What is the understanding of anterior pelvic tilt and the corresponding yoga asana restoration?

What is anterior pelvic tilt?

Anterior pelvic tilt refers to the angle between the anterior superior iliac spine and the posterior superior iliac spine exceeding normal values, and the angle measured at an angle of more than 15 degrees in women is anterior tilt, and the angle measured in men is more than 5 degrees in anterior tilt.

Anterior pelvic tilt is very prone to pathologies and physical manifestations:

Waist soreness, weakness and looseness of waist muscles, weakness at the base of the thighs, weakness of the key to the lower abdomen, internal organs are very easy to relax, and a large belly. The basic principle that anterior pelvic tilt is the most prone to low back pain: anterior pelvic tilt, the intervertebral disc will collapse too much, the working pressure of the lumbar disc increases, accompanied by the reduction of the lumbar disc space and the outflow of lumbar disc water content, the excessive exchange of work pressure will lead to the extrusion of the nearby nervous system, which will then cause pain, resulting in the restriction of the blood circulation system leading to the pelvis, resulting in muscle strain and weakness of the nearby muscles of the whole body.

Improved conception of anterior pelvic tilt:Strengthens energy in the arms, energy at the base of the thighs, and key energy in the abdomen and back.

Corresponding yoga posture repair to improve anterior pelvic tilt:

1.Phantom chair pose

Stand in a mountain position, raise your arms on the sides of your head, fold them together at the top of your head, inhale, extend your spine, exhale, bend your knees slightly, imagine yourself sitting on a fully transparent stool, inhale 8 times, and inhale to recover.

Efficacy: Strengthens the legs and the core of the abdomen and back, and improves the body discomfort caused by back weakness.

2.Dynamic squatting

Feet apart and shoulders wide, the soles of the feet slightly outward, inhale, raise the arms on the side of the body on the top of the head, close together at the top of the head, exhale, bend the knees, the root of the thighs backwards, keep the sciatic nerve of the waist and tail vertebrae straight down, connect the elbows with the inside of the knees, stand upright at the waist, push the middle back forward, and inhale again to ...... upExhale down and repeat 6 combos.

3.Bridge

Lie flat on the floor tiles, bend your knees, step on the ground, separate the same width as the pelvis, put your hands on both sides of the abdomen, move your feet back, until the heel is about to be close to the middle thumb is stable, clamp a yoga block on the inside of your knees, inhale, lift your pelvic legs off the wooden floor, feel the spine slowly lift up, exhale and fall, dynamic 3 times, static data to reach the greater limit of stay, maintain 8 inhales.

Efficacy: Very good flexion and extension of the caudal sacral area, driving the pelvis to the right part, flexion and extension due to the collapse of the lower abdomen caused by the anterior tilt of the pelvis, and returning the body to a neutral position.

4.Artillery type

Lie on your back on the floor, bend your right knee, wrap your ten fingers tightly around your calf shins, hook the tips of your toes, exhale and roll your back, the tip of your nose goes to find your knees, hold 6 breaths, exhale to reduce, reverse exercises, dynamic exercises.

Efficacy: Stretches the lower back muscles and relieves lower back pain caused by anterior pelvic tilt.

Cat-Cow Pose: Repeat 5-8 sets to relax and soften the back, abdomen, and activate the inner core. 2. Horseback riding:

Hold for 30 sec as a set and repeat for 3-5 sets. Stretch the iliopsoas muscles and improve lower back discomfort. 3. Bridge type:

Hold for 30 sec as a set and repeat for 3-5 sets. Strengthens the gluteal muscles and increases hip extension.

It can be repaired by massage, it can be repaired by correction, it can be repaired by surgery, it can also be repaired by exercise, and it can also be repaired by acupuncture.

Galloping pose, stretching erector muscles, strengthening the strength of the abdominal branches, strengthening the strength of the internal and external oblique muscles, and planks are all yoga postures for repairing anterior pelvic tilt, and the long-term persistence has a good effect.

Phantom chair pose, dynamic squatting pose, bridge pose, cannon pose, horseback riding pose, etc., these yoga poses are very good for healing anterior pelvic tilt.

1.Gluteal bridge. Tighten your abdomen, lie flat on the yoga mat, then exhale and raise your hips, hold for about 5 seconds, then inhale and retract, this movement can be repeated about 10 times.

2.Plank.

Keep your head, shoulders and hips in the same straight line, support your body with your elbows and toes, tighten your abdomen so that you don't collapse your waist, and then hold for 30 seconds, you can do it 1 3 times.

3.Reverse crunch.

Lie flat with your arms close to the yoga mat, then lift your legs naturally, exhale and lift your legs upwards with the strength of your abdomen, slowly pull your legs towards your body, and then inhale and put your legs down, keeping your hands off the ground during the whole process.

4.Stretch. Half-kneeling on the ground, abdomen tightened, leaning forward, front feet moving back. Then lift your hind leg with your hands, hold for 30 seconds and then change direction.

5.Stretch the erector spinae.

Knee resistance Lu Gai Changqin with both hands to support the ground, back arch upward, then hips tightened, slowly return to the right, can be repeated about 10 times.

Anterior pelvic tilt is usually caused by the wrong posture of our sitting, or it is caused by incorrect posture for a long time, and we can use the infant pose in yoga asana to improve anterior pelvic tilt. Baby Pose allows us to relax the erector spinae, and long-term scientific training can allow us to improve the body's posture and habits.

1. How is the anterior pelvic tilt formed?

There are basically two causes of anterior pelvic tilt, one is incorrect sitting posture and the other is incorrect standing posture. Maintaining this incorrect posture for a long time can lead to an anterior pelvic tilt. In fact, we can test it in a simple way to see if we have an anterior pelvic tilt.

We can stand with our back against the wall, keeping our neck straight at this time, and if the waist is far from the wall, it means that there is a significant anterior pelvic tilt. There are many people who will be like this in ordinary life, as long as we pass a certain amount of training, we can improve.

2. How to improve anterior pelvic tilt

We can improve it with the baby pose in yoga asanas, but this requires long-term and scientific training. For yoga, it is best to find a professional teacher, if the posture is not correct, not only our pelvic anterior tilt will not be improved, but there may even be yoga disease. It takes a long time to learn yoga, and there are certain requirements for the flexibility of the body, and we can do some warm-up activities before training to avoid sprains and other situations in the body, causing unnecessary trouble.

Improving anterior pelvic tilt requires a long period of perseverance, and we must maintain good habits.

We should pay attention to some in ordinary life, especially office workers who have been sedentary for a long time, we must maintain a good sitting posture, otherwise it is easy to tilt the pelvis forward.

The forward half squat method can improve the anterior pelvic tilt very well, as long as you keep training, it should be effective.

Answer: If the pelvis tilts forward, then these muscles may be shortened, and more importantly, long-term overuse can cause adhesions between these tissues. In this case, commonly used stretching may not work well to lengthen these muscles.

Adhesions are most likely to occur where the resultant force of these muscles is located, roughly near the point where the pubis and iliopsoas muscles attach to the femur.

Compared to stretching these muscles, some methods may be used to knead the adhesions to achieve better results.

We can deal with this with our own hands (holding this hand with the other hand to provide protection for the finger joints, see ** for details), however, this position is more sensitive, with more nerves and blood vessels passing through this area, so the movements should be gentle and slow.

Performed with the knee flexed supinely, the inguinal ligament should be found first, which connects the anterior superior iliac spine to the pubic bone (see anatomical diagram above), which should be relatively easy to find.

Doing more stretching and yoga asanas will change this phenomenon, such as "Crescent Moon Pose".

Infant pose can improve anterior pelvic tilt, so you must pay attention to the strength when training.

Yoga basic hip opening asana can effectively improve anterior pelvic tilt and low back pain.

Both Crescent Pose and Infant Pose are OK, Crescent Pose is to stretch the iliopsoas muscles, and Infant Pose is to relax the erector spinae, both can be improved.

The half-squat method will be improved, and with gradual practice, it will have an effect.

I don't know much about yoga, so I went and looked it up. There are baby poses and semi-squats can be a good way to improve pelvic tilt, if you go to training, it is recommended to take an appropriate amount, too much.

It is recommended to practice standing stereo pose to correct anterior pelvic tilt problems, standing mountain pose, tree pose, etc., here is an example of tree pose.

Tree Practice Steps:

Step 1: Stand in a mountain position, adjust your breathing and posture. Slowly shift the weight of your body to your left leg, bend your right knee, and place your right hand on the root of your left inner thigh. The left leg and right foot push against each other, creating an antagonistic force to stabilize the body's balance.

Step 2: Hold your hips with both hands, keep your hips facing forward, and consciously press down with your right hip to keep your left hip at the same level, while your left hip does not move outward, keeping your body neutral in a straight line.

Step 3: On the premise that the body can maintain balance, inhale, put your hands together in front of your chest, exhale and feel a lifting force in the soles of your feet and the base of your thighs, if your body is still stable, then try to inhale and straighten your arms and put them together on top of your head.

Step 4: Exhale, sink your shoulders and relax, while stretching your hands behind your ears and stretching your arms upwards with the muscles on both sides of your abdomen.

Step 5: Look straight ahead and look for the gaze point. Gayu, who was still able to maintain his balance, tried to open his bent knees outwards a little more. Hold for 5 breaths.

Notes:

1. Stretch your hands behind your ears as much as possible to help open your shoulders and chest, but you can't shrug your shoulders, and your shoulders should sink and relax.

2. Feel a force rising from the soles of the feet, relax the toes, and lift the arches of the feet, so that the ankles are not easy to sore, and the power spreads to the root of the thighs, and the force at the root of the thighs extends to the arms, imagining an upward energy soaring into the sky.

3. Pay attention to the pelvis moving back slightly, focus on the awareness of the body, and shift the center of gravity to the center of gravity of the soles of the feet. Feel the feeling of your back sticking to the wall.

There are many yoga poses for correcting anterior pelvic tilt, and these two are more effective.

The ultra-simple yoga movement is noisy and noisy, and the Zen Suishan pelvic forward tilt method is like Yun Xiaoxia:

The simple yoga movements of the super lifting boy improve the anterior pelvic tilt.

Anterior pelvic tilt is a nuisance for many women, not only will their posture be unsightly, but their health will also be affected. For women during pregnancy, they must hold up a 2-3 kg belly, which will increase the pressure on the waist for a long time, so at this time, expectant mothers will often have back pain, etc., and even after giving birth, the pelvis will also run, at this time, through yoga movements to stretch the pelvis, hip joints and inner thigh muscles, and then relieve the tight muscles, and pull the pelvis back to the correct position of the body.

In addition to improving anterior pelvic tilt, infant pose can also stretch to the back and spine to relieve these discomforts. Step 1: Kneel on the yoga mat, roll your upper body forward, and stretch your hands straight forward.

Step 2: After leaving for 3-5 minutes, return to the starting position.

In addition to improving the anterior pelvic tilt, the bridge pose can also be extended to the buttocks and abdomen to help sculpt the lines. Step 1: Lie flat on the floor, bend your knees at a comfortable angle, place your hands on your sides, press your back flat on the ground, and tighten your stomach to prepare.

Step 2: Raise your hips in a straight line, stay for 3-5 breaths and then return to a flat position.

In addition to improving anterior pelvic tilt, camel pose can also stretch to the spine and waist to improve the discomfort caused by poor posture. Step 1: Kneeling with your heels and calves on the yoga mat, knees and hips in a straight line to prepare.

Step 2: Keep your hands on top of your hips, your palms facing up or down as you like, and keep your elbows parallel to each other and not spread outward. Step 3

Clamp your hips and shoulder blades, lean your upper body back, lift your chest, and keep your eyes on the ceiling. Step 4: Move your hands to your heels and hold your heels.

If you don't feel discomfort in your neck, tilt your head back so that your spine can be fully extended for 3-5 breaths.

In addition to improving the anterior pelvic tilt, crescent pose can also extend to the spine and arms, improving the discomfort caused by poor posture and overuse of muscles. Step 1: Kneeling on all fours on a yoga mat.

Step 2: Step forward with your right foot and extend your left foot back for a low lunge. Step 3

Place your hands together on your chest. Step 4: Inhale and extend your hands upwards, gradually lean your upper body back, stay for 3-5 breaths, and then switch sides.

Women may have pelvic tilt problems after childbirth or for other reasons, so yoga and other forms of correction can be used to correct the repair. So what do you say about pelvic repair yoga movements, how to correct pelvic tilt training**?

Pelvic repair yoga can use the abdominal lift pose, that is, the patient lies flat on the yoga mat, the legs are bent and the heels are close to the hips, the hands are placed on the sides of the body, and then the abdomen and buttocks are lifted upwards at the same time for about 5 minutes, and then exhale, and the abdomen and buttocks return to the previous position. The energy efficiency of this is to eliminate the exhaust gases of the body, correct the abnormal phenomena in the pelvis, and then maintain the pelvis.

One of the plough yoga is also good, where the patient lies on his back on a yoga mat with his legs together and his hands stretched out and placed on his head. Then inhale, keep your feet straight, upward, perpendicular to the ground. Then exhale, slowly drop your feet in the direction of your head, and keep your toes touching the ground for about 10 seconds.

After that, the feet fall down slowly, which also repairs the pelvis.

How to correct pelvic tilt, through training**We know that the correction method is mainly to stretch the quadratus lumbos. The patient is seated with the lower lower side of the pelvis in an elongated position and the high side of the pelvis in a flexed position. The upper body is constantly bent in the direction of the lower limbs on the straight side, so that the square muscles of the high side of the pelvis can be stretched, about 1 minute each time, about 6 times a day, which can correct the phenomenon of pelvic tilt.

When the pelvis is repaired, yoga movements can be used to alleviate it, and the pelvic tilt correction is basically in the form of stretching the quadratus lumbar muscle, which has a good effect.