TheBroBrah's Guide To Correcting Excessive APT.

[Sam1234567]

Just foam roll and see if you have any knots.
Knots are trigger points which gives you that "good pain" when you put pressure on them, and after ~30s the pain goes away.
If it doesn't go away it's not a knot, it's no big deal other than just wasting your time.

If you do get frequent knots in a muscle, stretching post workout will definitely help keep them to minimum.
But again if you don't, not a big deal but you're just wasting your time.

I find this invalid as i have knots in my itband, calfs and quads, and sitting on the spot lasts alot longer then 30 seconds, as im a cyclist them muscles are very tight..

[UkChris93]

guys how would i go about correcting my upper back, i can get my lower back to be straight, but my upperback constantly has a curve, how can i go about fixing this?

[wilmasafe]

Hey guys, the first step about a foam roller, the instructions link has died has anyone got a replacement link? i want to follow these steps asap, cheers!

*the step with the dead links...
Step 1: Buy a foam roller and follow this guide: LINK 1 IS HERE

I would suggest buying one online, as it will most likely be cheaper than buying it at a store. I bought mine here: LINK 2 IS HERE

It does not matter if you buy the 1', or the 3' one. Just make sure you buy the full one, not the half.

Foam Rolling is probably the most important aspect in correcting your APT. Don't skimp out on this.

[rhinolover]

I came here to ask the same question as above. I've been doing the stretches for a few days now and my foam roller arrived today then I clicked the link and it was dead. If anyone has a similar page or something with the relevant info on, that would be great.

[JohnSeri1]

I came here to ask the same question as above. I've been doing the stretches for a few days now and my foam roller arrived today then I clicked the link and it was dead. If anyone has a similar page or something with the relevant info on, that would be great.

Just YouTube how to foam roll and you'll see, it's simple.

[Sam1234567]

I have a question about the psoas muscle, for the stretch where you lay on you're back and pull the knee to the chest, what side is the psoas stretching? With the knee to the chest, or when the leg is laying on the floor? I feel a nice stretch when on the same side as my knee to chest, is this the psoas muscle being stretched? Because i feel nothing on the side of my leg laying on the floor?

[Epervier]

Been researching APT constantly and looking forward doing all of the exercises recommended ITT.

I have a question though, one thing that doesn't make sense at all for me it the lower back stretch mentioned in the OP, more specifically the "Cobra stretch", why is it recommended considering it weakens and elongates the rectus abdominus, and worsens the curve on the lower back. If we have APT we should strengthen the abs, isn't this stretch counterproductive?

[svartberg]

Been researching APT constantly and looking forward doing all of the exercises recommended ITT.

I have a question though, one thing that doesn't make sense at all for me it the lower back stretch mentioned in the OP, more specifically the "Cobra stretch", why is it recommended considering it weakens and elongates the rectus abdominus, and worsens the curve on the lower back. If we have APT we should strengthen the abs, isn't this stretch counterproductive?

If you read the OP, you'll see brobrah mentioned this stretch is optional.
I completely avoided it myself and had good results, instead I just foam roll lower back which I recommend.

[UkChris93]

i find that doing glute bridges and foam rolling lower back everyday helps a lot. Also, doing weighted glute bridges 2-3x a week helps a lot aswell, i like to hold the weight at the top for a couple seconds then repeat etc.

[svartberg]

I find this invalid as i have knots in my itband, calfs and quads, and sitting on the spot lasts alot longer then 30 seconds, as im a cyclist them muscles are very tight..

Hmm I said ~30s which means roughly 30s.
You've missed my point dude, if you got knots just foam roll it to get the knots out.
But if it just feels tight (not knots), sitting on it for minutes will be a waste of time as the core problem left at this stage is muscle imbalance.

Rolling/stretching isn't a magic cure for your posture, but rather it gives you valuable flexibility back so you can perform strengthening exercises with proper form hitting the right muscles.
I mention all the above as I can't really tell you if you should roll/stretch/strengthen this or that muscle over the Internet, but hopefully that gave you an idea for you to use your own judgment, good luck

[Epervier]

If you read the OP, you'll see brobrah mentioned this stretch is optional.
I completely avoided it myself and had good results, instead I just foam roll lower back which I recommend.

even if it's optional, I think it should not be mentioned at all because it goes against APT, that cobra stretch is for people who have lower back stiffness and tight hamstrings.

another thing I noticed in the OP is recommending doing ATG squats, we all know squats target primarily quads (glutes and hams are secondary), but he also says to stay away from all quad dominant exercises. Confused here, should we stretch them or work them out?

[Sam1234567]

My left side of back is rock solid compared to my right, so i have to stretch my left side and strengthen my right side, with anterior pelvic tilt, im a cyclist, so im constantly using my quads. and hips and my abs are lengthen but when riding they are in a shortened position