It seems as more and more people are suffering from chronic pain, whether it comes from their lower back, hips, knees or shoulders, the root cause the majority of the time is an imbalanced core. And the most common core imbalance is without a doubt the Anterior Pelvic Tilt or APT for short.

What makes this so serious is that chronic pain can not only limit your performance and results in the gym, but it can also mess with your everyday life and even affect your mood.  And that’s why in this video I’m going to show you how to identify the problem and fix it in just 3 quick steps.

This explains a lot of my problems tbh. Whenever I try to workout I never feel anything in my glutes and my hamstrings and quads and hip flexors are very tight and my shoulders hurt along with my lower back. I’m 21 years old I shouldn’t be feeling this way. I want to know how on the first exercise (or any exercise really) how you can keep your abs tucked (I have no ab strength) so it basically feels like I’m sucking my breath in but in reality I’m not trying to. And also how you flex the glutes (for every exercise even outside of these three) while doing everything. Like when I do the one where you tuck and then lift the leg, if I flex my glutes then my body comes off the ground. Help!

So you mean how to keep your abs tight while doing the illiopsoas stretch? You just need to be able to learn how to control your core. If you're talking about the no gap, it's the same principle - you just need to learn how to control your core. If you start to train your abs more, this should help with you getting better at core control, but also check out the video below for some tips in day-to-day life.

For your glutes, it's the same thing, you just need a bit of mind-muscle connection to control them. Imagine that your trying to hold something between your butt cheeks - it might sound a bit weird and feel a bit werid at first, but it should help you learn to flex them.

Hey Scott. On the lower back stretch i can't feel annthing getting stretched, and on the glute exercise i dont feel anny activation. Do you have another lower back stretch and glute exercise i can try?

For the glute one in particular, it's probably a mind-muscle connection issue more than anything. For the lower back stretch, are you making sure you're letting everything hang? You're not trying to keep your chest up for this stretch remember. Just let it hang so you can get a nice deep stretch. It's difficult to say what you could be doing wrong without seeing you perform the stretch.

hey scott, im pretty sure i have APT and im working on getting it better with your video

i started your push pull legs program 2 days back. ive never dead lifted before and i did it for the first time yesterday

all of my lower back hurts pretty bad today. is it because i did something wrong with dead lift or should i not be dead lifting with APT?

thanks in advance

@shanthanu it's hard to say if you did something wrong or not.. but if you have pain in your back, yeah possibly. Can you upload a video next time you deadlift? And maybe just go light for this video to show your form and we can go from there?