Can pelvic tilt be restored?

The pelvis is very important for women. In particular, many women will find that their pelvis is asymmetrical or even tilted after giving birth, which has a great impact on the body. Can the tilted pelvis be restored? If you have such a situation, you can undergo pelvic repair and achieve ideal results through persistent treatment. The recovery of the pelvis can be achieved through some targeted methods, or you can consult a professional fitness trainer.

In daily life, when we observe a person from the front, we will find that the height of his pelvis (iliac crest) is different on the left and right, and he looks very awkward and unbalanced when walking. Then, it is very likely that this person has a tilted pelvis.

Incorrect sitting posture, car accidents, pregnancy and childbirth can all lead to pelvic tilt. Among them, incorrect sitting posture is the most common, such as crossing your legs for a long time, using one leg for support when standing, and using a backpack on one shoulder for a long time.

Generally speaking, there are three main common reasons for the up and down tilt of the pelvis: the first is that the waist and abdominal muscles on one side are too tense, causing the pelvis to tilt up and down; the second is that the abductor muscles on one side of the pelvis are too tight, causing the pelvis on that side to tilt downward and the pelvis on the other side to lift upward.

Long-term up and down tilt of the pelvis can directly lead to scoliosis in severe cases. Therefore, once pelvic tilt is discovered, it must be taken seriously and adjusted and improved as soon as possible. Usually, mild pelvic tilt is mainly caused by unilateral abductor muscle being relatively stiff (the other side is weak) and unilateral quadratus lumborum and abdominal muscles being relatively stiff (the other side is weak). Therefore, the way to adjust and improve is to relax the stiff side and strengthen the weakened side.

Methods/Steps

Taking the example of the pelvis being lower on the left and higher on the right, in yoga practice we should relax the left abductor muscles, quadratus lumborum muscles, and abdominal muscles, while strengthening these weakened muscles on the right side.

1. Relax the abductor muscles

2. Relax the quadratus lumborum muscle

3. Relax your abdominal muscles

4. Strengthen the abductor muscles

5. Strengthen the quadratus lumborum

6. Strengthen abdominal muscles

The above methods are for reference and discussion only. In real life, there are real cases where pelvic tilt may be accompanied by other problems.