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Let’s look at ideal postu for a minute. Look at your profile in the t ure e mirror. Chan nces are you gonna find that your head is jutt u’re r ting forward, or that your sh houlders are slumped for rward coupled with a hunchbac posture, o that your lower back is so arched t ck or s that your stomach pro otrudes forw ward, giving you the “skinny gut”. Pe eople are under the m mistaken imp pression that working ou hard in the gym t ut will fix this. Let’s make o thing cle - what yo do in the gym one ear ou only cemen what you have. If you have bad p nts u posture, heav lifting vy makes it wo orse. If you have good po osture, heavy lifting mak it kes better. Of co ourse there a exceptio to this, but for the majority are ons of the popu ulation, that’s the norm. s This pos is about an st nterior pelvic tilt, the mo common posture dys c ost sfunction. I w address will posterio pelvic tilt in another post. How do you know if you have an anterior pelvic tilt? Look at or o f your bel If you belt points towa lt. t ards the floo you have an anterior pelvic tilt. Or, look sidew or, ways in the mirror. does you butt stick o ur out? Chance are that yo have an a es ou anterior pelv tilt. I’m go vic onna break ba posture in 2 sections, lower body and upper body. The lo ad n , y ower body in nfluences the upper e body, bu upper bod doesn’t always influence the lower body. ut dy
The classic bad guys in APT are t s tight hip fle exors couple with a tig rectus f ed ght femoris (qua ads) and lumbar erectors (lo ower back). The weakened muscle are the glute max, ha es amstrings a the and abs (mo ostly the rect abdomin and external oblique Most peo tus nus es). ople think th the hams hat strings are tight in this position and stre t etch the hec out of them, but the h ck hamstrings a actually in a are lengthen state – s ned stretching th hem will only make it wo y orse. Due to antagonist d dominance, the glute ma will not fire to its max ax ximum capac and to p up for th slack, the adductor m city pick his e magnus and the hamstrings will be force to step in. this leads to hamstring pulls and groin pulls. H ed g Have you ever hea of an ath ard hlete sufferin from glute pulls? ng e
Steps 1) 2) 3) 4) Lenghten th Hip Flexor he rs Activate and strengthen the glutes A d n Lower back stretching Strenghtening abs S
Lunge St tretch Lengthen n the hip flex xors nds per leg 30 secon
Move hip, n not lower bac ck. Squeeze but tt of leg behind you. Push hips fo orward, rotat te hips slightly from m side to side e.
Hip Circu uit Hip Mob bility es in both directions 10 circle 10 abductions (move e leg sideway ys) rdogs (kick le eg up) 10 super Glute Br ridges Activate then the glut tes. and strengt n 15 slow movements up and down Cook Hip p Lift Advance ed glute activ vation. ach leg 10 for ea
Move hips up by es. squeezing glute
Kee ep tennisball between leg and cage. Squeez ze other ribc glut te. Raise several inch hes. Isolate g glute from m lower bac ck/hamstring gs. Keep your spin ne in one line, raise upper g focussing o on the leg glu ute muscles.
Clam bility Hip Mob ach leg 10 for ea
Half squat Half Dead dlift ng posterior chain Activatin ach leg 10 for ea
Ben nd over/squa at down unti ill you asu ume this posi ition. Move u up by usin ng hips.
Cat and Camel Stretch the lower bac ck Stretch t 10x
Do not stretch the bac ck via etches traditional flexion stre like the toe touch stretch. it is a decent t lumbar Although i stretch, it puts a lot of f on the spinal discs pressure o and can m make a bad ba ack worse.
Dead Bu ug Train/tig ghten abdom minal muscles s. 10 repet titions Plank ghten abdom minal muscles s. Train/tig 60 secon nd plank
P Pull bellybutt ton in nwards. Pull knees and arms up. Lower eft leg and right le arm. Alternat te. Knees s should have a very slight bend in them. You ould be tight with a abs sho slight ar rch in the low wer back an nd the butt should be sque eezed hard. Hips ds Quad Calve es IT Band
Foam Ro olling
Fix xing t C the Comp puter Guy r y Low back/h st wer b hip tabilit ty
Before, I talked abou the anterior pelvic tilt and how to fix it. If you haven’t read that, pleas do. ut o d se This pos shall be ab st bout the upp body dys per sfunction tha normally accompanie the lower body at a es issues. B let’s get one thing str But o raight – you can fix the u upper body as much as y want, bu unless you ut the lowe body is op er ptimally align the upp body wil not be. The upper body is a slave t the ned, per ll e to lower bo Fix the l ody. lower body a the upp body get a lot bette Fix the upper body an the and per ts er. nd lower bo will not necessarily f ody follow. I hop you under pe rstand this. Most people in today’s socie have the t ety “Qua asimodo” loo the bent upper back with ok, k slum mped shoulders and a ne that juts out. This eck can b lead to a lot of tensio in the up be on pper trap and the le ps evator scapulae, can lea to the ad open mouth bre n eathing, and in some cas can ses, lead to migraine The tight muscles in this es. t nario are usually the pec minor, the lats and scen som metimes, the upper abs. The stretch out e . hed muscles are the rhomboids, the mid and lower d traps and the th s, horacic exten nsors. Remem mber the h hamstrings f from yesterd day’s article? The ? levat and trap are the eq tors ps quivalent of the hamstrin as in, they are in a st ngs, tretched pos sition. Look at this picture of the hea jutting fo ad orward. The leva ators have to always be a o active, or else the head is gonna succumb to gra avity. Stretch hing them wi only make the matter worse. The t ill e trick is to ge the thoracic spine back into its nat et tural curves, a to get th head into a more neu and he o utral position – “floating” on top of the body. n ” Foam ro olling Thoracic Spine DeFranc co's Upper bo ody warm‐up p 10 times s centered 10 times s left 10 times s right Separate scapula S and foam roll upper a back, 10 time b es centered c
Extendin ng thoracic s spine Thoracic c mobility 10 reps
Extendin ng thoracic s spine Thoracic c mobility 10 reps
Put a arms on low bench, push h down the c chest.
Wall Pec c Stretch 45 secon nds each arm m
Grab b doorledge o or column. G Gently push h chest forwa ard during st tretch
Lats Stre etch 45 secon nds per arm
Hold beam, lean n back till lats s tched. stret
Shoulder Stretch Hold for 60 seconds
Hands back k. Slide body forwa ards till stretchy fee eling in shoulders is s felt.
Shoulder dislocation ns 15 reps
Start wide, use rope or broomstick. Tilt ch your butt. Grip arms around till you tuc en things loos sen up. tighter whe
Scapular r Wall Slide Scapular r depression and retraction o 10 reps
Mu uscle activati ion mid‐back k. Get the e elbows as low as possib ble wit thout overar rching the low wer bac ck.
Chin Tuc ck Deep nec ck flexors 10 reps
Chin Tucks s: Stand with h back and head a against wall. Keep ping back of head to wall, roll chin down tow wards neck. It is a very small t. movement
Reverse Crunch Prevent lordosis/kyphosis ten Abs Strenght 3*max
Lie ba ack on the flo oor. Flex you ur knees. Rai ise your knee es again nst your head d by crunchin ng your abs. Keep feet do own, legs s squeezed and head on th he floor. Put pelvis on flo oor after each rep. Work abs, not flexo ors. Don’t let legs come p past endicular. perpe