Male pelvic tilt

After suffering from pelvic anterior tilt, patients will experience side effects such as constipation and menstrual discomfort. The best way to correct it in time is to strengthen your body. Lie flat on your back and stretch your pelvis, lie on your back with your knees bent, use your feet and back as support points, stretch your pelvis, and then gradually drop it down. Repeat 20 times. This posture can correct pelvic anterior tilt.

How to correct pelvic anterior tilt

1. Lie flat and stretch out your pelvis. Lie on your back with your knees bent. Use your feet and back as support points. Stretch out your pelvis and then gradually drop down. Repeat 20 times. This posture can correct the anterior tilt of the pelvis.

2. Lower your head and pull the dumbbells tight. Remember to tighten your waist and abdomen every time you do the pose, and control your breathing rhythmically.

A. Flex and extend your hips in situ, 4 sets, 15 reps. Pay attention to the standard posture and do not bend your knees. Try to avoid bending your spine.

B. Jump forward on one leg, with 25 steps for each leg as a set. Do five sets. Those with low rest ability can hold on to a wall or a partner.

3. Single-leg Estonian pull, the first version, 15 upper and lower reps as a group, do five groups. Note that you are not allowed to lower your head, and you must use your hip as the axis to do this position.

4. Keep moving the pedals up, only do the forward version, one time for both feet, 20 times, three sets

5. Normal plank, exhaustion, three sets,

6. Do Turkish get-ups with bare hands, five times each for one set, do four sets for sure.

7. Single-leg hip bridge, 15 times up and down for one set, 4 sets

8. Repeat 2 and 3. If you are already too tired, you can ignore this step.

9. Use a foam roller to release stressed muscles.

10. Static stretching

Phase 1 completed. Just started to add Yuzhuxuan's pelvic stretching and rehabilitation treatment plan. Phase 2

1. Standing still with hip flexion and extension (additional, not planned) Single leg hop, forward, backward, for experts, non-professionals, two or three sets for each upper and lower leg, 20 sets for each set

2. Single-leg Estonian pull, second difficulty level version, hold the barbell or a substitute with your hand on the wall, three sets up and down, ten times,

3. Jump onto the foot pedal with one leg, move forward, and do five times up and down as a set. Do four sets. If you don't have a foot pedal at home, you can try jumping onto the pillow barefoot on a soft mat.

4. Simulation of crossing the hurdle, knee height-width ratio: You can use a training bench in a fitness club, or you can use a Smith rack. At home, you can tie a rope between two tables and chairs. Remember not to fall!!!

Therefore, you must practice this posture two weeks after the first training.

5. In this section, you can add less stressful physical training. You can do some dance moves, or do a set of old-fashioned circuit training methods, or run for 25 minutes.

6. The next step is core training, and it starts with the normal plank push-up. Do three sets until you are exhausted.

7. Turkish get-ups without any equipment, three sets, five times up and five times each.

8. Single-leg hip bridge, 15 times three sets

9. Use foam roller to release pressure and stretch.