Professional Documents
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GUIDE TO
ANTERIOR
PELVIC
TILT
IN-DEPTH ASSESSMENT AND 6-WEEK PROGRAM
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
TABLE OF CONTENTS
pg. 1 INTRODUCTION
pg. 3 DEFINITIONS
POSTURE
POSTURE DEFINED
MOVEMENT VARIABILITY
pg. 4 ANTERIOR PELVIC TILT
WHAT IS AN ANTERIOR PELVIC TILT?
INVOLVED MUSCULATURE
JOINT AND MUSCLE ACTIONS
IS AN ANTERIOR PELVIC TILT BAD?
pg. 10 BREATHING
POLYVAGEL THEORY
NEUROPLASTICITY
pg. 11 TESTING
TESTING DISCLAIMER
POSTURE PHOTOS
TOE-TOUCH
SQUAT
SUPINE KNEE-TO-CHEST
pg. 15 RESULTS
TABLE DIAGRAM
ANTERIORLY COMPRESSED PELVIS
POSTERIORLY COMPRESSED PELVIS
COMMONALITIES BETWEEN BOTH CASES
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
TABLE OF CONTENTS
pg. 31 RE-TESTING
POSTERIORLY COMPRESSED RE-TESTING
ANTERIORLY COMPRESSED RE-TESTING
pg. 33 CONCLUSION
pg. 35 CITATIONS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
INTRODUCTION
Hey friends,
No bull shit.
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
ABOUT THE AUTHORS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
POSTURE
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
So, just keep in mind that APT actually helps, but if you
lack control over it, you’re just going to use hip flexors,
quads, and low back muscles - and that can be
annoying. You naturally fall into anterior pelvic tilt and
that’s a good thing. It makes you efficient. I just want
you to be able to control that fall and be able to jump in
and out of that pelvic positioning depending on the task
you’re doing (e.g. running, squatting, walking,
movement in general).
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
DEFINITIONS
BREATHING
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
TESTING
POSTURE PHOTOS
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
TESTING
RESULTS:
+ = You can touch your toes or the floor
- = You cannot touch your toes
12
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
TESTING
SQUAT
RESULTS:
+ = You can squat all the way down (butt close to heels
or about 120 degrees of hip flexion)
- = You cannot squat beyond parallel (thighs parallel to
floor or 100 degrees of hip flexion)
90 Deg
13
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
TESTING
ACTIVE KNEE-TO-CHEST
RESULTS:
+ = You can bring your knee beyond 110 degrees
- = You cannot bring your knee beyond 110 degrees
14
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
RESULTS
TOE-
TOUCH
SQUAT
ACTIVE KNEE-
TO-CHEST
TOE-
TOUCH
SQUAT
ACTIVE KNEE-
TO-CHEST
15
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
RESULTS
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
RESULTS
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
RESULTS
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
PC EXERCISES
Instructions
1. Place a large object around 12 inches tall on the
ground.
2. Put both knees on the object and place your forearm
and hands on the floor. Your elbows should be
directly underneath your shoulders and knees under
hips.
3. Perform a posterior pelvic tilt and slightly press the
floor away from you with your forearms.
4. Hold this position as you breathe in through your
nose and out through your mouth as if you were
“fogging glass” with your breath. Pause after the
exhale for 3 seconds.
5. Repeat for 5 breaths.
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
PC EXERCISES
Troubleshooting
Crunch with 6 pack - Relax your stomach. Feel like
you have "jelly" in your belly. Only feel obliques from
the exhale
Feeling upper shoulders tighten- Drop shoulders
away from ears
Hanging on shoulder blades - Press through elbows
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
PC EXERCISES
Instructions
1. Place two books of equal height (about 2-3 inches
thick) next to each other on the floor.
2. Assume a hooklying position as you place your feet
flat on each of the books.
3. Exhale as you feel your low back press into the
ground and heels into the books.
4. Keep pressing your low back into the ground as you
lift your hips slightly off of the ground.
5. Actively reach with your palms facing up at about a
45-degree angle.
6. Breathe in through your nose and out through your
mouth as if you were “fogging glass” with your
breath. Pause after the exhale for 3 seconds.
7. Repeat for 5 breaths.
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
PC EXERCISES
Troubleshooting
Arching low back - If you are having trouble
performing a posterior pelvic tilt without using your
low back muscles, place a small folded-up towel
underneath your low back. Actively press into it as
you perform the exercise.
Using too much abs and glutes - You are probably
pushing the floor away with feet. Pull toes back and
"pull" through heels
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
PC EXERCISES
Instructions
1. Position your feet about one foot-length away from
the wall and place your back up against the wall.
2. Place an object between your knees wide enough so
that you can passively hold it while keeping your
knees in line with your toes. Keep your knees slightly
bent
3. As you keep your whole foot flat on the ground,
imagine you’re trying to “pull the floor up underneath
your heels” as you perform a posterior pelvic tilt.
This should engage the back of your thighs
(hamstrings)
4. Reach arms forward with thumbs to the ceiling.
5. Hold this position as you breathe in through your
nose and out through your mouth as if you were
“fogging glass” with your breath. Pause after the
exhale for 3 seconds.
6. Repeat for 5 breaths.
23
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
PC EXERCISES
Troubleshooting
Can’t keep low back against wall - beltline, bra line
& everything in between touches the wall
Over crunching - tuck hips, but don’t lose any height
in the skeleton
Pushing with legs into the wall & not feeling
hamstrings - Feel "the floor come up underneath
your heels" as opposed to lowering yourself down
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
AC EXERCISES
Instructions
1. Place two books of equal height (about 2-3 inches
thick) next to each other on the floor.
2. Assume a hooklying position as you place one heel
on each of the books.
3. Exhale as you feel your low back press into the
ground and heels into the books. Keep pressing your
low back into the ground as you lift your hips slightly
off of the ground.
4. Actively reach for the ceiling with your palms facing
down at about a 90 degree angle. Ensure your
pectoralis (chest) muscles do not engage.
5. Breathe in through your nose and out through your
mouth until you feel your side abdominals (obliques)
engage. Pause after the exhale for 3 seconds.
6. Repeat for 5-10 breaths.
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WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
AC EXERCISES
Troubleshooting
Extending through low back - If you are having
trouble performing a posterior pelvic tilt without
using your low back muscles, place a small folded-up
towel underneath your low back. Actively press into it
as you perform the exercise.
26
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
AC EXERCISES
Instructions
1. Position yourself on the floor so that you have a 90
degree bend at both your knees and hips. Your elbow
should be directly underneath your shoulder.
2. Perform a posterior pelvic tilt and actively push the
floor away as you lift your hips off of the ground. You
should feel your bottom-side obliques engage.
3. Hold this position with your top-side hand on your
waist as you breathe in through your nose and out
through your mouth.
4. Repeat for 30 seconds each side.
27
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
AC EXERCISES
Troubleshooting
Shoulder hurts - If you feel tightness or pain in your
shoulder when you perform this exercise, place a
small towel roll underneath your third finger through
your thumb. This will help take stress off of your
shoulder.
28
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
AC EXERCISES
Instructions
1. Comfortably position yourself on a couch so that you
feel your upper back pressing against the cushion.
Your feet should be underneath your knees.
2. Lift your toes off of the ground as you perform a
posterior pelvic tilt.
3. Press your heels into the ground and lift only as high
as you feel comfortable and able to maintain the
slightly rounded low back. You should feel the back
of your thighs (hamstrings) engage with your lower
hips (glutes).
4. Actively reach up for the ceiling with both hands and
palms down. Be sure not to engage your chest (pec)
muscles as you do so.
5. Breathe in through your nose and out through your
mouth until you feel your side abdominals (obliques)
engage. Pause after the exhale for 3 seconds.
6. Repeat for 5-10 breaths.
29
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
AC EXERCISES
Troubleshooting
Upper shoulders tighten up - Reach lower
Can’t feel your hamstrings or glutes - You are
likely trying to reach your hips too high and arching
your low back. Try having lower hips at first and
build up from there over time.
Tension in neck - Place a small rolled-up towel
underneath your neck
30
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
RE-TESTING
POSTERIORLY COMPRESSED
ANTERIORLY COMPRESSED
31
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
THE PROGRAM
ANTERIORLY POSTERIORLY
COMPRESSED COMPRESSED
HOOKLYING
ROCKBACK
HAMSTRING BRIDGE
OVERHEAD
WITH BOOKS 90-
BREATHING
DEGREE REACH
HOOKLYING
90-90 SIDELYING HAMSTRING BRIDGE
PLANK WITH BOOKS 45-
DEGREE REACH
32
WAUGHPERSONALTRAINING.COM THEPINNACLEPERFORMANCE.COM
CONCLUSION
LET'S WRAP IT UP
Hey friend,
Posture is dynamic
Anterior pelvic tilt is normal, but needs to be
controlled
Objective testing is crucial when addressing posture
& movement
Different body types need different exercises
Re-test to make sure things are working
THANK YOU
33
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PRO TIPS
waughpersonaltraining.com
@conor_harris_
@waughfit
Conor Harris YouTube page
34
CITATIONS
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