What to do if your pelvis is tilted forward

Parents will hear people say that their pelvis is beginning to deform, but they cannot find the cause of the deformation. The first and most common one is pelvic tilt. This may be due to not paying attention to the correct posture, or often not paying attention to adjusting one's sitting posture, which will lead to symptoms of pelvic tilt. Usually, some methods should be used to exercise to achieve the best correction effect.

method

Abdominal muscle training. Plank. Everyone is familiar with the plank movement. Lie on your stomach with your elbows bent and supported on the ground. Keep your elbows and shoulders at right angles to your body, and use your toes and forearms to support your weight. Keep your body straight at all times and maintain this position for as long as possible.

Stretch and relax your back muscles. Lumbar tension and discomfort are also important causes of pelvic tilt. It is very important to stretch and relax the back muscles. You can relax by doing the following two actions. The first is to adopt the kneeling prayer posture, sitting on the heels, stretching the hands forward, and fully contracting the abdomen to feel the entire back arched like a sail. The second movement is an exercise that parents often do, which is to use a foam roller to roll the waist muscles. These two movements, one stretching and the other rolling, can effectively relax the waist muscles.

Strengthens the buttocks and hamstrings. Because these two muscles can cause the pelvis to tilt posteriorly. Therefore, supine hip extension is also a very important posture correction exercise. Note that when doing this movement, you should fully bend your knees and hook your toes, and lift your hips until your shoulders, hips and knees are in a straight line. 16 per set, repeat 3-4 sets. Lower your legs slowly and don't let your hips completely touch the ground.

Iliopsoas stretch. Shortening of the iliopsoas muscle will affect the extensibility and elasticity of the muscle, so it is very important to relax the iliopsoas muscle. For people with lower back discomfort, fully stretching and relaxing the iliopsoas muscle can often have a magical effect in relieving lower back pain. The main key to this movement is the lunge, with the back knee placed on the yoga mat and the center of gravity moved forward. Hold for 15-30 seconds and repeat 3-5 sets. This exercise stretches the iliopsoas muscle.

Wearing negative heel shoes, which are higher in the front and lower in the back, can effectively reduce pelvic tilt and lumbar curvature. Or using the same principle, you can go barefoot, with the forefoot stepping on a 20 mm thick book and your heels on the ground. This can also relieve the symptoms of pelvic tilt.