Table of Contents

1 Pain Symptoms
2 Visual Symptoms

4 Worst & Best Exercises To Do

5 Anatomy of APT
6 12 Fast Everyday Tips
7 Revealed: True Cause of APT
8 Recommended Equipment
 Before You Start, Read This

Welcome to the APT guide!

There’s a ton of stuff here which I’ve used with
thousands of my clients to help them have straighter,
stronger and pain free postures.

Please read it carefully and if at any point you feel stuck,

confused, or overwhelmed, then I recommend going to
the posture assessment​ .
You’ll be able to get personal answers, be clear and feel
strong again.

Here’s to you having a pain free and strong body again!

- Mike Kabbani
 Pain Symptoms

Back Pain Hip Pain Knee Pain Shoulder Pain

 Visual Symptoms
(left pictures are APT, right is non-APT)

1) Protruding Stomach

2) Hips Sticking Out

3) Arched Lower Back

 3 Worst Exercises for APT

1) Decline Sit Ups 2) Leg Raises 3) Crunches

Explanation

These 3 exercises are very dangerous if you have APT. They

compress and put a lot of pressure on the spine, causing potential
damage.

They also shorten your psoas (hip flexor muscle), which further
makes your hip alignment worse.

Avoid these exercises until your APT improves and you correct the
muscle imbalances that you have.
 7 Best Exercises for APT

1) Glute Bridges 2) Planks 3) Hip Stretch

4) Inner Thigh Foam 5) Bar Stretch 6) Wall Chest 7) Soft-Tissue

Roll Stretch on Quads

Explanation

These 7 exercises are great at strengthening the right muscles and

correcting your hip alignment.

They help you stabilize you so your body can better heal itself and have
more pain relief.

If you do these exercises on a regular basis, you will notice a big

improvement in your posture, hip alignment and performance.
 APT Anatomy

Anterior pelvic tilt is a posture problem that affects as much as 80% of the
population. Practically, your butt sticks out and your gut protrudes.
Because this is a musculoskeletal issue, no amount of fat loss will get
rid of that gut.

Rotate hip forward = bad Rotate hip backward = good

Notice the two bad arrows Notice the two good arrows
(these are pulling too hard) (these are too weak, need to be made strong)

1) Back Arrow 1) Back Arrow

Erector Spinae (Lower Back) Gluteus Maximus (Glutes aka butt)
2) Front Arrow 2) Front Arrow
Rectus Femoris (Front of your Rectus Abdominis (Back of your
thigh) thigh)
 Weakened/Inactive Muscles
Needs to be strengthened

● Glutes
These are your main hip muscles
which basically make up your
butt.

● Hamstrings
The muscles on the back of your
thigh.

● Abdominals​ and obliques

Part of your core, they aid in
stabilizing the torso and hip

All these muscles work on rotating your hip

backward:
● The glutes

○ which sit on your hip - pull on your

thigh bone. So when the thigh bone is
fixed/immobile, the hip gets pulled
back/rotated backward.
 ● The abs​ pull upward on your hip upward from the front, which rotates
your hip upward/backward.

● The hamstrings​
can pull down on the hip, which will rotate it
​
backward.

Since these muscles all rotate your hip backward, when they become
weak/inactive your hip rotates forward, and your ​
butt sticks out.

Now you might wondering, if these muscles are rotating your hip backward,
rotate the hips forward!​
surely there are muscles that ​ And you would be
correct. When those muscles become tight and overactive, they exert an
unequal pull on the hip forcing it out of alignment.
 Explaining the “Opposite” relationship
between muscles

Before we move on a bit, a quick primer on muscles. Muscles are elastic

tissue that stretch and contract to generate force. Muscles often work in
opposite pairs, for example: the bicep works to pull the forearm, while the
tricep works to extend it.

So when the bicep is contracting, flexing and becoming ​ short​the tricep is

extending, stretching and becoming ​ long​. If said tricep was really tight
and couldn't stretch all the way, then we couldn't flex our bicep all the
way. This doesn't just affect movement, but passive posture. For example,
if your bicep was really tight while your tricep was really weak you would
end up with a slightly flexed elbow, at rest.
 Over-active/Tight Muscles
Needs to be mobilized and stretched

● Hip Flexor​ : a mysterious muscle

group that does most of the
work when you do situps. The
main player here is the psoas
which connects from your spine
to your thigh.

● Rectus femoris​ (quads):​the

muscle on the front of your thigh
- part of the quadricep group.

● Spinal Erectors​:​
a bundle of
muscles and tendons running
the length of your spine -- not
advisable to stretch.

Why do muscles become tight and short (and mess up our

body)?

Muscles often become tight and short either from being overactive
or from being kept in the flexed/short position frequently. For
example, when you sit down, your hip flexors are flexed and short.
Keep them in that position long enough, as in a typical work day,
and they lose their flexibility, become tight and you get anterior
pelvic tilt (APT)
What causes muscle overactivity and anterior pelvic tilt?

Muscle overactivity commonly comes about as a compensation for

other weak muscles. When one muscle group is weak and
underactive, the other tends to pick up the slack and become
overactive. The resulting imbalance often leads to pain and even
injury. A great example of this is the relationship between the glutes
and lower back: the glutes play an important role in stabilizing the
hip and core. When they become weak, the lower back has to
compensate and take on a role it wasn't meant for. Lower back
overactivity resulting from weak glutes is a major cause of back pain
and tightness.

12 Quick Tips for Fast Progress

Sleep on your stomach with your torso as

straight as possible with a pillow under your
head.
1
This stretches the inner thigh and improves
your upper back flexibility. Be sure to switch
sides for balance.
 Every 30 minutes of sitting, practice stretching
2 your hips by bringing your foot up to your
opposite knee.

Lie on a foam roller with your back at armpit

level. Then arch your back over it. This stretches
3 the whole front torso and helps re-align the
hips.

Do gentle neck stretches and slowly open up

4 the complete range of motion in your neck (this
will have a positive effect on your whole body)

Take a hot bath or shower before you stretch or

5 exercise to improve lubrication in your joints.

Use a ​yoga strap​or belt for more controlled

and stronger stretching. The image on the right
6 stretches your right hamstring + left inner hip
flexor.

Discover the 3 different breaths, not just

7 diaphragmatic, also shoulders and chest
breathing. Excellent for postural reset.

Using a ​Yoga block​or Pillow under your knees

for stretches where they come in contact with
8 the ground will increase comfort and allow for
stronger and deeper stretching.
 Alternate between sitting at your desk, sitting
on the floor and standing while working. The
9 more regularly you change your posture, better
you’ll be.

Lie on an ​
exercise ball​
and stretch your upper
10 back.

Listen to calming, spiritual music or nature

11 sounds that help relax the nervous system and
ease tension.

Keep at it! Good posture is a part of life and the

12 more you work on it, the more rewards and
benefits you’ll experience.
 Why is APT so hard to fix forever?

As a coach and practitioner, I see a lot of clients that come to me after

having exhausted every other solution for years and years.

One of the biggest complaints they have is that they would see
progress, but the progress would always stop and the APT would
always revert.

They just couldn’t get the positive results to stick for good.

So when they would come to me, I would explain to them the real
cause behind APT and show them how if they went after the real
cause, they can actually fix it forever.

Most other solutions simply focus on the symptom level (such as just
the lack of flexibility or strength). But it was our findings that doing
just that is not enough. Since many people do a lot of stretching and
strengthening yet keep complaining about symptoms.

The real solution is in going after the root cause, and all the science is
showing this is caused by a phenomena called Tendon Calcification.
Here’s how it works.

As you know, the body is constantly repairing itself. The skin dies and
gets replaced. The bones are constantly regenerating themselves.

The same thing happens in your tendons and muscles.

This repair process works well as long as we live “normal” lives

according to our biology.
Now, “normal lives” for humans can mean walking 10 miles per day.
Lifting all kinds of things and being very active.

The problem is that the average person doesn’t even walk 3-4 miles
today and move in the same way they were engineered to.

Just like a car needs to be operated a certain way to work well.

The body needs to move a certain amount to work well.

With the increased sedentariness, stress and poor lifestyle habits, the
systems in the body start to break down and the body suffers.

You see this with blood sugar and diabetes, cholesterol and heart
attacks and tendon calcification and APT/posture problems.

So while on one hand, you must improve strength, activity, mobility

and flexibility.

At the same time, if the tendon calcification phenomena is ignored

then it makes treatment ineffective or causes relapse.

Since this is a new discovery that very few people know about the
exercises and techniques for tendon de-calcification have been
limited to a small handful of private practitioners.

While we plan to release more information about this in the future to

the public.

Until then, we’ve been teaching and prescribing these exercises and
techniques to our private clients and they have noticed astounding
results.

Since this is a small program that I coach, spots are very limited and
only available to those that would benefit the most.
If you believe you would benefit from these advanced techniques to
help with your posture and pain relief, then ​
click here to see if there
are any available spots.
 Recommended Equipment

1 Standard Foam Roller

Helps ease muscle tension and clears up calcification.

Good for overall use & beginners.

Recommended brand: Amazon Basic.

2
Rumble Roller
Very advanced foam roller, good after a year or more of using
regular foam roller.

Requires different technique but produces great results when

used correctly. Great for back and very bulky muscles.

Amazon link.
 Want Personal Help?

Come take the ​the posture assessment​ and see what’s the
easiest and best way for you to improve your posture and
be pain free.

>> Go here to get your posture assessment