In this video, Jeremy discusses a highly requested topic, "Anterior Pelvic Tilt," also known as lower cross syndrome. He begins by explaining what anterior pelvic tilt is and its causes, which are often due to extended periods of sitting while in this posture. He points out that a slight anterior pelvic tilt is normal, but a more prominent one can cause problems, particularly for individuals who lift weights. This can lead to lower back tightness, pain, and difficulty in lifting heavier weights or properly activating the glutes.
Jeremy then outlines a four-step solution to correct anterior pelvic tilt, which includes:
1. Learning to properly maneuver the pelvis.
2. Strengthening the weakened muscles, which are the abdominals and the glutes.
3. Stretching the overactive muscles, primarily the hip flexors.
4. Strengthening the underactive glutes and abdominals through exercises like hip thrusts and glute bridges.
He emphasizes that it's crucial to tilt the pelvis properly throughout these exercises to avoid arching the lower back. He also recommends the use of RKC planks, a specific exercise that minimizes the involvement of the hip flexors, which are overactive in individuals with anterior pelvic tilt.
Jeremy provides a corrective routine at the end of the video, which includes exercises and visuals for each step of the four-step solution. He also offers a free PDF routine with all the exercises and extra tips for correct implementation. He concludes by emphasizing the importance of frequency in correcting anterior pelvic tilt, suggesting that the exercises should be done daily for significant improvements.
Finally, Jeremy encourages viewers to be aware of their posture throughout their day and during their training, and to use the information from the video to maintain a neutral pelvis while sitting or standing for long periods.
1. Jeremy is presenting a video on a topic within his posture series.
2. The video will discuss anterior pelvic tilt, also known as lower cross syndrome.
3. Jeremy will provide a four-step solution to address anterior pelvic tilt.
4. A corrective routine will be provided at the end of the video.
5. Jeremy will also provide a free PDF routine that can be downloaded.
6. Anterior pelvic tilt is a postural pattern characterized by a forward tipped pelvis.
7. The root cause of anterior pelvic tilt can be due to a variety of factors, most commonly extended periods of sitting.
8. About 85% of healthy males and 75% of healthy females exhibit a slight anterior pelvic tilt.
9. Problems can start to arise with those who have a more prominent anterior pelvic tilt and lift weights.
10. Anterior pelvic tilt can result in lower back tightness and pain, and prevent you from lifting heavier weights or properly activating the glutes.
11. The solution to anterior pelvic tilt involves focusing on stretching the overactive muscles and strengthening the weakened muscles.
12. The first step in the corrective routine is learning how to properly maneuver the pelvis.
13. The second step involves practicing pelvic tilts on the ground and standing.
14. The third step involves carrying over the posterior pelvic tilt into strengthening exercises for both the underactive glutes and abdominals.
15. The fourth step involves stretching the overactive hip flexors.
16. The final step in the corrective routine involves focusing on abdominal exercises that minimize the involvement of the hip flexors.
17. A free PDF routine that includes all the exercises, visuals, and extra tips is available for download.
18. Frequency is the most important factor in correcting anterior pelvic tilt.
19. All the exercises can be done at home.
20. Jeremy encourages viewers to be aware of their posture throughout their day-to-day life and during their training.
21. Jeremy thanks his viewers for their support and encourages them to like the video, leave a comment, and subscribe to his channel.