Stretches to fix APT

Aaren_Augustine · 2017-02-15T18:17:12+00:00

Youtube. Alan Thrall's video Your back is wack. Changed everything. Easily explained.

AwakenedSovereign · 2017-02-15T18:23:47+00:00

Google is your friend, but so am I, fellow redpiller with pelvic/back issues.

I sit at a desk 8+ hrs a day and lift heavy 3-4 times a week so stretching is a MUST. Take note that APT is mostly due to tight hamstrings and underdeveloped gluteal / posterior chain muscles.

I do 4 stretches to balance my pelvis. I do all 4 at least twice a day, once at work and once after working out and/or in the evening at home. I also often stretch in public and at parties, turns out to be a decent trick for taking up space and filling gaps in conversation. Makes you feel better and more awake too.

All stretches done for 30 seconds, last ten seconds dig deep and really stretch.

1) basic hamstring stretch

2) inguinal stretch (sitting Indian style heels together)

3) lateral leg stretch (seated, one leg over the other, push on your knee and turn to the outside until you feel a stretch on the outside of your thigh ass to knee). Fold your other leg under you once you develop flexibility.

4) hip flexors (lay down face first. Then make like your doing a push up, and pull one leg in front of you to a 90 position. Lean in while also lifting yourself up, you should feel it in the hip flexor of your straight leg which is now behind you)

Google for pics.

This routine, along with core conditioning and lifting, took me out of pain management I had been in for 2+ yrs worth of back pain and I now feel stronger and healthier than ever before.

pridebrah · 2017-02-15T18:59:02+00:00

APT can be a tricky thing to fix. I ended up working on fixing mine along with a shoulder injury with a physical therapist and good injury specialist online.

Stretching everything is usually not the best idea. A better way of thinking about it is that you need to strengthen what is weak, which will then allow other muscle groups to 'relax', stop compensating, and reduce stiffness (ie: you feel tightness in your hips because your psoas is weak and unable to handle the workload it's supposed to, so stretching and lengthening the hip flexors would only amplify the problem).

I highly recommend checking out this guys blog. I worked with him remotely for about half a year and it reshaped a lot of my views on strength/posture/injuries. He has a 2 month ebook on fixing APT specifically for 10 bucks. I haven't read it, but I assume it's as good as his free stuff/remote coaching.

Regardless, I recommend checking out some of his free articles for more on why APT isn't just about stretching a bunch of stuff and hoping for the best. Here's one that applies to typical APT posture.

Title	Stretches to fix APT
Author	HaramAsHell
Upvotes	1
Comments	4
Date	February 15, 2017 6:04 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5u93s5/stretches_to_fix_apt/
Archive Link	https://theredarchive.com/r/askTRP/stretches-to-fix-apt.82634 https://theredarchive.com/post/82634

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