How to correct pelvic tilt

Pelvic tilt is still quite common in our daily life, mainly due to sitting for a long time and other reasons, it needs to be corrected in time, otherwise long-term pelvic tilt will not only affect the appearance, but also cause constipation, menstrual pain and other problems, in addition, it will also aggravate the back and pelvic tilt, it is still quite common in our daily life, mainly due to sitting for a long time and other reasons, it needs to be corrected in time, otherwise long-term pelvic tilt will not only affect the appearance, but also cause constipation, menstrual pain and other problems, and aggravate the pressure on the back and neck, causing neck pain, and serious pelvic tilt will also affect the health of bones and muscles. Therefore, everyone must pay attention to pelvic tilt. So, how do you determine whether you have an anterior pelvic tilt? How to correct pelvic tilt? Let’s take a look at the detailed introduction to pelvic tilt below.

How to determine if you have anterior pelvic tilt?

If you want to know whether you have pelvic tilt, it is very simple. Find a flat wall, then stand up naturally against the wall, and then look at the gap between the vertebral disc and the wall. If the gap is relatively large and you can easily fit a fist in it, it means that you have pelvic tilt and you need to correct it in time. So, how to correct pelvic tilt? Let's come together and look down.

How to correct anterior pelvic tilt?

1. Step on the book with your heels facing downwards

Take off your shoes, go barefoot, prepare a 20mm thick book, step on the forefoot, step down on the heel, maintain the high wedge posture, maintain a group for 30 seconds, do 3-5 groups, persist for a period of time, can effectively improve the condition of pelvic tilt.

2. Stand against a wall

Find a flat wall, lean against the wall, keep a fist-sized distance between your heels and the wall, then naturally lower your shoulders, raise your hands to the sides, keeping the same height as your shoulders, with your arms, back and buttocks mainly close to the wall, and then find your pelvis to maintain a neutral position. When the pelvis extends forward, the intervertebral disc moves away from the wall, and when the pelvis tilts backward, the intervertebral disc should be close to the wall. One group of 10 times, 2-3 groups at a time, persisting for a period of time, is also helpful for the condition of pelvic tilt.

3. Downward Dog Yoga Fitness

This exercise can help us relax our lower back muscles and improve pelvic tilt. The specific steps are: Downward-facing dog targets the erector spinae and widens the back of the feet and buttocks. At the beginning, the posture is in a push-up posture, with the palms of your hands aligned directly below your shoulders, and then use your core strength to move your body up to an inverted V shape, with your buttocks pushing towards the ceiling. If there is excessive tension in the hamstring muscles, a slight bend in the foot is acceptable. Hold for 30-60 seconds.

4. Accumulation and release chain training

This exercise primarily targets the buttocks and hamstrings. The key method is: lie flat on the ground, bend your legs, place your feet flat on the floor, shoulder-width apart, and place your arms lightly on both sides of your body. Then lift your pelvis off the ground until your upper torso and thighs form a straight line. Hold for 2 seconds, then gradually reduce, and then repeat 8-12 times. If you persist for a period of time, you can also effectively improve the pelvic tilt.

5. Prevent the causes of pelvic tilt

Try to reduce long periods of sitting, increase exercise, and correct bad habits such as stepping on the waist, sticking out the buttocks, crossing the legs, and working at a desk for a long time as these behaviors are the main factors causing pelvic tilt.

Summary: Once the pelvic tilt occurs, it should be corrected as soon as possible, otherwise long-term pelvic tilt will be very harmful to health. Because the posture of pelvic front exercise is relatively professional, many people may not master it in time and the effect is not ideal. Therefore, it is recommended that everyone can find a professional yoga teacher for training or a doctor for understanding, so that the effect of pelvic front exercise will be more obvious.