How to correct hunched back and anterior pelvic tilt?

The abdominal muscles and lower back muscles should be strengthened. For abs, crunches and planks are very good, crunches 1 set of 30, 3 sets at a time. Pay attention to the waist not off the ground, close to the ground, and at the same time pay attention to the abdominal muscles, the early stage should be based on the action in place.

Don't stay at the waist when planking, the waist is tense and you feel the strength of your abdominal muscles. In addition, the psoas muscles can be practiced with Xiao Yanfei, bridge and other movements. And I think it's a very important point.

When you walk, you should remind yourself to tighten your abdomen, and at the same time, you can try to experience the change between the pelvis leaning forward and the neutral and backward leaning, if you lean backwards, you will close the stomach inward, and at the same time drive the waist to bend slightly, you can feel the change in the position of your pelvis. It is also very important to know the position of your pelvis during the correction process.

Hunchback is the result of long-term spinal curvature, and the erector spinae have the function of making the spine extend, so it is recommended that you exercise the erector spinae; Hunchback will inevitably lead to chest arching, which will not only affect the appearance of the body, but also lead to the compression of the organs in the chest cavity, which will affect health in the long run. You can train back muscles, such as trapezius, latissimus dorsi, etc.; If the pelvis is tilted anteriorly, it is due to the back muscles (such as the erector spinae, psoas quadratus) and the front thigh muscles (such as the quadriceps), iliopsoas muscles, and the inner thigh muscles (such as:

If the adductor longus and adductor brevis) muscles are too tight, it is recommended to stretch these tight muscles and strengthen the abdominal muscles (e.g., rectus abdominis, internal and external oblique muscles, transverse abdominis) and the muscles of the back of the thighs (e.g., hamstrings) and glutes.

Hunchback: (1) Hands on the ground, arms straight, knees against the ground, whole body relaxed, chin tucked, the top of the head slowly extended diagonally upwards (2) Goat lift in a Roman chair (3) Stretching of various yoga poses. Anterior pelvic tilt:

1) Stretch the lower back muscles, relax the muscles, (2) strengthen the muscles behind the thighs, (3) strengthen the lower abdominal muscles, hang the leg on the horizontal bar (4) core strength training helps stabilize the pelvis (5) Stand up, sit, and walk with a relaxed and straight back.

Keep your heels close together and your toes outwards about 60 degrees. Keep your legs straight; The lower abdomen is slightly retracted, and the chest is naturally raised; The upper body is upright and slightly leaning forward; The shoulders should be flat and slightly stretched back; The arms hang down naturally, the fingers are naturally slightly bent together, the tip of the thumb is attached to the second segment of the index finger, and the middle finger is attached to the seam of the trousers; The head should be straight, the neck should be straight, the mouth should be closed, the chin should be slightly retracted, and the eyes should be level forward.

1.Stand against the wall with the back of your head, shoulders, elbows, buttocks, calves, and heels against the wall. Stand for about 5 minutes with your eyes in front of you, your chin slightly raised, your abdomen tucked, your knees together, your feet together, and your leg muscles tight.

2.Keep your feet shoulder-width apart. Expand the shoulders to the maximum extent so that the shoulders are open.

Make a fist with both hands behind your back, keep your arms straight, and lift up to the maximum extent (depending on flexibility, the degree of elevation is different for each person), feel that your back can be pinched, and you can count it once at a time, slow down, 100 times a day, so that you can lose back fat.

After seeing a doctor, I started to do ** training.

Consider men's Pilates, yoga. A few months of practice can make quite a difference.

Many staff members sit incorrectly in front of the computer or when students study, and it is easy to develop a bad posture of pelvic forward tilt and hunched back. When this happens, it is not only very ungraceful, but also very hurtful. So, in daily life, how to correct the hunchback and anterior pelvic tilt? <>

First of all, you can try the following two actions to improve the hunchback. Hold your head with your hands in your hands, keep your arms close to your ears, and then open your arms behind you, as far back as possible, repeating about 30 times for the best effect. You can also put your feet together, then open your shoulders, your arms hanging down naturally, stand against the wall, your eyes should be level with your eyes straight ahead, your chin tightened, and your abdomen kept tuck.

Standing for about 15 minutes is the best effect, and when doing this movement, pay attention to the shoulders, buttocks, back of the head, back of the heel and calf all these areas should be close to the wall. In addition to the improvement of movement, the hunchback can also be worn to passively control its form. There are many shops selling this product on the market and online, and you can choose according to the severity of your hunchback, and be careful not to choose one that is too poor in quality, otherwise it will not be effective.

Secondly, the improvement of anterior pelvic tilt can be done by trying Pilates. It is recommended that it is best to complete it under the guidance of the coach, if there is no condition, you can do simple exercises, the operation method is as follows: lie on the floor, then relax the neck, keep the spine naturally curved, inhale five beats first, and then exhale five beats, pay attention to the contraction of the abdomen and lift the upper body.

In addition, you can also lie on your back on the floor, keep your feet off the ground, tighten your abdomen, and keep your back as close to the ground as possible, relax your neck while exhaling, and when you exhale, lift your knees close to your upper body, and keep your head off the ground. <>

In short, if you want to correct this situation, the most important thing is to correct your sitting posture, when sitting on the bench, your waist should be straight, and you should not let your hips protrude backwards, otherwise excessive forward tilt of the spine will easily cause anterior pelvic tilt. After doing some bridge exercises repeatedly and training more, you can correct it.

You can exercise regularly, you can also practice some yoga on your own in your life, you can choose to relax your back muscles, or you can go to do push-ups. You can also choose some aerobic exercises, you can run, or you can stand in a military position.

You can stand in a military posture, you should also jump rope more in normal times, you can choose some yoga, and you can stand against the wall. You can also choose to step on the book with negative heels to get a good improvement. You can relax your shoulders. Finally, you can choose a method called bridge training, and the effect is obvious.

In daily life, our behavior habits are still very important, so we can change this state by improving our behavior habits.

There are three main types of exercises that are commonly used to correct anterior pelvic tilt, namely: half-squat exercises against the wall, overhead weights exercises, and backward walking exercises. However, these three are difficult to adhere to, experts recommend daily correction of anterior pelvic tilt with negative heels, you may wish to try a simulated negative heel stepping test.

From the perspective of human body structure, it is more intuitive, the spine is on the back side of the human body, only the center of gravity is also on the back side, the spine is likely to maintain a straight posture, and forcing the human center of gravity to move back can correct the posture, the reason is actually very simple. The verification of the principle of negative heels is also very simple: keep your spine in a straight posture when standing, and feel whether the center of gravity is on the heel; Conversely, when standing, raise the balls of your feet by 20 mm, and force your weight to move back to your heels, and feel if your spine is straight and your waist is straight.

You can work on your abdominal muscles to pull your pelvis back.

Anterior pelvic tilt can usually be corrected, for its first method, the details are as follows: 1. Systematic **: including correcting poor standing posture and sitting posture, strengthening the lower back and abdominal muscle exercises, and enhancing the stability around the pelvis.

Anterior pelvic tilt can be corrected by several methods:

Clause. 1. Wearing negative heel shoes, negative heels can move the center of gravity of the body forward, and the pelvis rotates backward on the sagittal axis, which can improve the anterior pelvic tilt and lumbar lordosis.

Clause. 2. Raise the forefoot under the heel, keep standing until fatigue, 10-20 times a day, and the anterior pelvic tilt can be significantly improved through static exercises.

Clause. 3. Exercise the hip muscles and abdominal muscles, the buttock muscles can be trained by weight-bearing barbell squats and barbell deadlifts, 12-16 times per group, 4-6 groups per day, and the weight of the barbell should be increased every week. The abdominal muscles can be exercised through crunches, each set of 12-16 times, 4-6 sets per day, after 3-6 months, the buttock muscles and abdominal muscles will be significantly strengthened, which can correct the anterior pelvic tilt and lumbar lordosis.

Anterior pelvic tilt can be corrected under normal circumstances; You can do some exercises to increase the abdominal muscles, such as the copper bridge action, which can correct the anterior pelvic tilt in the process of exercise, and I think patients with anterior pelvic tilt may wish to try this action.

You can challenge and correct it through exercise, and at the same time, you can do more yoga exercises, which can change the structure of your bones.

Hips are not thick, legs are not thick, and weights are squatted.

Teach you two movements to improve anterior pelvic tilt.

Anterior pelvic tilt is caused by sitting for a long time or long-term bad lifestyle habits, and these actions teach you to improve!