offer advice for someone who is also experiencing tight scalenes in the front of the neck as well as the sides and back of the neck going into the traps. I don’t have shooting pain just extreme tightness.

    • Hi Melissa,

      2 things jump into my mind straight away.

      1. You may have Forward head posture. Check out more about it here. Basically – your head may be in a position where the scalenes are quite over active and pull your head forward.

      2. You may be breathing incorrectly. If you tend to breathe from your upper chest, you will automatically use your scalene muscles to breathe which can cause tightness. It is more effective if you breathe using your diaphragm muscle.

      In a nut shell:
      – If you place 1 hand at the front of your chest, and the other on top of your stomach: your hand on your stomach should move much more in comparison to the hand on the chest.

      Hope this helps!


  241. Hey Mark,
    What are the best sleeping positions that aim in treating APT? I have heard that keeping a pillow or two, under your knee while sleeping will help. But I am concerned that it almost replicates the sitting position. Is that a good way to sleep?

    • Hey Teja,

      Sleeping on your back with a pillow underneath your knees is a good way to avoid hyper extension of your lumbar spine.

      If you are concerned if it rounds your back too much, don’t use a thick pillow.


    • You can do any exercise as long as you maintain the appropriate neutral pelvis position.

      If you find you keep going into an anterior pelvic tilt, the exercise may be too difficult for your pelvic muscles to control.

      I would be careful with the Cobra stretch however.


  242. Hi Mark,

    Thanks for taking the time to write this great article.

    Ihave been suffering with chronic lower back pain for a while now which is on the mend slowly, through doing the exercise’s for APT which i suffered with.

    My question is that in the morning and after doing the exercise’s my spine is neutral, but as soon as i start walking about the APT gradually gets worse through the day. Is there anything you can recommend i can do to solve this?

    • Hi Neil,

      The exercises mentioned above will be perfect for you.

      The fact that you spine can achieve neutral alignment to begin with, just shows that your APT in standing is due to poor muscular control and tight muscles.


  243. Hi Mark,

    Is it possible to have APT and sway back posture at the same time?
    Both look like me. My butt sticks out and my ribs are pushed forward.
    I also have forward neck and rounded shoulders. I’ve been going to a chiropractor for a few months and they’re been giving me a lot of the same exercises I see on your site, but I think I will try some new ones you show here. I’ve had some improvement, but my posture is still pretty bad.
    If I have both, will some of the exercises make it worse?

    • Hey TK,

      It is possible to have both APT and a Sway back.

      I would focus on correcting the Sway back first (aim to get your hip joints stacked on top of your ankles) before tackling the APT.


  244. Hi Mark,
    Thank you for kindly sharing all this knowledge for free!
    I am a 16 year old who is very tall for my age. I have postural issues (From your articles, I think it is forward head, anteria pelvis tilt, dunchman’s hunch (mispelt?) and funny knees which I forgot the name of ) due to lack of exercise and frequenrly sitting all day on a computer. If you have time, I’ll appreciate it if you can answer my questions.

    1. Just above my collar bone, I have really tight neck muscle which when I press, triggers muscles in my arma. Do you know any good exercises to stretch this specific muscle?
    2. When doing the chin to neck excercise and looking up and down, is it normal to feel like your throat is closing up?
    3. I’ve taken up swimming to help my posture and I’m trying to do the exercises you recommend. I don’t really have much money but what other sports would help me out? Should I take up clinical pilates?
    4. I currently see a chiropractor but should I also see a physio? I would love to see you but you’re in Sydney. I live in Melbourne :)
    5. For the hump due to the forward head, what is it supposed to feel like? I think I have it but it feels like a really tight muscle rather than a scar tissue. My chiropractor told me to pull my arms behind me. Could this hump be that my shoulders are going forward?

    Thanks so much!

    • Hi Ki Ki,

      1. This sounds like the trigger point of the scalene muscle:

      2. Yes – your neck is not used to doing this movement (yet). As your muscles/joints loosen up, this sensation should go away. (Of course – don’t go choking yourself if it feels like you are doing it with this exercise)

      3. I am a big fan of pilates. But I would advise you to go to someone who will see you individually as opposed to a class.

      4. Both Chiropractors and Physiotherapists are great for your posture. Just make sure they explain to you WHY they are doing a particular treatment.

      5. The hump can feel like a firm curving of your bones. Sometimes it may feel like it is padded with fat.

      Hope this answers your questions!


    • Thank you so much Mark! :)

      Sorry, I just have one final question. When I massage/tough tight muscles, some of them have a ‘crunchy/rubbery’ sound. Especially on my neck and on my wrists. What is my muscle doing that is causing this? Are they over stretched ect?

    • Hi Kiki,

      It could be that it is:
      – overactive
      – over stretched
      – overstretched AND over active
      – tight with knots

      Whatever it may be, there is an abnormal amount of stress going through the muscle.


  245. Hi! I’m female and 18 years old and have been having sudden lower back pains, which originate from the lower right lumbar region. I got tested for arthritis and turns out I don’t have it. I know for a fact that Iv’e been wearing 2 inch heal shoes everyday for 4 months so far and my pelvic does not seem to appear in a normal position. When I lie down and rest my lower back pain seems to go away. The pain has been slightly reduced, however iv’e been having it for about 1 month so far. The pain suddenly comes and goes. Any tips or suggestions?
    Thanks Mark!

    • Hello Sarah,

      Sounds like when there is an excessive amount of arch in your lower back, it is causing your symptoms.

      Do you have to wear high heels?


  246. Hello Mark,
    i have visited your website a couple of times. I have a question for regarding APT. The problem for me is to understand what is actually wrong as i exercise/train a lot to counter the postural problems.
    Here is my problem, i started doing a lot Glute bridges and leg curls on stability balls, however it appears that my femuris is getting tighter each time. The second problem i have is when i sit to long my lower back tightens and Abs (Hip Flexors?) tightens. The abs to the extend that they feel like they are hitting the spine.
    My abs, sides and lower back are actually strong and i feel them, however it feels that there is a gap/rift between the Abs and the side obliques. Does that mean the external obliques are to weak ? Or is there any other explanation why the hip flexors are getting so tight.

    It should be noted that due to the lower back problems i also suffer from extremely tight minor pecs in the upper part, despite spending time to strengthen rhomboids and traps.

    • Hey Chris,

      If you are feeling your rectus femoris muscle too much when doing glute bridges, you may need to decrease the height of which you are thrusting your hips upwards. Your muscles may not be ready for the height you are doing and as a result might be recruiting the quads too much.

      When sitting for too long, it is likely your psoas muscles is getting too tight. This muscles attaches from the spine to the inside of your upper leg.


    • Hey John,

      Great question.

      Sitting in PPT can cause your hip flexors to be short, which in turn can cause APT in standing.

      Do you have more issues with sitting or standing?


    • I have a very pronounced lumbar lordosis while standing, even though my anterior pelvic tilt isn’t so advanced.
      I used to sit in a very lazy manner (I was almost laying on my chair), which rounds my lower back.
      I also used to sleep on my stomach, which I am trying to change.

    • Having a pronounced arched back (or lumbar hyperlordosis) can exist in the absence of a significant anterior pelvic tilt.

      It may be due to have a Rounded upper back aka Hunchback posture. The lower back has to arch backwards to keep the upper torso more up right.

      (I will be releasing a post on this next week )


    • Wait, aren’t you supposed to clench your glutes and lower abs to get as close to ppt as you can when sitting? I was under the impression that this nullified your apt.

    • Hi Lewis,

      In sitting, you want to maintain neutral pelvis relative to the lumbar spine.

      In this case – you actually want to tilt the pelvis slightly forward.

      Keep in mind most people will sit with a posterior pelvic tilt and stand with an anterior pelvic tilt.


  247. Hi Mark,
    Great article! I just started to do the suggested exercises to correct my APT. By browsing through your website I realized that I also seem to suffer from PPT while sitting. Is this even possible, or am I reading something wrong ? It really confused me and I don’t really know on which exercises I should be focusing on.
    Thanks in advance.

  248. Hi Mark.

    Just subscribed to you as I need some major help. I’m a 26yr male and my Anterior Pelvic Tilt is what I call severe. Do you know how long it takes to correct ATP from doing all the exercises listed on your website please? I don’t really care how long as long as it’s fixed but would be nice to have a goal date to reach if you know what I mean.
    I have flat feet and my right knee down to my foot is twisted so my right foot always walks pointing outwards and I’ve had lower back pains for years as I didn’t really clock on to ATP until recently.
    Besides stretches is there medical help you know that I could receive? Each time I look in the mirror I feel depressed at how poorly I’ve looked after my body. I started running a while ago and now do between 4-5km per night for 4 nights a week though it doesn’t seem to help my ATP.
    Just feel at a loss really. Will ATP come back, even once corrected from doing the stretches? Or is it guaranteed success first time?
    Could do with some inspiration.
    Thanks man.

    • Hey Stephen,

      The exercises can definitely help address your APT. It takes consistency and a whole lot of determination though.

      In terms of how long it will take – it can take anywhere from couple of weeks to months. But the more you focus on fixing it, the faster it will get there.

      If you strengthen and stretch the right muscles and learn to control your pelvis (… and continue to practice), the APT will not come back.

      You might want to be careful with your running though. If you keep running with an anterior pelvic tilt, you will just be encouraging your pelvis to sit in the wrong position.


  249. Hi Mark,
    Brilliant article,I am not 100 percent certain if I have apt or if it is something else,although the symptoms do match apt.please could you help. Thank you.

    • Hey Adam,

      Usually people get confused Anterior Pelvic Tilt with Sway back posture.

      The main difference is that the centre of the hip joints is in FRONT of the ankle joints. In pure APT, the hip joints are in line with the ankles.

      Feel free to post pictures if you would like me to have a look.


  250. I need to understand clearly the third part of this post. How I meant about the brain functioning about pelvic that what I would do each day to let my mind start to roll-over the neutral pelvic position

  251. Hey Mark,
    I’ve had lower back pain for 3 months or longer now. I recently found out that I have a pinched nerve due to one of my legs is longer than the other. Pain medicine doesn’t help and I’m not sleeping at night. My left leg also wakes me up at night with tingling, throbbing, numbing, and burning. I was also diagnosed with Premature Ovarian Failure this year which means I have no eggs. I guess I’m hoping for a small chance of something…Is there a possibility that if I align my back up that I could possibly have some eggs to drop. I just didn’t know if that affected something. I’ve been having a lot of pain in my lower back during intercourse too, but I assumed it was because of my Endometriosis, but the pain is different. It’s like a shooting pain that goes all the way into my butt. Is this due to my tilted pelvis as well?
    Thank you,

    • Hi Kimberly,

      When the nerve is involved with pain, it can make everything much more painful and sensitive. (especially at night time)

      Certain positions, movements, coughing/sneezing, and even intercourse can aggravate the nerve. With Anterior Pelvic Tilt, this pelvic position tends to close up the hole which the nerve comes out.

      Here are a few tips that I hope can help you out.

      Sleeping – If you sleep on your back, have your knees/hips bent. You can use a pillow(s) to support them. If you are a side sleeper, place a small pillow in the waist crease and one between the knees.

      Pain management – I assume you are taking pain medication and anti-inflammatory meds. If these are not sufficient to give you a good nights rest, you can consider taking “nerve drugs”. This is best to consult your doctor.

      Exercises –
      Gently bring your knees towards your chest. Make sure this does not make your symptoms worse.This helps open up the hole in which the nerve comes out of.

      This will help stretch out your joints.

      On top of that, correcting your Anterior Pelvic Tilt will be beneficial too.

      Hope this helps!


      In regards to the Premature Ovarian Failure – I think the main issue is with estrogen levels in your body (not that I am a doctor or anything). I personally haven’t seen this treated by adjusting the pelvis. But hey, there’s always a first for everything?

  252. Hi mark!! Crumbs! Brilliant article!! Very informative!! I wish I could personally have a one to one with you so you could diagnose what’s up with me! Basically I have had a tilted pelvis for years, I stand in a slouched position, hunched back when I sit, I am a 47 yr old female and have had 4 kids, have some diastase recti although not so bad, muscles a lot nearer than they were! But people do mistake me for being pregnant so my tummy is a bit on the large side! I also have slightly bow legs, I don’t seem to be flat footed, but high arches, although left foot is not as high. Basically my problem is this, for the last 3 months I have had a weird bad left knee, basically, pain on inside edge of kneecap, but sometimes pain travels around knee cap area, my quads sometimes twitch, I think I have weakness around my knee, I also had terrible sciatica (left side) when I was pregnant with my last 2 kids, (5 &8 yrs ago) from time to time I have pain in the sciatic area, also my shin are on my left leg also painful sometimes. Basically I am so down in the dumps about all this!! I have been reading on google like mad, taking up loads of time and just scared of what I am reading!! Surgery etc!! Oh mean to add, when to chiropractor and he said pelvis was out, on the right side, I think he said it was higher tan left, when to doctor a month later and she said she thinks it’s arthritis!! Gave me some exercise to do. It was very vague and didn’t say how often etc!! Please please please help me. I am desperate here, really worried invade I told I need surgery!!! Knee feels like dull ache most of time, then other days not bad, then few days later gets a bit bad again, sort of comes and goes, basically that’s my concern, the darn knee! Please help.
    Regards, Alison

    • Hi hi,

      It sounds like you have an issue with your knee cap gliding in the wrong position.

      This has many causes! (… But also many solutions :) )

      Arthritis is very common. And its presence does NOT mean you definitely need surgery for it.

      To fix your problem, you will need to find out WHY your knee cap is not tracking properly.

      If you want, you can take a photo of your posture (whole body) and I can assess it for you?


  253. Hi Mark, great article…I believe my PT occurs on my right size. It feels like a very deep intense soreness/ache almost in the hip area. The slightest recorrecctive move amd it “slips back”. Then feels sore fir a day, then full relief. My hips and tailbone are very “poppy” meaning they Crack easily. Could good be a cause perhaps?

  254. Hi Mark,
    Thank you so much for this wonderful article. I have APT since last seven years, its because of some of the reasons you mentioned above. I never used to any exercises. And my posture is very bad obviously with my belly tiers. And I don’t have good chest and arms. Now I wanna get rid of this APT posture and reduce my thighs as soon as possible before building my chest and arms. So how long it takes to get neutral posture?
    And please give some tips to reduce my thighs. Will be waiting for your reply.

    • Hey hey Raju,

      It can take some time to get a neutral pelvis.

      In terms of exactly how long?… It varies from person to person so I can’t give you a definite period of time.

      In regards to your thighs, stretching the quads out is a good place to start to help reduce their dominance.

      Ultimately you will need to do all the other exercises as well :)


  255. Hi mark, I am pretty certain that I have apt, and have been doing these exercises for maybe 1 or two weeks.
    Ive asked questions already but I’ve come across more.
    1: How often should I do the excercises and stretches per day each?
    2: Am I doing the planks incorrectly if my back gets really tense while doing them?
    3: Is the propose of the chair stretch to stretch your back or your legs?
    4: Does apt cause fat around your lower stomach, butt and thighs?
    I found this website to be very helpful, I’m just looking to see if I can improve further.
    Thank you!

    • Hi Jim!

      1: How often should I do the excercises and stretches per day each?

      At least 1/day. But I have had some very motivated patients who aim to do it 3 times. It depends on how severe your APT and how fast you want to correct it.

      2: Am I doing the planks incorrectly if my back gets really tense while doing them?

      You may be letting your pelvis dip too much towards the floor causing your back to arch a little bit. This commonly will make your lower back ache.

      Try to engage your core and lift your pelvis up slightly to maintain neutral spine.

      3: Is the propose of the chair stretch to stretch your back or your legs?

      Your lower back. Although – it can also hit your upper hamstrings (which can get tight if you sit slouched all day in a posterior pelvic tilt.

      4: Does apt cause fat around your lower stomach, butt and thighs?
      APT does not directly cause fat, however, due to the pelvis position, it can cause your stomach to pout out and your bottom to stick out.

      Hope this answers your questions!


    • Thank you so much! The only concern I have now is that when I do the chair excercise I don’t really feel much of anything in my back, yet I do feel some stretch in my legs. Is this ok?
      As always thank you for this great information! I don’t know what I would do without this site!

    • Hey Jim,

      You want to feel it in your lower back.

      Stretching is a game of angles. So you might need to move your body until you get that desired stretch.

      If you still can’t feel the stretch, just focus on the massage ball releases to the area.


  256. Hey man,
    im a 19 year old male suffering from apt. The main thing i hate is that my stomach bloats even tho i have 6 packs. Can forward head and rounded shoulders can cause it ? Or i should keep doing hip flexor stretch and some strength movements ? And if so how long would it take it?im really really frustrated about this i look like a fat guy eventho my body is fit enough.
    i hope u ll reply
    Have a good day.

    • Hi there,

      Although forward head posture and Rounded shoulders are related to Anterior Pelvic tilt (APT), I would still recommend continuing with the above exercises.

      You have had your APT for awhile now, and it is going to take some time to correct.

      One thing that you need to make sure is that you are doing other exercises correctly, especially if you do a lot of sport/go to the gym. Doing exercises in the wrong pelvis position will encourage pelvis issues.


    • its been exactly 2 months and i just saw your reply now and u wrote it only a day later ! Thanks a lot man, my prayers and gratitudes are with you :)

  257. Hi mark,
    I’ve been doing each of your excercises and stretches once a day each for about a week. I was just wondering if once a day each is enough. Thanks!

  258. Mark,

    I am 26 years old, healthy 5’10 weighing 205 lbs with 15% body fat. I sit a lot at work and have a long commute but I work out regularly. My back is always stiff and I have hurt my back a few times even when doing exercises properly. I realized that my back was arched way too much which was causing me to get injured. I started doing research on why that is the case and came to find out that I have anterior pelvic tilt. I looked at body sideways in the mirror, lets say my case is a lot more extreme than average anterior pelvic tilt.

    After reading this article, I am confident this regiment will help me relieve my back pain and fix my anterior pelvic tilt. This is the most detailed article I have read so far and I plan to reading more of these.

    I thank you for posting this and will provide feedback on how my back is doing few weeks from now.

    Keep up the good work!!

    • Also,

      One thing I want to bring to my attention. I injured my back 4 months ago doing squats and it felt like I pulled something. Due to that injury, I couldn’t move my body for a week and I couldn’t move my left leg due to extreme pain in my back. Even though I have fully recovered from that injury, I notice that my right leg is more dominant than my left. when I do any exercise which require balance of the lower body (Squat, dead lifting, Leg press, lunges. I notice my right foot is always placed ahead of my left one. If i am squatting, or doing stiff legged deadlifts, and stand normally (both feet are aligned) I do not feel comfortable, it does not feel normal to me, and i have to slightly move my right foot head to achieve normality. what would you recommend for that?

      Thanks in advance!

    • Hi Ubaid,

      Without specifically assessing you in person, it sounds that you may have a rotated pelvis. (and possibly compensations up into your torso)

      You can quickly check this yourself. Close your eyes. March on the spot. Place your hands on your ASIS on both side

      (It’s those pointy bits at the front of your hips)

      Look down at your hands which are on your hips. Is one side a little but more forward compared to the other?

      If it is, it is likely due to an imbalance of the muscles in your body (possibly due to the injury that you previously had).

      Try that first. Let me know what you find.


    • Hi Mark,

      I am not exactly sure since its really hard to tell, maybe it is in my head but I do notice the left side being more pointy.

      Also when I do dead bug exercise shown, and as I am bringing my left leg down towards the floor, I feel this awkward movement in my back (almost like the cracks you hear if you have a tore ligament). However, I do not feel any pain.

    • Hey Ubaid,

      Happy that you have found this article!

      I am positive it can help with correcting your anterior pelvic tilt.

      It takes time… but it will be worth it in the end when your posture is all good :)

      Please keep me posted!


  259. Hi Mark !

    I came across your site while researching my problem and I have to say: yours’ is the best,most comprehensive article on APT I read online. Thank you for writing this !

    I’m kinda stuck cuz I don’t know if I suffer from anterior pelvic tilt or sway back or a combination of the two. What do you ?

    • Hi Raj,

      The main difference would be that your Greater trochanter sits in front your ankle joint in Sway back posture.

      Where as in an Anterior pelvic tilt, the Greater trochanter will sit in line with the ankle joint.


  260. Hi Mark,
    I was researching my problem and I have to say, yours is by far, the most detailed article on APT I saw on the net.Thank you for this.

    I’m kinda stuck cuz I don’t know if I suffer from anterior pelvic tilt or sway back or a combination of the two. What do you think ?

  261. Hey Mark! Thanks a lot for such an informative article! I have been searching a lot of articles on this topic and found yours to be the most appropriate and helpful. :)

    I have been suffering from APT since an year and it’s very embarassing. I have to study a lot so I guess its due to excessive sitting while studying.

    I have decided that I will do all these exercises regularly now that I don’t have to am less busy with studies.
    When is the right time to do these? Can I also include a cardio workout routine before this? I used to do a specific cardio workout earlier like an year ago and guess I took like a really very long break from it. Kindly tell me if I can do these exercises after the workout.
    And sorry for the long comment. Thanks.

    • Hey there Squid,

      Thanks for your compliments. :)

      In regards to when to do the exercises… Any time!

      You can definitely do cardio workout routine before hand… but make sure that you are trying your best to maintain a relatively neutral pelvis.


    • Thanks for replying Mark! :D
      Sorry I ll be troubling you again with my questions.
      Thank you .I have tried these exercises with the cardio and will keep doing so to see results.
      The thing is I dont sweat at all during this routine , so I searched about the condition and turns out it is called hypohidrosis. It seems like a very dangerous situation as it can cause overheating of the body and well I feel really dizzy after the exercises. I am drinking lots of water to stay hydrated before and after the workout but it’s really bothering me I dont wanna die . Just kidding. I do sweat when it’s hot ( usually the back ) but there is very less sweat so I am worried. I also got damaged and tanned my skin over the years because where I stay is hot and I loved roaming around in the sunshine . Idk why though.
      I am assuming you might not be familiar with this condition but if you are , kindly let me know what I can do to sweat after work out. ( why wouldn’t I want to sweat , it’s healthy!)
      If not , its ok. I already appreciate your reply and great articles a lot! :)

  262. Great article . Have you heard of the don tight method ? He recommends a lot of corrective excercises and ab work .
    However I have a lot of snapping hip along with my anterior tilt . A few years ago I had Acl reconstruction and went back to bilateral excercises. Silly me, now I have a major glute imbalance . That side on the left now also had a foot injury so the QL is tight as the hip is also lower that side .

    I was doing lots of straight leg raises with control but found core strengthening helps . However , should my focus be bringing the glutes up to balance ? I’m doing only kolat retail work now and it’s working .

    Also how about back extensions ? As the spinal erector a attach into the posterior part o the pelvis am I right in saying they are weakened via anterior tilt ? Therefore strengthening might pull the pelvis up?

    • Hi Dixon,

      If you have a significantly weaker glute muscles, strengthening the lagging side should definitely be a priority for you.

      You can still do back extensions with an anterior pelvic tilt, however, you want to make sure that you perform the exercise with a NEUTRAL pelvis.


    • I dont get how you can do back extensions with a neutral pelvis. The machine cushion is shaped in a way that forces your lower back to round as you go over it. Unless I misunderstand somewhere. Please shed some enlightenment

    • Hey Lewis,

      I assume you are referring to the machine that involves back extensions from a seated position?

      If this is the case- you will want to maintain relative alignment of the lumbar spine and pelvis whilst you hinge backwards at the HIP joint. (same lumbo-pelvic mechanics as seen in a dead lift.)


    • Hi Ratesh,

      Even though the abdominal wall is generally elongated with an Anterior pelvic tilt, you can definitely still develop 6 pac abs.


  263. > Sir I myself can’t differentiate and tell about the problem actually
    wat is to be…I have problem in left pelvic moving front and right
    scapula dyskenesis..i dont know how this problem starts but at age 10 i
    fall down from wall and left ankle tilted I can’t can’t walk one month i
    didnt see any doctor that time i am in village some person did massages
    and after 1 month pain gone and i left about this..then at age 17 one day
    morning i wake up from bed and ran for some issue..that time i got pain in
    left side front hip..after this problem happen i cant able to walk properly
    still now ..last 7 years i am seeing multiple specialist doctors
    neurologist and physiotherapist I had been taken 4 MRI 1 CT scan more x
    rays EMG EEG blood test.. But result comes normal..problem not corrected
    > I can’t sit stand and walking properly.. Posture deviation.. I told this
    to doctor But they are not understand my problem they seeing only reports
    giving only tablet and take conventional Physio therapy..this can’t help
    > Lots of side effects one physio put cervical traction after this I have
    pain in occipital neck posture change gets forward head

  264. Hi Mark,
    First of all Thnk u very much for helping the people by sharing the info on internet,
    I cant write english well so plz understand what i am trying to explain
    Sir i m a bodybuilder (intermideat level) 5 months ago i train my legs so hard for biger quads
    I got good size on quads But 2 month ago i fell in the mirror my glutes are looking too big
    i did search on internet about this I found my some mistake ,going to heavy squat put attetion on glutes mor than quads And my foot position were littel wrong
    Then i stop the leg exercise bcz when ever i do problem become more (glutes become tight)
    After skipping i have lose size from quads but not from glutes
    Now i found on your website that i have (Apt)
    I have started the stretches
    Hip flexor
    Quads stretch
    Plank (my body goes on vibrate)
    I hav’t train abs ever in the gym bcz i was not having abdominal out but from last month my lower abdominal is out
    lower back have no mass and so tightnes (small lower back i have )
    I just want to fix my posture soon
    1=Can i do leg rais or knee raise for lower abdominal
    I am affraid that they will tight my hip flexor too
    2=.And what about the leg workout routine should b stop bcz i dnt want more bigger glutes
    3=what to do with my hamstrings i dnt know to stretch them or strength in mirror they look big i dnt know they r strong or week
    & Is morning (walk or running) is good or bad for apt ,
    Sleeping on soft matress or hard which is best for apt,

    • Hi Farhan,

      To answer your questions:

      1. You can do leg raises, but I would suggest you start from a flexed hip at 90 degrees first. This will hopefully target more so your lower abs rather than your hip flexors.

      2. Continue with your leg exercises. You just need to reduce your weight so that you can focus on keeping that pelvis in a neutral position as possible.

      3. “Bridge” exercise (mentioned in post) is a good place to start strengthening the glutes/hamstring. Walking/running is fine as long as you focus on neutral pelvis. And in terms of sleeping, the general rule is to sleep on as firm mattress as you can comfortably sleep on. Check this post out for more info on sleeping position.


  265. I just found I might have APT, question is how does it feels going from APT to Neutral? Will it have any affects on muscle building?

    • Hi Sylvester,

      Since your body is probably used to the APT (including when you are lifting), suddenly switching to a neutral pelvis may feel a bit awkward at first.

      As all of your other muscles are used to functioning with the pelvis tilted forward, it may take some time for the other muscles to “re-calibrate” to work with a neutral pelvis.

      In the long run, although it will feel odd to being with, it will always be better to maintain a neutral pelvis.


  266. Hi,

    I understand that strengthening the glutes and hamstrings is important, but I seldom see deadlifts as a recommended exercise for people with anterior pelvic tilt. Along with the above stretches and exercises I am keen to incorporate deadlifts and hamstring curls into my workout. Could you please let me know if this is not recommended.