THE NO B.S.
GUIDE TO
ANTERIOR
PELVIC TILT
Conor Harris
BS, CSCS, XPS, CES, CPT
DISCLAIMER
This eBook is for educational purposes only. It is not meant to serve as a
means of injury diagnosis or treatment. If you are in pain, go see a
qualified physical therapist.
INTRODUCTION
Welcome to the eBook. This is designed for those who seek to
improve posture, movement options, and mobility around the pelvic
and lower body region.
I have had the pleasure of working with the human body in a wide
range of populations. These include, but are certianly not limited to:
NBA, MLB, and NFL athletes
Collegiate D1 athletes
Powerlifter & Strongman competitors
Casual gym trainees
Geriatric clientele (above age 60)
Youth populations (age 18 and under)
What I have continually appreciated is that while we all have
individual differences, the human body is still the human body.
INDIVIDUAL DIFFERENCES VS COMMON
HUMAN PATTERNS
That last statement may come as a surprise, but it's true.
The human body is complex, but it isn't necessarily extremely
complicated. That is an important distinction to make.
We all have different demands on our lives. Lifestlyle habits, jobs,
sports, and genetics all dictate how we move and compensate.
I have found that most people need a lot of similar interventions to
improve movement. I am not claiming everyone is the same, but I am
saying that the human body tends to compensate in somewhat
predictable patterns and we can utilize our understanding of those
patterns to our advantage.
Assuming there aren't any signficant genetic abnormalities that
change the structure of how your body is built, we can leverage
certain positions to predictably improve mobility and movement
capabilities.
This book was designed with years of experience through trial and
error. I have chosen the exact protocol I would give to someone to
improve their movement as much as possible without me being there
by your side every step of the way.
This protocol will be clear, concise, and easy to implement without
any added B.S.
I hope you enjoy!
HOW TO USE THE EBOOK
Follow the eBook exactly as written. If you half-ass it and then come to me
saying it isn’t working, I’m not going to be very receptive.
This program will help you if you follow it diligently. Every single exercise is
chosen for a very specific reason. Each exercise is providing a specific input
into your body that another exercise in the program may not be.
Daily Drills: These are to be done every day of your life. They should be
completed for around 2-3 sets per day. It takes consistent input every day
into your body to convince it to accept new positions and hold them over
time. The most optimal way to do these would be a few sets in the morning
and a few sets at night. I tell all of my clients:
“The ball is in your court for how quickly you will see results."
If you do less, you’ll see slower results. If you do more, you’ll probably see
faster results.
COMMON UPPER BODY
LIMITATONS
It's first important to realize that your shoulder blade (scapula) rests on
your back ribcage. It needs to glide smoothly in order for your humerus (arm
bone) to be able to effectively move and rotate.
Ribcage position = Scapular mobility = Shoulder mobility
The point is, it all starts with the ribcage first.
The primary motion that affects the ribcage on a daily basis is the ability to
move it through breathing and respiration. When we inhale, the diaphragm
contracts and helps expand the ribcage in every direction.
This circumfrential "expansion" is the foundation of shoulder health and has
(in my opinion) been under-appreciated for a long time.
If we do not breathe well, we will push air into the easiest place possible,
since air is a gas that follows the path of least resistance.
A variety of compensations can happen if we do not breathe well, but this is
one of the most common examples:
We have a large cavity in our back ribcage called the Posterior Mediastinum.
This needs to expand when we inhale.
If it does not due to compression of the back ribs, air will go primarily
forward into our belly. When this occurs, it is because the low and/or
upper back muscles are too tight and restricting this expansion.
The point is, a variety of compensations can happen, but those
compensations almost always involve a restriction in some area of the
ribcage. The good thing about this program is it's going to address
limitations at all areas of the ribcage which will help improve range of
motion regardless of your inidvidual limitations.
COMMON LOWER BODY
LIMITATONS
The above description of the upper body is often coupled with Anterior
Pelvic Tilt, in which our weight is more forward on our toes and the back
is arched excessively.
In this position of Anteiror Pelvic Tilt, the hamstrings are elongated and
then the muscles on the front side of the body (hip flexors and quads)
become tight along with the low back muscles.
Sometimes this is coupled with a lateral pelvic tilt where one side of the
pelvis is higher than the other.
In a lateral pelvic tilt orientation, there are now asymmetrical muscular
imbalances present, which limit certain ranges of motion on the higher
side and others on the lower side. I can't easily give specifics, but if you
want to know which are most common, see the webinar I link later on.
Another common compensation is Swayback Posture.
This is usually an additional compensation built upon Anterior Pelvic Tilt
in which the body essentially senses that it is "falling too far forward"
within the hips, so the glutes and other muscles tighten up to "pull" the
pelvis back to regain a more neutral center of mass.
Notice below how despite different postural compensations, the body
ultimately just wants to find an even balance of weight distribution
down the mid-line of the body:
Similarly to the upper body, the point is that despite individual
differences, these compensations restrict certain ranges of motion more
than others.
The great thing about this program is that we're going to work on many
different positions of hip mobility to allow you to improve your results
across the board.
I would bet 95% or more of people doing this program have limitations
in most assessments. That means there is room to improve across them
all. If you didn't have limitations on several assessments, you probably
aren't buying this program in the first place.
Now, let's move on to the assessment protocol.
ASSESSMENT PROTOCOL
Let’s now get a starting assessment for where you’re at right now. The goal
of these assessments are to provide you an objective process for knowing
you’re getting better. You should be able to test yourself and then re-test in
a week and see objective improvements. If you aren’t, then you’re either not
fully following the program or you need a more individualized approach.
The goal is not to pass all of the tests initially. If you are, I guarantee you’re
trying to force your way through them. We want get a baseline and see
improvements over time. Please do not try to force your way into a “good”
test result at first. Most people will have asymmetrical test results and
that's to be expected. There is an example of the desired range of motion at
the end of each video example of the assessments.
Be sure to film and keep these so you can reference them later to see
progress.
I would also encourage you to take visual posture photos of yourself from
the front, back, and side to see yourself progress with your posture as well.
Shoulder Flexion: This is assessing how well your shoulder blade moves on
your ribcage through a full range of motion, which, as described above, is
going to be limited if you have APT.
End Goal: 130+ degrees
Active Hip Flexion: This is assessing your pelvis' ability to go into external
rotation. If you are in anterior pelvic tilt, you are biased into internal
rotation and this will be limited.
End Goal: 110-120 degrees
Active Straight Leg Raise: This is assessing your pelvis' ability to go into
genuine, non-compensatory internal rotation.
End Goal: 70-80+ degrees
HOW TO INTERPRET
ASSESSMENT RESULTS
If you want to have as percise measurements as possible, my
recommendation would be to download the app "Angle Meter" (available
on the App Store). It is very easy to then measure the degrees and how
much you're improving.
INTERPRETING ASSESSMENT RESULTS:
PICKING THE RIGHT PROGRAM FOR YOU
Depending on your assessment results, you will benefit from doing either
Program A (Posterior Compression) or Program B (Anterior Compression)
It's important you interpret your assessment results very accurately. Anterior
Pelvic Tilt tends to take form in two main ways:
A: Posterior Compression
More tightness (compression) of musculature on the back side of your pelvis
"pushing" it forward.
B: Anterior Compression
More tightness (compression) of musculature on the front side of the pelvis
"pulling" it forward.
Use the following table to determine which program is for you:
Straight
Leg Raise
Hip
Flexion
Shoulder
Flexion
Posterior
Compression
<50
Degrees
>100
Degrees
<100
Degrees
Anterior
Compression
>50
Degrees
<100
Degrees
>100
Degrees
If you do not fit completely into either posterior or anterior compression, do not
worry. Pick the one that you fit into at least two out of the three total
assessment results. For example, if I had a 45 Degree Straight Leg Raise, 110
Degrees of Hip Flexion, and 90 Degrees of Shoulder Flexion, I would fit into the
Posterior Compression category. If your results are asymmetrical, use the
lowest of the two sides as the measurement you apply to this table.
HOW TO BREATHE
Breathing is foundational to the success of this program. Please
understand how to effectively breathe before working on incorporating it
with the exercises.
If there is a breathing component to an exercise, this is how I want you to
execute it: Relaxed, full exhales through your mouth. The longer and more
relaxed, the better. Many people use their six-pack (front) abs more than their
obliques (side-abs), yet our obliques are what drive proper respiration.
Therefore, I want you to be able to feel your obliques and not your six-pack
when you exhale. Think "jelly-belly" as if your stomach was a jelly-filled
donut. The obliques should come on because you're exhaling, not because
you're bracing. If you don't feel them, you're not exhaling long enough (not to
be interpreted as hard enough). Period. A general guideline is 5 second
exhales and 5 second inhales.
Here is a video with an in-depth explanation on how to do this.
THE PROGRAM
Now, let's move on to the program. This eBook is broken up into eight
weeks, each with progressions building on the previous weeks.
The idea is that the progressions will build upon the earlier weeks as you
gain access to new range of motion. I have strategically selected exercises
I've found to work best with people who are new to these types of exercises.
The consistent repetition of the exercises will help you progressively
integrate certain positions and muscles into harder poisitions over time.
Please do not skip weeks. If you have to miss a day, be sure to complete at
least 14 days of the given exercises before moving on to the next week.
I have found 14 days to be a very effective timeline for allowing the body to
adapt to the intended positions, range of motion, etc.
PROGRAM A:
POSTERIOR
COMPRESSION
DAILY DRILLS: WEEKS 1-2
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Short Seated Breathing with
Balloon or Straw
Trains essential & optimal
respriation pattern with ability
to get ribs down that will carry
over to other exercises
Short-seated position puts
diaphragm in optimal position
to ascend
6 breaths into
balloon or
straw (can
break it up into
2 rounds of 3
breaths if
needed)
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 1-2
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
All Four Posterior Expansion with
Ball Push
Trains low abs to control tilt of
pelvis
Low abs help inhibit ("shut off")
hip flexors
5-10 breaths
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 1-2
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
5 breaths
Hooklying Hamstring Bridge
Restores hip flexion & extension
Restores shoulder flexion
IMPORTANT NOTE ON THIS EXERCISE: As your competency improves in
this exercise over the course of the two weeks, progressively try to get your
hips higher in the air without losing your hip tuck (posterior tilt). This will
also help improve your hip extension which is very important to have for
future exercises in this program. Be sure to start easy (low to the ground)
and work up from there a bit more each day. Don't push it too far too early.
Work within the range you have at first.
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 3-4
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
PRI Wall Supported Reach with FA
IR
Retraining diaphragmatic
breathing & ribcage expansion
Restores hip flexion
Restores shoulder flexion
5-10 breaths
EXERCISE VIDEO LINK
Copyright © 2022 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
DAILY DRILLS: WEEKS 3-4
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Half-Kneeling Hip Flexor Stretch
with Reach
Begin to reach end-range hip
extension (passively)
Stretching the hip flexors
Reaching to create stacked
ribcage over pelvis
5 breaths per
side
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 3-4
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Hooklying Staggered-Stance
Hamstring Bridge
Hip extension on back leg
Beginning to actively hold endrange hip extension
Restores hip flexion
5 breaths per
side
EXERCISE VIDEO LINK
Exercise credit: Bill Hartman
DAILY DRILLS: WEEKS 5-6
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Cross-Connect Glute Bridge
Ground-based end-range hip
extension via glutes and
hamstrings
Restores shoulder and hip
flexion
5 breaths per
side
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 5-6
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
5 breaths per
Incline Cross-Connect
Stationary control of end-range side
hip extension in a more
challenging position
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 5-6
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
12 per side
Wall-Referenced Roller Hinge:
Training proper internal rotation
of pelvis
Restores straight leg raise
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 7-8
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Standing Cross-Connect
Trains end-range hip extension
with a significant amount of
dissociation between sides of
hips
5-10 breaths
per side
Be sure to use lower box height if
you can't keep pelvis tucked &
neutral with floor.
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 7-8
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Inchworm with Reach:
Release of calves that get tight
when anterior pelvic tilt pushes
weight onto toes
Can help restore shoulder
flexion
5 breaths and
reaches per
side
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 7-8
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Half-Kneeling Lift-Off:
Maintain control of full hip
extension on rear leg through
dynamic movement
Create dissociation between
sides of pelvis: Internal rotation
on front leg, external rotation
on rear
10 per side
EXERCISE VIDEO LINK
PROGRAM B:
ANTERIOR
COMPRESSION
DAILY DRILLS: WEEKS 1-2
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Short Seated Breathing with
Balloon or Straw
Trains essential & optimal
respriation pattern with ability
to get ribs down that will carry
over to other exercises
Short-seated position puts
diaphragm in optimal position
to ascend
6 breaths into
balloon or
straw (can
break it up into
2 rounds of 3
breaths if
needed)
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 1-2
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
All Four Posterior Expansion with
Ball Push
Trains low abs to control tilt of
pelvis
Low abs help inhibit ("shut off")
hip flexors
5-10 breaths
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 1-2
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
PRI Supine Hemi-Extension with
Rectus Femoris
Hip extension on down leg
Restores hip flexion on up leg
15 reps per side
EXERCISE VIDEO LINK
Copyright © 2022 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
DAILY DRILLS: WEEKS 3-4
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Doorframe Lat Stretch
Release lats that get tight and
push pelvis forward into APT
Restores shoulder flexion
5 breaths per
side
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 3-4
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Half-Kneeling Hip Flexor Stretch
with Reach
Begin to reach end-range hip
extension (passively)
Stretching the hip flexors
Reaching to create stacked
ribcage over pelvis
5 breaths per
side
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 3-4
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
PRI 90/90 Alternating Crossover
Control of hamstrings & pelvic
tilt in deeper hip flexion
Restores hip flexion and
potentially straight leg raise
5 breaths per
side
EXERCISE VIDEO LINK
Copyright © 2022 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
DAILY DRILLS: WEEKS 5-6
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
5-8 breaths
Low Crab Position Breathing
Ability to expand upper
(anterior) chest with air
Potentially improves straight leg
raise
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 5-6
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Supine Modified Wall Stride
Improving end-range hip
extension on back leg
Restores hip flexion
5 breaths per
side
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 5-6
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
5 breaths per
Incline Cross-Connect
Stationary control of end-range side
hip extension in a more
challenging position
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 7-8
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Standing Cross-Connect
Trains end-range hip extension
with a significant amount of
dissociation between sides of
hips
5-10 breaths
per side
Be sure to use lower box height if
you can't keep pelvis tucked &
neutral with floor.
EXERCISE VIDEO LINK
DAILY DRILLS: WEEKS 7-8
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
PRI Long-Seated Pressdown
Improves anterior expansion of
ribcage
Trains triceps and upper back
muscles to hold shoulders in
better position on ribcage
5 breaths
EXERCISE VIDEO LINK
Copyright © 2022 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
DAILY DRILLS: WEEKS 7-8
COMPLETE 2 SETS IN THE MORNING AND 1-2 SETS AT NIGHT (3-4 TOTAL PER DAY)
EXERCISE & PURPOSE
REPS
Half-Kneeling Lift-Off:
Maintain control of full hip
extension on rear leg through
dynamic movement
Create dissociation between
sides of pelvis: Internal rotation
on front leg, external rotation
on rear
10 per side
EXERCISE VIDEO LINK
SPECIAL OFFER: SHARE YOUR
RESULTS & GET A FREE
PROGRAM ($40 value) OR 50%
OFF BEGINNER BIOMECHANICS
COURSE ($100 value)
As you progress through this program, you will start to see
things good things happen.
You may notice:
Improved posture
Improve range of motion at your shoulder, hips, etc
Better movement
Less pain
If you experience any, or multiple, of the above benefits, I
would be very grateful if you can write a few words and/or
show a before and after picture of your progress and share it
on your Instagram, Twitter, Facebook, or TikTok story and tag
@conor_harris_ in it.
EXAMPLES
We will respond with a question asking if you want a program
or the discount code for the Beginner Biomechanics Course.
Looking forward to seeing you progress!
Ending Notes
I hope you've enjoyed the program! I am confident you will see some great
things happening.
You can reach me at:
@conor_harris_ on Instagram or Twitter
conor@conorharris.com