1, the cause of pelvic anteversion
Long-term incorrect sitting posture, hidden flat feet, wearing high heels for too long, and improper movements during exercise all have the opportunity to lead to pelvic forward tilt. The following is an action diagram that can help correct pelvic anteversion.
2. Pelvic style
Practicing this movement is conducive to accelerating pelvic blood gas circulation, promoting pelvic closing force, and helping to correct pelvic forward tilt.
Step 1: Sit, with the bottoms of the two pedals facing each other, with your hands and fingers pulled to one side of your body and your knees touching the ground;
Step 2: Stand up straight, inhale, and then exhale. At the same time, first put the forearm close to the ground, and then slowly lower the upper body forward;
Step 3: First put the lower abdomen close to the ground, then the chest and chin close to the ground in turn. After exhaling all the gas, tighten the anal sphincter, pause for a minute, inhale, lift the upper body and end the action.
3. String style
But when the pelvis leans to the left or backward, it will cause low back pain, abnormal reproductive organs, visceral diseases, gynecological diseases and neuralgia. Chord posture can help correct one or both pelvic anteversion.
Step 1: sit on the ground, put your hands and fingers behind your head, inhale, and spread your arms to your sides;
Step 2: Exhale and lean to the left. At this time, look at the right forearm. Try to lean, inhale, straighten your upper body, exhale and relax.
Attention! When practicing movements, focus on the lower abdomen.
Step 4: Inverted bow
By lifting the buttocks and tightening the coccyx, it is helpful to correct the pelvic anteversion. Sedentary white-collar workers can practice more.
Step 1: Lie on your back, bend your legs and grab your ankles with both hands;
Step 2: After inhaling, lift your hips as far as possible when exhaling. This action belongs to a relatively simple arch action, and you can also practice while inhaling. Pay attention to inhale hard and exhale gently;
5. Yamagata
A key action to correct pelvic anteversion is to tighten the coccyx. Yamanashi is the process of standing straight like a mountain and quietly feeling the tension and straightness of coccyx, muscles and spine.
Step 1: put your feet together, keep upright, and naturally hang your arms at your sides;
Step 2: make the knee tense, pull the muscles at the knee upwards and tighten the sphincter at the anus;
The third step: abdomen, slightly chest, chest, chin, straight spine and neck;
Step 4: bear the whole body weight evenly with both feet, look forward, breathe naturally, and hold on for 1-3 minutes.
6. Squat down
It can exercise the muscles of ankles, knees, inner thighs and uterus on both sides, and at the same time, it can correct pelvic forward tilt, improve hip lines and eliminate leg swelling caused by sedentary.
Step 1: Stand up straight, legs slightly wider than shoulders, toes outward, fingers crossed, arms relaxed and naturally drooping.
Step 2: Exhale, squat for about a foot, keep breathing for 5-8 times, and straighten your knees when inhaling. When exhaling, squat down again so that your thighs are parallel to the ground and keep breathing for 5-8 times.
Step 3: slowly restore the upright posture, take a deep breath and rest, and repeat 6~ 12 times.
7, pelvic forward self-test
1, it is difficult to lie on your back for a long time when you sleep.
2. When standing slightly forward, you will have low back pain and habitual waist licking.
It is easy to lean against the wall unconsciously when standing.
4. Sitting in a chair will unconsciously tilt your legs.
5. It is easy to trip when walking, and the left and right soles have different degrees of wear.
6. Although I didn't lose my tooth, my mouth was crooked.
7. A little exercise will make you sweat.
8. When walking, O-shaped legs or knees tend to bend outward.
9. Although I am not sleepy, I often yawn.
10, although not tired, but I can't keep my eyes open.
If there are more than two items, the possibility of pelvic skew is very high, up to 8- 10, and pelvic skew may affect autonomic nerves.