Causes of pelvic forward tilt: incorrect posture, hidden flat feet and wearing high heels for too long are all easy to cause pelvic forward tilt.
Harm of pelvic 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.
1. The proportion of human body is unbalanced. Pelvic deformation will cause visceral prolapse, 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, and then cause 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 and menstrual discomfort. The pelvis supports the abdomen and has the important function of 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, such as intestinal peristalsis. Chronic constipation is mostly related to this.
4. Shoulder and neck pain, low back pain. Incomplete pelvis pulls the muscles around the waist to expand to the left and right, which oppresses the lumbar nerves and causes low back pain. In addition, if the muscles from the waist through the back to the shoulders are stiff, it will inevitably affect the blood circulation and cause shoulder pain.
5. Chronic fatigue and body cold. Because the pelvis is tilted, the blood vessels are compressed, which hinders the normal circulation of warm blood. In addition, the muscles that generate and release heat under normal working conditions will be elongated due to the deformation of bones, and then the muscle tension will return to its original state, thus causing 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, which will be aggravated.
Methods of correcting pelvic anteversion. Determine the cause of pelvic anteversion. If it is a habit, such as wearing high heels for a long time and never exercising, it is not difficult to change. Just get rid of your habits and increase your exercise.
2. Pay attention to the correct sitting posture, avoid sedentary, and get up and exercise every 1 hour.
3. Stand up straight and tuck in.
4. Use the backpack to move the center of gravity of the pelvis backwards.
5. Wear high heels for no more than 2 hours every day, and the heel height is 3 cm and no more than 5 cm.
6. Usually, you can stand on one leg, lift your feet (holding the wall with one hand and your ankle with the other for a few seconds), do semi-sit-ups (getting up slowly and lying down with your hands straight), and squat slightly to strengthen the pelvis.
7. Pelvic rolling
(1) Lie on your back, with your legs hip-width apart, your knees bent, and your fingertips and toes pointing straight ahead.
(2) Inhale and exhale, contract the hip muscles, and lift the spine off the ground one by one until the body is in a straight line, keeping the core tight.
(3) Inhale reversely and return to the initial position. This is 1 group, complete 3-5 groups.
8. Swimming style
(1) Lie prone, gently touch the cushion on your forehead, and put your arms on both sides of your head shoulder width to keep your scapula stable. Legs apart, arm width apart.
(2) Inhale, evenly mobilize the strength of the back, waist, buttocks and legs, and stretch the spine. Lift your brain and legs off the mat, breathe naturally, hold for a moment, stabilize your torso and tighten your hips.
(3) On the basis of keeping the trunk stable, alternately pat the limbs up and down and inhale for 5 times. Exhale 5 times to complete 5-8 groups.
9. Lift the shoulder bridge
(1) Lie on your back, with your legs hip-width apart, your knees bent, and your fingertips and toes pointing straight ahead.
(2) Inhale and exhale, contract the hip muscles, and lift the spine off the ground one by one until the body is in a straight line, keeping the core tight.
(3) Inhale, and stretch the right leg towards the ceiling on the premise of keeping the torso and bones inclined stably.
(4) Exhale, with the right leg stopping on the same plane as the left thigh. This is 1 group, repeat 3-5 groups and then repeat the exercise with the other leg.
Self-test method of pelvic anteversion 1. It is difficult to lie on your back for a long time while sleeping.
2. When standing slightly forward, you will have low back pain and habitual waist licking.
It is easy to lean against the wall unconsciously when standing.
4. Sitting in a chair will unconsciously tilt your legs.
5. It is easy to trip when walking, and the left and right soles have different degrees of wear.
6. Although I didn't lose my tooth, my mouth was crooked.
7. A little exercise will make you sweat.
8. When walking, O-shaped legs or knees tend to bend outward.
9. Although I am not sleepy, I often yawn.
10, although not tired, but I can't keep my eyes open.
If there are more than two items, the possibility of pelvic skew is very high, up to 8- 10, and pelvic skew may affect autonomic nerves.