what's up, guys? jeff cavaliere, athleanx.com. 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 – very common problem
The Internet Backbone Refers To, – 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 – go aheadand tilt it – 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 – this really exaggeratedarch – 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 – okay, jessie, go ahead and layback down – 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 "oh, i could do it! i can cause extension!" 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 – what you don'twant to do – is start stretching your hamstrings. because in somebody that has anterior pelvictilt, they're going to – go ahead and bend down for a second so we can show this – they'regoing to have a tight hamstring. why is that? because the pelvis is already tilted. i'm going to show you here in a second. it's already tilted so far forward that thehamstrings are already stretched. they don’t have anywhere else to go.
because he's already moved his pelvis thisway, his hamstrings are tight. the pelvis isn't in that position becausethe hamstrings are tight. the hamstrings are tight because the pelvisis in that position. it's a huge distinction. the pelvis is in that position because ofthe tightness of the hip flexors. so going, and stretching tight muscles – likethe hamstrings – in an attempt to just stretch everything that's tight, it could actuallymake your problem worse. so you don’t want to start stretching yourhamstrings if you see tightness in them, if you have an anterior pelvic tilt.
what you want to do instead is strengthenthem. at the same time that you're strengtheningthe glutes that are inactive, that are causing the low back to do all the work. i hope this is all making sense. then finally, you've got, again, with thistightness here of the hip flexors pulling down this way, right? so we have the pelvis being tilted down here. we get a stretching here of the abs and aweakness there because they're not really able to contract very strongly out of thisoverly stretched position.
so you have to figure out a way to strengthenyour abs, and you have to figure out a way to stretch your hip flexors, while strengtheningyour glutes. so we can actually do that. jessie come on up. abs, i've got plenty of videos here, guys. we have washboard wednesday devoted to 'howto strengthen your abs'. the main thing you want to do is not use hipflexor dominant ab movements. i actually have an entire video showing youhow to keep the hip flexor out of it when you're doing ab movements.
so i'm going to link it right up here behindjessie's head. make sure you do those types of ab movementsto stop using the overlay active hip flexors. as far as the glutes – come on up – wecan do something here which is a combination of a lunge and a stretch. so, hold onto both of those dumbbells. so focus on the lower part of jessie's body. he's going to turn here. what we're going to do is, we're going topreset his glutes and load them by stepping forward.
once we step forward here and we have theglutes loaded – because all the weight's in front here – these are pre-stretched. they're ready to work. if we're here, what we're going to do is comeup into extension on the glutes. but look what's happening on this back legover here. we're actually getting a stretch of that hipflexor at the same time that we're loading up this right glute, and then strengtheningthe glute. so we want to be able to do both things atonce. so, jessie, put the left leg back.
good. now, put your arms out in front. pre-stretched right here. i'm actually hitting jessie's ass right hereon my youtube channel. go straight down. never thought i'd say that. go straight down, now he's coming up. as he extends through the hip he's strengtheningthis glute, but he's stretching this left hip flexor out.
so you want to start doing this. this is a – go ahead and do a few reps. this is a great way here. we call this a modification, or a sprinterlunge. strengthen through here, stretching throughthe back side. drive it forward. there you go. at the end. so it's a dynamic stretch for the hip flexorsand at the same time, like i said, strengthening
those glutes on the right side. you can see by orientation of the hip flexorhere, it's attached to here, and it comes all the way here and attaches to our low back. so as this is being kept in this positionall day long from sitting, we're getting this shortening – adaptive shortening – ofthis muscle, and again, this weakness that's coming in from the glutes that's making thelow back overwork here. it's causing – he's falling apart. it's causing him to not only fall apart, butyou to fall apart, too because you are not in balance.
so i hope by bringing in jessie here, in thisconstant barrage of information, that you've caught the key points here. stop stretching your hamstrings. they're probably going to be tight anyway,but they're not causing this problem, they're a result of this problem. number two: strengthen those glutes. get that ass going, again. number three: stretch out your low back ifit's overly tight, there's a lot of stretches to do that.
number four: stretch out your hip flexors. you can do that at the same time in one dynamicexercise, like i showed you. and number five: get those abs strong againand make sure you're not doing hip flexor dominant movements. all right, guys. i hope you've found this video helpful. in the meantime, if you're looking for a scientificprogram that puts the science back in what we do, i don’t make it this long and drawnout, but this is one of those more complicated issues to describe; we have it all step bystep in a program.
i tell you exactly what exercises to do tomake sure we're not ending up with these types of imbalances that a lot of other programswill leave you with. you can get that over at athleanx.com in ourathleanx training program. in the meantime, if you've found this videohelpful leave your comments and thumbs up below. tell me you did it, and tell me what elseyou want to see in the days and weeks ahead. i'll see you again soon.
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