It is difficult to throw the pelvis forward, and postpartum mommy is also on the list.
It is not easy for pregnant mothers to lose weight after childbirth! A well-known tribesman who worked out six-pack muscles by fitness three months after delivery mentioned in her new book "Exercise, Become a Better Self" that the reason why the lower abdomen is still protruding after delivery may not be obesity, but the bad posture caused by the pelvis leaning forward. In addition to postpartum mommy, office workers who often wear high heels, have weak abdomen and are sedentary are all high-risk groups with pelvic forward tilt.
The pelvis leans forward because the spine is bent, which causes the organs to droop easily and the abdomen to protrude, and then affects the waist and abdomen muscles to be in a tight or too loose state for a long time, making the posture show an abnormal curve, which will lead to hunchback, and the cervical vertebrae and knees are under too much pressure for a long time. No matter how hard you try, you can't effectively relieve the waist pain.
The muscle mother further explained that when walking and standing normally, the center of gravity should fall on the sacrum, but when the posture is not good, the center of gravity easily falls on the lumbar spine. When the center of gravity changes and the body rotates the pelvis to rebalance, the problem of pelvis leaning forward will occur. If the rectus abdominis and gluteus maximus have no strength, and the lower back muscles and iliopsoas muscles are too tight, it will cause "lower cross syndrome".
Quickly appease women with small bellies after delivery, strengthen abdominal muscles and relax waist muscles.
To know whether your pelvis leans forward, you can first find a wall, with your back and hips close to the wall and your palms on the gap between the wall and your waist. If the space between the lumbar spine and the wall is larger than your palm, your pelvis is leaning forward. The muscular mother said that it is not difficult to solve the problem of "small belly woman" caused by pelvic forward tilt. As long as we strengthen the core muscles including the abdomen and relax the long-term tense waist muscles, we can slowly improve.
Step 1 Improve pelvic anteversion: Stretch psoas muscle.
Action 1: open your feet and sit with your knees bent; Press your body forward.
Action 2: Keep stretching 15 to 60 seconds, and then rest.
The second step to improve pelvic anteversion: training iliopsoas muscle+anterior thigh muscle.
Action 1: Take a kneeling position, stride forward with one foot, and then push your hips down (forward) 15 to 60 seconds.
Action 2: imitate the action 1, but this time pull the heel up 15 to 60 seconds, and then change the foot.