How to correct pelvic anterior tilt? Treatment for anterior pelvic tilt

After suffering from pelvic tilt, patients will experience adverse reactions such as constipation and menstrual discomfort. The best way to correct it in time is to strengthen exercise. Lie on your back and lift your pelvis. Bend your knees in the supine position, use your feet and back as fulcrums, lift your pelvis, and then slowly lower it. Repeat 20 times. This movement can correct the anterior tilt of the lower pelvis.

1. Lie on your back and lift your pelvis. Bend your knees in the supine position. Use your feet and back as fulcrums to lift your pelvis, then slowly lower it. Repeat 20 times. This movement can correct the anterior tilt of the lower pelvis.

2. Bend over and pull the barbell. Pay attention to tighten your waist and abdomen and control your breathing rhythm every time you do the movement.

A. Flex and extend the hip in place, 4 sets, 15 reps. Pay attention to the standard of movements and do not bend the knees. Try to bend your spine as little as possible.

B. Jump forward on one leg, taking 25 steps for each leg as a set. Do five sets. Those who are overweight or have low ability can hold on to a wall or a companion.

3. Single-leg Romanian deadlift, the first version, 15 reps on each side, do five sets. Note: bending over is strictly prohibited. You must use your hip as the axis to do this movement.

4. Pedal up continuously, only do the forward version, one time with both feet up counts as one time, 20 times, three sets

5. Normal plank support, exhaustion, three sets,

6. Do Turkish get-up with bare hands, five times on each side, for four sets.

7. Single-leg hip bridge, 15 times each for one set, four sets

8. Repeat 2 and 3. If you are tired, skip this step.

9. Use a foam roller to relax your muscles.

10. Static stretching

After the first phase, I started to join Yu Ju Hyun's pelvic stretching and rehabilitation program.

1. Flexion and extension on the spot (added by yourself, not originally planned) + single-leg jump, forward, backward, inside, outside, two or three groups for each leg, 20 groups per group

2. Single-leg Romanian deadlift, second-level difficulty version, hold dumbbells or substitutes against the wall, three sets on each side, ten times,

3. Jump onto the pedal with one leg, forward version, five times on each side as a set, four sets. If you don't have a pedal at home, you can try jumping onto a pillow barefoot on a mat.

4. Simulate hurdles, below knee height: You can use a training bench in the gym, or you can occupy a Smith rack. At home, you can tie a rope between two chairs. Remember not to trip!!!

So you must practice this movement two weeks after the first training.

5. In this stage, you can start to do some formal training with a lower intensity. You can do some aerobics, or do a set of old man's circuit training, or run for 25 minutes.

6. The following part is still core training, and it still starts with ordinary plank support. Three sets, until exhaustion.

7. Do Turkish get-up with bare hands, three sets, five times on each side.

8. Single-leg hip bridge, 15 times three sets

9. Relax and stretch with foam roller.