Table of Contents. 1 Pain Symptoms 2 Visual Symptoms

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2 Table of Contents 1 Pain Symptoms 2 Visual Symptoms 4 Worst & Best Exercises To Do 5 Anatomy of APT 6 12 Fast Everyday Tips 7 Revealed: True Cause of APT 8 Recommended Equipment

3 Before You Start, Read This Welcome to the APT guide! There s a ton of stuff here which I ve used with thousands of my clients to help them have straighter, stronger and pain free postures. Please read it carefully and if at any point you feel stuck, confused, or overwhelmed, then I recommend going to the posture assessment. You ll be able to get personal answers, be clear and feel strong again. Here s to you having a pain free and strong body again! - Mike Kabbani

4 Pain Symptoms Back Pain Hip Pain Knee Pain Shoulder Pain

5 Visual Symptoms (left pictures are APT, right is non-apt) 1) Protruding Stomach 2) Hips Sticking Out 3) Arched Lower Back

6 3 Worst Exercises for APT 1) Decline Sit Ups 2) Leg Raises 3) Crunches Explanation These 3 exercises are very dangerous if you have APT. They compress and put a lot of pressure on the spine, causing potential damage. They also shorten your psoas (hip flexor muscle), which further makes your hip alignment worse. Avoid these exercises until your APT improves and you correct the muscle imbalances that you have.

7 7 Best Exercises for APT 1) Glute Bridges 2) Planks 3) Hip Stretch 4) Inner Thigh Foam Roll 5) Bar Stretch 6) Wall Chest Stretch 7) Soft-Tissue on Quads Explanation These 7 exercises are great at strengthening the right muscles and correcting your hip alignment. They help you stabilize you so your body can better heal itself and have more pain relief. If you do these exercises on a regular basis, you will notice a big improvement in your posture, hip alignment and performance.

8 APT Anatomy Anterior pelvic tilt is a posture problem that affects as much as 80% of the population. Practically, your butt sticks out and your gut protrudes. Because this is a musculoskeletal issue, no amount of fat loss will get rid of that gut. Rotate hip forward = bad Rotate hip backward = good Notice the two bad arrows (these are pulling too hard) 1) Back Arrow Erector Spinae (Lower Back) 2) Front Arrow Rectus Femoris (Front of your thigh) Notice the two good arrows (these are too weak, need to be made strong) 1) Back Arrow Gluteus Maximus (Glutes aka butt) 2) Front Arrow Rectus Abdominis (Back of your thigh)

9 Weakened/Inactive Muscles Needs to be strengthened Glutes These are your main hip muscles which basically make up your butt. Hamstrings The muscles on the back of your thigh. Abdominals and obliques Part of your core, they aid in stabilizing the torso and hip All these muscles work on rotating your hip backward: The glutes which sit on your hip - pull on your thigh bone. So when the thigh bone is fixed/immobile, the hip gets pulled back/rotated backward.

10 The abs pull upward on your hip upward from the front, which rotates your hip upward/backward. The hamstrings can pull down on the hip, which will rotate it backward. Since these muscles all rotate your hip backward, when they become weak/inactive your hip rotates forward, and your butt sticks out. Now you might wondering, if these muscles are rotating your hip backward, surely there are muscles that rotate the hips forward! And you would be correct. When those muscles become tight and overactive, they exert an unequal pull on the hip forcing it out of alignment.

11 Explaining the Opposite relationship between muscles Before we move on a bit, a quick primer on muscles. Muscles are elastic tissue that stretch and contract to generate force. Muscles often work in opposite pairs, for example: the bicep works to pull the forearm, while the tricep works to extend it. So when the bicep is contracting, flexing and becoming short the tricep is extending, stretching and becoming long. If said tricep was really tight and couldn't stretch all the way, then we couldn't flex our bicep all the way. This doesn't just affect movement, but passive posture. For example, if your bicep was really tight while your tricep was really weak you would end up with a slightly flexed elbow, at rest.

12 Over-active/Tight Muscles Needs to be mobilized and stretched Hip Flexor : a mysterious muscle group that does most of the work when you do situps. The main player here is the psoas which connects from your spine to your thigh. Rectus femoris (quads): the muscle on the front of your thigh - part of the quadricep group. Spinal Erectors : a bundle of muscles and tendons running the length of your spine -- not advisable to stretch. Why do muscles become tight and short (and mess up our body)? Muscles often become tight and short either from being overactive or from being kept in the flexed/short position frequently. For example, when you sit down, your hip flexors are flexed and short. Keep them in that position long enough, as in a typical work day, and they lose their flexibility, become tight and you get anterior pelvic tilt (APT)

13 What causes muscle overactivity and anterior pelvic tilt? Muscle overactivity commonly comes about as a compensation for other weak muscles. When one muscle group is weak and underactive, the other tends to pick up the slack and become overactive. The resulting imbalance often leads to pain and even injury. A great example of this is the relationship between the glutes and lower back: the glutes play an important role in stabilizing the hip and core. When they become weak, the lower back has to compensate and take on a role it wasn't meant for. Lower back overactivity resulting from weak glutes is a major cause of back pain and tightness. 12 Quick Tips for Fast Progress 1 Sleep on your stomach with your torso as straight as possible with a pillow under your head. This stretches the inner thigh and improves your upper back flexibility. Be sure to switch sides for balance.

14 2 Every 30 minutes of sitting, practice stretching your hips by bringing your foot up to your opposite knee. 3 Lie on a foam roller with your back at armpit level. Then arch your back over it. This stretches the whole front torso and helps re-align the hips. 4 Do gentle neck stretches and slowly open up the complete range of motion in your neck (this will have a positive effect on your whole body) 5 Take a hot bath or shower before you stretch or exercise to improve lubrication in your joints. 6 Use a yoga strap or belt for more controlled and stronger stretching. The image on the right stretches your right hamstring + left inner hip flexor. 7 Discover the 3 different breaths, not just diaphragmatic, also shoulders and chest breathing. Excellent for postural reset. 8 Using a Yoga block or Pillow under your knees for stretches where they come in contact with the ground will increase comfort and allow for stronger and deeper stretching.

15 9 Alternate between sitting at your desk, sitting on the floor and standing while working. The more regularly you change your posture, better you ll be. 10 Lie on an exercise ball and stretch your upper back. 11 Listen to calming, spiritual music or nature sounds that help relax the nervous system and ease tension. 12 Keep at it! Good posture is a part of life and the more you work on it, the more rewards and benefits you ll experience.

16 Why is APT so hard to fix forever? As a coach and practitioner, I see a lot of clients that come to me after having exhausted every other solution for years and years. One of the biggest complaints they have is that they would see progress, but the progress would always stop and the APT would always revert. They just couldn t get the positive results to stick for good. So when they would come to me, I would explain to them the real cause behind APT and show them how if they went after the real cause, they can actually fix it forever. Most other solutions simply focus on the symptom level (such as just the lack of flexibility or strength). But it was our findings that doing just that is not enough. Since many people do a lot of stretching and strengthening yet keep complaining about symptoms. The real solution is in going after the root cause, and all the science is showing this is caused by a phenomena called Tendon Calcification. Here s how it works. As you know, the body is constantly repairing itself. The skin dies and gets replaced. The bones are constantly regenerating themselves. The same thing happens in your tendons and muscles. This repair process works well as long as we live normal lives according to our biology.

17 Now, normal lives for humans can mean walking 10 miles per day. Lifting all kinds of things and being very active. The problem is that the average person doesn t even walk 3-4 miles today and move in the same way they were engineered to. Just like a car needs to be operated a certain way to work well. The body needs to move a certain amount to work well. With the increased sedentariness, stress and poor lifestyle habits, the systems in the body start to break down and the body suffers. You see this with blood sugar and diabetes, cholesterol and heart attacks and tendon calcification and APT/posture problems. So while on one hand, you must improve strength, activity, mobility and flexibility. At the same time, if the tendon calcification phenomena is ignored then it makes treatment ineffective or causes relapse. Since this is a new discovery that very few people know about the exercises and techniques for tendon de-calcification have been limited to a small handful of private practitioners. While we plan to release more information about this in the future to the public. Until then, we ve been teaching and prescribing these exercises and techniques to our private clients and they have noticed astounding results. Since this is a small program that I coach, spots are very limited and only available to those that would benefit the most.

18 If you believe you would benefit from these advanced techniques to help with your posture and pain relief, then click here to see if there are any available spots.

19 Recommended Equipment 1 Standard Foam Roller Helps ease muscle tension and clears up calcification. Good for overall use & beginners. Recommended brand: Amazon Basic. 2 Rumble Roller Very advanced foam roller, good after a year or more of using regular foam roller. Requires different technique but produces great results when used correctly. Great for back and very bulky muscles. Amazon link.

20 Want Personal Help? Come take the the posture assessment and see what s the easiest and best way for you to improve your posture and be pain free. >> Go here to get your posture assessment