Q1: What are the causes of pelvic anteversion?
There are many reasons for pelvic anteversion, including congenital genetic factors, but most of them have a great relationship with living habits. For example, improper sitting posture for a long time, crossing one's legs, standing with the center of gravity on one leg, etc., one of the muscles of a pair is overactive, which usually makes the corresponding muscle unable to compensate. When a group of muscles are too weak or inactive, their opposite muscles will clean up the mess for them and become active muscles (muscles are often paired). The resulting imbalance often leads to pain and even injury. Among the muscles that control the position of pelvis, erector spinae and rectus femoris are overstretched; The gluteus maximus and rectus abdominis will be slack and weak accordingly. These are either overactive or flabby. As a result, the muscle strength is gradually unbalanced, which makes the net force in the pelvic area lean forward, that is, "the pelvis leans forward".
Q2: How can you tell if your pelvis is leaning forward?
when the human body stands upright, the articular surface of the anterior superior iliac spine and pubic symphysis of the pelvis is on a vertical plane when viewed from the side. Therefore, you can also check yourself simply by this method: take a large hardcover book (or a thin wooden board, and press it tightly against the anterior superior iliac spine and pubic symphysis on both sides of the pelvis. People stand up straight and see if the book is vertical to the ground. If the top of the book leans forward, it implies that the pelvis may have leaned forward.
Q3: What are the manifestations of pelvic anteversion?
1. It is difficult to stay on your back for a long time while sleeping.
2. When standing, the body leans forward a little, and the low back pain habitually beats the waist.
3. When standing, it is easy to lean against the wall unconsciously.
4. Sitting in a chair, you will unconsciously roll up your legs.
5. It is easy to trip when walking, and the wear degree of the left and right soles is different.
6. Although I haven't lost my teeth, my mouth is crooked.
7. A little exercise will make you sweat.
8. When walking, it is easy for O-legs or knees to bend outward.
9. Although I am not sleepy, I often yawn.
1. Although I am not tired, I can't keep my eyes open.
If there are more than two items, there is a great possibility that the pelvis will be skewed. There are as many as 8-1 items, and the pelvis may be skewed enough to affect the autonomic nervous system. Fat lower body, frequent headaches and other big reasons are due to pelvic skew!
Q4: What are the hazards of pelvic deformation?
1. the imbalance of human body proportion and the deformation of obese pelvis in the lower body.
It will cause visceral drooping, abdomen bulge, lateral development of buttocks, drooping, etc., and then destroy the body curve. On the other hand, the pelvis is linked with the femur of the spine and some bones behind the body. If the pelvis is deformed, these bones will also be distorted and hinder its normal function, which will not only bring bad influence to the abdomen and buttocks nearby, but also bring bad influence to the proportion balance of the whole body. Pelvic deformation will bring burden to the femoral joint, which will lead to joint distortion and aggravate the internal and external splayed leg shape. In addition, because the pelvis tilt will lead to the whole body tilt, so that the activities of various parts are limited, and then cause muscle decline. Muscle is the only place to burn fat. If the strength of muscle (that is, fat metabolism function) is also low, fat will be accumulated.
2. constipation, dysmenorrhea, menstrual discomfort, etc.
The pelvis supports the abdomen and has the important function of protecting internal organs and reproductive organs. Pelvic deformation will affect the organs and reproductive organs in the pelvic cavity. The inclination of pelvis distorts the original shape of uterus, ovary, stomach and other organs, so that the function of body fluid flow is hindered or even partially lost. For example, the function of intestinal peristalsis will be weakened accordingly. Chronic constipation is mostly related to this.
3. Shoulder and neck soreness and low back pain.
Incomplete pelvis will pull the muscles around the waist to expand to the left and right, which will compress the lumbar nerves and cause low back pain. In addition, if the muscles from the waist through the back to the shoulders are stiff, it will inevitably affect the circulation of blood and cause shoulder pain.
4. Chronic fatigue and body cold.
Due to the inclination of pelvis, blood vessels are compressed, which hinders the normal circulation of warm blood. In addition, the muscles that produce and release heat under normal working conditions will be elongated due to the deformation of bones, and then the muscles will be tense to restore their original state, which will cause chronic fatigue. After the muscles are tense and stiff, the blood and lymph will not flow smoothly, and the body will be in a state of chills, and the situation of chills will worsen.
Q5: how to save pelvic tilt caused by muscle imbalance?
1. Three groups of muscle groups with weak relaxation need to be strengthened by training.
gluteal muscles: These are your main gluteal muscles.
√. hamstring tendon: the muscles at the back of thigh are too weak.
√. Oblique muscles: part of the core muscles that help stabilize the trunk and buttocks? .
these muscles help hip rotation, gluteal muscle group and pull up thigh bone. Therefore, when the femur is fixed, the hip rotates backwards. The abdominal core muscles pull your hips up from the front, and your hips rotate up. ? The hamstring muscles pull down your hip joint and rotate it backwards. Because these muscles rotate your hips, when they become weak, they can't move your hips forward, and your hips will naturally stick out. You should know by now that if these muscles are rotating your hips backwards, there must be muscles at the same time that should rotate your hips forward! When these muscles become tense and excessive, their pressure on the hip joint makes it form an unequal posture.
2. overactive and tense muscles need proper stretching.
√. Hip flexion: the muscle group that plays a key role when you do sit-ups.
√. rectus femoris:? The muscle of the front thigh, part of quadriceps femoris.
√. Spine construction: The muscles that run the length of the spine cannot be stretched.
3. The best 7 suggested trainings.
They can make the hip muscles, waist and abdomen core muscles and hind thigh muscles involved in pelvic tilt get a better balance, so that the body can heal itself better and relieve local pain? . As long as you do these exercises regularly, you will notice that the muscle properties of your hips, waist, abdomen and thighs have been greatly improved.
4. Pay attention to three common wrong training suggestions.
1. Descending sit-ups; 2. Lift your legs on your back; 3. Bend your knees and sit-ups
It is very dangerous to do these three actions if you detect that you have pelvic forward tilt, which will cause great pressure on our spine and cause potential danger. At the same time, it will shorten the psoas muscle and make the hip joint more misaligned. Therefore, the above three actions should be avoided until the pelvic forward tilt is relieved and recovered.
5.12 small habits to improve pelvic inclination.
1. Sleep with your stomach pressed against the bed, and pillow your face. Stretch the inner thighs to improve the flexibility of your upper back. Pay attention to switch your left and right legs to ensure balance on both sides.
2. Sit every 3 minutes and practice stretching your hips and lifting your feet to your opposite knees.
3. Lie on a foam roller with your back at armpit level. Then arch your back. This will extend the whole torso and help to readjust the hips
4. Do a gentle neck stretch and slowly open the full range of motion on your neck.
5. Take a hot bath or shower before your joints or exercise to improve the lubrication of your joints.
6. Use a yoga band or band for more control and stronger stretching. Stretch your right medial thigh flexor tendon.
7. Three different breaths were found, not only the diaphragm, but also the shoulder and chest breathing. Excellent posture reset? .
8. Use a yoga mat or pillow to extend your knees. They will increase comfort when they are in contact with the ground, and allow stronger and deeper stretching.
9. Sit at the desk, sit on the floor and stand at work. Often you change your posture.
1. Lie down on a practice ball and stretch your upper back.
11. Listening to calm, spiritual music or natural sounds helps to relax the nervous system and relieve tension.
12. keep it! Good posture is a part of life. The harder you try to maintain it, the more rewards and benefits you will have.
Well, I believe everyone has already known whether they are suffering from pelvic anteversion and how to correct their body gently and correctly. The purpose of fitness is not only beautiful body, but also health. In bodybuilding music, learn a little fitness knowledge every day to make life clearer and healthier!