Case Study #3

Andy’s Postural and Movement Transformation

My client Andy is pictured here – On the left at the start of his coaching, and on the right after approximately two months of dedicated work.

Andy came to me after suffering a back injury while deadlifting over four years ago, which had prevented him from returning to the gym. He battled ongoing lower back flare ups, imbalances, and a body that often felt inflamed and uncomfortable.

The Discovery

Frustrated and unsure where to start, he was tired of triggers and discomfort affecting his daily life. His goal was to regain strength and move freely without fear of injury.

We began with a comprehensive assessment to pinpoint exactly what was going on, identify the root causes, and develop a tailored plan for recovery.

The Key Discovery:

One of the main findings was that Andy exhibited elements of both anterior pelvic tilt (APT) and swayback posture. While these are often considered mutually exclusive, it’s possible and quite common, to have a combination of both in one individual.

Not only was his pelvis tilted forward (APT), but it was also shifted into a swayback position, which compounded his movement issues.

The Starting Line: Andy's Challenges

How We Fixed It:

For this complex imbalance, I focused on strengthening two key muscle groups:

The obliques

The glutes

I prescribed exercises such as side planks, side bends, and rotational movements to target and strengthen the obliques. These exercises helped pull the pelvis back into proper alignment.

For the glutes, hip thrusts, glute bridges, and cable pull-throughs were used to isolate and strengthen these muscles, providing better pelvic stability.

Since pelvic positioning impacts overall posture, these targeted exercises helped improve alignment, alleviate back flare-ups, and support healthy movement patterns.

The Results

Beyond pelvic realignment, Andy’s lower back flare-ups significantly diminished, and he’s now able to move comfortably without fear of discomfort or injury.

He’s regained control of his body, along with renewed confidence and an improved quality of life.

The Takeaway

This transformation underscores the power of targeted, customized corrective exercise programs. It’s not just about masking discomfort. You need to understand and address the underlying issues systematically.

If you’re facing similar challenges, know that relief is possible. The right approach tailored to your body can make all the difference.

Hear From Andy Himself

*LEGAL DISCLAIMER: Individual results may vary and are not guaranteed. Factors such as adherence to the program, commitment, and lifestyle all influence client outcomes. The testimonial videos, before-and-after images, and written reviews on this page are voluntarily provided by real clients who have used the coaching services of GuerrillaZen Fitness LLC. They reflect individual client outcomes and are not claims or guarantees. Testimonial videos and images were captured in person, via Zoom conversation, or client submission. The written reviews are screenshots from the GuerrillaZen Fitness Facebook Page. Pricing for coaching services is customized based on individual client needs and will be provided in a personalized proposal after an initial consultation call.

DISCLAIMER: I am not a medical professional, and the services provided by GuerrillaZen Fitness LLC do not constitute medical advice, diagnosis, or treatment. My coaching is focused on improving posture, joint mobility, flexibility, movement pattern compensations, muscle imbalances, and overall wellness and lifestyle. Always consult with a healthcare professional before starting any new exercise program or making changes to your health regimen.