How to correct pelvic anterior tilt? What causes pelvic anterior tilt?

People with pelvic tilt are very obvious in appearance. If the pelvic tilt is not corrected in time, not only will the appearance be unsightly, but future childbirth will also not be smooth. So how can pelvic tilt be corrected?

1. Abdominal muscle training. Plank support. The plank support is very familiar to everyone. Lie prone, bend your elbows and support yourself on the ground. Keep your elbows and shoulders at right angles to your body. Use your toes and forearms to support your weight. Keep your body straight at all times and maintain this position for as long as possible.

2. Stretch and relax the back muscles. Tightness and discomfort in the waist are also important causes of pelvic tilt. Stretching and relaxing the back muscles is very important. You can relax through the following two movements. The first is to use the kneeling prayer movement, sit on the heels, stretch your hands forward, fully tighten your abdomen and feel the whole back arched like a sail. The second movement is an exercise that parents often do, using a foam roller to roll the waist muscles. These two movements, one stretching and one rolling, can effectively relax the waist muscles.

3. Strengthen the buttocks and posterior thigh muscles. Because these two muscles can tilt the pelvis backward. Therefore, lying on your back and lifting your hips is also a very important posture correction exercise. Note that you should fully bend your knees and hook your toes when doing this exercise, and lift your hips until your shoulders, hips and knees are in a straight line. 16 per set, repeat 3-4 sets. When lowering your legs, move slowly and don't let your hips completely stick to the ground.

4. Stretch the iliopsoas muscle. The shortening of the iliopsoas muscle will affect the stretchability and elasticity of the muscle, so it is very important to relax the iliopsoas muscle. For people with waist discomfort, fully stretching and relaxing the iliopsoas muscle will often bring a magical effect of relieving back pain. The main key to this action is the lunge, with the back knee attached to the yoga mat, the center of gravity moved forward, and held for 15-30 seconds. Repeat 3-5 sets. This action can stretch the iliopsoas muscle.

5. Wear negative heel shoes, which are high in the front and low in the back, to effectively reduce pelvic tilt and lumbar curvature. Or you can use the same principle to go barefoot, with the forefoot on a 20mm thick book and the heel on the ground, which can also relieve the symptoms of pelvic tilt.

1. Some people often lift their buttocks backwards. This is a state, especially some women lift their buttocks to make themselves more beautiful. This is one reason;

2. Some people sit for a long time and often use lumbar pillows to support their waist. The lumbar pillow only supports the waist, which presses the lumbar curve forward. The normal lumbar curve is a certain lumbar curve. If it is pressed forward, the pelvis will naturally tilt forward. The forward tilt is caused by the deformation of the lumbar spine.

3. Lumbar spinal stenosis, excessive lumbar curvature, lumbar vertebral slippage, etc. can also cause pelvic anterior tilt;

4. There is another type of people who have a big belly. You can see that the belly of a person with a big belly stretches forward and the upper body leans backward. The pelvis will tilt forward in this state. This is for the pelvis and lumbar spine as a whole. The pelvis tilts forward and causes some pelvic diseases. Many of these patients will have lesions of the hip joints and lumbar spine, soreness and pain, which have a relatively large impact.

It is very simple to know whether you have pelvic tilt. Just find a flat wall, stand against it naturally, and then look at the gap between the lumbar spine and the wall. If the gap is large enough to easily fit a fist, it means that you have pelvic tilt and need to correct it in time. So, how to correct pelvic tilt? Let's continue reading.

1. Step on the book with your heels facing downwards

Take off your shoes, go barefoot, prepare a book about 20mm thick, step on it with the forefoot and the heel low, keeping the front high and the thick sole in place. Hold for 30 seconds per set, do 3-5 sets, and persist for a period of time. This can effectively improve the condition of pelvic tilt.

2. Stand against a wall

Find a flat wall, lean your back against it, and keep a fist's distance between your heels and the wall. Then let your shoulders sink naturally, raise your hands sideways, and keep them at the same height as your shoulders. Keep your arms, back, and hips close to the wall, and then find the neutral position of your pelvis. When the pelvis tilts forward, the lumbar spine should leave the wall, and when the pelvis tilts backward, the lumbar spine should be close to the wall. Do 10 times in a group, 2-3 groups at a time, and stick to it for a period of time. It is also helpful for the situation of pelvic tilt.

3. Downward Dog Yoga

This exercise can help us relax our lower back muscles and improve the anterior pelvic tilt. The specific operation method is: the downward facing dog targets the erector spinae and stretches the legs and the back of the hips. At the beginning, the movement is a push-up, with the palms aligned under the shoulders, and then use the core muscles to move the body upward into an inverted V shape, and push the hips to the ceiling. If the muscles in the back of the thighs are too tight, it is acceptable to bend the legs slightly. Hold for 30-60 seconds.

4. Bridge training

This exercise mainly targets the buttocks and the back of the thighs. The main method is: lie flat on the ground, bend your legs, place your feet flat on the ground, shoulder-width apart, and place your arms lightly on both sides of your body. Then lift your pelvis from the ground until your upper body and thighs form a straight line. Hold for 2 seconds, then slowly lower it, and repeat 8-12 times. If you persist for a period of time, it can also effectively improve the pelvic anterior tilt.

5. Avoid the causes of pelvic tilt

Try to avoid sitting for long periods of time and exercise more. Also, bad habits such as slumping waist, sticking out buttocks, crossing legs, and working at a desk for a long time should be corrected as soon as possible, because these behaviors are the main factors leading to pelvic tilt.