How long can pelvic anteversion be corrected? A few female friends will have symptoms of pelvic forward tilt in their lives. This needs to be corrected in time, because it will cause some harm to the body after a long time. So how long can pelvic anteversion be corrected?
How long can pelvic anteversion be corrected? 1 Women want their bodies to be convex and backward, but some women's hips will look better, but they are not naturally formed, but are caused by the pelvis leaning forward. This is an abnormal state of female pelvis, which will damage health if it is not corrected in time.
So, how long can pelvic forward tilt be corrected?
Women have the problem of pelvic anteversion. If it is not particularly serious, women can generally see the effect in half a year if they adopt the correct correction method. If they want to completely correct it, it will take one to one and a half years.
Many women's pelvis leans forward because of wearing high heels for a long time. Maybe the pelvis leans forward very early, because it takes too long, so it is slow to correct it. The time required for pelvic anteversion correction is usually determined according to the degree of anteversion and correction method.
If women want to correct pelvic forward tilt, they can do standing and touching the ground. The specific method is to stand up straight naturally, with your feet together and your knees straight; Then bend down, touch the ground with your palms, and then slowly straighten out.
It doesn't matter if the palm can't touch the ground. Just do as much as possible. As long as the hamstring muscle is stretched, it can be corrected. When doing this exercise, keep your upper limbs natural.
How long can pelvic anteversion be corrected? 2 How long does it take to correct pelvic anteversion?
Many people have signs of pelvis leaning forward since childhood, and this posture may last for decades until they are 30-40 years old with low back pain. Because pelvic forward tilt is not achieved overnight, it is not easy to correct it. The specific recovery time is related to the degree of pelvic anteversion and personal correction methods. Most people can see obvious improvement after half a year.
How to exercise pelvis forward?
Stand on the ground and bend forward.
Action description
1, stand up straight naturally, with your feet together and your knees straight;
2. Bend down and touch the floor with your hands and palms;
Step 3 straighten up slowly.
Action point
1, it doesn't matter if your palm can't touch the floor, just try your best to touch it. What matters is not the floor, but stretching the hamstring muscles;
You don't have to keep your back straight, but you can bend slightly. Try to keep your upper limbs natural and don't have to tighten them deliberately, so that you can better feel your training posture.
Stand with straight back and bend forward.
Action description
1, stand up straight naturally, with your feet shoulder width apart;
2. Keep the upper body straight and bend over at the same time until the upper limbs are parallel to the ground, the hips are slightly backward, and the knees are slightly bent;
3, the biceps femoris on the back of the thigh exerts force and slowly stands up straight.
Action point
1, be sure to keep your back straight when bending over;
2. The wider the feet are, the more hamstring muscles involved, and the better the effect.
How long does it take to correct pelvic anteversion?
This depends on personal circumstances. If it is mild, it takes a short time, if it is serious, it takes a long time. In fact, the pursuit of butt-butting in society can be said to be a morbid beauty. If the pelvis leans forward and is not corrected, it will cause serious damage to the spine for a long time.
How long can pelvic anteversion be corrected? Three symptoms of pelvic anteversion.
Pelvic anteversion is a pathological phenomenon of pelvic position deviation, and the correct pelvic position leans forward at a certain angle.
The most obvious symptom of pelvic anteversion is kyphosis of hip joint, waist-hip ratio, body mass index value and weight are in the normal range, and the lower abdomen is still anteversion.
Prolonged tilting of pelvis will not only affect the appearance, but also seriously increase the burden on the lower back and neck, causing pain and shoulder and neck pain, and even affect the health of other bones and muscles.
Generally, boys will have a normal pelvic inclination of 4-7 degrees, and girls will have an inclination of 7- 10 degrees, but different people will also have different inclinations. Ordinary people sitting too much at work will cause the iliopsoas muscle to be too tight. The pelvis leans forward to reduce the distance between the lumbar vertebrae and the sacrum, which is easy to cause collision and lead to low back pain.
How to self-test pelvic anteversion
The self-checking method of pelvic anteversion is also very simple, which we call "triangular plane test of pelvic anteversion".
Place both palms on the lower abdomen, and the palm root on the ilium (the most prominent position of the pelvis).
The fingertips of the thumb are opposite, the middle finger is placed directly above the pubic bone, and the hands are folded into an inverted triangle.
The second method:
Find a wall and stick your hips, shoulders, back and back to the wall.
Place your palm in the depression between the wall and the lumbar curvature. If the gap between the curvature of your lumbar spine and the wall is greater than the thickness of your palm, then you should be careful.
The causes of non-pathological pelvic anteversion mainly include the following two aspects:
First: it is because sedentary causes weakness of gluteal muscles and abdominal muscles.
Second: long-term bad posture, such as crossing one's legs, wearing high heels, standing and sitting incorrectly, wrong movement, concave shape, etc.
The harm of pelvic anteversion should not be underestimated, which can easily lead to fat accumulation in the lower body, affect digestive function, increase the burden on the lower back and neck, and cause low back pain and shoulder and neck pain.
It aggravates constipation and dysmenorrhea, and even causes visceral ptosis to affect the leg shape, which aggravates the symptoms of internal and external splayed legs.
How to correct pelvic anteversion
Generally speaking, when the pelvis leans forward, the muscles will assume the following states:
Nervous/hyperactive muscles: hip flexors (such as iliopsoas and quadriceps femoris) and back muscles.
Weak/inactive muscles: hip muscles, posterior thigh muscles (hamstring muscles), abdominal muscles.
Harm of pelvic anteversion
1. Unbalanced body proportion: Pelvic deformation will cause visceral sagging, abdominal bulge, lateral development of buttocks, sagging and so on. , and then destroy the body curve. On the other hand, pelvic deformation will burden the femoral joint, which will lead to joint distortion and aggravate the internal and external splayed leg shape.
2, lower body obesity: because the pelvic tilt will lead to the whole body tilt, so that the activities of various parts are limited, which in turn causes muscle decline. Muscle is the only place to burn fat. If muscle strength (that is, fat metabolism function) is also low, fat will accumulate.
3, constipation, dysmenorrhea, menstrual discomfort, etc. The pelvis supports the abdomen and plays an important role in protecting the 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, which hinders or even partially loses the function of body fluid flow.