Fake hip breadth

Many people know fake hip breadth, but the fake hip breadth that existed before pregnancy and the new fake hip breadth after pregnancy are two principles. Talk about fake hip breadth after pregnancy.

You can see the femoral head, femoral neck, greater trochanter of femur, and the femoral neck forms a certain angle with the femur. During childbirth and pregnancy, the hip joint will become loose, and the whole femoral head will run out obliquely along the direction of the femoral neck when it is loose. So at this time, a fake hip breadth was formed. Originally, the pelvis should be the width of the iliac wing, but because the femoral head and the greater trochanter of the femur are excessively outward, the bottom looks very wide, so it is called a false hip breadth.

Therefore, it is very important to stabilize the hip joint in the new postpartum holiday in hip breadth.

Mom's ass

Many people will become their mother's ass after giving birth. She is convex and concave.

The reason is that the piriformis muscle from the sacrum to the greater trochanter of the femur becomes tight, so some mothers will start to walk in the external figure after delivery, and the whole thigh root is external rotation and the deep muscle is depressed. To solve the mother's buttocks, we must first relax the piriformis muscle, otherwise many people will find that the buttocks have become tight after practicing for a long time, but there is still a depression in the middle. Therefore, if the piriformis is not relaxed, it is difficult to change the shape of mother's buttocks.

Hips droop and legs are thick.

The whole hip and leg are related, so put the hip and leg together to practice. During pregnancy, the buttocks become flat, loose and drooping, but the legs begin to thicken, not getting fat, but the muscles become thicker and thicker.

Because during pregnancy, the stomach increases, and sometimes with the pelvis moving forward, the gluteal muscles will exert less force. At this time, after the weight of your body increases, your legs still have to bear the weight, so your leg muscles will become stronger and stronger.

If you want to shape your stovepipe after delivery, you need to practice your gluteal muscles, let them learn to exert their strength, and then stretch your leg muscles on the basis of gluteal muscles, so that your gluteal muscles can be practiced well.

During pregnancy, the hamstring muscle at the back of the leg becomes very tense because it has to support the weight on it. When the hamstring muscle is tense, it will pull down the gluteus muscle related to it, which is why the buttocks will sag. So some mothers practice their hips very well, but never stretch their legs, so their hips will droop and be full and not upturned. So after practicing your hips, you must stretch your legs.

In addition, when practicing hip somersault, it is best to do training at the position where the legs are stretched. At this time, the training effect of buttocks will be better.

Besides muscle training, we should change our walking habits. When walking, there is a principle called gluteal muscle priority principle, that is to say, when gluteal muscle has strength, it is very light when walking, so the more you walk, the more beautiful your hips are and the thinner your legs are.

If the gluteal muscles are not strong enough, this person feels that his feet can't leave the ground when he walks, and he feels that he is rubbing on the ground. Even if there are a few millimeters of small steps on the ground, he can trip her, indicating that her gluteal muscles have no strength. When the gluteal muscles are strong, the legs can leave the ground very lightly and the bouncing function will be very good.

Medial fat of thigh root

Many mothers have more and more fat in the inner thigh root after delivery. Even before giving birth, the thigh root may rub and start to turn red, or when wearing pants, they will find that the thigh root begins to fluff, pilling or break easily. This shows that there is a lot of fat at the root of the thigh.

The fat at the root of the thigh is because the adductor muscle is difficult to exert force after the front of the pelvis is opened. So do some adductor training after delivery. It is difficult to stretch the adductor muscle after delivery because it needs to be stretched outward, and the pelvis will open at this time. Therefore, it is necessary to do more stable adductor muscle wrapping training, so that the thigh root of adductor muscle can wrap the bone inward and reduce this part of fat, which is the shaping of hip and leg.

To sum up, the principle of hip and leg muscle training is: let the hip muscles tighten and lift, let the leg muscles stretch, and let it wrap the bones in the middle when stretching, so that the leg shape can look good.

2. Relaxation and activity of hips and legs

Through the stimulation of some techniques and tools, these hip and leg muscles can be better started in the later practice.

The roller activates the buttocks.

You need a foam roller to roll your hips, so that the muscles of your hips can be tightened better and started better later. The roller should be selected with protrusions to stimulate muscle tightening.

Sit on the roller with your hips, your feet on the ground and your hands behind your body. Then try to put your right foot on your left thigh, lean to the right, and push your left hand to the inside of your right thigh. Try to put all your weight on your right hip and the roller and roll back and forth quickly here. You can feel your hips stimulated. Scroll about 1 min.

If you roll very relaxed, you relax the fascia. Now you want to tighten your gluteal muscles, roll quickly, which will make you start better behind the muscles.

Then roll the other side and ask mom if it hurts on both sides. The more obvious the pain, the more severe it may start during practice, so you need to do more stimulation and tumbling on that side.

The roller releases the rear of the leg.

Rolling stretches the muscles at the back of the thigh, allowing them to stretch better for a while, so that the hip lines can be lifted up.

The back of the thigh is placed on the roller and the hand is supported on two bricks. The teacher's hand should be placed on the mother's thigh corresponding to the position of the roller, and the body weight should be pressed up and rolled back and forth with her. Don't go too fast at this time, just slow down a little. It takes about 20 times to scroll.

Fascia ball releases piriformis muscle.

Use the fascia ball to relax the muscles that need to be relaxed, relax the piriformis muscle and improve the shape of mom's buttocks.

Now put a fascia ball in the connecting line between the right femoral greater trochanter and sacrum, support the ground with both hands, and tilt your right foot to the left thigh. Because the piriformis is horizontally long, now let the pelvis swing left and right and relax in the direction of piriformis.

Where you feel the most pain, just stop there for 40 seconds to 1 minute. When staying, if possible, lift the heel of the supporting foot a little to increase the pressure. At this time, you should feel that your hips are not tightened and relax infinitely on the fascia ball.

40 seconds to 1 min, heel landing, and then swing left and right. Then take the ball out.

Be the other side. Similarly, let her compare which side of the pain is more obvious, indicating that the piriformis here needs more relaxation and can do more groups.

The fascia ball releases tensor fascia lata.

When tensor fascia lata is excessively tense, it will affect gluteal muscle tightening. After release, it is very helpful to change the postpartum pelvic widening and adjust the width of the false hip. Because there is a ligament outside called iliotibial tract, which is a combination of tensor fascia lata and gluteus maximus, the shape of iliotibial tract can be well adjusted after tensor fascia lata is released.

The tensor fascia lata is outside the pelvis, so the fascia ball is placed directly below the lateral iliac wing, and the parturient needs to lie on the fascia ball. Scroll up and down, you can find a place where you feel the most pain, stay there and feel the full weight of your body pressing on it for 40 seconds.

Then do the other side, and do more groups on the more painful side.

Be sure to balance the muscles on both sides before practicing hips and legs, otherwise the pelvis will be crooked after practicing. We hope the pelvis is correct. We have corrected the pelvis before, but because the muscles were not balanced, these muscle forces pulled the adjusted pelvis crooked in the process of starting to exert force. Therefore, these muscles must be balanced first, so that the strength that begins when tightening later is balanced.

Loosen the front side of the leg by hand.

The technique of relaxing the legs can make the morphological changes of the thighs more obvious after training. The order is the anterolateral and medial thigh.

Generally, in postpartum repair, the front thigh will not be rolled with a roller, because it needs to be supported by an elbow plate, so that mother may easily feel uncomfortable, and it is difficult for you to help her control stability in this posture, so the front thigh is more manual.

In the middle of the front thigh, rectus femoris, lateral thigh and medial thigh. Each muscle has its own contraction direction, but during pregnancy, these muscles are particularly prone to adhesion.

You need to slide the two seams between these three muscles separately by hand. After practicing the front thigh for a while, she will feel that the stretching is more obvious, and she can feel that the muscles wrap the bones inward.

1) joint between rectus femoris and medial femoris.

Let mom come to the supine position. First, find the medial upper corner of the patella and go up to the medial side of the pubic symphysis. This slip needs to be released by hand.

From the upper inner corner of the patella, two thumbs are folded together and pressed in. It feels as if you want to gently explore the bone and slide it up and down, as if you can separate the muscles on the left and right sides. Then continue to slide up and down in the upward moving position. This line must be crossed at least three times.

Don't push too hard. If it is too big, some mothers will feel very painful, and this pain should be within the acceptable range of mothers.

If she feels itchy, don't take her hand away, because after you put it back, she will still itch. If you don't do it when she itches, stop for a while and she will stop itching. In addition, if the intensity is slightly increased, she can feel the pain. When the teacher's hand strength is not enough, he will send his body center of gravity up, because the thicker the muscles are sent up.

2) the joint between rectus femoris and lateral femoris

The lateral point is from the external superior angle of patella to the point outside groin 1/3. You must feel your fingers go down first, as if you can touch the bones. Of course, if mom feels very painful, you should be gentle. Also walk three times from bottom to top.

Many mothers will find that their front thighs are very prominent after giving birth. Walk three times on the inside and three times on the outside. After a while, the front side of her thigh will be much thinner.

Manually release the side leg.

If you roll the outer thigh with a roller, you need side support. If the lateral support uses the wrong force, the force is on the shoulder and neck. Therefore, the lateral thigh is also released by hand after delivery. This method is labor-saving and effective.

Let mother lie on her back, kneel on one side and step on the ground. The teacher sat aside and pushed her tibial tuberosity to the midline of the outer thigh, that is, the iliotibial tract. After resisting, put her hand on her leg and fix it, then the teacher gently slides her leg left and right, so that she can feel very sore. Then move the position towards the pelvis. Repeat. It is also from bottom to top three times.

Loosen the inside of the leg by hand.

Lying on the right side, the normal posture is to let the thigh forward, and then put a pillow under the leg to support it. But here, for everyone to see clearly, the thighs of the teaching assistants are backward.

There are two ways to loosen it. 1 the method is to roll with your arms, and the teacher rolls up and down with his arms near the knee on the inner thigh.

If some mothers think this is acceptable, then the second method can be used, which will hurt a little. If she finds 1 hard to accept, then try to reduce the strength. Mom is more sensitive after childbirth. Don't use special stimulation. Don't let her keep putting up with it. I just think the pain is just acceptable to her.

The second technique is that the thumb slides up and down on the muscle space between the inner thighs. The same strength does not need to be given too much at once, she must feel that she can accept it. Also walk three times from bottom to top.

After loosening, you should do a little press, measure it with your mother's own hand, point your knees up four times, and do a little press here. At first, she will feel very painful, and after a while, the pain will gradually ease and become lighter and lighter.

The release of this leg is not complete until she feels the pain is obviously relieved. Then do the other side.

Manual activation of gluteus medius muscle

Lie on your right side and bend your knees. This action is mainly to improve the lateral depression of the hip and stimulate the middle gluteus muscle here to get a better start.

The teacher put her elbow in the depression to match her breathing. When inhaling deeply and exhaling deeply, the lower waist is lifted off the floor, and the teacher's elbow is pushed in the direction of ribs. At the same time, her legs are Zhang Kaicheng-like clams, which relax and stimulate repeatedly when inhaling.

She will feel that this side of the buttocks will be very sour when stimulated, and this sour feeling will be brought in later practice, and the buttocks will be well practiced. Then do the other side.

3. Hip and leg training

Next, I will take you to train your hips and legs to improve postpartum gluteal muscle relaxation, collapse, sagging, lateral depression and false hip breadth.

Clamping internal and external rotation-improving mother's buttocks

Clam-shaped legs rotate inside and outside, which is a very good action to improve the depression. Let mom concentrate all her attention on the hip depression.

Lie on your side and put a Pilates trap above your knees, so that mothers can turn their thighs up, touch their heels and hook their feet. Now there is nothing under her side waist. Let her side waist take the initiative to leave the ground and keep her arm length.

When practicing muscle strength, make sure she is fully loaded. (1) So hold the circle into an ellipse first, and then feel the thigh recover, close to the sunken position of the hip. The teacher's hand can be placed in a concave position, and the thigh is close to the teacher's hand. The pelvis can't lean backwards, feel the hip line tilt up a little. Belly in, keep your lower back off the ground, and the circle is always oval.

(2) Here is the external rotation position, which gradually turns into internal rotation, internal and external rotation alternately, the thigh is constantly inserted back into the pit position, and all the above controls.

(3) Finally, it is very important to keep your legs level. The whole leg is level with the ground, hook your feet, and do a small range of upward loop fibrillation. The sooner you break it, the better. Provided that the waist can't move. If you can't control it, the teacher will help push the pelvis to stabilize your waist, and then you will feel more sour in your hips.

(4) After stopping, lift it to the highest level, keep your legs level, and do a small amount of flexion and extension on your hips, that is, the thighs tremble back and forth. The teacher continued to help him stabilize his pelvis.

Hip joint insertion-increasing the width of artificial hip joint

To train the stability of hip joint insertion, the thigh should be upward and the greater trochanter of femur should be inward, so that the hip joint can be stable.

Still in this position, the side waist is raised, the heel is in a straight line with the upper body, and the hips are tilted.

(1) The thigh is propped up, and the root of the thigh is inserted backwards. The teacher puts a hand on the femoral trochanter and feels that it should be closed and left the teacher's hand.

(2) The teacher's other hand is placed on the front of her thigh to block it, so you can resist each other a little and never leave. When exhaling, the calf should be straight forward, and the front side of the thigh should not touch the teacher's hand, so that the hip can be tightened steadily, so that the hip joint can be felt to retract inward. When inhaling, bend your knees backwards. When exhaling, bend and stretch your knees repeatedly, not too fast.

There are two directions of force, one is to the pelvis and the other is to the floor, so the higher the foot is lifted, the more stable the hip joint is here.

(3) Finally, keep a straight posture, raise the circle, keep the front side of the thigh against the teacher's hand, let the thigh rotate outward, hook the toes to find the sky as far as possible, keep the pelvis upright, tilt the hips upward, and draw a small circle with the heel inward, so that her femoral head can be inserted backwards and more stable.

This action can make her hips start better, stabilize her hip joint insertion and improve the false hip breadth caused by hip joint relaxation.

Gluteal muscle fullness

Still in this position, let your legs go forward. At this time, the upper body and thighs are 90 degrees, thighs and calves are 90 degrees, and feet are hooked. Mom can put her hand under her waist and never put it down.

(1) Legs are held up horizontally, and the teacher's hands are opened wider on the side of the waist, in the middle of the hips, and the thighs are backward, so you can feel the teacher's hands. Hips up.

(2) The thighs are raised and the calves are as straight as possible. Steady, start the thigh alternately external rotation and internal rotation, tiptoe to find the sky, and then find the ground, alternately. Stabilize the pelvis. Don't swing back and forth. The whole gluteal muscles are getting fuller and fuller, and the buttocks are tilted a little. If she can't lean up, the teacher can raise her hand.

(3) After completion, keep the legs straight and keep the brace, insert the thighs backward, and the whole buttocks begin to be full of blood and keep it for a period of time.

At this time, the hips are tightening, but the muscles at the back of the thighs are lengthening. Therefore, when practicing gluteal muscles in the hamstring elongation position, you will feel that your legs are more and more obviously wrapped around the middle bone, and your hips are getting tighter and tighter. When she exhales, her legs fall and the circle is taken out. At this time, she will feel that her hips are very sour, and the whole gluteal muscles are full at 360 degrees.