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  1. #811
    Oxymoron svartberg's Avatar
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    Originally Posted by VoxBro View Post
    ... but then an article on t nation posted here seems to say stretching doesnt work at all.

    Seems like a lot of contradictory stuff out there. Ive also read two studies which say swimming is either great for apt or will make it even worse.

    Pretty frustrating.
    Warning: long rant ahead. (cliffs at bottom)


    I gotta comment on all those guides contradicting each other, for all your brahs out there who feel confused about the whole thing.
    I'm sure this is innocent, but they draw attention by discrediting common fitness practices ("everything you've done was wrong !"), the more popular the better.
    Even more sad is the people who do it are actually very knowledgeable about what they're promoting, and they try to throw bombastic terms to stabilize their position (pun).

    Naudi Augiler
    The guy who made the glute bridge video above, I bought his dvds on fixing posture, awesome stuff guy is an expert who knows his chit.
    Goes and make videos "dogma of the week" were he discredits things like a foam roller (srsly), and he's planning to do videos explaining why squats & deadlifts are bad for you. (dude wtf)
    Farther more says how you "shouldn't do *insert bodybuilding exercises* but instead do *functional stuff*". (how ignorant)
    Sorry dude, might be nice to be inspired by people who push their bodies to different directions (dancers, bodybuilders, circus performers) than your own (mma & posture)

    Dr. Evan Osar
    A guru of how scapular stabilization effects the rest of the body.
    Thanks to this guy I realized my RC problems were simply because of poor scapular stabilization, helped made my life and routine so much easier, thank you.
    But then he likes to discredit a lot of things however, such as YTWs and common proven exercises, apparently bit insecure any youtube comments require his approval.

    Dean Somerset
    I just read his article, seems like a guy who obviously knows his chit about hip mobility, cool.
    But discrediting stretching and myofascial release, son I dissapoint.

    Paul Ingraham
    Bought his ebooks about managing muscle injuries (tears), good stuff helped me tons.
    Also got an detailed breakdown of myofascial trigger points, dude that really impressed the ladies, thanks.
    Then he goes and completely discredits static stretching, epic fail.

    Dr. E. Sarno
    The grand daddy genius of Tension Myositis Syndrome, this has helped tens of thousands heal their lower back pain with the power of their mind alone.
    I have read his book, and gotta say this stuff is magic and is life changing, thank you doc.
    Goes and says how it's a myth abs protect the spine / lower back .. well it's obvious he's not a fitness expert, but the inner abs (TVA) help stabilize the spine whenever he likes it or not.

    So what do I do with all this mess :
    I have already had good posture most of my life, once doing MMA (core, hip mobility, etc) twice a week and sitting 24/7, the other standing/walking/partying all day (zero training), this will be the 3rd time. (weight lifting, core, meditation)
    • I don't need anyone to tell me there's only one golden way to fix posture, I already know that's wrong and there's tons of ways to improve posture.
    • That means whatever frequency you want (once a week, every day), whatever type of exercise (static isometrics, dynamic mobility, etc), as long as you stick to it and monitor progress.
    • Those guys are experts and I have learned tons from them, therefore I won't let their mountain of BS take away from the stuff which is useful.


    Cliffs
    • it all works
    • learn what you can, disregard the bs fear mongering
    • stick with whatever suits your lifestyle, schedule & preferences.
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  2. #812
    Grey Knight Dergo's Avatar
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    Originally Posted by VoxBro View Post
    Why front squats if you dont mind me asking? I always thought front squats were more quad-heavy than back squats which put a bigger emphasis on the glutes and hammies.

    Surely strengthening your quads is the last thing you'd want to do for APT?

    I agree with you about practicing good posture. It only took a week or so and I no longer had to tense and force myself into not slouching, it just came naturally.

    The pelvic tilt is proving more challenging.
    Front squats are not so painful on the lower back if you got APT. Even if you are training to fix your back (lots of pulling exercices, etc.) you shouldn't neglect the antagonists, or you'll end unbalanced the other way around.
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  3. #813
    Oxymoron svartberg's Avatar
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    Originally Posted by VoxBro View Post
    Thanks for the feedback man. I'll add glute bridges to my planks. I may be using the wrong terminology with 'cable press'. I cant post a link because of my post count, but the correct term is 'pallof press'. There are plenty of videos of it on youtube.

    It's a great core exercise, feels similar to a plank but allows for better progression as you can keep adding weight when it gets easy without having to stack plates on your back.

    I know the OP here doesn't say much about core strength for correcting APT, but my abs and core in general are extremely weak for years of a 9-5 desk job.
    Np dude, first time I see this exercise, looks very cool man !

    Actually the OP mentions core is very important, and recommended planks for them.
    Ye I had totally crap core when I started too man, after about 4 months felt like a completely different person !
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  4. #814
    Registered User wallace g's Avatar
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    Originally Posted by svartberg View Post
    Warning: long rant ahead. (cliffs at bottom)


    I gotta comment on all those guides contradicting each other, for all your brahs out there who feel confused about the whole thing.
    I'm sure this is innocent, but they draw attention by discrediting common fitness practices ("everything you've done was wrong !"), the more popular the better.
    Even more sad is the people who do it are actually very knowledgeable about what they're promoting, and they try to throw bombastic terms to stabilize their position (pun).

    Naudi Augiler
    The guy who made the glute bridge video above, I bought his dvds on fixing posture, awesome stuff guy is an expert who knows his chit.
    Goes and make videos "dogma of the week" were he discredits things like a foam roller (srsly), and he's planning to do videos explaining why squats & deadlifts are bad for you. (dude wtf)
    Farther more says how you "shouldn't do *insert bodybuilding exercises* but instead do *functional stuff*". (how ignorant)
    Sorry dude, might be nice to be inspired by people who push their bodies to different directions (dancers, bodybuilders, circus performers) than your own (mma & posture)

    Dr. Evan Osar
    A guru of how scapular stabilization effects the rest of the body.
    Thanks to this guy I realized my RC problems were simply because of poor scapular stabilization, helped made my life and routine so much easier, thank you.
    But then he likes to discredit a lot of things however, such as YTWs and common proven exercises, apparently bit insecure any youtube comments require his approval.

    Dean Somerset
    I just read his article, seems like a guy who obviously knows his chit about hip mobility, cool.
    But discrediting stretching and myofascial release, son I dissapoint.

    Paul Ingraham
    Bought his ebooks about managing muscle injuries (tears), good stuff helped me tons.
    Also got an detailed breakdown of myofascial trigger points, dude that really impressed the ladies, thanks.
    Then he goes and completely discredits static stretching, epic fail.

    Dr. E. Sarno
    The grand daddy genius of Tension Myositis Syndrome, this has helped tens of thousands heal their lower back pain with the power of their mind alone.
    I have read his book, and gotta say this stuff is magic and is life changing, thank you doc.
    Goes and says how it's a myth abs protect the spine / lower back .. well it's obvious he's not a fitness expert, but the inner abs (TVA) help stabilize the spine whenever he likes it or not.

    So what do I do with all this mess :
    I have already had good posture most of my life, once doing MMA (core, hip mobility, etc) twice a week and sitting 24/7, the other standing/walking/partying all day (zero training), this will be the 3rd time. (weight lifting, core, meditation)
    • I don't need anyone to tell me there's only one golden way to fix posture, I already know that's wrong and there's tons of ways to improve posture.
    • That means whatever frequency you want (once a week, every day), whatever type of exercise (static isometrics, dynamic mobility, etc), as long as you stick to it and monitor progress.
    • Those guys are experts and I have learned tons from them, therefore I won't let their mountain of BS take away from the stuff which is useful.


    Cliffs
    • it all works
    • learn what you can, disregard the bs fear mongering
    • stick with whatever suits your lifestyle, schedule & preferences.
    Great post, repped
    Reply With Quote

  5. #815
    scolibrah emerica2394's Avatar
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    not sure if op still checks on this thread but, did you and anybody else who corrected it have to practice holding the posture throughout the day as you would with upper back or did it just come in time with the stretching/strengthening
    10/28/11 T2-L1 spinal fusion surgery
    4/28/12- back brace off and good to go

    been to the land of modneg and back

    former hunchback on the road to aesthetics
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  6. #816
    IIFYM: if it fits your mg Jelet's Avatar
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    whats so bad about a pelvic tilt? i ahve it, i got a herniated disc and curious if this played a major role in my herniated disc injury.

    the doctor has me doing "pelvic tilts" i lay n my back and push down to the ground for 5 second holds. for 20 reps... 4x a day
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  7. #817
    Grey Knight Dergo's Avatar
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    Originally Posted by emerica2394 View Post
    not sure if op still checks on this thread but, did you and anybody else who corrected it have to practice holding the posture throughout the day as you would with upper back or did it just come in time with the stretching/strengthening
    If you spend 23 hours a day in a bad posture (even on sleep if sleeping on stomach, can't sleep on back, etc.), one hour if training is going to be close to pointless. You would spend the majority of your time undoing what you did at the gym. I can tell you something though, my rolled forward shoulders posture is almost fixed after barely a week, as all the pulling exercices I've been doing have forced my shoulders to come back to its natural position, so it's easier to hold them there during the rest of the day. I still have to remind myself, but it's much easier.

    Originally Posted by Jelet View Post
    whats so bad about a pelvic tilt? i ahve it, i got a herniated disc and curious if this played a major role in my herniated disc injury.

    the doctor has me doing "pelvic tilts" i lay n my back and push down to the ground for 5 second holds. for 20 reps... 4x a day
    It's bad for many reasons, but hyperlordosis, kyphosis, etc. are consequences of bad posture, not the direct causes of all these issues. First of all, it's not how it's supposed to be, so you are unbalancing your body. These imbalances cause more issues, including injuries. In example, for my case, it seems that those imbalances are causing my fascitis plantar when running (the weight is not distributed over my feet as it should be). All my compound excercices suffer from this, as my bench press and overhead press are very limited from my poor shoulder flexibility, squats make my lower back hurt and my deadlifts are somehow unbalanced, with some muscles not participating enough. Neck forward can also cause

    Secondly, aesthetically-wise, it makes the body look much worse. Chest looks smaller, upper body with is less than it should be, belly looks like permanently bloated (you look pregnant), etc.
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  8. #818
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    Pretty sure i have it worse than anyone itt, is there even any hope of fixing it within 3 months? Trying to get rid of it by the end of the semester....gym does not have a glute kickback machine and i don't have a foam roller. Will just strenghtening hamstrings and doing hip flexor stretches and abs be good enough?...It doesn't look so bad in pics but IRL it is horrible and i always look like i have a huge ass. Stopped wearing t shirts cause of it and have had to wear sweaters every single day.
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  9. #819
    God's New Protege Foze's Avatar
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    Originally Posted by iamdetermined View Post
    Pretty sure i have it worse than anyone itt, is there even any hope of fixing it within 3 months? Trying to get rid of it by the end of the semester....gym does not have a glute kickback machine and i don't have a foam roller. Will just strenghtening hamstrings and doing hip flexor stretches and abs be good enough?...It doesn't look so bad in pics but IRL it is horrible and i always look like i have a huge ass. Stopped wearing t shirts cause of it and have had to wear sweaters every single day.
    Lol I have it worse than you. I've noticed that a lot of black people have it.

    Mine's so bad I can barely squat/deadlift without pain in my back. That's why my lifts are so slow compared to everything else.
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  10. #820
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    Originally Posted by Foze View Post
    Lol I have it worse than you. I've noticed that a lot of black people have it.

    Mine's so bad I can barely squat/deadlift without pain in my back. That's why my lifts are so slow compared to everything else.
    Yeah Foze is still the worst I've seen on here. Yours is about the same as mine.
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  11. #821
    Champion of the Sun iamdetermined's Avatar
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    Originally Posted by Foze View Post
    Lol I have it worse than you. I've noticed that a lot of black people have it.

    Mine's so bad I can barely squat/deadlift without pain in my back. That's why my lifts are so slow compared to everything else.
    Yeah but im at high bf so it looks/feels worse

    Originally Posted by IhateAPT View Post
    Yeah Foze is still the worst I've seen on here. Yours is about the same as mine.
    Okay so about how long to fix it?
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  12. #822
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    Originally Posted by Dergo View Post
    If you spend 23 hours a day in a bad posture (even on sleep if sleeping on stomach, can't sleep on back, etc.), one hour if training is going to be close to pointless. You would spend the majority of your time undoing what you did at the gym. I can tell you something though, my rolled forward shoulders posture is almost fixed after barely a week, as all the pulling exercices I've been doing have forced my shoulders to come back to its natural position, so it's easier to hold them there during the rest of the day. I still have to remind myself, but it's much easier.



    It's bad for many reasons, but hyperlordosis, kyphosis, etc. are consequences of bad posture, not the direct causes of all these issues. First of all, it's not how it's supposed to be, so you are unbalancing your body. These imbalances cause more issues, including injuries. In example, for my case, it seems that those imbalances are causing my fascitis plantar when running (the weight is not distributed over my feet as it should be). All my compound excercices suffer from this, as my bench press and overhead press are very limited from my poor shoulder flexibility, squats make my lower back hurt and my deadlifts are somehow unbalanced, with some muscles not participating enough. Neck forward can also cause

    Secondly, aesthetically-wise, it makes the body look much worse. Chest looks smaller, upper body with is less than it should be, belly looks like permanently bloated (you look pregnant), etc.
    intresting. my chest is my best part. iv always had a good chest lol. so if i fix this ,it will make my chest look even bigger? sounds nice.

    and yea i have no abs. i mean i do but its very small, not sure if the apt has somethign to do with this. but curious to see when i get it fixed...

    thanks..
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  13. #823
    IIFYM: if it fits your mg Jelet's Avatar
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    also OP. you mentioned " Do not stretch the hamstrings, i repeat, DO NOT! Stretch the hamstrings. But i can't even touch my toes you say? Well this is because of the position of your spine, once you fix your APT you will magically be able to touch your toes again (Or just be able to stretch farther)."


    This is the stretches that i am doing. my physical therapist has me doing this...

    which exercises of these stretch my hamstrings... which ones should i avoid? my pt=bad??

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    Originally Posted by Jelet View Post
    also OP. you mentioned " Do not stretch the hamstrings, i repeat, DO NOT! Stretch the hamstrings. But i can't even touch my toes you say? Well this is because of the position of your spine, once you fix your APT you will magically be able to touch your toes again (Or just be able to stretch farther)."


    This is the stretches that i am doing. my physical therapist has me doing this...

    which exercises of these stretch my hamstrings... which ones should i avoid? my pt=bad??
    #18, #19, #38

    Tbh there's nothing wrong with stretching the hamstrings, but if you got APT your hamstrings would already be long and stretching them will be a waste of time.
    Oh and OP is right, I could magically touch my toes after a few months of these exercises without any hamstrings stretches.
    Nowadays I stretch my hamstrings on deadlift day, but I'm at the point I sometimes get knots in my hamstrings & glutes the day after. (that's good)

    Stretches and such just give you temporary flexibility, they won't really fix or cause muscle imbalances.
    If the PT has a bigger workout plan, and just finishes off with those stretches, is ok then I do all those too. (I stretch any muscle I worked on at end of workout)
    But if all he has for you is doing stretches, hmm I think you're wasting your time bro.

    A good basic posture rehab would be :
    • myofascial release for knots (foam rolling, tennis ball, etc) (recovers ability for full stretching of muscle)
    • stretches (gives you that flexibility to perform the exercises in proper form)
    • strengthening exercises for the weak muscles (fixes imbalance)

    Good luck bruh
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    Originally Posted by iamdetermined View Post
    Okay so about how long to fix it?
    Well I can't really answer that because I failed to fix mine. I'm going to reattempt it now. I made a lot of mistakes. Worst one being that I hurt my back every single leg workout with the stupid things I was doing.
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    Originally Posted by svartberg View Post
    #18, #19, #38

    Tbh there's nothing wrong with stretching the hamstrings, but if you got APT your hamstrings would already be long and stretching them will be a waste of time.
    Oh and OP is right, I could magically touch my toes after a few months of these exercises without any hamstrings stretches.
    Nowadays I stretch my hamstrings on deadlift day, but I'm at the point I sometimes get knots in my hamstrings & glutes the day after. (that's good)

    Stretches and such just give you temporary flexibility, they won't really fix or cause muscle imbalances.
    If the PT has a bigger workout plan, and just finishes off with those stretches, is ok then I do all those too. (I stretch any muscle I worked on at end of workout)
    But if all he has for you is doing stretches, hmm I think you're wasting your time bro.

    A good basic posture rehab would be :
    • myofascial release for knots (foam rolling, tennis ball, etc) (recovers ability for full stretching of muscle)
    • stretches (gives you that flexibility to perform the exercises in proper form)
    • strengthening exercises for the weak muscles (fixes imbalance)

    Good luck bruh
    thx bro. repped yea he has me doing these stretches 2x a day. and when i go to the physical therapy. he gives me ultra sound heat/cold. with some machine. he heats me then i do those stretches with him. then he freezes me and i leave.

    u think i should just cancel the PT? or do those ultra sound systems help heal (herniated disc etc.)
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    Originally Posted by Jelet View Post
    thx bro. repped yea he has me doing these stretches 2x a day. and when i go to the physical therapy. he gives me ultra sound heat/cold. with some machine. he heats me then i do those stretches with him. then he freezes me and i leave.

    u think i should just cancel the PT? or do those ultra sound systems help heal (herniated disc etc.)
    Np dude, those stretches and the heat/cold will only be good as long as you do them, but they won't fix the main problem which is muscle imbalance.
    Dunno what your PT has in plan for you, maybe you're in such a bad state he's just starting slow ?

    It doesn't hurt to learn the theory behind posture (which muscles are short/overactive, and which are long/weak)
    Like the pelvic tilts your PT gave ya, check the video below. (helped me break into the core exercises here, as my back was too poor to do planks and stuff)
    See how he talks about internal abs/obliques (core) ? basically by sucking the gut he forces pelvic tilt forward which uses more core, instead of backward pelvis tilts (APT) which uses more lower back.

    Your PT is a professional, maybe just ask him if he has any plans to progressively strengthen your core/glutes/etc ?
    If not hmm, bad apple, guess you can just do that on your own, or get some other therapist ey

    Peace bro



    btw don't get confused when he says strengthen lower back, these exercise are pure core and don't work lower back at all
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    Anyone got a link as to how to properly use my foam roller for fixing APT?

    Original link from OP is dead. I'm sure it's simple but I've not used one before.
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    Originally Posted by svartberg View Post
    #18, #19, #38

    Tbh there's nothing wrong with stretching the hamstrings, but if you got APT your hamstrings would already be long and stretching them will be a waste of time.
    Oh and OP is right, I could magically touch my toes after a few months of these exercises without any hamstrings stretches.
    Nowadays I stretch my hamstrings on deadlift day, but I'm at the point I sometimes get knots in my hamstrings & glutes the day after. (that's good)

    Stretches and such just give you temporary flexibility, they won't really fix or cause muscle imbalances.
    If the PT has a bigger workout plan, and just finishes off with those stretches, is ok then I do all those too. (I stretch any muscle I worked on at end of workout)
    But if all he has for you is doing stretches, hmm I think you're wasting your time bro.

    A good basic posture rehab would be :
    • myofascial release for knots (foam rolling, tennis ball, etc) (recovers ability for full stretching of muscle)
    • stretches (gives you that flexibility to perform the exercises in proper form)
    • strengthening exercises for the weak muscles (fixes imbalance)

    Good luck bruh
    So i guess my logic is right? Ive always felt like the main things i need to do are strengthen hamstrings, glutes, core, and hip flexor stretches be damned. Guess i need to buy a foam roller though.
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    Originally Posted by iamdetermined View Post
    So i guess my logic is right? Ive always felt like the main things i need to do are strengthen hamstrings, glutes, core, and hip flexor stretches be damned. Guess i need to buy a foam roller though.
    Ye that's pretty much it dude, and you definitely need a foam roller.
    Tbh I wouldn't put a timeline for fixing your posture, because a lot of time is spent just learning this stuff (mistakes, bad form, etc)
    But once you get it, is pretty simple stuff and you can use it for the rest of your life.

    Good luck bruh
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    Has anyone tried this stretch? According to the guy, it stretches the psoas only and doesn't hurt joints and tendons(?) like the lunge stretch

    youtube.com/watch?v=iEbvVwuBnzg
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    Originally Posted by AlbertoStone View Post
    Has anyone tried this stretch? According to the guy, it stretches the psoas only and doesn't hurt joints and tendons(?) like the lunge stretch

    youtube.com/watch?v=iEbvVwuBnzg
    Yes tried it a while back, definitely interesting stretch but I didn't get that good results with it.
    Don't let his explosive vocabulary & fear mongering get to you, is just another stretch out of a million you can do.
    I prefer to stick to rolling & stretching, easier and more predictable for me.

    Btw looks like you mixed things up a bit bro, stretching doesn't hurt the joints/tendons.
    What he says is just that it's pointless to stretch without myofascial release (e.g. foam rolling) because you're only stretching the bit that's healthy.

    Bottom line try it out & use whatever works best for you, peace brah
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    is APT scoliosis? by the way because thats what i have confirmed with an mri.
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    Originally Posted by Jelet View Post
    is APT scoliosis? by the way because thats what i have confirmed with an mri.
    APT is hyperlordosis if I remember correctly. I have APT unfortunately as well.

    Scoliosis is a shift in the lumbar curve laterally though but could be either APT or PPT.
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    hi guys i from london i found this site by searching how to correct a anterior pelvic tilt i hope you guys can help me , I play football (soccer) and I wanted to strengthen my core but I think I went straight into the deep end because after a week or too I started to feel my psaos muscle hurt but I could still play football but then I dislocated my right shoulder and was out for around 6 weeks, during those 6 weeks I was just either playing video games in a bad posture which i have been doing for years before that or I'd be hunched @ my university doing essay's , but when I returned to football I could still play after a week or two In training i hurt my groin or adductor but i still played a week after that my coach wanted me to do some extra fitness drills and it was pretty intense and during the drill I felt my back really sore but I carried on and went through the pain then after that session my back has been in pain ever since, i have went to chiropractor which she didnt help at all and i had a mri which gave me the all clear, i went to my physio and she has just started to do strengthening and stretching and she seems like she knows alot as everything i researched on how to fix my problem she has already said prior to working with the phsyio i was seeing a sports therapist and he would be doing soft tissue work .. do you think with both of these combined i will get better soon? i have been injured for a year now and its so depressing but i finally found out my problem so hopefully il be better soon, could someone give me a time period? the pain hurts when im walking or just standing up straight so i havent been able to live properly just really been sitting down alot but with the correct posture, i can upload pics if anyone needs to see .. someone please help me as i have alot of great opportunites coming up in the MLS
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    Originally Posted by boywonder14 View Post
    hi guys i from london i found this site by searching how to correct a anterior pelvic tilt i hope you guys can help me , I play football (soccer) and I wanted to strengthen my core but I think I went straight into the deep end because after a week or too I started to feel my psaos muscle hurt but I could still play football but then I dislocated my right shoulder and was out for around 6 weeks, during those 6 weeks I was just either playing video games in a bad posture which i have been doing for years before that or I'd be hunched @ my university doing essay's , but when I returned to football I could still play after a week or two In training i hurt my groin or adductor but i still played a week after that my coach wanted me to do some extra fitness drills and it was pretty intense and during the drill I felt my back really sore but I carried on and went through the pain then after that session my back has been in pain ever since, i have went to chiropractor which she didnt help at all and i had a mri which gave me the all clear, i went to my physio and she has just started to do strengthening and stretching and she seems like she knows alot as everything i researched on how to fix my problem she has already said prior to working with the phsyio i was seeing a sports therapist and he would be doing soft tissue work .. do you think with both of these combined i will get better soon? i have been injured for a year now and its so depressing but i finally found out my problem so hopefully il be better soon, could someone give me a time period? the pain hurts when im walking or just standing up straight so i havent been able to live properly just really been sitting down alot but with the correct posture, i can upload pics if anyone needs to see .. someone please help me as i have alot of great opportunites coming up in the MLS
    Hey!
    For most of us who suffer from kyphosis or APT, pain is not an issue, just bad posture. You seem to be quite unlucky with injuries, so you should seek more professional opinions and try different specialists.

    You should post pictures from both sides, front and back. Make sure you include your knees and shoulders in both front and from behind pictures.
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    heres the pics
    Attached Images
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    You definitely have Anterior Pelvic Tilt, but shoulders and head (for what I can see) seem to be fine.

    You asked for a timeframe, but that's kinda hard to give, but the sooner you start to fix it, the better.
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    LOL i said I would post my old APT pics becasue I thought they looked way worse than anyone elses I saw. Here's me from around 1.5 years ago.



    In some pics it even looked worse than this
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    so how did you correct it ? and did you have pain in your lower back standing up or walking ?
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