Anterior Pelvic Tilt Correction Exercises (Fix Bad Posture In 30 Days)

Рет қаралды 92,739

Күн бұрын

In today's posture correction video, Dr. Joe DeMarco-chiropractor and owner of OcraMed Health- provides you an easy to follow FREE 30 day anterior pelvic tilt correction program.
We'll discuss common symptoms, causes, and teach you how to diagnose anterior pelvic tilt.
Often times, anterior pelvic tilt is the result of tightness and restrictions in the hip flexor and spinal erector muscles. In addition, the condition is made worse by weakness in the hamstring and abdominal muscles.
To fix this common posture problem, Dr. Joe will demonstrate the best anterior pelvic tilt correction exercises to stretch and strengthen your hip flexors, spinal erectors, and abdominal muscles.
Perform these exercises for 30 days and you can correct your Anterior Pelvic Tilt.
Leave a comment letting me know how your treatment's progressing, and if you have any questions never hesitate to reach out.
Stay young and train hard!
0:00 Intro
0:34 What Is Anterior Pelvic Tilt?
1:06 Symptoms Of Anterior Pelvic Tilt
1:48 What Muscles Are Responsible For Anterior Pelvic Tilt?
6:22 How Do You Diagnose Anterior Pelvic Tilt?
7:36 Stretches And Exercises To Fix Anterior Pelvic Tilt
16:57 Conclusion
Subscribe to our channel: bit.ly/2Qn6vMr
Join the Bring On 60 Facebook Group Page:
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Order your copy of Dr. Joe's new book, A FITNESS CAROL
www.afitnesscarol.com
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
#anteriorpelvictilt #posturecorrection #posturefix

Пікірлер: 416

@lucclaessen3766 3 жыл бұрын

Exercises at 8:18

@glassbeach3721 3 жыл бұрын

Finally! Since I was a kid my lower back has been killing me! My butt sticks out and now, at 50 I have severe tendenosis in glutes and hamstrings. Well duh! And I’m so mad I Listened to others instead of my own body!!!

@OcraMedHealth 3 жыл бұрын

Glad I could help my friend!

@ConstructiveMinds100 3 жыл бұрын

Don't you feel angry at the system where morons and crooks fked up your body?

@lameesalwan4805 3 жыл бұрын

Best video I have watched in that matter simple yet effective

@OcraMedHealth 3 жыл бұрын

Thank you my friend!

@joedaddy8044 3 жыл бұрын

Thank you very much for this video! Very well put together and you broke it down perfectly

@OcraMedHealth 3 жыл бұрын

Glad it was helpful!

@zoeyfeng7915 4 жыл бұрын

Thank you so much for sharing, glad that I found this video! I also liked that you explained the causes of anterior pelvis tile at beginning of the video.

@OcraMedHealth 4 жыл бұрын

Glad it was helpful!

@mrmulla292 3 жыл бұрын

Its very good video, you provided summary in brief and useful way. Appreciate your efforts & thanks

@OcraMedHealth 3 жыл бұрын

It's my pleasure my friend!

@loris7060 4 жыл бұрын

One of the best videos on the subject thank you

@OcraMedHealth 4 жыл бұрын

Thank you Loris! Appreciate it.

@hardboiled2000 3 жыл бұрын

Nice, I like that you added reps and sets, it's a motivator

@OcraMedHealth 3 жыл бұрын

Glad you like it!

@samlangman5684 3 жыл бұрын

Brilliant video, great at describing all the stretches andnexercises, hopefully in the next month ill see some progress

@OcraMedHealth 3 жыл бұрын

Best of luck Sam! Glad I could help!

@vvvv-yy4wn 3 жыл бұрын

what can you say about your tilt does 1 month realy good to fully fix it

@danalyonsmedia1903 3 жыл бұрын

This was really interesting. I just turne 50 and have struggled with back pain, had L4/5 surgery in 2015 and still struggle. I've had 5 kids. I know I have an anterior tilt. I've been told I have sleepy butt lol. Never knew it was a serious thing and I never knew it could be what is causing my leg pain. I have pain the worst in my mammies for the last 10 years (no joke). I've lost hope at one point but I do believe my best days have to be ahead of me. I tell dr. and chiro that my worst pain is in the base of my butt esp my sit bones and where my mammies attach to my butt, dead middle and just above my knee. I am going to try these. Thank you. This gave me so more hope and excitement.

@OcraMedHealth 3 жыл бұрын

Glad I could help Dana! Good luck!

@janekientzy3718 3 жыл бұрын

Super helpful information, thank you !

@OcraMedHealth 3 жыл бұрын

You're so welcome!

@selinamancey6932 10 ай бұрын

Thank you for such an informative and helpful video. I've had tendonosis for about 25 years, normally exercise keeps it under control but it has flared up I have also watched you other video and will be gratefully practising your advice, this is gold and I can't show my appreciation enough for your advice and guidance

@OcraMedHealth 10 ай бұрын

Happy to help! Good luck!

@TheDev821 3 жыл бұрын

this is so nice, thx for the high value content - going for it for the next 30days

@OcraMedHealth 3 жыл бұрын

You're welcome! Good luck!

@lillemannen0077 3 жыл бұрын

Yea, did it work?

@kellyb9287 3 жыл бұрын

I believe this is the best explanation of the cause of APT I've seen. Also having the stretches and strengthening exercises in one video is very helpful too. I feel like I have a plan... thanks so much for sharing!

@OcraMedHealth 3 жыл бұрын

Glad it was helpful Kelly! Good luck!

@katierose6214 3 жыл бұрын

How did it go ?

@jimmahony1150 3 жыл бұрын

Thank you I’m in for

@kevinwang5870 3 жыл бұрын

very detailed and informative!

@OcraMedHealth 3 жыл бұрын

Thanks Kevin! Glad I could help!

@tomdenton6983 3 жыл бұрын

Thanks so much for sharing this. You hit the nail on the head here. I've been out of work for past two days due to low back pain. This guy perfectly describes my current physical predicament. Huge wave of relief washing over me.

@OcraMedHealth 3 жыл бұрын

Glad I could help!!

@chickoohitch8976 3 жыл бұрын

Excellent dr excellent u ve done marvellous work in this clip

@OcraMedHealth 3 жыл бұрын

Thanks a lot

@lucascover832 4 жыл бұрын

This video is so great ! I love the way you explained and demonstate it

@OcraMedHealth 4 жыл бұрын

Thanks! Appreciate it!

@tinacarson4792 3 жыл бұрын

Yes you are awesome!!! This is so helpful!!!

@tarrellsmith3534 3 жыл бұрын

THIS LITERALLY THE BEST VIDEO

@OcraMedHealth 3 жыл бұрын

Thank you very much!

@jp-fh9xw 3 жыл бұрын

Thank you very much . It have helped me a lot 🙂

@OcraMedHealth 3 жыл бұрын

Glad to hear that my friend!

@barbaros9928 3 жыл бұрын

Great video! Thank you very much. 👍

@OcraMedHealth 3 жыл бұрын

Glad you liked it!

@tonystumpf4260 4 жыл бұрын

Excellent, thank you so much! This is exactly the problem I have been suffering from for the past 9 months. It stopped me running. Thank again.

@OcraMedHealth 4 жыл бұрын

Glad I could help Tony! Good luck!

@sb-qb1no 3 жыл бұрын

Is running is worse for apt

@phat-melly 3 жыл бұрын

Awesome video man thank you

@OcraMedHealth 3 жыл бұрын

Thanks!

@rayaprolukireeti4703 4 жыл бұрын

Great video.

@OcraMedHealth 4 жыл бұрын

Thanks!

@tinacarson4792 3 жыл бұрын

You are a genius! No one else have ever pointed this out to me before, and I have seen physical therapists, chiropractors, and orthopedic doctors and surgeons....

@tinacarson4792 3 жыл бұрын

Except I do not have any back pain. I just have hamstring pain and tight hip flexors.

@OcraMedHealth 3 жыл бұрын

People with APT don't always have low back pain. They may have other symptoms like you just described. Good luck Tina!

@tinacarson4792 3 жыл бұрын

Thank you! I love doing calisthenics!

@tinacarson4792 3 жыл бұрын

I am doing great!! Thank you! These exercises are really helping!!

@monterow461 3 жыл бұрын

It’s so clear now…thanks

@OcraMedHealth 3 жыл бұрын

You're welcome!

@willwildwest31 3 жыл бұрын

Another great video!

@OcraMedHealth 3 жыл бұрын

Thank you my friend!

@frederickburns1739 3 жыл бұрын

Finally a DC that give info. to help you.

@OcraMedHealth 3 жыл бұрын

Glad I could help my friend!

@kellyb9287 3 жыл бұрын

Very true! The guy I've been seeing provides no guidance on how to correct or prevent. Hopefully this will help and I wont have to see him anymore!

@chrisjames9008 3 жыл бұрын

Great video/videos! Viewer from AUS

@OcraMedHealth 3 жыл бұрын

Thanks for watching!

@maximilianpirzer7855 4 жыл бұрын

Thank you!

@OcraMedHealth 4 жыл бұрын

You're welcome my friend!

@christinemurphy5314 3 жыл бұрын

Good stuff - thanks!

@OcraMedHealth 3 жыл бұрын

You're welcome!

@drollio 2 жыл бұрын

Having a spondylistisis at S1 en l5 in combination with pelvic tilt it's almost impossible to go through the day with out pain. Just started doing these exercises and noticed almost instantly relief. Amazing!!

@OcraMedHealth 2 жыл бұрын

Awesome! Glad I could help!

@drollio 2 жыл бұрын

@@OcraMedHealth is it possible that u make a video about spondylolisthesis ?

@aathi9631 2 жыл бұрын

Thank You Sir 🥺🥺. For your help

@OcraMedHealth 2 жыл бұрын

Always welcome!

@erezavraham2346 3 жыл бұрын

thanks for this and all other videos, i follow a lot of your advice and it really works if you are consistent. i assume you want to do the exercises you showed with the swiss ball and bridge before the stretches?

@OcraMedHealth 3 жыл бұрын

It really doesn't matter. Whatever works best for you. Good luck!

@jesurajad1004 3 жыл бұрын

Wow super, thank u, ur great, Keep Going 👍

@OcraMedHealth 3 жыл бұрын

Thank you my friend!

@mattiagiambelli5549 3 жыл бұрын

Thanks my brother I started today

@OcraMedHealth 3 жыл бұрын

Good luck my friend!

@kanid.290 3 жыл бұрын

I will edit each days progress to encourage all the office workers, whom sits 18 hrs a day. Day 1 (1/1/2021): Lets begin ! I exercised only the leg part today for 15 mins. Day 2 (2/1/2021): Did not do anything. Day 3 (3/1/2021) : Did not do anything. Day 4 (4/1/2021): Exercised only the leg part. I dont know if its placebo effect or not but I can see the difference. Day 5 (5/1/2021) : Did not do anything. Day 6 (6/1/2021) : Did not do anything. Day 7 (7/1/2021) : Did not do anything. Day 8 (8/1/2021) : Did not do anything.

@OcraMedHealth 3 жыл бұрын

Keep me posted on your progress!

@ahmedjrahmedjr7369 3 жыл бұрын

Good

@reneedebruin6236 11 ай бұрын

For 6 years I have been struggling with hip, knee, glut, leg and foot pain. I have been to various chiros, orthos, massage PT, etc. No one diagnosed properly. Said stretch, core strength and age. Your description is right on!!! Have you seen recovery after 6 years of hamstring tendonitis, wrong stretching and unstable pelvis? Thank you!!! ❤

@OcraMedHealth 11 ай бұрын

Happy to help!!

@deebee7605 2 жыл бұрын

This is a great informative video thank you. Have you heard of APT contributing to acid reflux at all?

@OcraMedHealth 2 жыл бұрын

No I have not heard that. Good luck!

@victorr.5782 3 жыл бұрын

thank you

@OcraMedHealth 3 жыл бұрын

You're welcome!

@mikalgonzalez3885 4 жыл бұрын

This video has literally given me life changing information, thank you!

@Ra-sb2ln 4 жыл бұрын

Mikal González did you try it?

@OcraMedHealth 4 жыл бұрын

Glad I could help my friend!

@uncertaintytoworldpeace3650 2 жыл бұрын

wish somebody told me about this like 3 years ago when i started lifting

@tachi4002 3 жыл бұрын

this is amazing. just did a few of the exercises and I already feel better.

@OcraMedHealth 3 жыл бұрын

Glad I could help!!

@karenblack6734 3 жыл бұрын

Awesome!!!

@OcraMedHealth 3 жыл бұрын

Thanks!!

@roguewave1060 2 жыл бұрын

Great exercises! Many thanks for uploading! p.s. I didn't know Joe Pesci was a chiropractor and fitness expert. 😉

@OcraMedHealth 2 жыл бұрын

haha!

@druill5593 4 жыл бұрын

How do you know if you're keeping your back straight while your stretching

@NewtonHamming 5 жыл бұрын

I’m gonna try this workout program

@OcraMedHealth 5 жыл бұрын

Great! Let me know how it goes!

@yuvateja7 4 жыл бұрын

is there any result for 30 days

@90s_Cartoons_Tamil 4 жыл бұрын

@@OcraMedHealth it work?

@RelaxyourmindwithDLR 3 жыл бұрын

Update?

@geet980 11 ай бұрын

Thank you very much for the great video. I have an anterior pelvic tilt, sore upper hamstrings, and diastasis recti. Could you please advise me on exercises to help close the gap?

@OcraMedHealth 11 ай бұрын

Unfortunately, it's been my experience that you can't change a diastasis recti with exercises. You can certainly keep your abdominal area strong, which I would definitely advise. Good luck!!

@Jose-gc3xt 3 жыл бұрын

Has anyone here actually fixed APT? How long did it take you?

@cfoote416 3 жыл бұрын

@OcraMedHealth 3 жыл бұрын

You're welcome!

@ericnieves01 3 жыл бұрын

Hey Doc! Great vid. Every time I do the hip flexor stretches, I feel an immense relief in my lower back tightness. Even to the touch, I can feel that the lumbar area is way looser. However, this relief is only temporary, and the low back returns to being a bit tight. Is consistency the key here, or is some other imbalance causing this? I've been at a computer desk since I can remember, and I believe that this sedentary lifestyle mixed with athletics has contributed to my APT and muscular imbalances. When running for longer distances, my lower back and calves become so incredibly tight that I can't continue. Wondering if there's any simple explanation for this. Regardless, I will continue to follow the correction plan. Thank you!

@OcraMedHealth 3 жыл бұрын

I actually answered this question in my recent Q&A video a couple of days ago. Check it out!

@lisakay2397 2 жыл бұрын

Felt relief after the 1st attempt at exercises! Thank you!!!

@virking7635 3 жыл бұрын

Hi just came across your video - thanks for sharing. Wanted to ask will this help with Lordosis & Kyphosis in a pre-pubescent 13 year old soccer player please ?

@OcraMedHealth 3 жыл бұрын

Don't feel right giving advice to a minor. Sorry.

@Peatermarandi 3 жыл бұрын

great video, I have a question. Since for most of us it all began with bad posture and prolonged sitting at our desks. Is there a proper way to sit to prevent APT ?

@OcraMedHealth 3 жыл бұрын

Make sure you have a good chair with proper support. However, the best thing you can do is take frequent breaks so that you can get up and move around. Good luck my friend!

@zk5640 4 жыл бұрын

Thanks for the video. I want to ask you a question though.. I have this and seems like things have worsened now as I also suffer with rounded shoulders, nerd neck and hyperextended knees. I've no idea how I should try to begin with. I've all these defects but from what I know, none of these are drastic hopefully. Though I think it's been about 5 years since I'm seeing this.

@OcraMedHealth 4 жыл бұрын

Sounds like you really should visit a good chiropractor/physical therapist in your area. They could help you with a lot of your postural issues.

@nkosinathintuli 3 жыл бұрын

I already feel better

@OcraMedHealth 3 жыл бұрын

Awesome!

@flowskii 3 жыл бұрын

Great vid! Wondering if you think weight lifting is pointless until I get this APT + Rounded Shoulders fixed? A lot of chest/back workouts cause some pain but nothing I can’t work through. Just wondering if weight lifting makes it worse. Thanks!!

@OcraMedHealth 3 жыл бұрын

Weight training is fine if performed correctly. Use good form and don't perform any exercises that you feel aggravate your back. Good luck!

@gigianda587 4 жыл бұрын

Thanks for this wonderful video! I believe I have an anterior pelvic tilt. If so, is it normal to have symptoms only on one side? Back, hip, sciatic pain and muscle weakness on one side only in my case. Thanks 🙏

@OcraMedHealth 4 жыл бұрын

It is not unusual to just have one sided symptoms. The tilt can also make you susceptible to other types of spinal injuries/problems. You should have your back looked at by a good chiropractor/physical therapist in your area. Good luck with correcting it Gina!

@gigianda587 4 жыл бұрын

OcraMed Health Thank you!

@kashugoji4232 3 жыл бұрын

I have had APT for awhile (years) and although not severe, it is definitely noticeable. I’m an athlete so I don’t understand how some of my muscles could be weak and it’s really been bugging me. How long do you think it would take to fix it?

@OcraMedHealth 3 жыл бұрын

It really varies person to person. The important thing is to be consistent and not give up on trying to fix it. Good luck my friend!

@DezzHD 3 жыл бұрын

I pulled my hamstring and I figured out it’s because of my tight hip flexors and weak glutes which I found out to be basically none existent even though I’m an athlete so my hamstrings had to compensate for it

@OcraMedHealth 3 жыл бұрын

Good luck! Hope you heal quickly my friend!

@rayswilliams 3 жыл бұрын

Hi, amazing video!! My body does have an issue with one part of this and I was hoping you can comment on it... Nearly all of my spine is fused. I beleive the only part of the exercise I can't do is in the erector muscle group. I can bring my knees close to my face but can't lift myself up like you... Is that part crucial, or should I still have success without it? The surgery was a long time ago and my doctor cleared me for exercise so that's no issue! 🙂 Thank you for the great and easy to follow video

@OcraMedHealth 3 жыл бұрын

Just do what you can, it should still be helpful. Good luck!

@rayswilliams 3 жыл бұрын

@@OcraMedHealth Thank you so much 😁😁 Have a great day!!

@cutelittledevil88 4 жыл бұрын

So funny to see you try to do the posture and be like "some people are this bad" I am like that on my good days, my back arches like a cat in heath ;) Had physiotherapy for 5 years now, I am very happy with your explanation. Some of the exercises are the same, but I will try your extra stretches for sure.

@OcraMedHealth 4 жыл бұрын

Good luck my friend! Hope it helps you!

@antonmarchukov3274 3 жыл бұрын

Very detailed. Thank you, but I’ve got a question. 3 times each stretch for one side. What about the other one. Same amount?

@OcraMedHealth 3 жыл бұрын

You definitely want to work both sides.

@onthedole100 4 жыл бұрын

Hi joe, I was watching your video on fixing proximal hamstring tendinopathy which made realize I actually have a A.P.T issue! My lower back is also sore! My question is do I try and fix the P.H.T problem first or just go straight into the A.P.T correction plan?

@OcraMedHealth 4 жыл бұрын

You can basically work them together because on the APT you strengthen your hamstrings not stretch them. Keep me posted Joe!

@onthedole100 4 жыл бұрын

@@OcraMedHealth thanks for getting back to me so quickly! I will keep you posted! I've booked to see my doctor tomorrow just so he can confirm that's what it is!

@isaiahcassady3752 3 жыл бұрын

I shall begin this 30 day trial. You saved me a trip to the physio and you actually practice what you preach it seems. I thought you might be able to squeeze your abs more on the glute bridges so your belly button meets your bum at the top of the bridge, but other than that great video!

@OcraMedHealth 3 жыл бұрын

Good luck Izzy!

@mitsyjunkyutie6078 3 жыл бұрын

so how is it going ??

@ShubhamShukla-tm9dk 3 жыл бұрын

Finally a video of my problem for more than 4 years old....just watching this video I m feeling confident....thnx.... I will update my daily update...I'll start by today.... Day1: complete workout Day2: complete workout... Is it alright to join gym for muscle growth during anterior pelvic tilt

@isk9154 3 жыл бұрын

how is it going

@OcraMedHealth 3 жыл бұрын

Yes you can work out.

@druill5593 4 жыл бұрын

Your back looks so straight and your not readjusting to the ground when I come back down off the bridge I always have to flatten my back n tuck my tail bone. N when u do the bridge are you pushing all the way up or just till your back is straight

@OcraMedHealth 4 жыл бұрын

I push up until I can get a really good squeeze on my glutes.

@landoncarlock8823 3 жыл бұрын

I’ve been dealing with some IT band pain, doing physical therapy to no avail but not addressing ATP. I can look in the mirror and definitely see the ATP. Is this something that if addressed can help ITBS?

@OcraMedHealth 3 жыл бұрын

The IT band probably needs some work. I have a couple of videos on that on my channel.

@Chelciejette 3 жыл бұрын

Thanks for the tips. In stretch 2, what do we do if we can't grab our toes? On one side I can slightly grasp my toe, the other I can't get it at all?

@00tatted 3 жыл бұрын

I would do the stretches you can. Don’t skip sets though, just substitute and keep working until you can!

@rouiemoran 3 жыл бұрын

Sir, Thank you very much, I have a question though, I want to be more flexible as well, how can i properly stretch my hamstrings? so I can touch the floor when I bend?

@OcraMedHealth 3 жыл бұрын

As the video says, if you have APT, you don't want to be stretching the hamstrings right now.

@dankmatter3068 3 жыл бұрын

Great Video, I'm just really struggling to do the 2nd part of the Glute Stretch at 12:24. Anyone know of any tips or techniques to do that exercise? Thanks

@OcraMedHealth 3 жыл бұрын

Just keep performing the stretch. The back should relax more and more. Also try to breathe in through your nose and out through your mouth as you hold the stretch. Good luck!

@dankmatter3068 3 жыл бұрын

@@OcraMedHealth Thank you!

@williamnelson2228 3 жыл бұрын

Great video. A someone who recently started weight training and has encountered issues from APT, would you recommend discontinuing lower body lifts such as squat and deadlift until the posture problem is improved?

@gilfhunter42069 3 жыл бұрын

The issue is that anterior pelvic tilt is usually caused by muscular imbalance, which means in this case, that the lower back muscles are stronger (and have to compensate) than the glutes and the abs. Deadlifts are a heavy lower back exercise, so with that, you would workout exactly what you dont want to with APT. I would drop these for now. Squats however are great, as long as you take it easy, but that applies to about everything.

@williamnelson2228 3 жыл бұрын

@@gilfhunter42069 Thanks for the advice. It's a very irritating situation to be in, I hope I can improve it.

@OcraMedHealth 3 жыл бұрын

I would keep training unless you are experiencing pain as the result of the APT.

@williamnelson2228 3 жыл бұрын

@@OcraMedHealth Thanks for the reply. I don't have any pain, just restrictions in range of movement. Thanks again.

@aalekhrasal4246 4 жыл бұрын

I have this issue on one side. Guess I should do more single leg bridges on the weaker posterior chain ? What about the core because it is a bit weak on the same side as well

@OcraMedHealth 4 жыл бұрын

Yes, I would definitely do some extra work on the weaker side until your strength balances out. Good luck!

@mayur2257 4 жыл бұрын

Hey I don't have a ball so how I can exercise without it?

@OcraMedHealth 4 жыл бұрын

You can probably just put your feet up on a chair. Not as good but better then nothing. Let me know how it goes.

@joannamiddleton4713 3 жыл бұрын

Is this acceptable for a recurring anterior pelvic tilt on one side post lumbar spinal fusion(2013)? I’ve done most of not all of these in pt following surgery.

@OcraMedHealth 3 жыл бұрын

Changes made after a surgical procedure is definitely a different situation. You should discuss with your doctor/therapist. Good luck!

@lamaali8511 3 жыл бұрын

Dr does APT affect the way you walk? I mean when I walk it seems like my knee rotate inward just a little bit even though my foot is forward, I don't know how to describe it right but I feel like my hip muscles are weak and don't help my legs enough while I'm walking Please answer my question and thank you for the video it's really helpful :))

@OcraMedHealth 3 жыл бұрын

It can affect your walking, especially if severe enough. Keeping working on it and Good luck!

@coolissimo69 4 жыл бұрын

OcraMed Health you have helped me so much with some of your videos, can't thank you enough . Could you please help me with this issue, my son when the raises his right knee, he leans back, and as well when he walks, leans to outside the right foot. So I notice then it seems to be a issue with the hip .What exercise should I do with him to strengh the week muscle that I don't know what it is as he is Autistic, so enable to speak and explain to me. Thanks.

@OcraMedHealth 4 жыл бұрын

Have him try these exercises: kzfaq.info/get/bejne/Y9h8jdt308y2kZ8.html

@coolissimo69 4 жыл бұрын

@@OcraMedHealth thanks mate, will watch and try.

@gustavoh.bartomeo6045 3 жыл бұрын

🤣 In the second hip flexors exercise, I can't pick up my leg with the hand, it's so difficult to me, I'm a old man, 65,but I want to fix my anterior pelvic problem because of my low back pain.

@OcraMedHealth 3 жыл бұрын

Perform it without lifting the leg off the floor for now until it loosens up. Good luck!

@nesha6378 3 жыл бұрын

What about when the spin is curve ,the lower belly portrubes forward with tightening of the lower back?

@OcraMedHealth 3 жыл бұрын

That sounds like anterior pelvic tilt.

@haktankaanayan2593 3 жыл бұрын

8:52 i can't change my anterior pelvic tilt position even if I squeeze my glutes. I am doing the exercises without the posterior pelvic tilt form. Is it a problem and if so what should I do?

@OcraMedHealth 3 жыл бұрын

It's not a problem. Just keep working it and do the best that you can each time.

@wacrofo1690 4 жыл бұрын

What kind of warm up should be done before these stretches

@OcraMedHealth 4 жыл бұрын

Spend about 10 minutes doing some light cardio....treadmill, jumping jacks, stationary bike. Make sure you have blood flowing. Don't perform first thing out of bed in the morning. Good luck my friend!

@sheryledwin1805 3 жыл бұрын

Hi doctor, Do you evaluate people seeing their pictures? I wanna know if i really have apt of not!

@OcraMedHealth 3 жыл бұрын

I do video consults with people out of my area. You can sign up on my website if you're interested. www.ocramedhealth.com.

@SHADOWARCHILI 3 жыл бұрын

hello there. i have gluteral thendiotpati.(2nd year) and nerves do pain when i rise leg front and i bow with head. (when i pull head down) can you hellp ? ( i was doing electro impulse therapie) did not help magneto therapie also and did not help. so doctors here in georgia are dumb and i also gave me pain in back

@OcraMedHealth 3 жыл бұрын

All I can do here is help by providing info on videos. I can't give specific information on someone's condition on the comment sections of these videos. I can't diagnose a problem with such little information, and even if I could, I'd be typing for hours trying to explain what to do. Sorry. If you need specific individual information, I do offer consults on my website. Good luck!

@RahulSingh-rm1gt 4 жыл бұрын

Can you tell me...Is swimming helpful to cure APT..????

@OcraMedHealth 4 жыл бұрын

Not that I am aware of. It's great exercise but APT requires specific stretches/exercises.

@BACKFLIPEDpizza 3 жыл бұрын

For the first hip flexor stretch, the 90 degree stretch, would you switch legs for each set or would you just stay on the left leg for example?

@OcraMedHealth 3 жыл бұрын

It really doesn't matter. You could do it either way.

@VoteforHumanity1_1_1 3 жыл бұрын

When is it good to start stretching your hamstrings again after they strengthen and grow muscle?

@OcraMedHealth 3 жыл бұрын

Yes after they become stronger and the hip flexors become less tight.

@PreciousKusii 3 жыл бұрын

I'm going to start doing this day 30 plan cause mine is really bad. I even have a hump on my back, I have done a spinal fusion on my spine with metals and rods, but there is still a hump on the right side. I hope this works. I will be starting tomorrow Day1:

@OcraMedHealth 3 жыл бұрын

Good luck my friend!

@PreciousKusii 3 жыл бұрын

@Nathan H I gave up lol

@PreciousKusii 3 жыл бұрын

@@OcraMedHealth thanks but I gave up

@heidimcellistrem3367 3 жыл бұрын

I have chronic soreness in upper hamstrings/sits bones and I believe I have anterior tilt. I walk 3 to 4 miles every morning, first thing. Should I do these stretches before I walk, or after?

@OcraMedHealth 3 жыл бұрын

Warm up before and perform the techniques from the video after. Good luck.

@gustavoh.bartomeo6045 3 жыл бұрын

What about instead of the ball

@OcraMedHealth 3 жыл бұрын

Not sure what you mean?

@faithv127 4 жыл бұрын

gonna do this starting today. ive suffered with terrible back pain for over a year and i’m pretty sure it’s this because i have terrible posture and my back is always a bit arched. hope this works!

@OcraMedHealth 4 жыл бұрын

Good luck my friend! Hope it helps.

@mrbeatmaker8780 3 жыл бұрын

Did you fix it?

@buthainaalsharif5551 3 жыл бұрын

The hip flexor stretch performed on one side of the body ? Or for both

@OcraMedHealth 3 жыл бұрын

Both sides.

@jdgatlin8813 2 жыл бұрын

Man I been trying to fix this forever. My low back gets tight sometime even just walking cause how bad my curve is

@OcraMedHealth 2 жыл бұрын

Good luck! Let me know how it goes.

@straydog3462 3 жыл бұрын

hey coach this looks awesome and i'm eager to try it but i have a question. wouldnt the bridges tighten the lower back? and thats something we don't want rigth? or is it that bridges tighten your lower back only when you're doing them incorrectly? i guess my real question is if i'm feeling tightness in my lower back during this exercise routine in any of the exercises, does it mean that i'm performing the exercise incorrectly or is it normal? Thanks a lot.

@OcraMedHealth 3 жыл бұрын

Bridges should be activating the glutes and hams. Not lower back.

@refatrabadi6656 3 жыл бұрын

@@OcraMedHealth thanks for the clarity. also, I have been doing the bridge wrong feeling more in my lower back than glutes or hamstrings

@cfoote416 3 жыл бұрын

Thank you for the instruction; however, I can not grab my feet on the first stretch. Should I still continue with the process?

@OcraMedHealth 3 жыл бұрын

Yes just keep doing the best you can. It will improve.

@cfoote416 3 жыл бұрын

@@OcraMedHealth Thank you very much for the feedback.

@vanitatalaulikar3462 3 жыл бұрын

Sir. I am having high Hamstring muscle tendinopathy pain at ischial tuberosity doing hamstring streches with leg raising still not recovered fully going to physio, When should I do this ant pelvic tilt, Pl sens me some personalised vedio regarding what exercises I can do in pool for mmy hamstring and addutor recovery

@OcraMedHealth 3 жыл бұрын

If you are performing therapy, than just follow the instructions given by your therapist. If you want any personalized information, please visit my website. We have different options (i.e. video consults).