TheBroBrah's Guide To Correcting Excessive APT.

[boywonder14]

yea just seen a vid of elliot talking about APT its near enough the same thing everyone on here has said, tight hip flexiors and weak abs .. i tried posting the vid on here but the site saying i need 40 more posts before i can add vids but if your interested in seeing the video just search yo elliot low back pain on google

by any chance did any one with APT have any upper back/neck pain aswell, i think a chiropractor that i saw had something to do with this as i didnt have no pain before that

[maxxxximum]

seen a few people saying they have the worst ATP well i think i have the worst so far, this is a pic of me 2 months into my attempt at fixing it

[larce121]

anyone have a vid that shows how to roll lower back? I keep hearing that its dangerous.

Plus, do you roll your hamstring and glutes after a workout?

[ipractice]

Been following this thread closely and have a question. As far as routine goes, for my glute bridges I do 2 sets with light weight at 2:30 seconds twice a day. Does anyone have any experience or ideas of whether I should be doing repetitions with heavier weights or should I continue doing them the way I am doing now which is holding a lighter weight but for a longer duration?

My routing currently consists of doing this 2x a day. ( When I say light weight I mean about 7 lbs and slowly building it up weekly):

foam rolling lower back, quads and hip flexors for 45 seconds each
planks: 2 sets with light weight- 1 min each set
side planks: light weight- 1 min each side
glute bridges: 2 sets of 2:30 seconds- light weight
hip thrusts- light weight: 8 repetitions

[svartberg]

Been following this thread closely and have a question. As far as routine goes, for my glute bridges I do 2 sets with light weight at 2:30 seconds twice a day. Does anyone have any experience or ideas of whether I should be doing repetitions with heavier weights or should I continue doing them the way I am doing now which is holding a lighter weight but for a longer duration?

My routing currently consists of doing this 2x a day. ( When I say light weight I mean about 7 lbs and slowly building it up weekly):

foam rolling lower back, quads and hip flexors for 45 seconds each
planks: 2 sets with light weight- 1 min each set
side planks: light weight- 1 min each side
glute bridges: 2 sets of 2:30 seconds- light weight
hip thrusts- light weight: 8 repetitions

Solid routine dude.
I've seen gains with different frequency, volume and intensity .. and honestly think it's down to an individual's preferences more than anything.

One issue I personally do have with these exercises, is if I just do 2-3 sets of max weight I always screw my form.
Instead I do the sets something like (1) bodyweight 1-2min (2) set of 50% weight 1min (3) set of 100% weight 30-60s
If I do 2 sets I just get rid of the 2nd midweight one ... this really help me maintain strict form, but if you have no issues disregard this advice.

Good luck brah

[svartberg]

yea just seen a vid of elliot talking about APT its near enough the same thing everyone on here has said, tight hip flexiors and weak abs .. i tried posting the vid on here but the site saying i need 40 more posts before i can add vids but if your interested in seeing the video just search yo elliot low back pain on google

by any chance did any one with APT have any upper back/neck pain aswell, i think a chiropractor that i saw had something to do with this as i didnt have no pain before that

Ya elliot's videos are great, he has a deep understanding of both the physical and mental aspects of training.

About the neck, you mean the one where you look one way and then your neck muscles go SNAP, and become frozen & tight as hell for a week ?

[tnecniv]

If i just saw your lower body I would say you got zero APT.
But with upper body can definitely see kyphosis (hunch, round shoulders, forward head)
This may be purely due to APT, Kyphosis or a mix of both, good luck dude.

Assuming I do have APT (I will be very surprised if I don't, I've probably spent nearly as much time sitting in a chair as I have sleeping my whole life), if I do a routine like ipractice's above, will this help my kyphosis? Or will I have to do other exercises/stretches separately for that?

[ipractice]

Solid routine dude.
I've seen gains with different frequency, volume and intensity .. and honestly think it's down to an individual's preferences more than anything.

One issue I personally do have with these exercises, is if I just do 2-3 sets of max weight I always screw my form.
Instead I do the sets something like (1) bodyweight 1-2min (2) set of 50% weight 1min (3) set of 100% weight 30-60s
If I do 2 sets I just get rid of the 2nd midweight one ... this really help me maintain strict form, but if you have no issues disregard this advice.

Good luck brah

That is sound advice. Definitely gonna try doing a combination of light and heavier weight during each workout to get a good variety

[SoulPuppy]

I will be starting this as soon as I wake up. My lower back pain has been killing me for over a year. This is exactly what I've got going on. Thanks. I hope it works.

[svartberg]

Assuming I do have APT (I will be very surprised if I don't, I've probably spent nearly as much time sitting in a chair as I have sleeping my whole life), if I do a routine like ipractice's above, will this help my kyphosis? Or will I have to do other exercises/stretches separately for that?

What I meant was you can't have APT/Kyphosis without the other, because the spine is S shaped ...
Brobrah only had APT, but see how his upper back hunched to compensate, otherwise he'd be staring at the sky all day.

I like to breakdown posture dyfunctions like this :
• Anterior Pelvic Tilt : [tight] hip flexors, quads, lower back [weak] core, glutes, hams.
• Kyphosis Hunchback : [tight] pec major/minor, upper traps, lats [weak] lower-mid traps, scapular region (rhomboids, rear delts, etc ...).
• Kyphosis Forward Neck : [tight] neck extensors [weak] neck flexors.

Kyphosis is actually really similar to APT but in the upper body.
Unlike APT it seems to respond well to lifts (e.g. deadlift & rows), which is why most people here in BB won't have kyphosis.
(except for those who have imbalance of considerably stronger chest/upper-traps than upper back)

ipractice routine is pure APT, it's up to you to find where your weak points are, good luck brah

[boywonder14]

Ya elliot's videos are great, he has a deep understanding of both the physical and mental aspects of training.

About the neck, you mean the one where you look one way and then your neck muscles go SNAP, and become frozen & tight as hell for a week ?

the upper back pain is like when im bending over for eg changing my sisters nappy after about a minute it wil start getting tensed up and as for the neck if im watching a movie id have to click it by turning to the side or otherwise it would be irritating but im assuming once i fix my APT everything else should fall in line too.

[dobsqc]

I realise i'm posting in an old thread

But I want to bump this for everybody, it's a great thread

Imma start those exercises tomorow. Always tought my back was normal/genetics. Now I know i can fix it, here I come aesthetics

thank you

[SoulPuppy]

Ok. Day 1. I tried to keep my hips back all day at work. I did it but it felt really weird. I did the rolling/stretching/exercises as soon as I left work and immediately felt better. I was standing normal with no effort. I'm starting to lose the feeling and feel the stress in my back again. I assume it'll last longer each time?

Also, rolling my quads nearly brought me to tears.

[Michaelcockrum]

do i have this?

[svartberg]

do i have this?

Yap, looks like classic APT.

[svartberg]

the upper back pain is like when im bending over for eg changing my sisters nappy after about a minute it wil start getting tensed up and as for the neck if im watching a movie id have to click it by turning to the side or otherwise it would be irritating but im assuming once i fix my APT everything else should fall in line too.

Ye I had that too, feels like you turned into a robot ey ? :P
My guess is since you're finally fixing your lower back and is not overactive anymore, your upper back starts working properly again and is still catching up. (if that makes sense)

From my experience this is related to Kyphosis not APT though.
I won't bore you with the details, if it doesn't sort itself in 1-2 months you can always just fix your Kyphosis directly.

[SoulPuppy]

Day 2 started with my lower back as achey as it has ever been. I did some work and then did some mobility drills and it still hurt. I rolled out the lower back, flutes, and quads. I stretched the hip flexors and did bridges, lunges, squats, and planks. I felt perfect for a couple of hours. I was also able to squat very low when I was done.

This is day 3 and I'm going to work out and then do these same moves on a medicine ball.

Question: I can't avoid sitting all day at work and that seems to bring the problem back. What can I do about that?

[SoulPuppy]

This has been my routine:

Foam roll or medicine ball roll quads, glutes, hip flexors, low back.
Stretch hip flexors
Bridges, lunges, deep bw squats, planks, and oblique v-ups.
Hip flexor stretch
Foam roller

Thoughts?

[boywonder14]

Day 2 started with my lower back as achey as it has ever been. I did some work and then did some mobility drills and it still hurt. I rolled out the lower back, flutes, and quads. I stretched the hip flexors and did bridges, lunges, squats, and planks. I felt perfect for a couple of hours. I was also able to squat very low when I was done.

This is day 3 and I'm going to work out and then do these same moves on a medicine ball.

Question: I can't avoid sitting all day at work and that seems to bring the problem back. What can I do about that?

i have the exact same issue as sitting down a lot but it should not be a problem as long as your posture while in the chair is good and you take frequent breaks say every hour to do a 10 - 15 minute stretch on the hip flexiors and just not be constantly sitting down the core work is the most important aswell as the stretch and foam roller .. good luck buddy im on the same road as you are keep us all updated

[SoulPuppy]

i have the exact same issue as sitting down a lot but it should not be a problem as long as your posture while in the chair is good and you take frequent breaks say every hour to do a 10 - 15 minute stretch on the hip flexiors and just not be constantly sitting down the core work is the most important aswell as the stretch and foam roller .. good luck buddy im on the same road as you are keep us all updated

I go to the gym over lunch every day so I plan to add in some foam roller, stretching, and bridging.

This is day 4 and I'm back at work... in my chair... at my desk. I woke up and rolled my quads & back. I stretched the hip flexors and I felt pretty good. I still have a pinch of pain in my lower back on the right side. Should I also take an anti-inflammatory for a few days to try to get rid of the pain?

[boywonder14]

I go to the gym over lunch every day so I plan to add in some foam roller, stretching, and bridging.

This is day 4 and I'm back at work... in my chair... at my desk. I woke up and rolled my quads & back. I stretched the hip flexors and I felt pretty good. I still have a pinch of pain in my lower back on the right side. Should I also take an anti-inflammatory for a few days to try to get rid of the pain?

if the pain is really bad then yea , i cant stand up straight for too long or walking for a period of time will effect my back but i dont really like taking tablets so i just go through the pain

[Jelet]

So no leg extentions.? I have herniated disc and scolisis and this... Cant leg press or squat. Guess ill just do leg curls and calf raises... Seated. And stretches.

Fk my shtty genetics .


Do i do planks everyday or what? All i can do is planks and stomach vacumes. I can do 5 min planks. Iuno. Planks every other day? Weighted?

[SoulPuppy]

Day 5. I woke up late so I couldn't do anything before work. I played volleyball last night which usually messes me up pretty bad, but I felt pretty good throughout this morning. I went to work out over lunch and noticed all of the sitting had caused the back pain to come back. I did the foam roller and stretched before my workout and felt pretty good.

I did deep front squats, farmer walks around the track, farmer walks up & down stairs, and weighted walking lunges. A lot of each. When I got done, I rolled & stretched. I felt perfect when I left. Now, back at my desk, it's coming back. UGH!!!!! It has improved, though.

[SoulPuppy]

So no leg extentions.? I have herniated disc and scolisis and this... Cant leg press or squat. Guess ill just do leg curls and calf raises... Seated. And stretches.

Fk my shtty genetics .


Do i do planks everyday or what? All i can do is planks and stomach vacumes. I can do 5 min planks. Iuno. Planks every other day? Weighted?

Can you do glute bridges or lunges? Are you working obliques? A 5 min plank is impressive. Are your glutes engaged the whole time? My glutes get fatigued before my abs during my plank and I have to consciously turn them on.

Good luck. Hopefully reducing the excessive lumbar curve will reduce stress on your herniated disc.

[svartberg]

So no leg extentions.? I have herniated disc and scolisis and this... Cant leg press or squat. Guess ill just do leg curls and calf raises... Seated. And stretches.

Fk my shtty genetics .

Do i do planks everyday or what? All i can do is planks and stomach vacumes. I can do 5 min planks. Iuno. Planks every other day? Weighted?

Imo you can use whatever frequency you want, just modify volume & intensity appropriately and monitor progress.

5min plank is awesome dude (granted form is good), how much side planks you do ?
You can check out a nice core test I posted a while back to see where you stand.
Weighted planks are a great way to cut workout time, but I always start with a short bodyweight set for activation.

I'd say definitely keep working full body, but for the benefit of posture I get good results by always keeping higher volume & intensity for glutes/hams/upperback over quads/chest/lower-back.
I have mild scolisis and got good results mixing in assymetric exercises where it was needed (e.g. 1-leg glute bridge & 1-hand db row), weak side goes first and dictates reps/weight.

Anyway this here is just advice for what worked for me, good luck dude

[Jelet]

Is this excessie apt? I have mild scolisis on my mri. Found this old pic of me when i was lookin threw old pics of myself but noticed my upper back sticking out..

[Jelet]

Can you do glute bridges or lunges? Are you working obliques? A 5 min plank is impressive. Are your glutes engaged the whole time? My glutes get fatigued before my abs during my plank and I have to consciously turn them on.

Good luck. Hopefully reducing the excessive lumbar curve will reduce stress on your herniated disc.

my glutes are not engaged the whole time. I dont even flex them. Didnt know i was supposed to haha. Ill start though.

And i dont work obliques i just do front planks and stomach vacumes

[Jelet]

Hey brahs check this out.
Some cool info & core strength self-tests here, how do you guys score ? - http://www.higher-faster-sports.com/noglutes.html ("Ab strength" at middle of the page)

I do well on the front plank test (i can pull 90s with clean form, but they say need 120s), but fail miserably at the side ones (can barely do 25s, need 90s) I only started those recently.
Overall got 45 degrees on the straight leg lift, that's average .. not bad but definitely got more work to do.

Thx bro ill check it out tomorrow.

[SoulPuppy]

my glutes are not engaged the whole time. I dont even flex them. Didnt know i was supposed to haha. Ill start though.

And i dont work obliques i just do front planks and stomach vacumes

That sounds exactly like me on both counts... and I have APT. You definitely want your glutes firing during your planks. I really have to work at that. Good luck.

[SoulPuppy]

Day 6: I played racquetball last night. That usually results in tightness and back pain. I had a little, but it wasn't bad. I did some stretching and rolling.

When I woke up this morning, the back pain is back. This is discouraging. Are my expectations getting too high???? I feel perfect for an hour after I do the stretches/exercises. I feel like it should stay that way. I am so sick of back pain.

Enough bitching. I'll be working out over lunch and I'll do my stretching/rolling. I will be playing racquetball again tonight so that'll be a good test.