Anterior Pelvic Tilt Protocol Card (The Collapsed Base)

Your lower back is not tight. It's been holding everything together while your hip flexors pull it forward. A 9-exercise system for guitarists whose lower back arches when they sit to play.

Your lower back is not tight. It's been holding on for dear life.

When the pelvis tips forward into an anterior tilt, the lower back arches, the hip flexors shorten, and the entire upper body compensates from a tilted base. Most players do not know this is happening. They feel it as lower back ache after practice, stiffness getting up from the chair, or a vague sense that no sitting position ever feels quite right. The psoas is the primary driver. It attaches directly to the lumbar vertebrae and when it stays shortened from hours of sitting, it pulls the lower back into an exaggerated arch before you play a single note.

This protocol works through three phases:

Release: loosen the psoas, the quadratus lumborum, and the TFL: the three muscles locking the anterior tilt in from different directions at once. 

Reset: build conscious awareness of where the pelvis actually is, a skill most players with this pattern have never been given. 

Rebuild: reactivate the glutes and deep abdominals that should be anchoring the pelvis from below, and bring that into the seated playing position directly.

9 exercises. Clear anatomical illustrations. Sets, reps, and what you should feel for each one.

Print it, stick it on the wall, or pull it up on your iPad before you play.

What's included

• 1 high-resolution PDF protocol card, designed for iPad or printing
• Step-by-step anatomical illustrations for every exercise
• Sets, reps, and plain-English execution notes
• Built to use in 10 minutes before every practice session

This is for you if

You're 40+, you play guitar, and your lower back aches during or after sessions. Your lower back arches noticeably when you sit, and no chair or strap adjustment has fully resolved the discomfort. You may also feel tightness across the front of the hips after playing.

"I had lower back pain every time I played for more than 20 minutes. I thought I needed a better chair. Turns out I needed to release what was pulling my pelvis forward. This card sorted it in about a month." Gareth, 47, Cardiff 

Designed by Fergus O'Connor, Manual Osteopath, Strength Coach, and Guitarist, with 18 years working with guitarists in pain. Part of the Release-Reset-Rebuild™ framework built for adult guitarists.

Format: Instant PDF download. 2 pages + RRR Framework overview.

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