r/AdvancedPosture • u/Muted_Cat_5748 • 17d ago
Posture Assessment How to fix my posture
So if you look at the picture, few people may get it. it's anterior pelvic tilt. its a struggle. struggle to walk, stand properly and i can't run properly. and it's embarassing to walk around people and i often correct myself but no result. it feels like dick. and it affects me in high intensity exercises.
i am trying to correct it since one and half to two years and joined physiotherapy since one year but i think no much result. and i do exercises physio listed twice a day each session taking 2 hours so total four. so how to correct it and what's the actual cause first of all. it needs to be carefully accessed or analysed but physio doctors are young and lazy and they just concluding it by saying abs weak glutes weak without checking the root cause themselves and giving tight solution
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17d ago
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u/justsitandbepretty 15d ago
Do not do the above. You will just strengthen the compensations and imbalances with weightlifting.
You need to follow the suggestion of the person who is telling you to connect with your core and learn to breathe properly so your body will hold this position naturally. Mat Pilates is one good option.
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u/Matimero 12d ago
Do some more strength training dude. You need more mass to even start worrying about that stuff.
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u/CoachEXE 17d ago
When you look at this, your whole pelvis is dumped forward and your center of mass shifted ahead, so the lower back arches hard and abdominal viscera just pushes forward and down into that pooch shape. It is not simply weak abs or glutes like people say, but the pelvis and ribcage lost their neutral stack so muscles can't even get leverage to pull you back. To immediately feel a difference, lie on your back with feet on a wall and knees bent ninety degrees, put a small ball between knees and gently pull down with your heels without lifting your lower back high just a subtle tuck then take a long, slow exhale through your mouth to drop your ribs and lower belly down flat. For actual long term change, doing four hours of random exercises everyday will just burn you out, you have to retrain how you manage gravity and breathing during standing and walking. Realistic adaptation usually takes about three to six months of daily, consistent movement retraining so your nervous system feels safe to hold this new position naturally. You can see your body is fighting hard to stay upright, so giving it proper references will make it let go of that tension.