Anterior pelvic tilt is a problem that many people may encounter. However, if this situation occurs, timely measures must be taken to avoid damaging one's physical health. Therefore, how to correct pelvic tilt is a concern for everyone. Below, we will carefully discuss this issue, which we believe will be of great help to patients.
How to correct pelvic anterior tilt
1. Abdominal muscle training. Flat support. The action of flat support is very familiar to everyone. Lie prone, bend your elbows on the ground, keep your elbow and shoulder joints at right angles to your body, and use your toes and forearms to support your weight. Always keep your body straight and maintain this position for as long as possible.
2. Stretch and relax the muscles in the back. Low back tension and discomfort are also important causes of pelvic tilt. Stretching and relaxing the muscles in the back is very important. Adopting a kneeling prayer posture, sit with your hips on your heels, extend your hands forward, and fully contract your abdomen to feel your entire back arching up like a sail.
3. Enhance the muscles in the buttocks and back of the thighs. Because exerting force on these two muscles can cause the pelvis to tilt backwards. So lying down and keeping your hips straight is also a very important posture correction exercise. When performing this action, be sure to fully bend your knees and hook your toes, and lift your hips up to the shoulders and knees in a straight line.
4. Iliopsoas muscle traction. Shortening the iliopsoas muscle can affect its extensibility and elasticity, so relaxing the iliopsoas muscle is crucial. For people who experience discomfort in the lower back, fully stretching and relaxing the iliopsoas muscle can often have a miraculous effect in relieving back pain. The main technique of this movement is archery, with the hind legs and knees pressed against the yoga mat, the center of gravity moved forward, and held for 15-30 seconds.
How to sleep with pelvic tilt forward
1. People with forward pelvic tilt are generally not recommended to sleep on their side for a long time, as it can easily cause an imbalance of forces on both sides of the pelvis, leading to sacroiliac joint displacement. It is best to lie in a supine position and place a small pillow under the knee joint to adjust joint balance.
2. Lie flat on your back. Perform cycling movements with both legs, take a 30 second break, and repeat ten times. This will be more beneficial to your health.
The forward tilting of the pelvic bone is very harmful to the human body, as it can cause problems such as sagging of internal organs, bulging of the lower abdomen, and lateral development and sagging of the buttocks, thereby deforming our body shape. Serious cases can also lead to the occurrence of various diseases and problems, so once such a situation occurs, it is necessary to correct it in a timely manner.
