1, buttocks up may be pelvis forward.
Breast enhancement and hip lifting have always been a symbol of women's cuteness, but do you know? A woman's ass is too upturned, which may be caused by her pelvis leaning forward. Incorrect posture for a long time in daily life, hidden flat feet, wearing high heels for a long time, and improper movements during exercise all have the opportunity to lead to pelvic forward tilt.
2. What is pelvic anteversion?
Our spine, pelvis and other bones have a concept of "neutral position" in medicine, which is the most natural state of bone arrangement. In this posture, the human body exerts the greatest natural force and suffers the least pain, which is simply the healthiest.
When the pelvis leans forward, the position of the spine, femur and even other bones will change. Our lumbar spine will droop forward and our thighs and calves will lean forward. What is shown is that the ugly ass sticks out, the belly protrudes forward, and most people bow their backs.
3. Self-test pelvic forward tilt
(1) Forward detection
Stand up straight with your back against the wall. If you can put down a fist at the distance between your waist and the front, it means that your pelvis is leaning forward seriously. If you can only put down your open palm, your pelvis is healthy.
(2) Living habits detection
1, it is difficult to lie on your back for a long time when you sleep.
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.
4. How to correct it
(1) Pelvic type
Practicing this movement is helpful to accelerate pelvic blood gas circulation, promote pelvic closing force and correct pelvic forward tilt.
Step 1: Sit, with the bottoms of the two pedals facing each other, with your hands and fingers pulled to one side of your body and your knees touching the ground;
Step 2: Stand up straight, inhale, and then exhale. At the same time, first put the forearm close to the ground, and then slowly lower the upper body forward;
Step 3: First put the lower abdomen close to the ground, then the chest and chin close to the ground in turn. After exhaling all the gas, tighten the anal sphincter, pause for a minute, inhale, lift the upper body and end the action.
(2) Chord types
But when the pelvis leans to the left or backward, it will cause low back pain, abnormal reproductive organs, visceral diseases, gynecological diseases and neuralgia. Chord posture can help correct one or both pelvic anteversion.
Step 1: sit on the ground, put your hands and fingers behind your head, inhale, and spread your arms to your sides;
Step 2: Exhale and lean to the left. At this time, look at the right forearm. Try to lean, inhale, straighten your upper body, exhale and relax.
Attention! When practicing movements, focus on the lower abdomen.
(3) Inverted bow type
By lifting the buttocks and tightening the coccyx, it is helpful to correct the pelvic anteversion. Sedentary white-collar workers can practice more.
Step 1: Lie on your back, bend your legs and grab your ankles with both hands;
Step 2: After inhaling, lift your hips as far as possible when exhaling. This action belongs to a relatively simple arch action, and you can also practice while inhaling. Pay attention to inhale hard and exhale gently;
(4) Yamagata style
A key action to correct pelvic anteversion is to tighten the coccyx. Yamanashi is the process of standing straight like a mountain and quietly feeling the tension and straightness of coccyx, muscles and spine.
Step 1: put your feet together, keep upright, and naturally hang your arms at your sides;
Step 2: make the knee tense, pull the muscles at the knee upwards and tighten the sphincter at the anus;
The third step: abdomen, slightly chest, chest, chin, straight spine and neck;
Step 4: bear the whole body weight evenly with both feet, look forward, breathe naturally, and hold on for 1-3 minutes.
5. What's the harm of not correcting it?
(1) leads to obesity in buttocks and abdomen.
The pelvis is connected to the femur of the spine and the posterior skull behind the head. If the pelvis is deformed, these bones will also be distorted, which will make the proportion of the upper body and the lower body unbalanced, which will lead to sagging internal organs, bulging lower abdomen, lateral development of buttocks and sagging.
In addition, because the pelvic tilt will lead to the whole body tilt, the activities of various parts will be restricted, resulting in muscle decline. Muscle is the only place to burn fat. If muscle strength (that is, fat metabolism function) is also low, fat accumulation will be faster.
(2) the external splay is aggravated
Pelvic deformation will burden the femoral joint, lead to joint distortion and aggravate the internal and external splayed leg shape.
(3) Constipation and dysmenorrhea.
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. For example, the function of intestinal peristalsis will be weakened accordingly. Chronic constipation is mostly related to this.
(4) Shoulder and neck pain, backache.
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
Because the pelvis is tilted, the blood vessels are compressed, which hinders the normal circulation of warm blood. In addition, the muscles that originally 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, which is easy to cause chronic fatigue.
(6) causing chills
Long-term pelvic forward tilt will lead to muscle tension and stiffness, resulting in poor blood and lymph flow. After giving birth, many women often feel cold in the waist and abdomen, cold in the limbs, and fear of cold is related to excessive pelvic forward tilt.
6. Causes of pelvic forward tilt
1. The most common reason is that due to our long-term work at the desk, the muscle in front of the hip, the iliopsoas muscle, is shortened, and the stretching elasticity of this muscle is reduced over time, which leads to the forward rotation of the pelvis by this muscle, which leads to the forward tilt of the pelvis.
In addition, people with beer bellies, pregnant women and office women wearing high heels often have this posture. Whether it's a beer belly, high heels, or fetal reasons, because the center of gravity moves forward, it will pull the body forward, and it is impossible to bend over when walking normally, so it will pull the body back with the strength of the waist, which will eventually lead to the "pseudo hip-lifting" posture of "standing in front and tilting back", which will lead to lumbar muscle strain for a long time.