What does pelvic tilt look like? How to determine if you have pelvic tilt?

Pelvic tilt is a pathological phenomenon of pelvic displacement. People who often wear high heels or sit for a long time are very likely to have pelvic tilt. What does pelvic tilt look like? Here are some ways to determine whether you have pelvic tilt.

Pelvic tilt refers to the pelvis tilting forward at a certain angle, which is a pathological phenomenon of pelvic position deviation. The most obvious manifestation of women with pelvic tilt is that their lower abdomen protrudes forward, their buttocks tilt backward, and their lumbar sacrum is relatively concave forward. When they walk, it is a bit like their buttocks sticking out at the back and their waists sticking out in front. Such women look a bit hunchbacked and have an unattractive posture.

Fist self-test

Specific steps: 1. Press your buttocks and back against the wall, then make a fist and insert it into the gap between the lumbar spine and the wall. 2. If you can put a fist in, it means that your pelvis is tilted forward. Note: This method is not suitable for people with a lot of fat on the buttocks.

Triangle self-test method

Specific steps: 1. Stand upright, place both hands on your lower abdomen, and follow the shape of the "triangle underwear" to form an inverted triangle. 2. If the plane of the triangle is perpendicular to the ground, it is a normal pelvis; if the plane is tilted toward the ground, it is an anterior pelvic tilt. This method is suitable for everyone.

1. Do a plank push-up. Lie prone with your elbows bent and supported on the ground. Keep your shoulders and elbows perpendicular to the ground. Step on the ground with your feet. Leave your body off the ground. Straighten your trunk. Keep your head, shoulders, hips and ankles on the same plane. Tighten your abdominal muscles and pelvic floor muscles. Extend your spine. Look at the ground and breathe evenly. Hold each set for 60 seconds. Do 4 sets each time. The interval between sets should not exceed 20 seconds.

2. To do the hip bridge, bend your knees, lie on your back, use the strength of your waist, abdomen and back muscles to clamp your hips and slowly lift them up, so that your thighs, pelvis, waist and abdomen form a straight line. Then use your hips to slowly and controlledly return to the original position.

3. Lunge: This movement uses a large lunge. Place the back knee on the yoga mat and move the center of gravity forward. You can fully feel the iliopsoas muscle in the front of the hip being stretched. Hold for 15-30 seconds and repeat 3-5 sets.

1. Affecting the beauty of posture. The direct impact of pelvic tilt is that the entire abdomen protrudes forward, which makes the body look ugly. If the abdomen protrudes forward for a long time, it will put pressure on the spine, shift the center of gravity forward, cause spinal deformation, and easily hunchback. The buttocks develop horizontally, and the calves and thighs are thick.

2. It is easy to strain injuries during exercise. Friends with symptoms of pelvic anterior tilt will find it difficult to find the force points of the target muscle groups when doing some fitness training, such as squats, due to the changes in the force structure of various muscle groups, which may easily lead to strain injuries.

3. Other women with anterior pelvic tilt are also very prone to constipation, dysmenorrhea, menstrual discomfort and other problems.