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Fix anterior pelvic tilt and improve upper back mobility
1. Fix
Low
This pos
posterio
your bel
the mirr
break ba
body, bu
The clas
lumbar
abs (mo
are tight
lengthen
glute ma
and the
ever hea
Steps
1)
2) A
3)
4) S
xing t
wer b
st is about an
or pelvic tilt i
lt. If you belt
or. does you
ad posture in
ut upper bod
sic bad guys
erectors (lo
ostly the rect
t in this posi
ned state – s
ax will not fi
hamstrings
ard of an ath
Lenghten th
Activate and
Lower back
Strenghteni
the C
back/h
nterior pelvic
n another p
t points towa
ur butt stick o
n 2 sections,
dy doesn’t a
s in APT are t
ower back).
tus abdomin
tion and stre
stretching th
re to its max
will be force
hlete sufferin
he Hip Flexor
d strengthen
stretching
ng abs
Comp
hip st
Let’s look at
mirror. Chan
forward, or
a hunchbac
stomach pro
under the m
will fix this.
only cemen
makes it wo
better. Of co
of the popu
c tilt, the mo
ost. How do
ards the floo
out? Chance
, lower body
lways influe
tight hip fle
The weake
nus and exte
etch the hec
hem will only
ximum capac
ed to step in
ng from glute
rs
n the glutes
puter
tabilit
t ideal postu
nces are you
that your sh
ck posture, o
otrudes forw
mistaken imp
Let’s make o
nts what you
orse. If you h
ourse there a
ulation, that’s
ost common
o you know if
or, you have
es are that yo
y and upper
nce the low
exors couple
ned muscle
rnal oblique
ck out of the
y make it wo
city and to p
. this leads t
e pulls?
r Guy
ty
ure for a min
u’re gonna fi
houlders are
or that your l
ward, giving
pression that
one thing cle
have. If you
ave good po
are exceptio
s the norm.
posture dys
f you have a
an anterior
ou have an a
body. The lo
er body.
ed with a tig
es are the gl
es). Most peo
m, but the h
orse. Due to
pick up for th
o hamstring
y Pos
ute. Look at
nd that your
slumped for
ower back is
you the “ski
t working ou
ear - what yo
u have bad p
osture, heav
ons to this, b
sfunction. I w
n anterior p
pelvic tilt. O
anterior pelv
ower body in
ght rectus f
ute max, ha
ople think th
hamstrings a
antagonist d
his slack, the
g pulls and g
sture
your profile
r head is jutt
rward coupl
s so arched t
nny gut”. Pe
ut hard in th
ou do in the
posture, heav
y lifting mak
ut for the m
will address
elvic tilt? Lo
r, look sidew
vic tilt. I’m go
nfluences the
femoris (qua
amstrings a
hat the hams
are actually i
dominance,
e adductor m
roin pulls. H
e
e in the
ting
ed with
that your
eople are
e gym
gym
vy lifting
kes it
ajority
ok at
ways in
onna
e upper
ads) and
and the
strings
n a
the
magnus
Have you
4. Fix
Low
Before, I
This pos
issues. B
the lowe
lower bo
lower bo
hamstrin
The leva
them wi
curves, a
Foam ro
DeFranc
10 times
10 times
10 times
Extendin
Thoracic
10 reps
xing t
wer b
talked abou
st shall be ab
But let’s get o
er body is op
ody. Fix the l
ody will not
ngs, as in, th
ators have to
ill only make
and to get th
olling Thorac
co's Upper bo
s centered
s left
s right
ng thoracic s
c mobility
the C
back/h
ut the anteri
bout the upp
one thing str
ptimally align
lower body a
necessarily f
ey are in a st
o always be a
e the matter
he head into
ic Spine
ody warm‐up
spine
Comp
hip st
or pelvic tilt
per body dys
raight – you
ned, the upp
and the upp
follow. I hop
tretched pos
active, or els
worse. The t
o a more neu
p
puter
tabilit
and how to
sfunction tha
can fix the u
per body wil
per body get
pe you under
Mos
“Qua
slum
can b
trap
open
lead
scen
som
mus
traps
the h
levat
sition. Look
e the head i
trick is to ge
utral position
r Guy
ty
o fix it. If you
at normally a
upper body
ll not be. The
ts a lot bette
rstand this.
t people in t
asimodo” loo
mped should
be lead to a
ps and the le
n mouth bre
to migraine
nario are usu
metimes, the
cles are the
s, and the th
hamstrings f
tors and trap
at this pictu
s gonna suc
et the thorac
n – “floating”
y
haven’t read
accompanie
as much as y
e upper bod
er. Fix the up
today’s socie
ok, the bent
ers and a ne
lot of tensio
evator scap
eathing, and
es. The tight
ally the pec
e upper abs.
rhomboids,
horacic exten
from yesterd
ps are the eq
re of the hea
cumb to gra
ic spine bac
” on top of t
S
a
b
c
d that, pleas
es the lower
you want, bu
y is a slave t
per body an
ety have the
upper back
eck that juts
on in the up
ulae, can lea
in some cas
t muscles in
minor, the
. The stretch
the mid and
nsors. Remem
day’s article?
quivalent of
ad jutting fo
avity. Stretch
k into its nat
he body.
Separate sca
and foam rol
back, 10 time
centered
se do.
body
ut unless
to the
nd the
k with
out. This
pper
ad to the
ses, can
this
lats and
hed out
d lower
mber
? The
the
orward.
hing
tural
pula
l upper
es
