APT happens when your pelvis tilts forward and downward. This exaggerated tilt causes: • Your belly to protrude • Your butt to stick out • Increased arch in your lower back It’s not “just bad posture”—it affects your whole body.

APT is a muscular imbalance: • Tight hip flexors (from too much sitting) • Tight lower back muscles • Weak glutes (they’re turned “off”) • Weak core muscles Your pelvis tips forward because your tight muscles overpower the weak ones.

APT doesn’t just affect how you look. It can cause: • Chronic lower back pain • Hip discomfort and tightness • Poor movement patterns (especially during exercise) • Increased injury risk in your spine and knees

What causes APT? Modern lifestyle is the biggest culprit: • Sitting for 6–10+ hours a day • Weak core and glutes from lack of movement • Poor posture habits (slouching, standing improperly) But don’t worry, the fix is simple:

APT can be corrected with targeted daily stretches that: • Loosen your tight hip flexors • Strengthen core and glute muscles • Gently restore your pelvis to a neutral position Here are 5 stretches from our “Pelvic Tilt” routine to fix it:

PS. Want to practice these stretches daily? Try Bend for free: http://linktr.ee/bend Over 10 million people are using it to build a daily stretching habit. Use code MOVE70 for 70% off your annual membership (for life!)

1/ Pelvic Tilt Press Lie on your back, knees bent. Engage your core, tilt your pelvis up and press your lower back into the floor. • Strengthens deep core muscles • Gently resets pelvic alignment

2/ Bridge Lie back, knees bent, feet flat. Lift hips gently upwards by squeezing your glutes. Hold the position. • Activates weak glutes • Reduces lower-back tightness • Improves posture

3/ Cat-Cow: On hands and knees, alternate gently arching (cow) and rounding (cat) your back slowly. • Mobilizes spine • Reduces stiffness • Gently restores pelvic alignment

4/ Knees-to-Chest On your back, hug both knees toward your chest, gently pulling them in. • Releases tension in tight lower-back muscles • Relieves immediate discomfort

5/ Lying Quad Stretch Lie on your side, gently pull top foot toward butt, stretching thigh. Hold 30s each side. • Loosens tight quads (common in sitting all day) • Reduces forward pelvic pull

Thanks for reading. Follow @thebendapp as we try to make the world a more flexible place. And repost the quote below if you think a friend could benefit from this thread:

PS. This routine is just 1 of 100+ inside Bend—the world’s #1 stretching app. Try Bend for free here: http://linktr.ee/bend Or jump in with code MOVE70 for 70% off your annual membership—for life. (Yep, forever.)