TheBroBrah's Guide To Correcting Excessive APT.

[T150]

Something new that I've just noticed that never used to happen...

When stretching hip flexors, does anyone feel the stretch go as high as their rib cage? It would make sense as the psoas stops just below that point.

I never used to feel this, but maybe it's a sign of improved flexibility from them being so tight.

Someone pls confirm that this is a good thing..lol

[ClarkGrizwold]

So the distended gut syndrome can be cured? U W0t. I always wondered why I have a pregnant gut even while lean.


Let me get this straight. It is possible, if I do this guide, to be able to stand up straight without a shirt (with relaxed abdominals) and not be in pregnant mode? I feel like my gut is being pushed out and im not even pushing on it. if I flex i look normal and have ab definition. If i release, my lower stomach looks distended and from the side looks like im 6 months preggo. I always thought I just had a big stomach.


shoulders lean, face lean, chest lean, arms lean, can even see abs relaxed under good lighting. brb distended gut.

[bastianek]

So the distended gut syndrome can be cured? U W0t. I always wondered why I have a pregnant gut even while lean.


Let me get this straight. It is possible, if I do this guide, to be able to stand up straight without a shirt (with relaxed abdominals) and not be in pregnant mode? I feel like my gut is being pushed out and im not even pushing on it. if I flex i look normal and have ab definition. If i release, my lower stomach looks distended and from the side looks like im 6 months preggo. I always thought I just had a big stomach.


shoulders lean, face lean, chest lean, arms lean, can even see abs relaxed under good lighting. brb distended gut.

yes, it is possible. your pelvic is just in the wrong position because of weak and tight muscles (muscle imbalances)

[svartberg]

hey svartberg, greets from germany my friend. lol

Haha hey dude, looking shredded ey

[T150]

Yo Brahs

I have been doing these stretches for 1 week now but i got scared now that the guy in the video might be wrong and that i worsen my forward head posture / APT etc.

( Write this in youtube if link doesnt work 4 Critical Stretches that Cure Your Worst Imbalances )




The first stretch is supposed to hit M.trapezius Middle trap after what i have been googling and one of the stretches hit levator scapulae ??

Arent we supposed to strengthen Levator scapulae and M.trapezius not stretch them `???

only U.Trapezius should be stretched or am i wrong ?

plz watch the video and see if these stretches are correct or if i should avoid them like plague i dont wanna make my situation worse than it allready is =(

You're correct.



Try not to get caught up in stretching the intricate muscles of the neck. If you work on correcting APT (glutes, core, hams), and bad postural habits, the forward head posture will soon follow.

You should stretch/release upper traps though (feels goat) and will seem like a ton of weight has been lifted of your shoulders/neck. You can do it with your fingers or invest in a theracane/tennis ball etc. After a day of so of doing this, I could pull my shoulders back with ease, and felt like I could activate muscles in my back that I had never felt before.

[T150]

Perfect form, shoulders back, chest-to-bar pull-ups.

Is this even possible for someone with kyphosis and/or apt?

[DickyEklund]

Reading this thread, got me thinking I might be struggling with this problem, since I've had pain and discomfort in my shoulders and can't seem to fix it and also can't really perform compound movements without restrictions. I switched to doing bodyweight exercises only, but maybe I should incorporate this too and see where it takes me... here are some pics to give you a better idea:

[Aaronn]

To any of you masters of the knowledge on the anterior pelvic tilt, I have a question, I've got APT and due to this I've also got internally rotated femurs (knee's bend slightly inwards) which creates a lot of knee pain, not just back pain. I've done research and found that the anterior pelvic tilt is definitely linked with internally rotated femurs, however.. sites I have gone on have said that to fix internally rotated femurs you need to strengthen the hip, but if I do this, how is this going to fix my APT because for that I need to stretch my hips which is the complete opposite of strengthening, so it sounds like either way I'm going to be hurting the other problem, what am I missing here? Are they implying to strengthen a DIFFERENT part of the hip?, and to still stretch the part of the hip that causes APT? If this is the case, someone please tell me what part of the hip I need to strengthen and which part I need to stretch to fix both parts of the problem, I'd appreciate it a lot because I'm rather mind baffled, thanks.

[Ion33]

Squatting/deadlifting mobility is poor. Probably due to tight glutes/hams. But I want to fix apt and rolling/stretching these would be counter productive. Wat do?

[NGV22]

To any of you masters of the knowledge on the anterior pelvic tilt, I have a question, I've got APT and due to this I've also got internally rotated femurs (knee's bend slightly inwards) which creates a lot of knee pain, not just back pain. I've done research and found that the anterior pelvic tilt is definitely linked with internally rotated femurs, however.. sites I have gone on have said that to fix internally rotated femurs you need to strengthen the hip, but if I do this, how is this going to fix my APT because for that I need to stretch my hips which is the complete opposite of strengthening, so it sounds like either way I'm going to be hurting the other problem, what am I missing here? Are they implying to strengthen a DIFFERENT part of the hip?, and to still stretch the part of the hip that causes APT? If this is the case, someone please tell me what part of the hip I need to strengthen and which part I need to stretch to fix both parts of the problem, I'd appreciate it a lot because I'm rather mind baffled, thanks.

you need to differentiate between hip flexors and hips.

[Gbrady95]

It sounds like I have APT, but could someone check out my profile pick and give me their opinion? Just because I want to have it (in regard for it being the reason I've had this gut and love handles for years now), doesn't mean I actually do have it.

[T150]

It sounds like I have APT, but could someone check out my profile pick and give me their opinion? Just because I want to have it (in regard for it being the reason I've had this gut and love handles for years now), doesn't mean I actually do have it.

Based on that pic, you have classic apt posture, so yes.

[7055]

It sounds like I have APT, but could someone check out my profile pick and give me their opinion? Just because I want to have it (in regard for it being the reason I've had this gut and love handles for years now), doesn't mean I actually do have it.

Yes, you definitely have it. Your butt sticks out as does your gut, you can see the curvature in your lower back. You have it pretty bad IMO

[Gbrady95]

Can you recommend then what to do? The foam roller link isn't working, so I don't know what to do with a roller. Also, should I continue bulking while performing these exercises to correct this problem, or will it cause problems?

[7055]

Can you recommend then what to do? The foam roller link isn't working, so I don't know what to do with a roller. Also, should I continue bulking while performing these exercises to correct this problem, or will it cause problems?

Gear your workout routine towards strengthening your posterior chain, in addition, incorporate flexibility routines into your workout with a focus on stretching your anterior chain. You should start seeing improvements in your posture if you do this. Experiment and change your routines towards what you think is making the most improvement. you could probably keep bulking while doing this if you wanted to.

Keep in mind, there are lots of articles on correcting APT on the net other than just this thread.

You could start out with this routine if you don't know what to do:

1) hamstring, glutes and ab exercises

2) Defranco limber 11 (look it up on youtube)

Do that for a week and see how it improves. Read up some more and make more changes/additions to your workout as you progress.

[robertc82]

I think I have this. I've already been following the guide to fix it for 3 days and I feel a little better already. I get lower back pain from standing in one place for long periods of time and have bad posture sitting. I really think bad form on squats has made it even worse for me. What do you guys think? Am I just fat or do I have APT?

[DiegooSantos]

I think you have it a little bro.


Have it myself too. Getting my foamroller in tomorrow. Lowerback is really tight and abs and hamstrings underdeveloped.
I cant squeeze my glutes when doing deadlifts and squats.

Currently on DUP routine. Benching deadlifting and squatting 3 times a week. Any suggestions regarding the glutes?
And should I change routine and not deadlift and squat?

[robertc82]

I think you have it a little bro.


Have it myself too. Getting my foamroller in tomorrow. Lowerback is really tight and abs and hamstrings underdeveloped.
I cant squeeze my glutes when doing deadlifts and squats.

Currently on DUP routine. Benching deadlifting and squatting 3 times a week. Any suggestions regarding the glutes?
And should I change routine and not deadlift and squat?

I'm wondering the same thing. I am currently doing ICF 5x5. I used to get a lot of soreness in my glutes when squatting ATG with lighter weight but as I went up on weight my form got bad. I think I am going to drop weight to nearly nothing on squats and do them ATG and every other workout and not go up on weight until I fix the APT. I figure that should help me out on form as well. As far as deadlifts I'm thinking I will either switch to Sumo or SLDL for a while. I hate to completely stop doing them. I don't love squats much but I do love deadlifts!

[Ion33]

Gear your workout routine towards strengthening your posterior chain, in addition, incorporate flexibility routines into your workout with a focus on stretching your anterior chain. You should start seeing improvements in your posture if you do this. Experiment and change your routines towards what you think is making the most improvement. you could probably keep bulking while doing this if you wanted to.

Keep in mind, there are lots of articles on correcting APT on the net other than just this thread.

You could start out with this routine if you don't know what to do:

1) hamstring, glutes and ab exercises

2) Defranco limber 11 (look it up on youtube)

Do that for a week and see how it improves. Read up some more and make more changes/additions to your workout as you progress.

Would you still recommend limber 11 even though he says lacrosse ball rolling on the glutes is the most important one? (ITT everyone says avoid rolling the glutes)

[svartberg]

Have it myself too. Getting my foamroller in tomorrow. Lowerback is really tight and abs and hamstrings underdeveloped.
I cant squeeze my glutes when doing deadlifts and squats.

Currently on DUP routine. Benching deadlifting and squatting 3 times a week. Any suggestions regarding the glutes?
And should I change routine and not deadlift and squat?

Hey mate, for foamrolling, just youtube foamroll for lower back & quads, and stretches for quads & hipflexors.

I wouldn't stop deadlift/squat unless you got lower-back pain ey
You can lower the weight a bit, then stop bumping until your core & glutes catch up, usually only takes a few months, cheers (doesn't have to look perfect)

[Gbrady95]

So I've been including exercises to strenghten my core, glutes, and hamstrings over the past 2 weeks and I've seen an improvement (a very minor one). I wanted to start including stretching though, as advised by the OP, and I wanted to ask if I should just follow the 3 main exercises listed on the first page, and if that is all I need, or if I should do a more intense stretching, such as doing Limber 11.

[DustZero]

I'm sure that I have it. Can anyone tell me how much time to dedicate each day to get rid of it? I'd like to get rid of it in a month and I'm prepared to put in the work, I'm just need to how much of my time will be required.

[Kartiloco]

Hey guys, I got a pretty bad APT too (excessive sitting, playing video games etc. for the last years ...).

I'm currently doing Jason Blaha's ICF 5x5 and I've been training now for ~ 9-10 months. Started last summer, but I've trained in the past, too (on and off).

My current numbers are:

125 kg / 275 lbs for the Squat 5x5
150 kg / 330 lbs for the Deadlift 1x5
90 kg / 200 lbs for the Bench Press 5x5 (doesn't matter here lol)

Lately I've really experienced some lower back pain especially directly after squatting and deadlifting 'heavy' (for me )

Now my question is: is it still possible that I have underdeveloped hamstrings and abs with those numbers? Would I benefit from adding in stuff like Glute Ham Raises? If so, my gym doesn't have a machine designed for those, so is there a way I can still do those?

Here's my current program for everyone who's not familiar with the ICF 5x5:

Full Body Workout, 3 x a week, ABA / BAB

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Overhead Press 5x5
Barbell Row 5x5 (-10% weight than in Workout A)
CGBP 3x8
Barbell Curls 3x8
Kneeling Cable Crunch 3x10-20

Now, I know I need to strengthen my abs a lot, too. I've seen in a YouTube video by Alan Thrall (search for his video "Your BACK is WHACK! Part 1/2" on YouTube, I can't post links here yet) that doing Crunches is not a very good idea for people with APT trying to strenghten their abs, because they always involve a lot of hip flexor movement (which are already over-developed and 'tight'). Is this true? Should I stop doing those?

Also, should I stop doing Hyperextensions or maybe replace them with Glute Ham Raises? Hyperextensions really lead to some lower back pain for me, maybe I'm just over-extending at the top position... but I feel my program already has enough stuff for the lower back in it right?

Just a few days ago I started doing daily stretches like the Warrior Lunge Stretch and some stretches for my lower back and I already see and feel a small improvement. I'm also doing Hip Airplanes (seen those in a recent video by Silent Mike and Chris Duffin, 'How to Squat')... Glute Bridges... Cat & Camel... McKenzie Press-Ups...

I'll also receive my foam roller in the mail today, but I think the link on Page 1 to the foam rolling tutorial for people with APT is broken, so what are the best exercises / movements I need to be doing with the foam roller to fix APT?

Sorry I know that's a lot of questions.. but I really wanna fix that APT as soon as possible so I can squat and deadlift safely and get rid of that lower back pain...

Edit: Would you even recommend me to continue using this program as it does include a lot of lower back / quad work? Or should I make any changes?

[svartberg]

Hey guys, I got a pretty bad APT too (excessive sitting, playing video games etc. for the last years ...).

Lately I've really experienced some lower back pain especially directly after squatting and deadlifting 'heavy' (for me )

Now my question is: is it still possible that I have underdeveloped hamstrings and abs with those numbers? Would I benefit from adding in stuff like Glute Ham Raises? If so, my gym doesn't have a machine designed for those, so is there a way I can still do those?

...

Now, I know I need to strengthen my abs a lot, too. I've seen in a YouTube video by Alan Thrall (search for his video "Your BACK is WHACK! Part 1/2" on YouTube, I can't post links here yet) that doing Crunches is not a very good idea for people with APT trying to strenghten their abs, because they always involve a lot of hip flexor movement (which are already over-developed and 'tight'). Is this true? Should I stop doing those?

Also, should I stop doing Hyperextensions or maybe replace them with Glute Ham Raises? Hyperextensions really lead to some lower back pain for me, maybe I'm just over-extending at the top position... but I feel my program already has enough stuff for the lower back in it right?

Just a few days ago I started doing daily stretches like the Warrior Lunge Stretch and some stretches for my lower back and I already see and feel a small improvement. I'm also doing Hip Airplanes (seen those in a recent video by Silent Mike and Chris Duffin, 'How to Squat')... Glute Bridges... Cat & Camel... McKenzie Press-Ups...

I'll also receive my foam roller in the mail today, but I think the link on Page 1 to the foam rolling tutorial for people with APT is broken, so what are the best exercises / movements I need to be doing with the foam roller to fix APT?

Sorry I know that's a lot of questions.. but I really wanna fix that APT as soon as possible so I can squat and deadlift safely and get rid of that lower back pain...

Edit: Would you even recommend me to continue using this program as it does include a lot of lower back / quad work? Or should I make any changes?

Ya bro you answered your own questions :
• Remove hyperextension, no need with your deadlifts
• Remove crunches, maybe replace with planks
• Integrate glute bridge, go for low reps high sustain (15-30sec)

Other than that :
• You can reduce the DL & squat numbers a bit until you sort your muscle imbalance & lower back problems
• For the missing pdf thing - just look youtube for lowerback & quads foam roll, and stretches for quads & hip-flexors
• When you foam roll, I find lower back knots indicate lagging core, and knots in quads lagging glute stabilizers.

Cheers, good luck mate !

[Kartiloco]

Thanks a lot mate !

What do you think about Glute Ham Raises? I heard it's one of the best exercises to bring up lagging Hamstrings & Glutes, maybe integrate that one as well?

How many reps of glute bridges (holding each rep for 15-30 sec) would I need to do to see effects? Are we talking about 3-4 of those reps each session?

What about my Barbell Bent Over Rows I'm doing 3 x a week, anything I need to be paying attention to while doing those?

[svartberg]

Thanks a lot mate !

What do you think about Glute Ham Raises? I heard it's one of the best exercises to bring up lagging Hamstrings & Glutes, maybe integrate that one as well?

How many reps of glute bridges (holding each rep for 15-30 sec) would I need to do to see effects? Are we talking about 3-4 of those reps each session?

What about my Barbell Bent Over Rows I'm doing 3 x a week, anything I need to be paying attention to while doing those?

• Dunno never did those, but pretty sure Glute Ham raise mostly target the hamstrings no ?
• Ye man 3-4 x 20-30sec reps of glute bridge sounds good, and 2-3 sets of those will destroy your glutes.
• Just note barbell bent over rows recruits lower-back stabilizers, so if you get any pain can switch to bench / cable rows for a bit, great exercise though

Np man hope you get it sorted ey

[Kartiloco]

Thanks again,

yeah Glute Ham Raises hit the Hamstrings mostly... what's more important for fixing ATP: strengthening Glutes or strengthening Hamstrings? Or is it equal?

[SitchNoHomo]

When I sit down I get this wierd bump out of my lower back. What is this condition called? And how to fix?


If you do not know what I mean, I can draw/take a picture later.

[svartberg]

Thanks again,

yeah Glute Ham Raises hit the Hamstrings mostly... what's more important for fixing ATP: strengthening Glutes or strengthening Hamstrings? Or is it equal?

Glutes

When I sit down I get this wierd bump out of my lower back. What is this condition called? And how to fix?

If you do not know what I mean, I can draw/take a picture later.

Not sure what you mean, is it around your tailbone bro ?

[SitchNoHomo]

Not sure what you mean, is it around your tailbone bro ?

I dont know man. Was impossible to take picture of it. And cant find anything similiar on google. But something like this
(exxagrated)