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Improving flat back/APT in pike, butterfly, pancake, etc.


David Pardy 340028
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David Pardy 340028

Hi all,

For background, I had extreme APT until around 2012 when I discovered what it was and what to do to counteract it with exercises to strengthen PPT (at first I couldn't even hold PPT for more than a second).  But a prevailing issue I've had thanks to most likely years of desk work is that I struggle to rotate the hips forward in ground-based seated exercises.

If I sit in a slightly elevated butterfly or pike position (e.g., one yoga block) it becomes easier, but I would like to know if there are any exercises I can do to daily isolate and improve APT in these seated positions.  My pike is fairly good (flat hands on ground with slightly bent elbows).  I also have 'gluteal amnesia' which I have been trying to work on more and more lately.

Unfortunately I do still have to spend a lot of time seated, so I'm also trying not to slouch, get up and move fairly regularly as well.

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Alessandro Mainente
22 hours ago, David Pardy 340028 said:

Hi all,

For background, I had extreme APT until around 2012 when I discovered what it was and what to do to counteract it with exercises to strengthen PPT (at first I couldn't even hold PPT for more than a second).  But a prevailing issue I've had thanks to most likely years of desk work is that I struggle to rotate the hips forward in ground-based seated exercises.

If I sit in a slightly elevated butterfly or pike position (e.g., one yoga block) it becomes easier, but I would like to know if there are any exercises I can do to daily isolate and improve APT in these seated positions.  My pike is fairly good (flat hands on ground with slightly bent elbows).  I also have 'gluteal amnesia' which I have been trying to work on more and more lately.

Unfortunately I do still have to spend a lot of time seated, so I'm also trying not to slouch, get up and move fairly regularly as well.

Hi David....i know that it sounds strange but when you work simply sit on a swissball..

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David Pardy 340028

Hi Alex, not so strange - I have thought about doing this in the past actually!

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