How does the pelvis work, and is there a detailed explanation?

The movement of the pelvis is extremely complex, and there are more than 100 kinds of movements, and the common exercises in our lives are, pelvic forward, pelvic backward, pelvic backward, pelvic sideways, pelvic sideways, pelvic gyration, etc. These movements can occur individually or in combination.

The right movement of the pelvis can be done: front and back, left and right, around!

Kegel exercises, also known as pelvic exercises, were introduced in 1948 by Dr. Arnold Kegel in the United States and are performed by repeatedly scaling parts of the pelvic muscles (now commonly known as "Kegel muscles"). Tools have been invented to aid the movement, but many have been ineffective. Kegel exercises are often used to reduce urinary incontinence and postpartum urinary incontinence in women.

The purpose of Kegel exercises is to strengthen muscle tone by stretching the pubococcygeus muscle of the pelvic floor. Kegel exercises are prescribed exercises for pregnant women to prepare the pelvic floor for physiological stresses such as late pregnancy and childbirth.

Dance training can make the body straight, overcome some undesirable body postures such as hunched over. For example, the "one" training of ballet, through the opening of the lower limbs, the center of gravity of the human body is forced to move back, so that the pelvis tends to be erect, the lumbar lordosis is reduced, and the spine is straightened as a whole. After long-term training, the muscles of the hips, waist and abdomen have been strengthened, forming a powerful muscle splint that makes the waist and torso into an abnormally straight posture.

This is an important prerequisite for the beauty of the dancer's physique, and long-term "one" training can naturally shape an unusually tall and unnatural posture. (Excerpted from: Beijing Dance Academy's "Tenth Five-Year" Planning Textbook - Dance Physiology Editor:

In the final analysis, the key to overcoming hunched back is to shift the body's center of gravity backwards.

The soles of the body correction shoes designed according to the principle of ballet are high in the front and low in the back, forcing the center of gravity of the human body to move backwards, and the pelvic tilt is corrected, and the spine is naturally straight.

You can test it yourself: barefoot, step on a book about 18 mm thick with your front foot, and check whether your posture is upright and whether your hunchback is lightened.

The best exercise is a full squat.

The so-called pelvic exercise is not to exercise the pelvic bones, but to exercise the muscles outside the bones, and the elasticity of the pelvic muscles can be better exercised through the pelvic branch bone movement, which is also very beneficial for women to have babies in the future. The pelvic bone is composed of the sacrum, caudal joint, and hip bones on both sides, as well as the joints and ligamentous devices that connect them. The pelvis is the link between the trunk and the lower limbs, through the lumbosacral joint and the lumbar vertebrae, and through the hip joint and the lower limbs, so the pelvis can use these joints as the axis to rotate forward and backward, turn left and right, or move up and down.

The female pelvis is also used as a reproductive tract.

Pelvic exercise will sweat slightly after practice, and toxins can be discharged, which can improve immunity and body resistance, which is a very natural detoxification method.

Pelvic exercise can eliminate fatigue, and some people are prone to fatigue.

Widespread neck pain, low back pain, back pain, urine leakage, uterine prolapse and other troubles are always blamed on "not sitting well in confinement". In fact, these symptoms are related to the female pelvic floor muscle barrier.

The pelvis itself is a stable structure, but in the case of an imbalance in the strength of the muscles around the pelvis, the following activities occur under the action of the lumbar spine and hip joints: tilting back and forth, lifting up and down, and rotating left and right.

Anterior pelvic tilt is a state in which the hip joint is flexed. At this time, the iliopsoas muscles, the anterior thigh muscles, and the lower back muscles are in a state of contraction. The gluteus maximus and abdominal muscles are in a state of elongation and weakness.

Therefore, if you want to relieve anterior pelvic tilt, you can first stretch the hip joint, loosen the tense thigh front muscles, lower back muscles and iliopsoas muscles, and then strengthen and elongate the weak gluteus maximus and abdominal muscles. Women are prone to anterior pelvic tilt, especially pregnant women and those who wear high heels.

Posterior pelvic tilt is when the hip joint is in a state of extension. At this time, the gluteus maximus and hamstrings are in a state of contraction and tension, and the iliopsoas muscle on the front side is in a state of elongation and weakness. To adjust the posterior tilt of the pelvis, first release the tense gluteus maximus and hamstrings, and do more hip flexion movements to help elongate the weak iliopsoas muscle to restore contraction.

The posterior pelvic tilt posture is mainly reflected in the sitting and standing posture of pregnant women. Many pregnant women tend to have round shoulders and hunched back, constricted abdomen, and backward pelvis when they sit upright. Mothers in the third trimester of pregnancy must pay attention to their pelvic state when sitting and standing, so that the pelvis remains in a neutral position, because the retrograde tilt of the pelvis will cause the space in the cavity to become smaller and the energy circulation to be weakened.

The rise and fall of the pelvis. The lower back, abdominal and back muscles on the ascending side of the pelvis are tense and contracted, while the gluteal and thigh muscles on the descending side are tense and contracted. The rise and fall of the pelvis can lead to problems such as scoliosis, long and short legs, etc.

The rotation of the pelvis is a rotation of the horizontal plane of the pelvis. The external oblique muscles, rectus abdominis muscles, erector spinae muscles in the back, gluteus maximus muscles in the buttocks, and hamstrings in the legs on the rotating side are in a state of tension contraction, and the internal oblique muscles and iliopsoas muscles of the countermeasures are in a state of contraction tension.

If you are just starting to learn, if there is something inappropriate, please ask a professional to correct it. Thank you!