How can I correct anterior pelvic tilt? What is the correct posture for standing and sitting on a da

Introduction: The condition of anterior pelvic tilt has troubled countless netizens, and many friends have consulted many experts in order to solve the problem of anterior pelvic tilt, and even tried many methods to correct anterior pelvic tilt. According to one specialist, anterior pelvic tilt can be corrected by sleeping position.

When we sleep, it is best to lie on our backs, and we can put a pillow under the knee joint to adjust. If you sleep on your side, if you sleep on your side for too long, it will lead to uneven force on the pelvis and aggravate the anterior pelvic tilt. Usually sit down upright, stand as much as possible when stopping, do not bend over.

Anterior pelvic tilt is mostly caused by an imbalance in muscle strength. Most of them happen to athletes, and many athletes who practice weightlifting sit for long periods of time. The usual amount of exercise of these athletes' skin groups is small, so the athletes' anterior muscles are weak, and the posterior muscles are abnormally developed, which changes the position of the human pelvis and forms a state of leaning forward.

Anterior pelvic tilt is not only unsightly, but more importantly, it will cause a series of effects, such as lumbar spondylosis, dysmenorrhea, etc.

We can do this in the following ways. In normal life, you can practice Moses crunches or planks. These two sets of maneuvers are effective in correcting anterior pelvic tilt.

However, it should be noted that when doing Moses crunches or planks, it is necessary to grasp the time well, not too long, if the time is too long, it will increase the burden on the waist and abdomen, which may cause more serious consequences.

In addition, we have to correct our incorrect walking posture. Many people who suffer from anterior pelvic tilt are unaware of this condition, but it can be very noticeable when others see it. Correcting your walking posture will make the anterior pelvic tilt more improved.

Also, try to avoid wearing high heels. Secondly, it is necessary to do appropriate stretching movements, which can stretch the pelvis to balance the force on the front and rear lumbar spine. If the anterior pelvic tilt is too severe, these usual corrective actions will not have a significant effect, and surgery will be needed to improve it.

In addition to consciously rolling the tailbone downward, it is best to consciously tighten the thigh muscles, or lift the buttocks to walk. The main principle is to transfer the pressure on the lumbar spine to the legs or hips. When sitting, transfer the pressure from the lumbar spine to the ischium.

You can do more yoga exercises, which can improve anterior pelvic tilt. Be sure to hold your chest up and your head up, straighten your back, and don't stilt your legs.

Pelvic anterior tilt is usually caused by uncoordinated muscle groups, which can be coordinated by exercising.

The first step is to correct the walking posture by walking with your back straight, your chest and abdomen straight, your heels touching the ground first, and then transitioning to the soles of your feet and toes. Another way is to exhale while lying on your back on a mat while raising your back and legs so that your feet are at head height, your arms parallel to the ground, and your abdomen tightened to keep you steady. This process should extend the spine and not hunch the back, which can effectively strengthen the core muscles of the abdomen.

Correcting anterior pelvic tilt usually takes a long time, so stick to it for a long time.

Summary:Many people are troubled by the lower abdomen, and the reason for the lower abdomen is not only the "obese lower abdomen" caused by fat accumulation, but also the "non-fat lower abdomen" caused by the anterior pelvic tilt. The front of the pelvis is terrible to listen to, but as long as we pay attention to the prevention of scientific Yuliang people in daily life, we can still greatly reduce the incidence of anterior pelvic tilt. So how to prevent anterior pelvic tilt scientifically?

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How to correct anterior pelvic tilt.

1.Cat stretch type. The main thing is to move the spine and relax the psoas muscles.

2.Raise your pelvis while lying on your back, bend your knees in a supine position, use your feet and back as fulcrums, lift your pelvis, and then slowly lower it for 20 times. This maneuver corrects anterior lower pelvic tilt.

3.Bend over and lift the barbell, pay attention to tighten the waist and abdomen every time you do the movement, and control the breathing rhythm.

4.Squatting, garland and other postures that go to erect and disadvantages, the patient is now practicing the posture that he went to is very painful, and the gradual practice will be slowly relieved when the affected area is eased by the exercise.

How to scientifically prevent anterior pelvic tilt.

1.Stand with the chest raised and the abdomen reduced;

2.Use a back-style bag to shift the pelvic center of gravity back;

3.Wear high heels for no more than 2 hours a day, and the height of the heel is 3 cm, not more than 5 cm;

4.Usually you can do exercises such as standing on one foot and raising your feet (holding the wall with one hand and holding the ankle for a few seconds with the other), semi-sit-ups (getting up slowly with your hands straight and lying down), and slightly half-squatting to strengthen the pelvis.

5.Buy a health insurance policy in advance. Anterior pelvic tilt is a common pathology, and there are many ways to correct anterior pelvic tilt, no matter which correction method, it will bring huge financial losses to patients.

If you are unfortunate enough to suffer from anterior pelvic tilt, it is recommended that the patient can correct it by cat stretching, lying on your back, bending over to lift the barbell, etc. In addition, it is necessary to take measures to prevent anterior pelvic tilt in daily life, and purchasing a suitable health insurance in advance is one of the necessary preventive measures.

People with anterior pelvic tilt are generally not recommended to sleep on their side for a long time, which is easy to cause imbalance on both sides of the pelvis and induce sacroiliac joint misalignment. It is best to lie on your back, and you can put a small pillow under the knee joint to adjust the balance of the joint. However, this is all passive protection, and it is best to strengthen the muscles and restore the balance of the pelvis through active lumbosacral function exercises.

There are two simpler ways to practice before bed. To exercise the flexibility of the pelvic and lower limb ligaments: lie on your back, do the movement of cycling with both legs, maintain a 30-second break, and repeat ten times.

Exercise the psoas major muscle and sacroiliac joint ligaments: lie on your back, stretch your legs straight and raise at 45 points on the bed, hold for 10 to 20 seconds, put down and rest, and repeat 10 to 20 times.

It's a good thing to be able to realize that there is a anterior pelvic tilt in the first place, so you can start looking for ways to adjust. Because many people are not aware of their bad posture problems now. Therefore, there is no need to be discouraged, only by persistently adjusting according to the right method will gradually improve the problem or slow down the rate of deterioration of the problem.

If you want to start improving the anterior pelvic tilt problem in earnest, you need to understand what is the cause of this problem. Here are a few common causes, such as: frequent wearing of high heels, obesity, poor standing and sleeping posture, long-term sedentary lifestyle, wrong breathing habits, emotional instability, etc.

All of these directly or indirectly cause an imbalance in the body's muscles.

A forward pelvic tilt will make the whole person's posture look very bad, and it will also affect all kinds of aspects of the whole person. Generally, if the pelvis is tilted forward, the flesh on the front of our thighs will protrude, and the whole leg will not be straight. Generally, pelvic anterior tilt is a common problem for women, if there is kyphosis in the buttocks, and the lower abdomen is lordosis, then this is pelvic anterior tilt, if the pelvic anterior tilt is too severe, it will affect the health of the skeletal muscles, and it will also cause pain or soreness in the body.

If you have a pelvic tilt, it is recommended that you can choose to stand against the wall, our heels can be kept at a distance of about 10 centimeters from the wall, the shoulders will naturally sink down, and the hands will be raised as high as the shoulders. Our back and hips should be close to the wall, and doing a few more sets can help us improve the anterior pelvic tilt. You can also search for a yoga pose called lower dog pose on the Internet, which may be explained in more detail, this action can help us relax our lower back muscles and effectively improve our pelvic anterior tilt.

It is a very common situation for most people to have a forward pelvic tilt, which may be due to the lack of exercise after sitting for a long time, or it may be because we are always habitually stilted, which can easily lead to anterior pelvic tilt. A slight anterior pelvic tilt will not make everyone feel very uncomfortable, but if it develops into a severe anterior pelvic tilt, then it is easy to aggravate the patient's dysmenorrhea, back pain, constipation and other conditions, you can also choose to go to the hospital for osteopathy.

The anterior pelvic tilt is also very easy, as long as everyone can hold on for a long time. However, we need to pay attention to the fact that sometimes the wrong movements are likely to lead to muscle strain, so it is recommended that you can choose to go to the hospital for a check-up, or according to some more professional bloggers to improve the movements.

Find a wall, close to the wall, stand in a natural state, feet equal to shoulders, natural relaxation, and then look at the gap between the lumbar spine and the wall, if the gap is more than 10cm, there is often a pelvic prospect, you need to go to the hospital for a radiograph, to clarify whether there is a pelvic anterior tilt, if the gap is relatively small, there is often no obvious pelvic anterior tilt. Stretching exercises of the spine: including swimming, such as breaststroke, Xiaoyanfei's movements and five-point support methods, can enhance the strength of the erector spinae muscles.

Gluteus maximus function training: including posterior hip extension, as well as gluteus maximus isometric and isotonic functional training, can enhance the strength of the posterior muscles and correct the anterior pelvic tilt.

How to self-test whether you have an anterior pelvic tilt at home? What exercises can be used to improve anterior pelvic tilt? Patients can use methods such as the wall test, the flat back suspension method, and the triangular plane test to determine whether they have an anterior pelvic tilt.

Anterior pelvic tilt can be corrected by lying flat on the legs, prone hips, lunge stretching, and other movements.