How to sit better with pelvic anterior tilt? How long does it take to correct pelvic anterior tilt?

Pelvic tilt is also related to sitting posture. How should patients with pelvic tilt sit? How long does it usually take to correct pelvic tilt?

1. Correct sitting posture. The correct sitting posture is to pull the neck backwards so that the neck and back muscles are in the same straight line. The shoulders are opened to the sides of the body, driving the chest forward. The shoulders are relaxed, the force is withdrawn, and it gives a graceful feeling. Tighten the buttocks and concentrate the force on the anus. It feels like tightening the left and right buttocks into one. The two knees should be close together, and the knees can be bent to 90 degrees by adjusting the seat height.

2. Stand correctly. Feel yourself like an iron tower, with a solid "foundation" and an infinitely straight "tower body". Feel like "hanging your head on a beam", with your entire head pulled upward. Pull your lower jaw with your neck, lifting it up to a horizontal height. Expand your chest and close your ribs. Pull your shoulders vertically downward, with your shoulder blades pulled together toward the center of your back.

3. Tips for wearing shoes: Wear high heels for no more than 2 hours a day, and the heel height should be 3 cm, not more than 5 cm.

4. Stand on one leg and lift your leg, etc. You can usually do single-leg standing and lifting your leg (hold the wall with one hand and hold your ankle with the other hand for a few seconds), half sit-ups (stand up and lie down slowly with both hands straight), and slight half squats to strengthen your pelvis.

It takes about a month to treat pelvic tilt, and 3 to 6 months of exercise to basically completely control the pelvic tilt. Such treatment is very important, especially after the pelvis is corrected, the surrounding muscles and ligaments should be trained to maintain the position of the pelvis, so as to achieve good treatment of the pelvis.

As for the cause of pelvic tilt, it is actually the same as rounded shoulders and hunched back, which is the concept of low tension. The pelvic tilt is caused by your hip flexors (iliopsoas) being too tight, resulting in too high tension. In contrast, your hip extensors are not strong enough, resulting in low tension, which will cause pelvic tilt. Pelvic tilt stretches and exercises our hip muscles, not our waist and abdominal muscles. Many people believe that pelvic tilt is caused by too strong waist muscles and too weak abdominal muscles.

Anterior pelvic tilt does not affect height.

However, the pelvis is the center of the human body, that is, the main load-bearing part of the human body. If the position of the pelvis changes, it will cause uneven force in many parts of the body, such as the lumbar spine, hip joints and knee joints, and the corresponding parts may be unbalanced.

The manifestation of femoropelvic tilt is posterior kyphosis of the buttocks, some muscles are too tense, and some muscles are not exercised. It is common in postpartum women.

In addition, it can increase the curvature of the lumbar spine and concentrate the force on the waist, which can lead to long-term lower back pain and fatigue pain in the cervical spine and shoulders. Changes in the force line of the lower limbs can also cause pain in the hip, knee and ankle joints.

Therefore, the treatment is to change the bad posture in life. By strengthening the hip muscles, the pelvic tilt can be changed.