Correcting the bending deformation of pelvis has a great relationship with preventing the aging of lumbar muscles. If you exercise your muscle strength hard, you can prevent low metabolism and stay young forever.

In fact, there is another place besides the back bone that needs to be guarded against its deformation, and that is the pelvis. The pelvis is located at an inclination angle of about 30O from the dorsal bone, which is equivalent to the top of the femoral joint. The pelvis will also be deformed due to low muscle strength. And although the deformation is different from front to back, left and right, one thing they have in common is that they destroy the balance of muscles. This has a lot to do with living habits. For example, cross your legs and stand with one leg loaded. It will destroy muscles and has a great connection with pelvic deformation.

Once the muscle strength is destroyed due to pelvic deformation, the body will be deformed. Moreover, the pelvis is closely related to the femoral joint, so the deformation of pelvis will weaken the femoral joint, which will affect the walking speed and reduce the pace. In fact, the action of "walking" has a lot to do with metabolism. Slower and slower speed and smaller stride are all manifestations of a slight decline in metabolism. In other words, smaller pelvis leads to decreased metabolism and makes people fat.

As the key to correct pelvic deformation, it is psoas major muscle. Connecting the spine and femur is psoas major, which is the muscle that stabilizes the pelvis. This muscle plays an important role in maintaining standing posture and lifting legs. It can be said that it plays an important role in walking.

The psoas major will age with age, and the elderly will easily stumble, which is the reason why the psoas major becomes old. From now on, everyone should pay attention to it, and don't wait for the pelvis to get worse and worse before lying down. The slimming exercise we are going to introduce below is to exercise the strength of all muscles around the waist, including the waist muscles. Correct the deformation of pelvis from now on, maintain a high level of metabolism and a healthy waist!

Bent back

You can also exercise the transverse abdominis by abdominal contraction.

basin

Tilt forward 30 degrees

Pelvis 30O

Bend into an s shape

Cervical vertebra (7 segments)

Thoracic vertebra (12)

Lumbar vertebrae (5 segments)

sacrum

Femoral joint

BM confrontation exercise

basis

basin

1

Exercise the muscles around the pelvis

BM confrontation exercise

1

Inhale through the nose, expand your chest, and open your arms at a wide angle.

② Stretch your left leg with your toes pointing to the ground, and try to stretch backwards.

(3) Exhale from the mouth and retract the stomach for 5 seconds.

(4) Make sure that the buttocks exert force to the left.

⑤ Inhale through your nose, lean back as far as possible, and then try to take a step forward.

⑥ Take a step, put your arms together and twist your body to the left as far as possible.

⑦ Exhale from the mouth, and at the same time, close the abdomen, and keep it for 5 seconds.

● Connect 1 ~ 2, and exchange about 5 ~ 10 groups.

2

It will be better to increase the amount of training appropriately.

Recommended for people with femoral joint sclerosis.

2

Femoral joint and upper body are twisted at the same time

BM confrontation exercise

Sit in a chair with your hands crossed behind your head.

(2) Stretch your left leg with your toes facing up.

3 Breathe in from the nose while the left foot falls outward, leave a certain width on the knee, and twist the upper body as far as possible to the right.

④ Exhale from the mouth and retract the stomach at the same time, and keep it for 5 seconds.

⑤ While inhaling from the nose, the left foot falls inward, the right knee moves close to the left knee, and the body bends to the left as far as possible.

⑥ Confirm that the right abdominal muscle becomes hard.

⑦ Exhale from the mouth, and at the same time, close the abdomen, and keep it for 5 seconds.

Put your hands on your legs and open them as wide as possible.

Pet-name ruby inhale through your nose and twist your right shoulder inward.

The attending can feel the scapular muscles moving.

Exhale from the mouth, and at the same time, abdomen, hold for 5 seconds.

● Connect 1 ~ 3 to make two groups, and vice versa.

BM stretching movement

basis

1

Maintain muscle balance around the pelvis.

BM stretching movement

1

① Lift the left leg, and the knee of the right leg is slightly bent.

② Stretch your arms and inhale through your nose to keep your upper body balanced.

(3) Keep the upper body in this position and keep the left leg as straight as possible.

(4) Exhale from the mouth and keep it for 5 seconds.

● Left and right once each.

2

BM stretching movement

(1) Keep your legs down and stretch your upper body.

(2) Left leg backward, hands together upward.

Inhale through your nose, lift your chin and stretch your upper body as much as possible.

④ Keep balance and exhale through your mouth for 5 seconds.

● Left and right once each.

⑤ Inhale through the nose, so that the leg that has stepped back is kept on the same level with the other leg.

⑥ Bend your left knee into 90O and kneel down.

⑦ Twist your upper body as much as possible, and put your hands down to the left.

⑧ Exhale from the mouth and hold it for 5 seconds.

● Left and right once each.

Pet-name ruby stand with stride shoulder width.

Attending hands crossed behind your back, body down.

Put your hands across your head at the back of your body, exhale from your mouth and take back your stomach for 5 seconds.

Don't bend your knees. Try to put your hand on your head. ※.

basin

basis

1

Stretch your hips.

BM equipment practice

① Lie on your back with your hands under your waist.

② Bend the left knee and lift the right leg upward.

(3) Inhale from the nose and extend the raised right leg to the left hip as far as possible.

④ Inhale from the mouth, hold for 3 seconds, and return to the original position.

The action of ● 1 ~ 2 is repeated 5 times, and vice versa.

The upper body and the bent left leg cannot move. ※.

It will be better to increase the amount of training appropriately.

Recommended for people who don't usually walk.

2

Compressing the muscles around the femoral joint

BM equipment practice

① Sit sideways, put your left hand on the ground and inhale through your nose.

② Exhale from the mouth, and press the muscles of the thigh root on one side of the body with your right hand for 3 seconds.

Repeat 5 times, and vice versa.

three

Knead the gluteus medius.

BM equipment practice

(1) Sit in the chair.

② Inhale from the nose and then spit out from the mouth, rub the gluteus medius with the whole palm, and exert slight force.

● Repeat 3 times, and vice versa.

* Handling principle

When you notice that there is something wrong with your pelvis, you should report it to the rehabilitation department, and a professional doctor or rehabilitation technician will "recuperate" your health, so that the medical quality can be guaranteed! Because there are many folk therapies such as traditional massage in the workshop, the quality is mixed. If you are unlucky, it will not only help you recover, but may even lead to more problems.

Knee to chest ~ ~ knee touching chest movement

1. Lying on the bed, one foot can be placed flat or bent on the bed, and the other foot can be folded. Enlarge the knees to the chest position as much as possible, and the left and right feet 10 times. (10 second (times)-10 times)

2. After one knee touches the chest, put your hands around your feet and bend your knees. Also, enlarge your knees to the chest position as much as possible and feel the feeling of stretching your spine. (10 second (times)-10 times)

Pelvic deformation cannot be recovered by itself, but it can be prevented beforehand. Wearing high heels will lean forward because of gravity. In order to keep straight, the lower part of the spine is squeezed, causing low back pain. As long as the knee touches the chest for 5 minutes every day, the pressure on the lower part of the spine and pelvis can be easily relieved without worrying about the problems of pelvis and spine.

Reduction of hip bone

Although there are congenital restrictions on the width of hip bone, through this gym equipment, the muscles of hip and thigh can be strengthened, the leg bone can be rotated, the hip can be slightly reduced visually, and the figure looks more graceful.

Prevention of pelvic misalignment

The pelvis can be said that the "lower" beam is not straight and the "upper" beam is crooked, because the dislocation of the pelvis will lead to the skew of the spine. To be beautiful, "straightness" is a very important visual aesthetic.

(1) Don't cross your legs.

(2) Wear high heels for no more than 2 hours, and the heel height should be 3cm, not more than 5cm.

(3) Do pelvic exercise after delivery.

(4) Once there is trauma, seek medical treatment immediately, without delay.

* Does yoga enlarge the pelvis?

Yoga is dominated by lacing, stretching in all directions, and the movements are closed and released without expanding the pelvis.

* If you like to stand for three or seven steps, will your pelvis get bigger?

It won't get bigger, but it has the problem of pelvic skew. Skew pelvis can lead to scoliosis. If you can, avoid these three seven steps. If you feel tired standing, find a place to sit down and rest.

I don't know if the above methods are effective, I hope I can help you.