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How to Fix an Anterior Pelvic Tilt in 5 Minutes

Ok, five minutes….. four times a day, for two weeks…but! this is probably the most beneficial video you will ever watch on Anterior Pelvic Tilt! πŸ’ͺ🏼πŸ’ͺ🏼

APT isn’t something that you’re stuck with, you can change anything about your body if you put the effort in! 😎 And the great thing is, it’s not even that much effort! After 2 weeks you’ll probably see a massive difference already.

The first thing you’re going to need to do is set 4 alarms in your phone:

1. Waking up
2. Lunch
3. Bed
4. Bonus

Each time the alarm goes off you are going to do THIS routine:

1. 1 minute left couch stretch
2. 1 minute right couch stretch
3. 3×10 second hard plank
4. 3×10 second glute squeeze
5. 1 minute standing march

All of the drills are cleverly linked and compliment each other, while addressing different issues surrounding the Anterior Pelvic Tilt.

The main thing is that you focus on being aware! Be consistent with this every day for 2 weeks and then you won’t have to do it as often as you will have changed how you move ALL OF THE TIME!!

Just walking properly will be your new corrective exercise!

Let me know in the comments how you get on, and if you have any quesitons about APT or any other mobility/movement issues!


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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.

See more from Tom:
T-Nation: https://www.t-nation.com/all-articles/authors/tom-morrison
Boxrox: https://www.boxrox.com/author/tom-morrison

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  1. I actually walk alot at work( 10k-15) steps each day. Problem is my right side allways feels like it's been doing double that while my left hip feels fine. I do get tight hip flexers and cramps. Not only that but I'm starting to limp for no reason. My walking has allways felt funny but the limp is new. I don't even have to feel pain so I don't know why I'm doing this or why this is happening. Any ideas would help 😒

  2. After 10 years of continued operations and injuries, I'm pretty much locked. Physio focus only on 1 specific injury at the time, they don't see a body as a whole. Yesterday, I started this routine. It was painful all 4 times. Today, it already hurts less, and I am able to almost keep my balance and keep posture. I look forward to the results in 2 weeks time. Thank you for motivating me to get moving

  3. Can you use a Si joint belt to help stabilise the pelvis whilst doing the exercise?

  4. What do I do if all I can feel on the couch stretch is an intense stretch of my quad. I am unable to squeeze my bum in that position because the quad is so tight?

  5. So grateful for your content!!
    I spend so much at the chiropractor bc of this exact issue and of course they don’t give me exercises and they can’t fix muscle weakness.
    Bless you!

  6. Don't mind This It's For ME:

    4:13 Couch Stretch 1 Min Each Side

    6:27 3Γ—10 second tension plank

    7:16 3Γ—10 second Butt Squeeze

    8:44 standing march 1 Min

  7. Let’s say I can only work on this twice a day. Early morning and afternoon. Will I still be able to fix my apt, but just in a longer timespan than 14 days?

  8. Anyone got any tips on the couch stretch? I cant seem to get in a position without feeling it in my thigh, its mid thigh, but cant get a stretch at the top of the hip…?

  9. Great video – the way you explain things is very clear. I am struggling to get the couch stretch to hit my hips (feeling it more in the mid-quads). Any tips on what to alter to get the stretch in the right place. (been doing lots of cycling and squats recently so my quads probably are a little tight tbh).

  10. If we do this at evening for more sets at same time….will it help….plz do vdo for lower back pain

  11. After this…every time you want to squeeze your butt cheeks to avoid farting in public…you will not feel that much of a looser anymore πŸ˜…πŸ˜…πŸ˜…πŸ˜…

  12. The couch stretch is a lot harder than I thought it would be. I definitely needed this!

  13. In the bit near the end where you talk about hip extensions, I've you'd popped a link to the video in that space, I'd have been right on it.

  14. i jusst did ONE ROUND of this and my lower back feels looser and more energised already! I'm late to the party but glad I stumbled upon your routines. Thank you!

  15. My experience has been to start butt squeezing slower as my aunt and I both our low backs very angry after doing these exercises (butt squeezes ) with pt in the past.

  16. When performing the standing march drill, I find it difficult to keep my hips square when on right stance (no surprises that’s the side I feel the tightness on). Is it ok to hold on to support for keeping those hips square or is there a regression you recommend? Thanks!

  17. I've been doing this for 3 days and the sciatic PAIN has βŒβŒβŒβŒπŸ’― since day 1. Is that right??? Or am I doing something wrong. I see people here saying after 2 days they were better??? Please help 😭😭😭😭😭😭😭😭😭😭

  18. I had an anterior pelvic tilt with Γ  sharp pain at the hip
    I did the couch stretch Γ nd pain dispear instantly
    Thank you so much

  19. Posture improved drastically and back pain is almost gone after just 2 days of doing this. Can’t thank you enough brother! πŸŽ‰

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