How to Fix Posterior Pelvic Tilt (Complete Guide + Exercises) скачать в хорошем качестве

How to Fix Posterior Pelvic Tilt (Complete Guide + Exercises)

Learn how to fix posterior pelvic tilt with this comprehensive video on posterior tilt. You’ll learn 6 key exercises for posterior pelvic tilt plus several progressions and regressions for the stretches and exercises. **POSTERIOR PELVIC TILT PLAN** STRETCHES Hamstring stretch Glute Stretch Ab stretch [optional quad/hip flexor stretch] Stretches hold for 1-2 minutes, 2-3 sets (per side where applicable. Do sequentially (e.g. finish 2 sets of hamstring stretches before moving on to glute stretches, etc.) or as a circuit (e.g. 1 set of hamstring stretches, 1 set of glute stretches, 1 set of ab stretches, then repeat). STRENGTH Romanian deadlift (START LIGHT) Standing or Prone Spine Extension Hip Flexor Strength 1 Hip Flexor Strength 2 Strength exercises to pain-free and controlled level of fatigue, 2-3 sets. Do sequentially, not as a circuit. SCHEDULE Ideal: Do stretches then strength exercises. Next best: Stretches, then strength exercises at another time or on another day. Start with 2x a week. If it feels good and not too taxing or painful, go UP TO 4x/week. Above all, LISTEN TO YOUR BODY. HELPFUL LINKS Do I have anterior pelvic tilt?    • Do I Have Anterior Pelvic Tilt? Common APT...   How long to hold a stretch:    • The Key to a Better Stretch: How Long Do Y...   How to stretch properly:    • How to Stretch Properly for Flexibility   SUPPORT THE MISSION AND YOURSELF 👉Rebuild Your Body At Home with a DIY Program:   uprighthealth.com/diy   💪Donate:   uprighthealth.com/donate   ❤️Become a Patron:   / uprighthealth   👉Sign Up for the Newsletter:   uprighthealth.com/newsletter   ⚡️Become a member on YT:    / @uprighthealth   👍Recommended gear (shoes, bands, etc.):   uprighthealth.com/recommended-by-upright-h...   SOCIALS ➡️ Facebook:   / uprighthealth   ➡️ Instagram:   / uprighthealth   🙉 Podcast:   uprighthealth.com/podcasts/upright-health/   MUSIC Logo Animation: Bad Snacks - Mizuki Ending: David Cutter Music -   davidcuttermusic.com   CHAPTERS 00:00 - Intro 00:56 - Start 01:19 - What is posterior tilt? 03:22 - Muscles Involved In Posterior Pelvic Tilt 05:20 - Stretches for Posterior Tilt: Hamstrings 07:28 - Hamstring Stretch Option #2 08:56 - Hamstring Stretching Recommendations 09:30 - Glute Stretches 10:35 - Glute Stretch Option 2 11:51 - Glute Stretch Option 3 12:44 - Abs Stretching 15:36 - How Long to Hold Ab Stretches 16:31 - OPTIONAL Hip Flexor and Quad Stretch 19:04 - Strength Exericse #1: RDL for hip and spine extensors 22:11 - Strength Exercise #2: Strengthen Spinal Extensors and Shoulders 25:30 - Strength Exercise #2B: Prone Spinal Extension 26:07 - Hip Flexor Strength #1 28:11 - Hip Flexor Strengthening #2 30:46 - How Often to Workout 32:37 - Major Bad Habit That Causes Posterior Tilt 33:51 - Closing #pelvictilt #uprighthealth #hipmobility #posture