There is a kind of "bumpy buttocks" called pelvis leaning forward

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There is a kind of "bumpy buttocks" called pelvis leaning forward

2018-05-04 20:26:04 237 ℃


We can often see some of my sister's sunbathing photos.

Some younger sisters' hips are really awkward. The posture of the pictures is very natural and gives a very comfortable feeling.


Some younger sisters are also sunbathing, but posture gives people a very uncomfortable feeling, which is particularly unnatural.

Do you know? The hips of these girls may not be hips, but pelvis leaned forward....

For example, the following ~~

Many women who are new to fitness,

Thinking that hips are hips, they often see their waist hunched forward when they are taking selfies, but in fact they are not hips.

Pelvic forward and hips are two different things.


So, today we're going to have a good meeting with everyone, what is "pelvic lean forward":

What is pelvic anteversion?

The pelvis is the center of the human body and is the key point of our body's gravity, coordination and balance. Pelvic tilt, as the name implies, is the phenomenon of pelvic displacement, including Anterior Pelvic Tilts, Posterior Pelvic Tilt, and Lateral Pelvic Tilt.

If the muscles of the legs, buttocks, the core and the back are in an unbalanced state, the pelvis may not be able to maintain its neutral position and form a pelvic tilt condition. That is, the front of the pelvis falls and the back rises. The most common causes of pelvic anteversion are imbalance in the muscles of the legs, hips, hips, core, and back, making it impossible for the pelvis to maintain its neutral position.

What is the cause of pelvic anteversion?

Unequal exercise on either side of the body, a sedentary lifestyle, or an incorrect posture can cause muscle imbalances.

Severe pelvic angst due to weaker/longer muscles such as rectus abdominis, external obliques, gluteal muscles, and posterior thighs Muscle groups, while strong muscles include iliopsoas, quadriceps femoris, tensor fasciae and erector spine muscle groups.

When the balance of length, strength, and softness of these muscles is lost, pelvic prone problems can easily develop.

BoneWhat are the hazards of basin forward?

The pelvis tilts forward causing imbalances in the body's other muscles. As the pelvis tilts forward, the distance between the pelvis and hips is shortened, which makes the hip flexors shorter and tighter. As time goes by, the hip flexors will remain in this state and continue to pull down the front of the pelvis.

Because the back of the pelvis tilts upwards (higher), the muscles in the lower back are shrinking because of reduced length and tightened. As a result, the waist will become arched and the hips may begin to protrude. A further consequence is the weakening of the thighs, gluteal muscles and core muscles.

Conclusion, contraction of the hip flexors, quadriceps, lower back muscles, weak gluteal muscles, posterior thigh muscles, and core muscles, these tight muscles or weak muscles can cause back and spine problems. Extra pressure causes pain, inflammation, cramps and stress.

In fact, most people have problems with pelvic anteversion, only the degree of difference. Severe pelvic tilt causes increased risk of poor athletic performance, knee pain, back pain, and other musculoskeletal disorders.

How do I know if I am pelvic?

The Thomas Test is a popular physical exam test that tests whether There is a pelvis leaning forward. The test was named after Dr. Hugh Thomas, a British bone surgeon. This measure measures the length of the hip muscles to determine the tightness of the hip flexors. The muscles that can be analyzed by the Thomas test included diaphragmatic muscle, quadriceps rectus and iliopsoas.

In the course of the test, the subject was supine on the examination table and tested by flexing the movement of the hip while the other leg was kept in a relaxed position.

Slowly allow the subject to lie back and place the spine in the middle of the thigh on the examination table Make sure the waist touches the inspection table. Next step, let the subject lift both knees to the chest, then release one of the legs and gently lower it.

● If the subject's thighs are able to touch the examination table, it means that the psoas muscle is very healthy.

● If the thigh is slightly away from the examination table, it is a muscle tension phenomenon.

● If the patient's knee bends less than or equal to 70°, the rectus femoris muscle is tight.

How should pelvic correction be corrected?

In order to correct the problem of pelvic tilt, we must reverse the causes of pelvic anteversion. Here is a brief summary of the important items you will need to do.

1. Releasing and Stretching of the Hip Flexors

2. Release and Stretch Quadriceps/thighs

3.Stretching the lower back

4.Strengthening the hips and the back of the thighs >

5. Strengthening the Core

According to the above rectification principles, next we will share a detailed training for everyone to solve the pelvic forward distress:

A: Relax the hip flexor and quadriceps and stretch the hip flexors.

1) Use tennis to relax the hip flexors. Take 5 to 10 deep breaths at a single point, and then move to the joints to “tighten the hips and lift it up 5 to 10 times.”

2) Use a tumbler to relax the quadriceps (front thigh) and slowly go back and forth 10 times. After finding a more sore area, flip the thighs around (Imagine scraping the muscles) 10 times, and then more sore Point on the joints 10 times (knee/extension).

3) Stretch 90/90 hip flexors, 5 to 10 deep breaths.

2: Exercise the core torso stability

You can choose the difficulty according to the advanced/inverted steps. After the side, alternately, each action, 10 times per side, inhale easily, exhale when struggling.


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Elastic band supine:< /p>

Plate Support:

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3: Exercise hip muscle strength

Bridges, single foot bridges, and hip hinges are good choices for motion. Basically, 3 sets of 10 times, if the action is familiar and can be mastered Feeling strong on the buttocks (rather than on the back or underside of the thighs), you can begin to load.

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Single-footed bridge with opposite hands and legs:

Hip Articulation (Kettlebell Version):

Sisters who love fitness

Don't mistake "pelvic pelvis"

for training his hips