Latihan lembutnya benar-benar mengurangi nyeri punggung saya dan postur jadi lebih tegak, mantap!
Posture Correction for Swayback and Pelvic Tilt
A text-based guide to gentle exercises for relieving back pain and improving alignment.
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About this course
Struggling with lower back discomfort and the appearance of a 'swayback' posture? This common issue, often related to an anterior pelvic tilt, can be improved with the right knowledge and consistent practice. This course provides a clear path to understanding your body and building a stronger, more aligned foundation.
Through step-by-step written instructions, you will learn to gently correct your pelvic alignment, strengthen key muscle groups, and develop habits that support a healthier posture. The goal is to help you move with greater comfort and confidence in your daily life.
What you'll learn:
- Understand the basic anatomy of the spine, pelvis, and core muscles involved in swayback posture.
- Practice targeted stretches to release tightness in your hip flexors and lower back.
- Learn foundational exercises to activate and strengthen your deep core and gluteal muscles.
- Master proper form for key movements to ensure safety and effectiveness.
- Develop awareness of your posture while sitting, standing, and walking.
- Create a simple, sustainable routine you can practice regularly to maintain your progress.
The course starts with the fundamental principles of posture and alignment before moving into practical exercise guides. Each concept is explained in clear, easy-to-understand text, allowing you to learn at your own pace.
This course is designed for absolute beginners. No prior experience with anatomy or fitness is required.
Begin your journey toward a more comfortable and balanced posture today.
What you'll get
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Certificate of completion
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14-day refund
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Short & focused
2h 36m of practical content
Reviews (18)
I have struggled with an anterior pelvic tilt for years and most advice online just confused me. This guide finally explained why my lower back arched too much and which muscles to actually stretch versus strengthen. The gentle exercises were easy to follow and after a couple of weeks my morning stiffness eased noticeably. I do wish there were a few more illustrations for the trickier positions, but the written cues were clear enough that I managed. My posture in photos already looks straighter, and the nagging ache after long sitting is much better. Definitely worth the effort.
Saya sudah lama berjuang dengan swayback dan nyeri punggung bawah yang tak kunjung hilang. Panduan teks ini menjelaskan penyebabnya dengan bahasa yang mudah dipahami, lalu memberi latihan-latihan lembut yang bisa dilakukan tanpa alat apapun di rumah. Setelah rutin selama beberapa minggu, postur saya terasa lebih sejajar dan rasa nyeri di pinggang jauh berkurang.
Llevaba meses con dolor lumbar por una hiperlordosis marcada y este curso me ayudó a entender por qué mi pelvis se inclinaba hacia adelante. Las explicaciones son claras y los ejercicios muy suaves, ideales para principiantes que nunca han hecho fisioterapia. En tres semanas noté que podía estar de pie mucho más tiempo sin esa molestia constante en la zona baja de la espalda.
골반 기울기 교정에 꽤 도움됐어요.
I've had a pretty stubborn swayback for years and this guide finally explained the mechanics behind it in plain language. The exercises are gentle enough to do every morning without any equipment, and my lower back feels noticeably looser after a few weeks. My only gripe is that some photos would have helped me double check my form, since it's all text.
Mi lumbalgia mejoró en semanas.
كنت أعاني من ألم أسفل الظهر بسبب انحناء الفقرات وهذا الدليل النصي ساعدني كثيرًا في فهم السبب وتصحيح وضعية الحوض تدريجيًا. التمارين بسيطة ومشروحة بخطوات واضحة يمكن تطبيقها في المنزل دون معدات. بعد أسابيع قليلة شعرت بتحسن ملحوظ في استقامة ظهري وقل الألم كثيرًا.
Tenho hiperlordose há um tempo e sempre senti aquela dor chata na lombar ao final do dia. O guia explica de forma bem simples como a báscula pélvica anterior contribui pra isso e traz exercícios fáceis de seguir mesmo sem experiência prévia. Só senti falta de alguma imagem ilustrando a postura correta, porque às vezes fico em dúvida se estou fazendo certo.
Panduan berbasis teks ini menjelaskan dengan sangat jelas cara memperbaiki kemiringan panggul dan sakit punggung bawah saya berkurang drastis setelah rutin melakukan gerakan yang diajarkan.
This guide broke down exactly why my pelvis tilts forward and gave me three simple daily stretches that actually eased the ache in my lower back.
คู่มือแบบข้อความนี้อธิบายเรื่องกระดูกเชิงกรานเอียงได้เข้าใจง่ายมาก แล้วท่าออกกำลังกายเบาๆ ก็ช่วยให้อาการปวดหลังส่วนล่างของฉันดีขึ้นภายในไม่กี่สัปดาห์
Tài liệu hướng dẫn bằng chữ này giải thích rất rõ nguyên nhân gây ưỡn cột sống lưng và các bài tập nhẹ nhàng đã giúp lưng dưới của tôi đỡ đau hẳn sau vài tuần.
J'avais une hyperlordose assez marquée depuis des années et des douleurs lombaires presque quotidiennes. Ce guide texte m'a surprise par sa clarté : chaque exercice est décrit étape par étape, avec des explications simples sur pourquoi on bascule le bassin dans tel ou tel sens. J'ai commencé par les exercices de base pour le psoas et les abdominaux profonds, puis j'ai progressivement ajouté les étirements du bas du dos. Ce que j'apprécie le plus, c'est qu'il n'y a pas besoin de matériel ni de vidéo, on peut suivre les instructions n'importe où. Après un mois de pratique régulière, ma posture s'est nettement améliorée et je me tiens plus droite sans y penser. Je recommande vraiment à quiconque a une bascule du bassin ou un dos creux.
Panduan ini menerangkan dengan jelas kenapa tulang belakang saya melengkung ke dalam dan senaman yang dicadangkan benar-benar mengurangkan sakit belakang bawah saya dalam masa dua minggu.
Esse guia explicou de um jeito bem simples por que minha pelve estava inclinada e os alongamentos indicados aliviaram minha dor lombar em poucas semanas.
Delikatne ćwiczenia na hiperlordozę naprawdę zmniejszyły ból w dole pleców, postawa już lepsza.
Hohlkreuz spürbar besser nach wenigen Wochen.
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Frequently asked
What do I need to take this course? +
Just a phone or computer with internet. No installs, no special hardware.
How do I pay? +
By card via Stripe. We don’t store card details — Stripe handles them securely.
Can I get a refund? +
Yes — full refund within 14 days, no questions asked.
How long will I have access? +
Forever. Once you purchase, the course is yours to revisit anytime.
Will I get a certificate? +
Yes. On completion you'll receive a certificate you can add to your LinkedIn profile.
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