The speaker, Jared Beckstrand, a physical therapist and founder of Tonenton.com, discusses the concept of anterior pelvic tilt posture and its implications on lower back pain. He explains that this posture is characterized by the pelvis tipping forward, causing a big arch in the lower back. This is often caused by tight hip flexors, which are muscles that originate from the lower back and wrap around the front of the femur.
Beckstrand explains that prolonged sitting, which is common in many lifestyles, can lead to the shortening of these hip flexors. When standing, these shortened muscles pull on the lower back, causing a forward tilt of the pelvis, or anterior pelvic tilt posture. This posture can lead to tightness in the lower back to the front of the hip, and weakness in the lower abs and butt, a condition known as lower cross syndrome.
To correct this, Beckstrand suggests stretching the hip flexors and strengthening the lower abs and glutes. He provides exercises such as tall kneeling hip flexor stretches, bridge exercises for the glutes, and lower ab work. He also suggests a combination of hip flexor stretch and glute strengthening exercises, which involve lunging and pulling up with the glutes.
In conclusion, Beckstrand emphasizes the importance of maintaining a neutral pelvic position to prevent anterior pelvic tilt posture and its associated back pain. He encourages viewers to try the exercises he has suggested and to leave any questions or comments below.
Here are some key facts extracted from the text:
1. Anterior pelvic tilt posture is when the pelvis tips forward and creates a big arch in the lower back.
2. Anterior pelvic tilt posture is usually caused by tight hip flexors and weak lower abs and glutes.
3. Tight hip flexors can pull on the lower back and cause pain and tightness in the hamstrings.
4. To correct anterior pelvic tilt posture, one needs to stretch the hip flexors and strengthen the lower abs and glutes.
5. Some exercises that can help with this are tall kneeling hip flexor stretch, bridge, single leg bridge, lower ab marches, leg extensions, flutter kicks, and lunge with glute activation.