With the increasing updating of science and technology, many sub-health terms have emerged in modern life: hunchback with chest, head leading forward, lumbar muscle strain, pelvic anteversion, retroversion and so on.
The biggest reason for these problems in body posture is: sitting for a long time! The forward inclination of the pelvis will not only cause the body to be out of shape, making the lower abdomen protrude and the hips droop.
It will also change the physiological curvature of the lumbar spine, leading to low back pain.
Many O-legs /x-legs are also associated with pelvic anteversion! So how do I detect if I have a pelvic anteversion? We recommend: for the triangle plane test, put your hands naturally on the lower abdomen, place the palm root at the ilium (the most prominent position of your pelvis), and at the same time, put your thumb and four fingertips opposite each other, put the middle finger directly above the pubic bone, and close your hands into an inverted triangle.
If the thumb is higher than the other fingers, the pelvis is leaning forward.
Today, I share a set of physiotherapy sequence for self-improvement of pelvic anteversion, which can be practiced at home! Action 01 Bend the left knee in front, and keep the right knee and lower leg on the ground The spine is extended and the hips are level and centered Pay attention to the core tightening and slightly roll the tailbone Stop for 8-10 breaths and move to the other side 02 Standing position, armchair or wall Inhale, bend your right leg back and bring your knees together Grasp the right instep with the right hand, and keep the heel close to the hip Stop for 8-10 breaths and move to the other side 03 Enter the bracket support and pay attention to the core startup Feel the tightness of abdominal, back and hip muscles Keep your upper body in a straight line and push your heels farther Stop for 8-10 breaths 04 Kneel on both knees and enter the pug pose Keep your thighs vertical and your arms straight The core is tightened and the lumbar spine is extended Stop for 8-10 breaths 05 Quadruped support position, hands shoulder width apart Inhale, rotate the pelvis forward, and extend the spine Exhale, with the pelvis rolled back to the tailbone, including the chest and back arch Pay attention to tightening the core and practice 8-10 movements dynamically 06 In supine position, the legs are slightly wider than the hips with knees bent apart Inhale, rotate the pelvis upward, and lift the waist away from the cushion surface Exhale, rotate your pelvis downward, and keep your back on the ground Dynamic practice 8-10 movements 07 Lie on your back with your legs bent over your ankles Exhale, tighten your core, and lift your hips up The spine goes up section by section and the chest is raised Dynamic practice 8-10 movements 08 Sit with knees bent and shoulder blades close to the edge of the sofa Bend your elbows and put your arms on the edge of the sofa Exhale and roll the tailbone, pushing the pubis upward The thighs, abdomen and chest are in a straight line Dynamic practice 8-10 movements 09 Supine position with legs raised on the sofa Exhale, tighten the core, and roll the tailbone The feet are pressed down and the hips are pushed up Dynamic practice 8-10 times of action 10 Finally, return to the worship pose and stay for 3-5 minutes.
If you find that you have a pelvic forward tilt, you must pay attention to it in time to avoid greater harm to your body.
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