What’s up, guys? Jeff Cavaliere, ATHLEANX . No, I didn’t kill Jessie for not working outin the gym. You all remember Jessie. I’ve actually got Jessie here to help youout with a common â€“ very common problem â€“ that’s probably caused by a lot of thesitting that we do. No matter whether it’s due to driving, orworking, 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 realquick. Bend your knees up. The internal pelvic tilt is where you actuallyhave your pelvis tilting forward, this way. So, the anterior pelvic tilt â€“ go aheadand tilt it â€“ is like that. So it’s creating this really exaggerated archin Jessie’s back. I’ll have him sit up in a second to show it.
Versus a posterior tilt that tucks it downand in. The posterior pelvic tilt is caused by thestretching 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’scaused 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’sreally only one right way to attack it. Most of all, it is a dominance and a shorteningof the hip flexor here on the front side of Jessie. What it does is, it’s pulling down on thispelvis here into anterior tilt. Well, it attaches right here and is pullingdown, so it’s into anterior tilt. The second part of this â€“ this really exaggeratedarch â€“ is coming as a compensation to create this extension of Jessie’s body because hecan’t be all the way over here. He’s got to extend.
But guess what? His glutes are not helping him to extend. Normally â€“ okay, Jessie, go ahead and layback down â€“ normally the glutes right here would extend my hip behind my body. When it does that, look at what it’s doingto my upper back. It’s creating a relative extension of theupper back, relative to the lower part of my torso here. So if my glutes are weak and not doing theirjob, what’s going to happen?
The low back and the lumbar spine is goingto say quot;Oh, I could do it! I can cause extension!quot; 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 firstof all stress a few different things. We already know Jessie’s got tight hip flexors. What I want to show you â€“ what you don’twant to do â€“ is start stretching your hamstrings. Because in somebody that has anterior pelvictilt, they’re going to â€“ go ahead and bend
Fix lower back pain stretch for the hip flexors and quadriceps
Hey guys naudi at functional patterns andtoday I’m going to teach you guys how to do a quadricephipflexor stretch now these musclesare highly responsible towards creating an anterior pelvic tilt so what we want to dois make sure that we get in there break up the tissues or stretch the tissues on thefront side of that quad and that hip to allow for that proper pelvic mobility the way we’regoing to incorporate this stretch is by using the physio ball and the little pad here youcan use any kind of a pad if you’re at home you can put your knee on the carpet reallythis padding is just here for my knee so the way I’m going to set myself up I’m going togo on my hands and one knee from there I’m
going to put my shin bone onto the physioball and I’m going to bring my knee to the floor from there I’m going to step this legup and slowly I’m going to creep up if you have like a stick or some kind of a broomto help stabilize that may help you out as well we also want to make sure we have ourknee nice and close to the physio ball to make sure we don’t put to much pressure onthe patellar tendon on the front side of the knee cap so from there i also want you tothink about going into an extension with the hips so if you see where my hips are herethey’re in a flexed position they’re not really feeling the stretch we want to make sure thatwe extend those hips and that maintain a nice
good posture and that there’s a neutralityin the spine here we want to make sure that the spine is nice and neutral here so i don’twant a sway in the lower back so neutral spine by maintaining that neutral spine its goingto ensure that the glutes that we are stretching the exact antagonistic muscle groups to thehip flexors to the glutes so we want the glutes to make sure they get maximum function withinour movements because they are our powerhouses so by engaging these and allowing the spineto be neutral were going to stretch these muscles out which are usually the inhibitorsto the butt muscles switch sides again we want to make sure that we are in that neutralspine that we extend those hips we should
be getting that good stretch there on thefront side of the hip or even the front side of the thigh depending on where you’re moretight at alright guys that’s how we stretch our quads and part of our hip flexors themain hip flexor being stretched is actually the rectus femoris if you’d like to know moreof what i do I’d highly recommend you go to functionalpatterns or subscribe to myYouTube channel and you’ll get plenty more information like what I just showed you rightnow take care.