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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • No, I didn't kill Jessie for not working out in the gym.

  • You all remember Jessie.

  • I've actually got Jessie here to help you out with a commonvery common problem

  • that's probably caused by a lot of the sitting that we do.

  • No matter whether it's due to driving, or working, or just basically being inactive

  • for a good portion of the day.

  • That's called anterior pelvic tilt.

  • Now, what are we talking about?

  • Jessie, let's demonstrate what that is real quick.

  • Bend your knees up.

  • The internal pelvic tilt is where you actually have your pelvis tilting forward, this way.

  • So, the anterior pelvic tiltgo ahead and tilt itis like that.

  • So it's creating this really exaggerated arch in Jessie's back.

  • I'll have him sit up in a second to show it.

  • Versus a posterior tilt that tucks it down and in.

  • The posterior pelvic tilt is caused by the stretching of your abs and your glutes.

  • So what is really causing your anterior tilt, and what is it doing?

  • Come on and get up on your knees, Jessie.

  • So, the idea here is what?

  • This is the anterior pelvic tilt.

  • You get this exaggerate arch here and it's caused by an imbalance of a bunch of different

  • muscles, and some weaknesses in other muscles.

  • There's a lot of ways to attack it, but there's really only one right way to attack it.

  • Most of all, it is a dominance and a shortening of the hip flexor here on the front side of

  • Jessie.

  • What it does is, it's pulling down on this pelvis here into anterior tilt.

  • Well, it attaches right here and is pulling down, so it's into anterior tilt.

  • The second part of thisthis really exaggerated archis coming as a compensation to create

  • this extension of Jessie's body because he can't be all the way over here.

  • He's got to extend.

  • But guess what?

  • His glutes are not helping him to extend.

  • Normallyokay, Jessie, go ahead and lay back downnormally the glutes right here

  • would extend my hip behind my body.

  • When it does that, look at what it's doing to my upper back.

  • It's creating a relative extension of the upper back, relative to the lower part of

  • my torso here.

  • So if my glutes are weak and not doing their job, what's going to happen?

  • The low back and the lumbar spine is going to say "Oh, I could do it!

  • I can cause extension!"

  • And it's going to be really tight and short.

  • That's not what you want.

  • So, when we look at this, we want to first of all stress a few different things.

  • We already know Jessie's got tight hip flexors.

  • What I want to show youwhat you don't want to dois start stretching your hamstrings.

  • Because in somebody that has anterior pelvic tilt, they're going togo ahead and bend

  • down for a second so we can show thisthey're going to have a tight hamstring.

  • Why is that?

  • Because the pelvis is already tilted.

  • I'm going to show you here in a second.

  • It's already tilted so far forward that the hamstrings are already stretched.

  • They don't have anywhere else to go.

  • Because he's already moved his pelvis this way, his hamstrings are tight.

  • The pelvis isn't in that position because the hamstrings are tight.

  • The hamstrings are tight because the pelvis is in that position.

  • It's a huge distinction.

  • The pelvis is in that position because of the tightness of the hip flexors.

  • So going, and stretching tight muscleslike the hamstringsin an attempt to just stretch

  • everything that's tight, it could actually make your problem worse.

  • So you don't want to start stretching your hamstrings if you see tightness in them, if

  • you have an anterior pelvic tilt.

  • What you want to do instead is strengthen them.

  • At the same time that you're strengthening the glutes that are inactive, that are causing

  • the low back to do all the work.

  • I hope this is all making sense.

  • Then finally, you've got, again, with this tightness here of the hip flexors pulling

  • down this way, right?

  • So we have the pelvis being tilted down here.

  • We get a stretching here of the abs and a weakness there because they're not really

  • able to contract very strongly out of this overly stretched position.

  • So you have to figure out a way to strengthen your abs, and you have to figure out a way

  • to stretch your hip flexors, while strengthening your glutes.

  • So we can actually do that.

  • Jessie come on up.

  • Abs, I've got plenty of videos here, guys.

  • We have Washboard Wednesday devoted to 'how to strengthen your abs'.

  • The main thing you want to do is not use hip flexor dominant ab movements.

  • I actually have an entire video showing you how to keep the hip flexor out of it when

  • you're doing ab movements.

  • So I'm going to link it right up here behind Jessie's head.

  • Make sure you do those types of ab movements to stop using the overlay active hip flexors.

  • As far as the glutescome on upwe can do something here which is a combination

  • of a lunge and a stretch.

  • So, hold onto both of those dumbbells.

  • So focus on the lower part of Jessie's body.

  • He's going to turn here.

  • What we're going to do is, we're going to preset his glutes and load them by stepping

  • forward.

  • Once we step forward here and we have the glutes loadedbecause all the weight's

  • in front herethese are pre-stretched.

  • They're ready to work.

  • If we're here, what we're going to do is come up into extension on the glutes.

  • But look what's happening on this back leg over here.

  • We're actually getting a stretch of that hip flexor at the same time that we're loading

  • up this right glute, and then strengthening the glute.

  • So we want to be able to do both things at once.

  • So, Jessie, put the left leg back.

  • Good.

  • Now, put your arms out in front.

  • Pre-stretched right here.

  • I'm actually hitting Jessie's ass right here on my YouTube channel.

  • Go straight down.

  • Never thought I'd say that.

  • Go straight down, now he's coming up.

  • As he extends through the hip he's strengthening this glute, but he's stretching this left

  • hip flexor out.

  • So you want to start doing this.

  • This is a – go ahead and do a few reps.

  • This is a great way here.

  • We call this a modification, or a sprinter lunge.

  • Strengthen through here, stretching through the back side.

  • Drive it forward.

  • There you go.

  • At the end.

  • So it's a dynamic stretch for the hip flexors and at the same time, like I said, strengthening

  • those glutes on the right side.

  • You can see by orientation of the hip flexor here, it's attached to here, and it comes

  • all the way here and attaches to our low back.

  • So as this is being kept in this position all day long from sitting, we're getting this

  • shorteningadaptive shorteningof this muscle, and again, this weakness that's

  • coming in from the glutes that's making the low back overwork here.

  • It's causinghe's falling apart.

  • It's causing him to not only fall apart, but you to fall apart, too because you are not

  • in balance.

  • So I hope by bringing in Jessie here, in this constant barrage of information, that you've

  • caught the key points here.

  • Stop stretching your hamstrings.

  • They're probably going to be tight anyway, but they're not causing this problem, they're

  • a result of this problem.

  • Number two: strengthen those glutes.

  • Get that ass going, again.

  • Number three: stretch out your low back if it's overly tight, there's a lot of stretches

  • to do that.

  • Number four: stretch out your hip flexors.

  • You can do that at the same time in one dynamic exercise, like I showed you.

  • And number five: get those abs strong again and make sure you're not doing hip flexor

  • dominant movements.

  • All right, guys.

  • I hope you've found this video helpful.

  • In the meantime, if you're looking for a scientific program that puts the science back in what

  • we do, I don't make it this long and drawn out, but this is one of those more complicated

  • issues to describe; we have it all step by step in a program.

  • I tell you exactly what exercises to do to make sure we're not ending up with these types

  • of imbalances that a lot of other programs will leave you with.

  • You can get that over at ATHLEANX.com in our ATHLEANX training program.

  • In the meantime, if you've found this video helpful leave your comments and thumbs up

  • below.

  • Tell me you did it, and tell me what else you want to see in the days and weeks ahead.

  • All right, guys.

  • I'll see you again soon.

What's up, guys?

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骨盤前傾の治し方(SIT HAPPENS! (How to Fix Anterior Pelvic Tilt (SIT HAPPENS!))

  • 25 3
    Haojie Wu に公開 2021 年 01 月 14 日
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