How is pelvic anteversion caused? The position of pelvis can often reflect the health status of women. Some people find that their pelvic position is gradually leaning forward during physical examination, and they have been particularly afraid of causing injuries. How is leaning forward under the pelvis?

How does pelvic anteversion cause 1 1, sedentary

When sitting, the muscles of the abdomen and buttocks are relaxed and 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.

Step 2 wear high heels

Female friends often wear high heels, which will move the body's 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. Obesity

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", which will lead to the pelvis leaning forward.

4. Improper exercise

Improper posture during exercise can also lead to pelvis leaning forward, for example, people who often do some weight-bearing training, especially some weightlifters. If you observe carefully, most weightlifters will have this kind of pelvis leaning forward.

5, there are flat feet

If a female friend has flat feet, the center of gravity of the human body will change after a long time, and the center of gravity of the body will not fall on 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.

How is pelvic anteversion caused? 2 How to correct pelvic anteversion?

1, abdominal muscle training. Flat support. Everyone is familiar with the action of flat support. Lie prone with your elbows bent on the ground, elbows and shoulders at right angles to your body, and support your weight with your toes and forearms. Keep your body straight at all times and keep this posture for as long as possible.

2, back muscles stretch and relax. Tension and discomfort in the waist are also important reasons for pelvic forward tilt. Stretching and relaxing back muscles is very important. You can relax by the following two actions. The first is to bow down, sit on the heel with your hips, stretch your hands forward, and arch your whole back like a sail, which makes you feel full. The second action is an action that everyone often does, rolling and kneading the waist muscles with a foam roller. These two movements can effectively relax the waist muscles by pulling and rolling.

3. Strengthen the muscles of buttocks and thighs. Because the force of these two muscles can make the pelvis lean backwards. Therefore, supine hip lifting is also a very important posture correction exercise. Pay attention to fully bend your knees and hook your toes when doing this action, and lift your hips to the shoulders, hips and knees in a straight line. 16 each group, repeat.

3-4 groups. Slow down your legs and don't completely touch the ground.

4, iliopsoas muscle traction. The shortening of iliopsoas muscle will affect the ductility and elasticity of muscle, so the relaxation of iliopsoas muscle is very important. For people with low back pain, fully stretching and relaxing iliopsoas muscle will bring magical effect of relieving low back pain. The key point of this action is lunge, with the knees of the hind legs attached to the yoga mat and the center of gravity moving forward 15-30 seconds, which can be repeated for 3-5 groups. This action can stretch the iliopsoas muscle.

5, wearing negative heel shoes, negative heel shoes are high in front and low in back, which can effectively reduce pelvic forward tilt and lumbar curvature. Or the same principle can be barefoot, forefoot stepping on a 20 mm thick book, heel stepping on the ground, can also alleviate the symptoms of pelvic forward tilt.

How is pelvic anteversion caused?

1, some people often lean backwards, which is one reason, especially some ladies lean upwards for their own beauty;

2. Some people sit for a long time. They often put a lumbar pillow at the waist, and the lumbar pillow is only placed at the waist, so that the lumbar curvature is pressed forward, that is, the normal lumbar curvature is a certain lumbar curvature. If you press forward, the pelvis naturally leans forward, which is caused by lumbar deformation;

3, lumbar spinal stenosis, lumbar curvature is too large, lumbar spondylolisthesis, etc. It will also cause the pelvis to lean forward;

4. There is another kind of person who has a big belly. You can see a paunchy person's stomach stretching forward and his upper body leaning back. The pelvis will lean forward in this state, which is for the pelvis and lumbar spine as a whole. The pelvis leans forward, causing some pelvic lesions. Many of these patients will have painful lesions in the hip joint and lumbar spine, which has a great impact.

How to judge whether your pelvis leans forward?

It's easy to know if your pelvis is leaning forward. Find a flat wall, then stand against the wall in a natural state, and then look at the gap between the lumbar vertebrae and the wall. If the gap is large, you can easily put your fist in it, indicating that the pelvis is leaning forward and needs to be corrected in time. So, how to correct pelvic anteversion? Let's look down together

Skills of correcting pelvic anteversion

1, negative with the book.

Take off your shoes, go barefoot, prepare a book with a thickness of about 20mm, step on the front foot and the heel low, and keep the posture of high front and thick bottom. Keep one group for 30 seconds and do 3-5 groups for a period of time, which can effectively improve the situation of pelvic anteversion.

Step 2 stand against the wall

Find a flat wall with your back against the wall, leaving a fist distance between your heel and the wall, then naturally sink your shoulders, raise your hands horizontally, keep them shoulder-height, and keep your arms, back and hips close to the wall, then look for pelvic neutrality. When the pelvis leans forward, the lumbar spine should leave the wall, and when the pelvis leans backward, the lumbar spine should stick to the wall. One group 10 times, 2-3 groups each time, for a period of time, is also helpful for pelvic forward tilt.

3. Dog Yoga

This exercise can help us relax the muscles of the lower back and improve the pelvic forward tilt. Specific operation method: The prone dog aims at erector spinae and stretches the back of legs and buttocks. At first, the action is push-ups, the palm is aimed at the lower part of the shoulder, and then the core muscles are used to make the body move upward into an inverted V shape, and the buttocks exert force on the ceiling. If the muscles at the back of the thigh are too tight, it is acceptable to bend the leg slightly. Hold for 30-60 seconds.

4. Bridge training

The exercise is mainly aimed at the buttocks and the back of thighs. The main method is to lie flat on the ground with your legs bent, your feet flat on the floor, shoulder width apart, and your arms lightly on your sides. Then lift the pelvis off the ground until the upper body and thighs form a straight line. Keep it for 2 seconds, slowly put it down, and then repeat it for 8- 12 times for a period of time, which can also effectively improve pelvic anteversion.

5. Avoid the inducement of pelvic forward tilt.

Try to avoid sitting for a long time, exercise more, and get rid of these bad habits as soon as possible, such as collapse, pouting, crossing your legs, working at your desk for a long time, etc., because these behaviors are the main factors leading to pelvic forward tilt.

How is pelvic anteversion caused? 3 how to correct pelvic anteversion?

1, relax your front thigh muscles. We will use a foam shaft, put the foam shaft under your thigh, and then you roll back and forth while keeping breathing evenly. This action takes nearly a minute.

2. Relax the back muscles, put the foam shaft on our waist and back, put your hands on your chest, roll back and forth, roll up to your shoulder blades, and roll down to your waist for about 30 seconds at a time.

3. Stretch the iliopsoas muscle. Kneel on the ground with one foot, support with one foot, put your hands on our knees, stand up straight, and push our knees with your hands for one minute.

4. Stretch the front side of the thigh, with one foot kneeling on the ground and one foot supporting the ground, then hook the hind leg and hold it with one hand for 30 seconds to one minute, then change the other foot and hold it with the other hand for the same time. If you feel that holding it with one hand is not irritating, you can hold your feet with both hands at the same time and keep breathing evenly.

What's the harm of pelvis leaning forward?

1, the proportion of human body is unbalanced. Pelvic deformation will cause visceral prolapse, abdominal bulge, lateral development of buttocks, sagging and so on. , and then destroy the body curve. On the other hand, pelvic deformation will burden the femoral joint, which will lead to joint distortion and aggravate the internal and external splayed leg shape.

2, the lower body is obese. Because the pelvic tilt will lead to the whole body tilt, so that the activities of various parts are limited, and then cause muscle decline. Muscle is the only place to burn fat. If muscle strength (that is, fat metabolism function) is also low, fat will accumulate.

3, constipation, dysmenorrhea, menstrual discomfort, etc. 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, such as intestinal peristalsis. Chronic constipation is mostly related to this.

If the pelvis leans forward, it depends on whether it causes obstacles to other organs, including squeezing the uterus and cervix. Some people's pelvis tilt, which may destroy reproductive function, lead to bloated figure and so on. Therefore, everyone should pay more attention to treatment measures, master pelvic protection methods, and correct pelvic position.