Improve the sleeping posture, sitting posture and standing posture of pelvis. Every organ, bone and joint of the body has its own position. When their position deviates from the normal track, it is easy to cause some health problems. Below is a picture about improving the sleeping posture, sitting posture and standing posture of pelvis.

Improve the sleeping posture of pelvis forward leaning Picture 1 Correct sleeping posture of pelvis forward leaning:

1. Relevant authoritative experts suggest that the correct sleeping posture for pelvic forward leaning is to sleep on the back, and sleeping on the side will cause the stress on both sides of the human body to be inconsistent, which is not conducive to pelvic correction. When you are hungry, you can put a pillow core on your kneecap to adjust the balance of your joints.

2, correct the pelvis forward, you can do some small fitness exercises before going to bed. First lie flat on the bed, then tilt your legs and make a bicycle riding posture. Repeat for ten times, with an interval of 5 seconds and a time of 30 seconds.

3. Calisthenics correct pelvic bone forward, lie flat on the bed, lift your legs, make an angle of 90 degrees with the wound, and hold for 10 second, then slightly make your legs make an angle of 45 degrees with the bed surface, and hold for 10 second. Then the legs are 30 degrees and hold for 10 second.

2 Pelvic forward injury

1, which may cause joint displacement, and shaping after growth and development in the middle and late stages will affect the beauty and elegance of the body.

2. Abdominal fat gradually increases, the vertical integration of buttocks relaxes, and the human body curve is destroyed.

3, may cause changes in skeletal qi, making the human body more seriously unbalanced.

The correct sleeping posture of the pelvis forward should be mastered, and the pelvis can also be corrected when falling asleep. In addition, you should learn to do some small fitness exercises to correct the pelvis before going to bed.

3 Pelvic anteversion test

1, it is difficult to lie back for a long time when sleeping.

2. In the case of standing up, if the human body stretches forward, it will cause low back pain and subconsciously lick the waist.

3. It is very easy to lean against the wall unconsciously when standing up.

4. Sitting on a desk and chair will unconsciously tilt your legs.

5. It is very easy to fall down when walking, and the injury degree of the upper and lower soles is different.

6. Although I didn't lose my tooth, my mouth was crooked.

7. A little exercise will make you sweat.

8. In the case of walking, the O-leg or knee joint is very easy to bend outward.

9. Although not sleepy, I often yawn.

10, although not tired, but I can't keep my eyes open.

More than two items, the possibility of pelvic tilt is quite high, and the new item is as high as 8- 10, so pelvic tilt may affect the autonomic nervous system.

Obesity in the lower body, irregular menstruation, frequent headaches and other major reasons are due to pelvic tilt!

How to scientifically correct pelvic anteversion?

The first thing to do is to have the right posture.

Proper walking posture;

When standing, the center of gravity of the human body should be placed in front of the heel (that is, where the arch of the foot meets the heel), while standing and kneeling can focus on the position of the sciatic nerve;

Pay attention to whether you step on your waist every once in a while. No matter how you sit, the intervertebral disc is not pushed forward, but lifted upward. Once you realize that you have pushed the disc forward, you need to adjust it and raise the disc to the position of the lumbar spine.

Pay attention to whether you will tighten your abdomen and push forward with inertia force;

Secondly, we should train properly.

Exercises to release stress and communicate with muscle groups * *

The rectus femoris muscle Lashen erector spinae stretches the iliopsoas muscle.

Three groups in each posture, each time lasting 10-20 seconds.

Strengthen the practice of muscle group chat * *

Abdominal muscles, internal and external oblique muscles, gluteus maximus, hamstring muscles.

In addition to the following postures, there are many postures suitable for practicing * *

Do muscle exercises three to four times a week, with an interval of 48 hours, that is, once every other day.

You don't have to do all the poses at once. The muscles at the root of the thigh and the muscles at the back are practiced separately, and the muscles at the waist can be practiced every day.

There are 30 in each group and at least three groups in each posture. We must ensure standards and fatigue.

Picture 2 1 improving the sleeping posture, sitting posture and standing posture of the pelvis. What is pelvic anteversion?

Pelvic anteversion means that the human pelvis tilts forward from the normal position, which is a pathological phenomenon.

2. Symptoms of pelvic forward tilt

Pelvic forward tilt will lead to the imbalance of patients' body proportion, and also lead to dysmenorrhea, shoulder pain and other symptoms, which should be corrected in time.

3. The correct sleeping posture of the pelvis forward.

The correct sleeping position in the prophase of pelvis is supine position, because sleeping in lateral position is easy to cause stress imbalance on both sides of pelvis and induce sacroiliac joint dislocation.

Note: when sleeping in supine position, put a small pillow under the movable knee joint to adjust the balance of the joint.

4. The pelvis leans forward before going to bed.

1, exercise the flexibility of pelvic and lower limb ligaments: lie on your back, cycle with your legs, rest for 30 seconds, and do it ten times repeatedly.

2. Exercise psoas major and sacroiliac ligament: Lie on your back, straighten your legs and raise them to 45℃ with the bed surface, keep them for ten to twenty seconds, rest, and do them ten to twenty times repeatedly.

5. What are the hazards of pelvic forward tilt?

Prolonged tilting of pelvis will not only affect the appearance, but also seriously increase the burden on the lower back and neck, causing pain and shoulder and neck pain, and even affect the health of other bones and muscles.

Leaning the pelvis forward will bring great pressure to the lumbar spine, while pushing the hips back for a long time just to raise the hips will bring great strain to the lumbar spine and cause other problems.

6. Self-test the symptoms of pelvic forward tilt

1, it is difficult to lie on your back for a long time when you sleep.

2. lean forward when standing, causing low back pain and habitual waist rubbing.

It is easy to lean against the wall unconsciously when standing.

4. Sitting in a chair will unconsciously tilt your legs.

5. walk. Sometimes it is easy to trip, 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.

Improve the sleeping posture, sitting posture and standing posture of pelvic anteversion Picture 3 How is pelvic anteversion caused?

1 When sitting for a long time, the muscles of the abdomen and buttocks relax and are in a "vacation state". Over time, the strength will weaken, the inclination of the pelvis will not be maintained, and there will be a situation of leaning forward.

2 Female friends who wear high heels often wear high heels, which will move the center of gravity forward. In order to keep the body balanced, the brain will make adaptive adjustments, so the pelvis leans forward. The higher the heel of high-heeled shoes, the greater the influence on the center of gravity, and the greater the influence of pelvic forward tilt.

3 Obese female friends are too fat, too much fat accumulates in the abdomen, and the center of gravity moves forward, which will also cause the "high-heeled shoes effect", leading to the pelvis leaning forward.

4 improper exercise, improper posture during normal exercise will also lead to pelvic forward tilt. For example, people who often do some weight-bearing training, especially some weightlifters, carefully observe that most weightlifters will have pelvis leaning forward.

5 If a flat-footed female friend is flat-footed, for a long time, the center of gravity of the human body will change, and the center of gravity of the body will not fall in the normal bone position, but will abnormally mention the lumbar spine. At this time, the body will rotate the position of the pelvis to achieve balance, which will cause the pelvis to lean forward.

What sleeping position can correct pelvic anteversion?

Sleeping posture can't correct pelvis, but correct sleeping posture can prevent pelvis from shifting. The correct sleeping position should be to sleep on your back, keep your body level, put your hands on your sides naturally, and straighten your feet naturally. Friends who already have pelvic displacement should pay more attention to their sleeping posture at ordinary times, and it is not recommended to sleep on their side, so as not to aggravate pelvic displacement.

What's a good sleeping position for pelvic displacement?

Whether the pelvis leans forward or backward, it is recommended to sleep in supine position. Because sleeping in lateral position is easy to cause stress imbalance on both sides of pelvis, induce sacroiliac joint dislocation and aggravate the change of pelvic position. Therefore, it is recommended to sleep in supine position. Note: when sleeping in supine position, put a small pillow under the movable knee joint to adjust the balance of the joint.

Yoga action recommendation for correcting pelvic anteversion

1. Stretch your hips and back with your feet shoulder width apart. Clamp your hips with the strength of your waist, abdomen and back muscles, and slowly lift them so that your thighs, pelvis and waist and abdomen are in a straight line.

2, the bridge type uses the strength of the muscles of the waist, abdomen and back to clamp the hips and slowly lift them, so that the thighs, pelvis and waist and abdomen are connected in a straight line. Tips: The knees should be shoulder width. When the body is lowered, the spine should be lowered from the thoracic vertebra, lumbar vertebra and coccygeal vertebra in turn.

3, sitting posture back muscles stretch straight back sitting in a chair, arms up, lean forward, let the chest slowly stick to the thigh, palms touch the ground. Stretch the back muscles that have been squeezed for a long time.

4. Relax the foam shaft and lie on your back on the foam shaft, bend your knees and hips, and let the foam shaft roll back through the extension of your legs. This action relieves the muscle tension in the back and waist caused by the forward tilt of the pelvis.