The pelvis can provide good protection for women's ovaries, uterus, and other organs. If the pelvis tilts, these organs will lose the protection of the pelvis, and many diseases are prone to occur. Therefore, if women have pelvic tilt, they must exercise and treat it in a timely manner, otherwise various gynecological diseases will follow one after another. So, what are the exercise methods for pelvic tilt?
What are the exercise methods for pelvic tilt?
Yoga simple stretching exercises help you relax your pelvis. Remember to do them on both sides, at least 3 times on each side.
1、 Single leg pigeon king style
Therapeutic effect: Stretching the pelvic and surrounding muscles that can easily cause discomfort symptoms, correcting pelvic, hip, leg joints and muscles
1. Sitting posture, with feet straight and together, hands placed behind the body, and head aligned. Keep your ankles relaxed.
2. Bend your left leg and keep your heel close to the right mouse knee. Extend your right leg backwards and rotate it so that your thigh, calf, instep, and toes touch the ground. Slightly tilt the upper body forward, further extend the pelvis deeper, adjust the position of the right hip joint, and stay in the most comfortable position. Look forward with both eyes.
3. Exhale, bend your upper body forward, stretch your hands forward, and place your palms on the ground. Feel the extension of the abdomen and right leg. The sciatic nerve and its muscles will be deeply stretched, but attention should be paid to the tightness of the inner thigh and hip joint. Please stay in a comfortable position for 5-7 breaths before relaxing. Change sides and repeat the above steps.
2、 Single leg compression abdominal exhaust type
Lie flat, stretch your feet straight, and place your hands on both sides of your body. Next, bend your right foot, wrap your hands around your right knee, and lift the heel of your right foot off the ground. Exhale, place your right foot close to your body, thigh close to your abdomen, knee close to your chest, relax your face, straighten your head, hold for 30 seconds, switch sides left and right, and repeat the above steps.
What are the benefits of yoga for the pelvis?
1. Maintain pelvic health
In yoga practice, many yoga poses involve the pelvic area, which can promote blood circulation in the pelvic area. Regular practice can help maintain the pelvic area.
2. Exercise pelvic muscles
Some yoga poses can exercise the pelvic muscles, enhance pelvic flexibility, improve pelvic relaxation, and make the pelvis less prone to injury. In addition, the female pelvis also has the function of protecting the uterus and bladder. Therefore, exercising pelvic muscles is beneficial for protecting the uterus and bladder, as well as helping with vaginal delivery, reducing labor pain, urinary incontinence, and more.
3. Prevention and treatment of pelvic tilt
The desired postures in yoga can prevent and treat pelvic deformities, such as pelvic forward tilt, pelvic backward tilt, pelvic tilt, etc., correct pelvic misalignment, and improve poor posture.
Nowadays, women know the exercise methods for pelvic tilt. The pelvis plays an extremely important role in women. If a woman's pelvis tilts due to some factors, she must not let it go and must engage in appropriate exercise in a timely manner to restore it to normal. If the situation is serious, it should be treated by a doctor.
