Correcting the bending deformity of the pelvis has a lot to do with not letting the large psoas muscles age, and if you work hard to exercise the muscle strength, you can prevent the low metabolism and stay young forever.
In fact, in addition to the backbone, there is another place to guard against deformation, that is, the pelvis. The pelvis is located at an angle of about 30O inclination from the backbone, which is equivalent to the top of the beginning of the femoral joint, and the pelvis can be deformed because of the low muscle strength. Furthermore, although the deformity of the front and back, left and right, etc. are different, one of their ****s is that the balance of the muscles is disrupted. This has a lot to do with lifestyle habits. For example, crossing your legs, standing with your weight on one leg, and so on, all of these will destroy the muscles and have a great relationship with the pelvis deformation.
Once the muscle strength is destroyed due to pelvic deformation, the body will be deformed. In addition, the pelvis is closely linked to the femoral joint, so the deformation of the pelvis will lead to the weakening of the femoral joint, affecting the speed of walking, the amplitude of the step is also smaller. In fact, the action of "walking" has a lot to do with metabolism, and the slowing down of speed and small steps are the manifestation of a little bit of metabolic decline. That is to say, the smaller pelvis leads to the decline of the metabolism, and let people become easy to fat body.
The key to correcting pelvic deformity is the psoas muscle. The psoas muscle, which connects the backbone to the thighbone, is the muscle that stabilizes the pelvis. This muscle plays a big role in maintaining the posture of standing, lifting the legs, etc. It can be said that it is the muscle that plays an important role in the action of walking.
The psoas muscle ages with age, and people who are older tend to fall down easily because the psoas muscle gets old. From now on, let us pay good attention, do not wait until the pelvis further aging worse, until the old after lying down to think about it. The slimming exercises we are going to introduce below work on the strength of all the muscles surrounding the lower back, including the large psoas muscles. Start correcting your pelvic deformity now to maintain a high level of metabolism and a healthy waist!
Bending of the backbone
Retracting the stomach for this exercise also works the transverse abdominal muscles
Pelvis
Tilted forward 30O
Pelvis 30O
Bent in an S-shape
Cervical vertebrae (7 joints)
Thoracic vertebrae (12 joints)
Lumbar vertebrae (5 joints)
Recommendation vertebrae <
Femoral Joint
BM Confrontation Exercise
Basic
Pelvis
1
Exercise the muscles around the pelvis
BM Confrontation Exercise
1
1
1 Inhale through the nose, expanding the chest, and opening the arms at a wide angle.
2) Extend your left leg and point your toes to the ground, trying to reach back.
③Exhale from your mouth, retract your stomach and hold for 5 seconds.
④Confirm that your hips are pushing to the left.
⑤Inhale through your nose, bring your body back as far as you can, then step forward as far as you can.
6 Step out, keep your arms together and twist your body as far to the left as possible.
⑦ Retract your stomach as you exhale from your mouth and hold for five seconds.
● Connect 1 to 2 and exchange left and right for 5 to 10 sets each.
2
The effect will be better if you increase the training volume appropriately
Recommended for people with sclerosis of the femoral joint
2
Twisting of the femoral joint and the upper body at the same time
BM Confrontation Exercise
①Sit in a chair superficially with your arms crossed behind your head.
②Extend your left leg and bring your toes up in an effort.
③Inhale through your nose while falling your left foot outward, leaving your knee a certain width and twisting your upper body as far as possible to the right side.
④Retract your stomach while exhaling from your mouth and hold for 5 seconds.
⑤While inhaling from your nose, fall your left foot inward, lean your right knee toward your left knee, turn your body as far to the left as possible, and bend your body into an arch.
6 Confirm that the right abdominal muscle hardens.
⑦ Retract your stomach while exhaling from your mouth and hold for 5 seconds.
⑧Put your hands on the tops of your legs that are as open as possible.
9 Inhale through your nose and twist your right shoulder inward.
⑩ You can feel the shoulder blade muscles moving.
Messages Retract your stomach while exhaling from your mouth and hold for 5 seconds.
● Do two sets of 1 to 3 in a row and the same in the opposite direction.
BM Stretching Exercises
Basic
1
Balance the muscles around the pelvis
BM Stretching Exercises
1
① Raise your left leg up, with the knee of your right leg slightly bent.
②Balance your upper body by stretching your arms up and inhaling through your nose.
③Keep your upper body in this position and extend your left leg up as far as possible.
④Hold for 5 seconds while exhaling from your mouth.
●Once for each side.
2
BM Stretching Exercise
①Lower your leg and stretch your upper body.
② Reach back with your left leg and reach up with your hands together.
③Inhale through your nose, lift your jaw and stretch your upper body as much as possible.
④Keep your balance and hold for 5 seconds while exhaling from your mouth.
●Once for each side.
5Inhale through your nose so that the leg that takes a step backward remains at the same level as the other leg.
6 Bend your left knee into a 90O kneeling position.
7 Twist your upper body as far as you can and extend your arms down to the left.
⑧ Hold for 5 seconds while exhaling from your mouth.
●Once for each side.
⑨Stand so that the stride is shoulder-width apart.
⑩Cross your arms behind your back and lower your body.
Fall back toward your head with your arms crossed behind your body, retract your stomach as you exhale from your mouth, and hold for five seconds.
※Knees should not be bent, and try to stretch your hands toward your head.
Pelvis
Basic
1
Stretch the hips
BM Apparatus Exercises
① Lie on your back with your hands on the lower side of your waist.
② Bend your left knee and raise your right leg upward.
③ Inhale through the nose and bring the uplifted right leg as far as possible toward the left hip.
④ Inhale from your mouth, hold for 3 seconds and return to the original position.
● Repeat the movements from 1 to 2 5 times, and do the same in the opposite direction.
※The upper body and the bent left leg cannot move position.
The effect will be better if you increase the training volume appropriately
Recommended for people who don't walk much in general
2
Compression of the muscles around the femoral joint
BM apparatus exercises
① Sit down horizontally, support the ground with your left hand, and inhale through your nose.
② Exhale out of your mouth and press the muscles at the base of the thighs on the side of your body with your right hand and hold for 3 seconds.
● Repeat for 5 times and the same in the opposite direction.
3
Kneading the middle gluteal muscle
BM Apparatus Exercise
① Sit on a chair.
②Breathe in through your nose and out through your mouth, and use the entire palm of your hand with gentle pressure to rub in a circular motion at the gluteus medius.
●Repeat 3 times, and do the same in the opposite direction.
*Principles of treatment
When you notice a condition in your pelvis, it is time to report to the Rehabilitation Department, where you can have your health "adjusted" by a professional physician or rehab technician, and the quality of medical care is guaranteed! Because there are a lot of traditional massage and other folk therapies in the community, the quality of good and bad, if the luck is not good, and only three months on the master of the master, not only can not help you get back to health, and may even give rise to more problems.
Knee to chest ~ knee to chest movement
1. Lying on the bed, a foot can be placed on the bed flat or bent, the other foot will be surrounded by both hands bending the knee, as far as possible, the knee will be enlarged to the chest position, the left and right foot 10 times. (10 seconds (times)/10 times)
2. After the single-leg knee touch chest exercise, put your hands around your feet and bend your knees, and try to enlarge your knees to the chest position as much as possible, and feel the stretching sensation of the spine underneath. (10 seconds (times)/10 times)
Pelvic deformation, rely on their own is impossible to provide ㄧㄠˊ back to the ground, but you can do to prevent beforehand. Wearing high-heeled shoes because of gravity, the body leaning forward, in order to maintain straight, the spine is squeezed underneath, resulting in lower back pain, as long as the daily 5-minute knee to chest movement, can easily relieve the pressure on the lower spine and pelvis, you do not have to worry about pelvic and spinal problems.
Narrowing the hip bone
While the hip bone is wide and narrow, the hip and thigh muscles can be strengthened by this kind of gym equipment, which can rotate the leg bone and visually make the hip bone slightly narrower, and the body shape looks more slender.
Preventing the pelvis from being "square"
The pelvis can be said to be a "lower" beam, because a misaligned pelvis can lead to a skewed spine, and if you want to look beautiful, "straight" is a very important visual aesthetic.
(1) Don't cross your legs.
(2) Wear high-heeled shoes for no more than 2 hours, heel height of 3cm is more appropriate, do not exceed 5cm.
(3) Do pelvic exercises after delivery.
(4) Seek immediate medical attention for trauma, don't delay.
*Does yoga stretch the pelvis?
Yoga is mainly stretching, and there is extension in all directions. The movement is both retracting and releasing, but not so much that the pelvis will be enlarged as a result.
*Will my pelvis get bigger if I like to stand for three to seven steps?
No, but there is the problem of a tilted pelvis. A skewed pelvis can lead to scoliosis. Avoid the 3-7 steps if you can, and if you feel tired of standing, then find a place to sit and rest.
I don't know if the above method is effective, but I hope it helps.