do you suffer from pain in your lower or upper back or does your body look weird?
big chance your posture isn't right, caused by everyday things like sitting a
lot and staring at your computer and cell phone all day. A lot of people are
likely to suffer from one or both of the following two conditions: the first one
is called anterior pelvic tilt or short APT, also known as lower crossed syndrome (LCS) or lower cross.
The second one is called: rounded shoulders, also known as upper crossed syndrome (UCS) or upper cross.
besides pain and looking weird it's just
very unhealthy to have an unbalanced body which even can give you several
other problems for example with breathing. I have
suffered from both of this imbalances myself and fix them both in this video
I'm going to explain exactly how so you can fix your posture as well
the first disbalance fix I'm going to describe is for anterior pelvic tilt (APT)
which causes lower back pain this condition can also make your abs
look weird even though if you have low body fat it can make you look
like you always have belly fat. APT (Anterior Pelvic Tilt) typically occurs when sitting a lot
every day in order to fix this problem you need to do two things the first
thing is to stretch the muscles in this area that are tight the second thing is
to strengthen the opposite muscles that are weak the muscles to stretch are the
following the hip flexors the quads and the lower back these three muscles needs
to be stretched some stretches you can use for this which are very easy and
effective are the standing psoas stretch or the thomas stretch the standing quad
stretch and the cat cow or the pelvic tilt
the muscles that needs to be strengthened are mainly your glutes and
your abs, and besides that also your hamstrings and oblique but these
muscles will likely be involved already when doing exercises for your glutes and
abs the key is to use exercises for this that don't work a lot of quads
hip flexors and lower back since they are already tight this seems easy but a
lot of exercises for abs also work your hipflexors a lot some
exercises you can use for this which are very easy and effective are the
following for hitting your glutes and hamstrings with minimized quads involved
my favorite exercise is using a leg press machine place your feet very high
and very wide and push through your heels on this way you target your glutes
and hamstrings instead of your quads but of course you can find a lot of other
exercises for glutes for hitting your abs you can for example use a weighted
ab crunch machine to make sure you minimize hip flexor involvement and
maximize abdominal engagement you can use the following tips one during the
exercise flex your glutes to deactivate your hip flexors
and also flex your abs for optimal use and to crunch in a very
short range of motion when following the steps I just described you will improve / correct / fix
your anterior pelvic tilt and your posture the second dispel and fix I'm
going to describe is for upper crossed syndrome (UCS) which causes pain in the upper
back and neck this condition can also make your chest look smaller and even
makes you appear shorter in length because you are hunched or slouched over
upper cross syndrome (UCS) may occur when staring at your cell phone or computer
too much or when you're doing more pushing than
pulling exercises in the gym which results in weak let's and overdeveloped
chest and shoulders for this unbalance we again need to stretch the muscles in
this area that are tight and strengthen the opposite muscles that are weak the
muscles you need to stretch are the upper back muscles called trapezius and
levator scapulae and both of your chest muscles called pec major and pec minor
easy stretches to do this are simply the levator scapulae stretch the trapezius
stretch and the wide arm chest stretch for the wide arm stretch make sure to do
this with arms higher as well as lower to target both chest parts this exercise
will also target your front delts the muscles you need to strengthen are the
deep neck flexors and the mid-back muscles called rhomboids and serratus
anterior the most effective and important exercise to treat this problem
is doing face pulls face pulls will exactly target the most important
mid-back muscles you need to strengthen to work your rhomboids extra you can do
rows besides this you should do some exercises to strengthen your deep neck
flexors when following the steps I just described you will improve your
upper crossed syndrome and your posture if you got any questions ask them in the
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fixing your posture