Male pelvic tilt

Pelvic tilt is still relatively common in our daily life, mainly due to sitting for a long time and other reasons. It needs to be corrected immediately, otherwise long-term pelvic tilt will not only affect the appearance, but also cause constipation, menstrual pain and other problems. In addition, it will continue to aggravate the back and pelvic tilt. It is still relatively common in our daily life, mainly due to sitting for a long time and other reasons. It needs to be corrected immediately, otherwise long-term pelvic tilt will not only affect the appearance, but also cause constipation, menstrual pain and other problems, and aggravate the pressure on the back and neck, causing neck pain. If the pelvic tilt is serious, it will continue to affect the health of the bones and muscles. Therefore, we must pay attention to pelvic anterior tilt. So, how to judge whether you have pelvic anterior tilt? And how to correct pelvic anterior tilt? Let's take a look at the detailed introduction of pelvic anterior tilt below.

How to determine whether you have anterior pelvic tilt?

It is very simple to know whether you have pelvic tilt. Find a flat wall, then lean against it, stand up naturally, and then look at the gap between the intervertebral disc and the wall. If the gap is large and you can easily fit a fist in it, it means you have pelvic tilt and need to correct it immediately. So, how to correct pelvic tilt? Let's take a look at it together.

How to correct pelvic anterior tilt?

1. Step on the book with the heel of the negative foot

Take off your shoes, go barefoot, prepare a 20mm thick book in advance, step on the front of the foot, step down on the back heel, maintain the posture of high front wedge heel, maintain a group for 30 seconds, do 3-5 groups, persist for a period of time, can effectively improve the condition of pelvic anterior tilt.

2. Stand against the wall

Find a flat wall and lean against it, leaving a fist-sized distance between your heels and the wall. Then naturally move your shoulders down, raise your hands to the side, and keep the same height-width ratio as your shoulders. Keep your arms, back, and buttocks close to the wall, and then find a neutral position for your pelvis. When the pelvis is extended forward, the intervertebral disc leaves the wall, and when the pelvis is tilted backward, the intervertebral disc should be close to the wall. Do 10 times in a group, 2-3 groups at a time, and persist for a period of time, which will also help the condition of pelvic tilt.

3. Downward Dog Yoga Fitness

This exercise can help us release the pressure on our lower back muscles and improve the pelvic tilt. The specific steps are: Downward-facing dog focuses on the vertebral muscles and widens the legs and the back of the buttocks. At the beginning, the posture is a push-up posture, with the palms of the hands aligned directly below the shoulders, and then use the core strength to move the body upwards to an inverted V shape, with the buttocks exerting force on the ceiling. If the muscles on the back of the thigh are too tight, it is acceptable to slightly bend the legs. Persist for 30-60 seconds.

4. Accumulation chain training

This exercise focuses on the buttocks and the back of the thighs. The key method is: lie flat on the ground, bend your legs, place your feet flat on the floor, shoulder-width apart, and place your arms lightly on both sides of your body. Then lift your pelvis off the ground until your upper body and thighs form a straight line. Hold for 2 seconds, then gradually reduce, and then repeat 8-12 times. If you persist for a period of time, you can also effectively improve the pelvic forward tilt.

5. Prevent the causes of pelvic tilt

Try to reduce long periods of sitting and increase exercise. Bad habits such as stepping on the waist, sticking out the buttocks, crossing the legs, and long-term desk work should be corrected as soon as possible, because these personal behaviors are the key factors causing pelvic anterior tilt.

Summary: Once the pelvic anterior tilt occurs, it is necessary to correct it as soon as possible, otherwise long-term pelvic anterior tilt will be very harmful to health. Because the posture of pelvic anterior tilt training is more professional, many people may not master it in time, and the actual effect is not ideal. Therefore, it is recommended that everyone can find a professional yoga teacher to learn training or a doctor to understand, so that the actual effect of pelvic anterior tilt training will be more obvious.