Build Without the Imbalances - http://athleanx.com/x/correct-anterior-pelvic-tilt Subscribe to this channel here - /athleanxespañol Anterior pelvic tilt is by far one of the most common dysfunctions we can have. In this video I'm going to show you how to reverse the effects of sitting too much by addressing which muscles are causing the anterior pelvic tilt and how to strengthen the areas that are weak. With a step-by-step plan of attack you will be able to fix this muscle and joint imbalance once and for all. To start, it's important to define what anterior pelvic tilt is. It is the result of tight posture and weakness in certain muscle groups in the abdomen and pelvis that cause the pelvis to tilt anteriorly and downward. This can easily be noticed from the side in someone who has it. You will notice an exaggerated curve in the lower back and probably even a protruding stomach. The belly is not pronounced because of being overweight (although it may be) but because the abdominal muscles are not strong enough to counteract the downward pull of the pelvis. By realizing that our body works in a cross-body muscular pattern, you will quickly see that the two areas with the most tension are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The hip flexor muscles can easily shorten due to the fact that they are in this position for long periods of time when sitting. Whether you are sitting at work all day or just spending a lot of time in front of the computer or even driving, your hip flexors will have the tendency to adaptively shorten. This results in weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens it actually makes the problem worse because you do not have the muscle strength to counteract the anterior and downward pull of the pelvis by the hip flexors. To compensate for the fact that the glutes are weak, the lower back tries to step in and help. It provides extra extension not given by the glutes and in doing so compromises its own integrity and strength. Combined with the pull of the iliopsoas on the lumbar vertebra, they have an overly tight and active lower back. This not only causes pain but exacerbates future problems. Along with this static position of the pelvis they also have a weak, unused stretch in the abdomen. To counteract this cascade of problems they need to stretch the hip flexors, strengthen the abdomen with exercises that do not over-activate the hip flexors, and strengthen the glutes and hamstrings. One thing they do not want to do is stretch the hamstrings. While it is instinctively normal to try to stretch any muscle that feels tight, this would be a mistake. The tightness in the hamstrings is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse. A bad training program will make this worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad routines then it is time for you to follow a program created by a Physical Therapist that is trusted by the best professional athletes today. You can get this in the ATHLEAN-X Training Program available at http://athleanxespanol.com For more videos on how to fix imbalances like anterior pelvic tilt, be sure to subscribe to our YouTube channel / athleanxespañol