TheBroBrah's Guide To Correcting Excessive APT.

[Hungryluke]

There's a lot of great advice and info here, definitely going to follow this. I just bought myself a foam roller so I'll incorporate that into my workout and see how that works out! One question: I've been doing a lot of kettle-bell swings just wondering if that's productive or if I should stop? Also how do I do weighted bridges? (silly question I know). Thanks for all the help guys

[ellie210]

Quick question for those guys who have been foam rolling: how long should you hold for, when you put the foam roller on your lower back? 10-15 seconds? I slowly move the foam roller from my ass to my mid back, and everytime I hold a position, wow, my body is trembling is like crazy and becomes uncomfortable! However, I'm starting to be able to hold it longer. When I first foam rolled, I couldn't hold for 5 seconds. Now I can do 15 seconds. Just wondering how long you should hold.

[samzio]

Step 1: Buy a foam roller and follow this guide: can't post links because of my post count.

This link no longer works, do you have another link for the foam roller exercises?

[svartberg]

Thanks for the post, going to try it out ...
I wonder though, for the recommended muscle exercises (glute, abs, obliques, etc) should i foam roll before or after these exercises ?

Does anyone know how to fix rounded shoulders? I try putting them back but after a while it just feels uncomfortable... Can you foam roll/stretch to fix it?

I recommend two exercises :

1. Look up youtube "Lower Back EXERCISE DEMO Prevent Pain!", 2nd exercise. (really works your neck, shoulders and even hamstrings I believe)
At start I could barely do a few of reps of those, now I can do the full 30 reps x 3 sets he shows.
Did those 3 times a week for 1.5 months and my rounded shoulders went from hunched to well aligned with my pose (see image).
From this point it seems it will only improve with the APT.

2. Another good one, look up youtube "Pilates Enthusiasts : S2E01 : Working on Rounded Shoulders", great one as well (famous exercises) but more focused on shoulders.
I personally prefer the first exercise because it also works the neck and hamstrings.

[thedarkfnknight]

None of the pictures or foam roll guide works in the OP anymore.

im going to try and get an appointment with a physical therapist.

this is too hard on my own i think my case is really bad

[Xes7]

Been foam rolling seriously for one week now, was too lazy to foam roll before that but it had to be done. First 3 days or so it hurt so badly but I continued so I made some progress already. Still got that monkey butt and stuff but it's getting better. Will post pictures in a week or two and compare it to my older pics to see the difference.

While I am here is there any easy way to figure how many degrees your pelvic tilt is?

[Quenbow]

Very helpful thread, thanks !

[V4X]

Does anyone have that .PDF saved? Link is dead.

Will rep.

[svartberg]

Does anyone have that .PDF saved? Link is dead.

I can't link yet, but look at hankst post in previous page.
Also this seems to be generic stuff, there are videos all over youtube of how to foam roll quads, back & hip flexors.

[V4X]

I can't link yet, but look at hankst post in previous page.
Also this seems to be generic stuff, there are videos all over youtube of how to foam roll quads, back & hip flexors.

Thanks, repped

[Yoyomama]

Is there a good way to check progress? I'm not sure if I've been doing everything right but I've had bad ATP for years and I only found out that it wasn't "just the way I'm built" about a week ago. I want to make sure I'm doing all I can and that I'm doing it right. I've been foam rolling, stretching quads+hip flexors, doing weighted planks, ATG squats, and weighted glute bridges. Anything else I should add?

[svartberg]

Is there a good way to check progress? I'm not sure if I've been doing everything right but I've had bad ATP for years and I only found out that it wasn't "just the way I'm built" about a week ago. I want to make sure I'm doing all I can and that I'm doing it right. I've been foam rolling, stretching quads+hip flexors, doing weighted planks, ATG squats, and weighted glute bridges. Anything else I should add?

Mate I can only give you these advices :
1. To check progress take a side photo of yourself around morning/midday (cause your posture is worse at night), then compare every month or so.
2. You're only 1 week in and already doing weighted bridge/planks ... dude work smarter not harder, you can seriously hurt your discs unless you build it up gradually over the weeks. (look at k0pe on page 10, he took 1 month to start weighted bridges and the guy is a well built)
Also when you get to it I recommend proper warmup between sets, say first set with easier weights.
3. Another tip is I only foamrolled quads from front by mistake, but things really improved when I rotated the leg a bit left/right to work all around the quads. (I'm not talking about the IT band)

Good luck !

[Xes7]

Anyone else look like a retard when trying to walk with proper posture?

[Skimartist35]

How often are you guys foam rolling? I started out twice a day now I'm down to once a day and skip a day every once in a while

[Xes7]

How often are you guys foam rolling? I started out twice a day now I'm down to once a day and skip a day every once in a while

I try to foam roll three times a day, although sometimes I get lazy and only foam roll once.

[Yoyomama]

Mate I can only give you these advices :
1. To check progress take a side photo of yourself around morning/midday (cause your posture is worse at night), then compare every month or so.
2. You're only 1 week in and already doing weighted bridge/planks ... dude work smarter not harder, you can seriously hurt your discs unless you build it up gradually over the weeks. (look at k0pe on page 10, he took 1 month to start weighted bridges and the guy is a well built)
Also when you get to it I recommend proper warmup between sets, say first set with easier weights.
3. Another tip is I only foamrolled quads from front by mistake, but things really improved when I rotated the leg a bit left/right to work all around the quads. (I'm not talking about the IT band)

Good luck !

Ah okay I'll take the weights out for now. And thanks for the tip about rolling the quads! I was wondering why it only hurt the first time I rolled them.

Anyone else look like a retard when trying to walk with proper posture?

Haha yeah it takes a few days for it to become natural.

[Xes7]

So I went to the cyroblabla not sure what they're called. My hamstrings were tested short, so I was told to stretch hamstrings but I was under the impression that my hamstrings are tested short due to all the other imbalances my body has due to APT. Anyone elses hamstrings tested short?

[Xes7]

Quick question is this like weight lifting or the more the better? As I've been foam rolling 3x a day and stretching 3-5x a day.

[Xes7]

noticing a slight difference been foam rolling/stretching 2x a day 3 times in a week going to up it now to 6 times a week, 2x a day and eventually go up to 3x a day. Also been starting to notice a difference when I started to hit my hammies/glutes/abs twice a week. Way less back pain aswell.

[user782328]

Do I stretch or strengthen my lower back and abs? My lower back muscles have been feeling really tight the past two weeks and I want to see if fixing my APT will make it go away.

[Daef]

Ive started foam rolling, stretching my hip flexors and doing glute bridges a couple nights ago. Im wondering what some good starting exercises for the glutes are? I cant do squats or anything like that because it just feels like it goes straight to my quads everytime. Whats something else i can do besides glute bridges? They feel like they arent doing enough, or is it enough for now?

[svartberg]

Do I stretch or strengthen my lower back and abs? My lower back muscles have been feeling really tight the past two weeks and I want to see if fixing my APT will make it go away.

Read the 1st post again - you foamroll & stretch quads/hipflexors/back, and strengthen your glutes & core (abs, obliques, etc)
I personally don't static stretch back, but only foam roll it.

Ive started foam rolling, stretching my hip flexors and doing glute bridges a couple nights ago. Im wondering what some good starting exercises for the glutes are? I cant do squats or anything like that because it just feels like it goes straight to my quads everytime. Whats something else i can do besides glute bridges? They feel like they arent doing enough, or is it enough for now?

I can't link youtube here, but search for "Developing Hamstring Strength", tons of great exercises there.
Glute bridges work the glutes hard, and the 1 leg bridge work mixes hams/glute, they have many other exercises there.

The key is managing your sets & reps, and keep your glute squeezed or it doesn't hit it.
Basically the longer your reps the less weight you use.

For example, k0de did one rep of 2-3 minute holds with low weights, the glute guy does many reps of 1s with heavy weights, I do 4-5 reps of 30s holds with medium weights.
It's all about playing with the length of hold vs. weights so after your 2-3 minute set you wanna feel glutes hit hard.

[zeddo]

The foam rolling link isn't working, can someone please post a new one? I wanna get started with fixing my APT asap

[Daef]

I can't link youtube here, but search for "Developing Hamstring Strength", tons of great exercises there.
Glute bridges work the glutes hard, and the 1 leg bridge work mixes hams/glute, they have many other exercises there.

The key is managing your sets & reps, and keep your glute squeezed or it doesn't hit it.
Basically the longer your reps the less weight you use.

For example, k0de did one rep of 2-3 minute holds with low weights, the glute guy does many reps of 1s with heavy weights, I do 4-5 reps of 30s holds with medium weights.
It's all about playing with the length of hold vs. weights so after your 2-3 minute set you wanna feel glutes hit hard.

Cheers for that. How much weight do you use exactly?

[svartberg]

Cheers for that. How much weight do you use exactly?

Dunno how much for you, every person is different.
Start with body weight, see how long you manage keeping the glutes squeezed when up, your aim is to have the glutes pumped nice between reps and esp. after each set.
Too easy ? increase the weight a bit, say 2kg at a time (make sure the weight is on your hips not belly, and hands stabilize it).

I got it worse than most people here, and work with computers 16 hours a day.
When I started my glutes were jelly did really lame 10s reps with no weights, now at 3x sets of 5x 35s reps 5kg, and seeing massive improvements every time.

Np & Good luck mate

The foam rolling link isn't working, can someone please post a new one? I wanna get started with fixing my APT asap

Look up last page (pg 11) hankst posted a PDF guide, but dude those guides aren't very helpful.
If I were you I'd lookup youtube videos instead for foam rolling :
• Quads
• Hip Flexors
• Back

Then lookup videos for static stretching Quads & Hip Flexors.

If you read back through this thread you'd find lotsa good tips, and few before/after pictures of people who fixed their APT

[svartberg]

I spend a lot of time in front of computer, so I got a new chair last week, Herman Miller Sayl.

My previous chairs forced me to sit too low and slouched, but with the new one I can sit more upright with the seat at proper height.
I feel my hip flexors are less tight, but on the first day my glutes were absolutely battered !
I'm slowly getting used to it, but I already notice I barely feel the foam roll anymore. (which is a good thing)

Definitely recommend getting a decent chair for anyone who sits most of the day.

noticing a slight difference been foam rolling/stretching 2x a day 3 times in a week going to up it now to 6 times a week, 2x a day and eventually go up to 3x a day. Also been starting to notice a difference when I started to hit my hammies/glutes/abs twice a week. Way less back pain aswell.

That's great man, sounds like solid routine.
In my case the weak muscles seem to be the bottleneck, so I roll/stretch 2x a day and workout the hams/glutes/abs 3 times a week instead.

[Yoyomama]

My ATP is finally gone! Well, it's been gone for about a week, but I only just remembered to post about it. I don't have any pictures, but it was almost as bad as K0pe's. I didn't do a whole lot of lifting, but foam rolling+glute bridges+squeezing my glutes as often as possible did the trick.

[user782328]

i've been doing the exercises because i first thought i had APT, but im not sure i even have it.
What do u guys think?? or am i just too fat, just started cut april 1st.

[Daef]

How often are we supposed to work the glutes? I understand stretching and foam rolling is something that should be done everyday, but what about the glute strengthening?
Is it just like any other muscle and you got to let it rest? Or is it different because its been inactive for so long so its best to do it everyday?. Or does it depend on if your doing weighted exercises compared to say weightless glute bridges?

My ATP is finally gone! Well, it's been gone for about a week, but I only just remembered to post about it. I don't have any pictures, but it was almost as bad as K0pe's. I didn't do a whole lot of lifting, but foam rolling+glute bridges+squeezing my glutes as often as possible did the trick.

Good work! How long did it take you?

[svartberg]

How often are we supposed to work the glutes? I understand stretching and foam rolling is something that should be done everyday, but what about the glute strengthening?
Is it just like any other muscle and you got to let it rest? Or is it different because its been inactive for so long so its best to do it everyday?. Or does it depend on if your doing weighted exercises compared to say weightless glute bridges?

Ye glute is building muscles, treat it like your bicep/lats/etc work.
Also don't forget your core work (abs, obliques, etc)

I do those 2-3x times a week along with my full body workout, but frequency is entirely up to you.
weighted or unweighted is all about your level of workout imo, I started weightless once my muscles become stronger (and exercise too easy) I started adding weights.

i've been doing the exercises because i first thought i had APT, but im not sure i even have it.
What do u guys think?? or am i just too fat, just started cut april 1st.

You're not fat, looks like APT to me, next time take more zoomed out pic, need to see upper back too. (no homo)