How to correct sleeping posture with anterior pelvic tilt

Pelvic tilt is a kind of psychological distortion, which will cause the patient's body proportion imbalance, and will also cause symptoms such as menstrual pain and shoulder pain. Doctors say that the best correct sleeping position to treat pelvic tilt is to sleep supinely. Have you persisted in sleeping like that? Let's take a look together below.

1Correct sleeping position with pelvic forward tilt

1. What is pelvic anterior tilt?

Anterior pelvic tilt refers to the condition in which the pelvis is tilted forward compared to the normal position.

2. Pelvic Anterior Tilt Symptoms

Pelvic tilt can cause the patient's body proportions to be out of balance, and can also cause the patient to experience symptoms such as menstrual pain and shoulder pain, so it should be corrected immediately.

3. Correct sleeping position with pelvic forward tilt:

1. Authoritative experts suggest that the correct sleeping position for anterior pelvic tilt is to sleep supinely. Sleeping on the side will cause inconsistent forces on both sides of the human body, which is not conducive to pelvic correction. You can put a pillow on your kneecap when you sleep to adjust the balance of the joints.

2. To correct pelvic tilt, you can do some small exercises before going to bed. Lie flat on the bed, then lift your legs up and do a bicycle posture. Repeat ten times, with 5 seconds between each repetition, and a total of 30 seconds per repetition.

3. Exercise to correct pelvic tilt: Lie flat on the bed, raise your legs to form a 90-degree angle with the wound, hold for 10 seconds, then slightly lower your legs to a 45-degree angle with the bed, and hold for 10 seconds. Then place your legs at 30 degrees and hold for 10 seconds.

2. The harm of pelvic tilt

1. It may cause displacement of joints, and the final shape after growth and development in the middle and late stages will affect the beauty of the body shape.

2. Belly fat gradually grows, the buttocks become vertically integrated and loose, and the body curve is destroyed.

3. It may cause bone deformation and make the human body seriously unbalanced.

The correct sleeping position with pelvic forward tilt should be mastered, and the pelvis can also be corrected before falling asleep. In addition, you should also learn to do some small exercises to correct the pelvis before going to bed.

3. Tests for anterior pelvic tilt

1. It is difficult to lie on your back for a long time when sleeping.

2. When standing up, the body stretches forward a little, which causes back pain and subconsciously pounding the waist.

3. When standing up, it is very easy to lean against the wall unconsciously.

4. When sitting at a table or chair, you will cross your legs unconsciously.

5. It is easy to fall while walking, and the damage degree of the upper and lower soles is different.

6. Although no teeth have fallen out, the mouth is indeed crooked.

7. You will sweat after a little exercise.

8. When walking, it is easy to have bow legs or knees bent outward.

9. I yawn frequently even though I am not sleepy.

10. Although I am not tired, I can't open my eyes.

If there are more than two items, the possibility of pelvic tilt is quite high. If there are as many as 8-10 new items, the pelvis may be tilted to the point of affecting the autonomic nervous system.

The main reasons for lower body fat, irregular menstruation, frequent headaches, etc. are due to pelvic tilt!

4 How to correct pelvic tilt scientifically

First of all, you need to have the right posture

Proper walking posture;

When standing up, the center of gravity of the human body should be placed in front of the heel (that is, the junction of the arch of the foot and the heel), while standing and kneeling can put the center of gravity on the location point of the sciatic nerve;

Pay attention to whether you are leaning back every now and then. Regardless of your sitting posture, the intervertebral disc should not be pushed forward, but should be lifted up. Once you find that you have pushed the intervertebral disc forward, you need to adjust it and lift the intervertebral disc to the position of the lumbar spine;

Pay attention to whether you will use inertia to tighten your abdomen and push forward;

Secondly, we must carry out training properly

Release stress muscle group chat exercises**

Rectus femoris stretch erector spinae stretch iliopsoas

Do three sets of each pose, holding each for 10-20 seconds

Strengthening muscle group chat exercises

Abdominal muscles Internal and external obliques Gluteus maximus Hamstrings

In addition to the following postures, there are many postures suitable for practicing **

Muscle training should be done three to four times a week, with 48 hours between each session, that is, once every two days.

You don't have to do all the poses at once. The thigh muscles and back muscles can be trained separately. The waist muscles can be trained every day.

30 reps per set, at least three sets per posture, make sure to reach standard and exhaustion