Reply
Results 1 to 7 of 7
  1. #1
    Registered User cutdown231's Avatar
    Join Date: Jan 2021
    Age: 51
    Posts: 5
    Rep Power: 0
    cutdown231 is on a distinguished road. (+10)
    cutdown231 is offline

    Do I have Anterior Pelvic Tilt / Should I stretch hamstrings?

    I'm mid 20s, been sedentary for most of my life gaming in my chair. My legs constantly feel really tight, and I suspect I have APT. I can't even pull my knee to my chest halfway, and my other leg rises off the ground when I try to do so. I can't even come close to doing a straight leg raise. I also can't do a bodyweight squat without my knees hurting.

    Right now i've been focusing on standard APT advice by stretching quads, lower back, hips, and strengthening core and glutes.

    Do I actually have APT though, or are my hamstrings just so tight from sitting that I actually SHOULD be stretching them? I've heard that if it's APT, stretching the hamstrings is actually bad and makes it worse.

    Attached are pictures.

    Looking for some help. Thanks guys.
    Attached Images
    Reply With Quote

  2. #2
    Registered User Szyszak's Avatar
    Join Date: Jan 2019
    Age: 51
    Posts: 115
    Rep Power: 70
    Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10)
    Szyszak is offline
    Originally Posted by cutdown231 View Post
    I'm mid 20s, been sedentary for most of my life gaming in my chair. My legs constantly feel really tight, and I suspect I have APT. I can't even pull my knee to my chest halfway, and my other leg rises off the ground when I try to do so. I can't even come close to doing a straight leg raise. I also can't do a bodyweight squat without my knees hurting.

    Right now i've been focusing on standard APT advice by stretching quads, lower back, hips, and strengthening core and glutes.

    Do I actually have APT though, or are my hamstrings just so tight from sitting that I actually SHOULD be stretching them? I've heard that if it's APT, stretching the hamstrings is actually bad and makes it worse.

    Attached are pictures.

    Looking for some help. Thanks guys.
    They actually have to be strenghten and stretch in the same time. Tight hamstring can start compressing sciatic nerve. I wouldn't focus on hamstring though, since they are strong in creating hip extension. If you have access to swiss ball, try lay on it on your stomach, and raise your leg up, you will see what means hip extension by glute. Extremly hard even though you are using your own bodyweight. Next thing is to strenghten abs, mostly external obliques, and lower portion. Lastly stretch the lats, since lats can also tilt your pelvis forward when they are tight. Go against the wall, make sure your lower back doesnt arch, and raise your arm over head.It will take few weeks to correct it, but make sure you dont do exercises which make ATP worse, like deadlift, row, pullups, squats, etc ...
    Reply With Quote

  3. #3
    Registered User cutdown231's Avatar
    Join Date: Jan 2021
    Age: 51
    Posts: 5
    Rep Power: 0
    cutdown231 is on a distinguished road. (+10)
    cutdown231 is offline
    Originally Posted by Szyszak View Post
    They actually have to be strenghten and stretch in the same time. Tight hamstring can start compressing sciatic nerve. I wouldn't focus on hamstring though, since they are strong in creating hip extension. If you have access to swiss ball, try lay on it on your stomach, and raise your leg up, you will see what means hip extension by glute. Extremly hard even though you are using your own bodyweight. Next thing is to strenghten abs, mostly external obliques, and lower portion. Lastly stretch the lats, since lats can also tilt your pelvis forward when they are tight. Go against the wall, make sure your lower back doesnt arch, and raise your arm over head.It will take few weeks to correct it, but make sure you dont do exercises which make ATP worse, like deadlift, row, pullups, squats, etc ...
    My physio a couple years ago said to stretch my hamstrings so i'm really conflicted. Since I also have APT, everything I read online is that I shouldn't stretch my hamstrings, but i'm so inflexible that it seems like they actually are short and I should be stretching them. Conficted.
    Reply With Quote

  4. #4
    Registered User Szyszak's Avatar
    Join Date: Jan 2019
    Age: 51
    Posts: 115
    Rep Power: 70
    Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10)
    Szyszak is offline
    Originally Posted by cutdown231 View Post
    My physio a couple years ago said to stretch my hamstrings so i'm really conflicted. Since I also have APT, everything I read online is that I shouldn't stretch my hamstrings, but i'm so inflexible that it seems like they actually are short and I should be stretching them. Conficted.
    you should choose exercise where hamstring can work in stretch position
    Reply With Quote

  5. #5
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 52,369
    Rep Power: 1321678
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by Szyszak View Post
    you should choose exercise where hamstring can work in stretch position
    This

    Stretching doesn't change a muscle length - but resistance training can break down and reform muscles - so it *can* do this. So the answer is to do resistance training in the ROM you want to achieve (which might involve some stretching during the movement and maybe before if you can't actually get into the desired ROM).
    Reply With Quote

  6. #6
    Registered User Szyszak's Avatar
    Join Date: Jan 2019
    Age: 51
    Posts: 115
    Rep Power: 70
    Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10) Szyszak is on a distinguished road. (+10)
    Szyszak is offline
    Originally Posted by SuffolkPunch View Post
    This

    Stretching doesn't change a muscle length - but resistance training can break down and reform muscles - so it *can* do this. So the answer is to do resistance training in the ROM you want to achieve (which might involve some stretching during the movement and maybe before if you can't actually get into the desired ROM).
    That's what I said bro. "Choose exercise where hamstring work in stretch position" So exercises like RDL etc ... Static stretches are useless.
    Reply With Quote

  7. #7
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 52,369
    Rep Power: 1321678
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by Szyszak View Post
    That's what I said bro. "Choose exercise where hamstring work in stretch position" So exercises like RDL etc ... Static stretches are useless.
    Yes, I was agreeing with what you said and throwing in my own 2cents
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com