How to judge your pelvis forward? It is a woman's nature to love beauty, and leaning forward of pelvis is an influential charm, which should be discovered in time. I collected information about how to judge my pelvic inclination. Let's have a look.

How to judge what it feels like to lean forward 1?

Pelvic anteversion means that the pelvic position tilts forward by a certain angle, which is a pathological phenomenon of pelvic position deviation. The most obvious performance of women with inclined pelvis is that the lower abdomen is raised, the buttocks are backward, and the lumbosacral part is depressed forward. When they walk, they look a bit like their hips are pursed at the back and their waists are upright at the front. This kind of woman looks a little hunchbacked and ugly.

How to judge whether your pelvis leans forward?

The first self-test method

Specific practice: 1, the buttocks and back are attached to the wall, and then the hands are clenched into fists and stuffed into the gap between the lumbar vertebrae and the wall.

2, if you can put down a punch, it means that the pelvis leans forward. Note: this method is not suitable for people with more buttocks.

Triangle self-test method

Specific practice: 1, keep standing vertically, put your hands on your lower abdomen, and form an inverted triangle along the shape of "briefs".

2. If the plane of the triangle is perpendicular to the ground, it is a normal pelvis; If this plane is inclined to the ground, it means that the pelvis is leaning forward. This method is suitable for everyone.

How to correct pelvic anteversion?

1, flat support prone, elbows bent on the ground, elbows vertical to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.

2. Bend your knees on the hip bridge, lie on your back on the ground, clamp your hips with the strength of your waist, abdomen and back muscles, and slowly lift them up to make your thighs, pelvis and waist and abdomen connect in a straight line. Then the hips are hard and slow, and the control is restored.

3, lunge This action uses a big lunge, the hind legs and knees are attached to the yoga mat, and the center of gravity moves forward, so that you can fully feel that the iliopsoas muscle in front of the buttocks is being pulled, and keep it for 15-30 seconds, and you can repeat 3-5 groups.

What's the harm of pelvis leaning forward?

1, the direct impact on the appearance of pelvis is to make the whole abdomen protrude forward and the posture is ugly. Protruding the abdomen forward for a long time will put pressure on the spine, that is to say, the center of gravity of the body moves forward, resulting in deformation of the spine and easy hunchback. Hips develop horizontally and thighs are strong.

2, exercise is easy to strain friends with pelvic forward tilt symptoms. When doing some fitness training, such as squat, it is difficult to find the stress point of the target muscle group because the stress structure of each muscle group changes, and it is easy to strain.

3. Other women whose pelvis leans forward are also prone to constipation, dysmenorrhea and menstrual discomfort.

How to judge your pelvic anteversion 2 How to find and improve pelvic anteversion.

What is pelvic anteversion?

The pelvis is the center of the human body and the key point of our human body's center of gravity, coordination and balance. Pelvic tilt, as its name implies, is a phenomenon of pelvic displacement, including pelvic forward tilt, pelvic backward tilt and pelvic lateral displacement. If the muscles of the legs, hips, core and back are in an unbalanced state, it may make the pelvis unable to maintain a neutral position, resulting in a morbid pelvic tilt. That is, the anterior pelvis descends and the posterior pelvis rises. The most common cause of pelvic forward tilt is that the muscles of legs, hips, hips, core and back are in an unbalanced state, which makes the pelvis unable to maintain a neutral position.

Causes of pelvic anteversion

Unequal exercise on both sides of the body, sedentary lifestyle or incorrect posture will lead to muscle imbalance. Severe pelvic anteversion is caused by some weak/long muscles, such as rectus abdominis, lateral oblique muscle, gluteus muscle and posterior thigh muscle, while strong muscles include iliopsoas, quadriceps femoris, tensor fascia lata and erector spinae's group. When these muscles are out of balance in length, strength and softness, it is easy to form the problem of pelvis leaning forward.

Causes of pelvic retroversion

In addition, I will also explain to you the pelvic retroversion and pelvic lateral displacement, and make a comparison.

Pelvic kyphosis is caused by the imbalance between the muscles of the core and legs, and the imbalance of the muscles of the lower body causes the pelvis to tilt backward and downward. However, pelvic backward tilt is not as common as pelvic forward tilt, which is caused by the imbalance of contralateral muscles. Generally speaking, both runners and sedentary office workers are weaker than quadriceps and psoas. People who are at risk of pelvic recline are mainly fitness exercisers who focus too much on the muscles of hips, back thighs and abdomen. Straight leg hard lifting and kicking training are two kinds of fitness exercises with high probability that the muscles at the back of buttocks and thighs are tighter than those at the waist and quadriceps femoris. Any single exercise focusing on abdominal muscles may lead to imbalance between abdomen and back.

Symptoms of pelvic anteversion

The forward tilt of pelvis leads to the imbalance of other muscles in the body. Because the pelvis leans forward, the distance from the pelvis to the buttocks is shortened, which makes the gluteal flexors shorter and tighter. As time goes on, the hip flexor will keep this state and continue to pull the front of the pelvis down. As the back of the pelvis tilts upward (higher), the muscles of the lower back shrink and contract because of the decrease in length. As a result, the waist will become arched and the hips may begin to protrude. The further consequence is to weaken the posterior thigh, gluteal muscles and core muscles.

Conclusion: Tight gluteal flexors, quadriceps femoris/quadriceps femoris, lower back muscles, weaker gluteal muscles, posterior thigh muscles and core muscles will exert extra pressure on the back and spine, causing pain, inflammation, spasm and pressure.

Possible effects of pelvic anteversion on human body

In fact, most people have the problem of pelvic forward tilt, but the degree is different. Severe pelvic anteversion leads to poor athletic performance, knee pain, low back pain and other musculoskeletal diseases, which increases the risk.

How to detect whether you have pelvic anteversion?

Thomas test is a very popular physical examination test to test whether the pelvis leans forward. The test was named after Dr. Hegh Thomas (1834-1891), a British orthopedic surgeon. Measure the length of hip muscles to determine the tightness of hip flexors. The muscles that can be analyzed by Thomas test are iliotibial tract muscle, quadriceps femoris muscle and iliopsoas muscle.

During the test, the subject lies on his back on the examination table and tests by bending his hips. While the other leg remains relaxed and drooping.

Let the subject lie on his back slowly, and put his spine in the middle of his thigh on the examination table. Make sure the waist touches the examination table. Next, ask the subjects to lift their knees to their chest, then release one of their legs and gently put them down.

If the subject's thigh can touch the examination table, it means that the iliopsoas muscle is very healthy.

If the thigh leaves the examination table slightly, it is a phenomenon of muscle tension.

If the patient's knee flexion angle is less than or equal to 70, it means that the rectus femoris is tight.

How to correct pelvic anteversion?

In order to correct the problem of pelvic tilt, we must operate in the opposite direction to the cause of pelvic tilt. The following is a brief summary of several important projects you need to do:

Relax and stretch the contracted hip flexors.

Relax and stretch the quadriceps/thighs.

Stretch the lower back

Enhance the strength of hips and the back of thighs.

Strengthen the core

The pelvis leans forward to recover the hip flexion muscles.

First of all, we will focus on the gluteal flexors that become short and tight because of sedentary and other factors. Too tight hip flexors will lower the pelvis, causing the pelvis to lean forward.

Use a foam roller and place it between the ground and the hip flexors. Roll this small area and apply pressure to the drum.

Quadriceps rolling

Next, roll the thigh area. Use the foam roller again, put it on the ground as usual, and press it with your thighs. Slowly roll your quadriceps up and down on the roller. If you want to be more advanced, you can use something smaller than a foam roller, such as a small ball like softball.

Tensor fasciae latae rolling

To further relax your hips, you can roll and relax the tensor fascia lata located on the outer side of the upper thigh. This action is similar to rolling hip flexors, except that the body tilt angle is increased by 45 degrees.

After rolling through the foam roller to release the tight muscles, you can continue to stretch in the next step.

Kneeling hip flexor extension

The goal is to stretch your hip flexors. Starting from kneeling on the floor, lunge forward with your left foot and bend your legs at 90 degrees. Lean forward while keeping your back straight and your pelvis leaning forward or left and right. Keep stretching for 30 to 45 seconds and finish stretching for two to five times. Repeat the other side.

It is recommended to do dog yoga under exercise with the pelvis leaning forward.

Help relax back muscles. The face-down dog aimed at erector spinae, extending to the back of the leg and buttocks. Start with push-ups, align your palms under your shoulders, and apply force to the core muscles. Move your body upward into an inverted V-shape, and push your hips toward the ceiling. If the muscles at the back of the thigh are too tight, it is acceptable to bend the leg slightly. Hold for 30 to 60 seconds.

bridge type

The goal of the bridge is the hip and the back of the thigh. Lie flat on the floor with your back bent, your feet flat on the floor, shoulder-width apart, and your arms gently at your sides. Lift the pelvis off the ground until the upper body and thighs are in a straight line. Hold for 2 seconds, slowly put it down, and then repeat 8 to 12 times.

Be sure to tighten the gluteus and abdominal muscles in this position to maintain the correct bridge.

deep squat

Helps strengthen your glutes, thighs and quadriceps. From the standing position, your feet are shoulder width apart, look straight ahead and imagine yourself sitting in a chair. When your thighs are parallel to the ground, keep your abdomen tight and your back neutral. Move the pelvis forward slightly and push yourself back to the standing position. Repeat 10 to 15 times. Note: Make sure your knees don't cross your toes during squat exercise, and remember to keep your back neutral during the whole exercise.

I hope this article can help you to further understand pelvic anteversion and improve this problem. A healthy hip joint is very important for efficient movements, because most of the strength during exercise comes from the hip joint. Jump, sprint or hard lift ... Wait, you can't finish these exercises easily without strong hips. A person's posture is as important as the hip joint, and many times the wrong posture is caused by the hip joint. So you should pay more attention to the posture of hip joint. Once the hip is "corrected", many other posture problems will automatically improve.