Male anterior pelvic tilt

Anterior pelvic tilt is still common in our daily lives. The main reason is that it is caused by sitting for a long time and not moving. It needs to be corrected in time. Otherwise, long-term pelvic anterior tilt will not only affect the appearance, but also cause constipation, menstrual pain and other problems. In addition, it will also aggravate the anterior tilt of the back and pelvis, which is still more common in our daily life. For more, it is mainly caused by sitting for a long time without moving, etc., and needs to be corrected in time. Otherwise, long-term pelvic forward tilt can affect the appearance, cause constipation, menstrual pain and other problems, and increase the pressure on the back and neck, causing neck pain. If the pelvic forward tilt is serious, it will also affect the physical and mental health of the skeletal muscles. Therefore, everyone must pay attention to anterior pelvic tilt. So, how to tell if you have an anterior pelvic tilt? How to correct anterior pelvic tilt? Let’s take a look at the detailed introduction to anterior pelvic tilt below.

How to tell if your pelvis is tilted forward?

To know whether you have anterior pelvic tilt, it is very simple to find a floor wall, then stick it to the wall, stand up naturally, and then look at the gap between the disc and the wall. If the gap is large and can easily fit a fist, it means that there is anterior pelvic tilt and needs to be corrected in time. So, how to correct anterior pelvic tilt? Let's come together and look down.

How to correct anterior pelvic tilt?

1. Put your heel on the book

Take off your shoes, go barefoot, prepare a book about 20mm thick, step on the front foot, step on the back heel low, maintain a high front heel posture, hold one group for 30 seconds, do 3-5 groups, persist for a period of time, you can effectively improve the condition of the pelvic anterior tilt.

2. Stand against the wall

Find a wall, lean against it, leave a fist-clench distance between your heels and the wall, then move your shoulders down naturally, raise your hands sideways, keep the same height as your shoulders, keep your arms, back and butt mainly close to the wall, and then find a neutral position of your pelvis. When the pelvis extends forward, the intervertebral disc leaves the wall. When the pelvis tilts backward, the intervertebral disc should be close to the wall. A group of 10 times, 2-3 groups at a time, persisting for a period of time will also be helpful for the state of anterior pelvic tilt.

3. Downward dog yoga fitness

This exercise can help us relax our lower back muscles and improve anterior pelvic tilt. The specific steps are: downward facing dog, targeting the erector spinae and widening the feet and buttocks. At the beginning, the posture is in a push-up position, with the palms of the hands aligned directly under the shoulders, and then using core strength to move the body upward to an inverted V shape, and exert pressure on the ceiling with the buttocks. If the muscles on the back of the thighs are too tight, a slight bend in the feet is acceptable. Hold on for 30-60 seconds.

4. Accumulation chain training

This exercise mainly targets the buttocks and hamstrings. The main method is: lie flat on the ground, bend your legs, place your feet flat on the floor, shoulder width apart, and place your arms lightly on both sides of the body. Then lift your pelvis off the floor until your upper body and thighs form a straight line. Hold for 2 seconds, gradually reduce, and then repeat 8-12 times. If you persist for a period of time, you can also effectively improve the anterior tilt of the pelvis.

5. Prevent the causes of anterior pelvic tilt

Try to reduce sitting for long periods of time and do more exercise. Bad habits such as stepping on the waist, sticking out the buttocks, crossing the legs, and working at the desk for a long time should be corrected as soon as possible, because these behaviors are important factors that cause the pelvis to tilt forward.

Summary: Once anterior pelvic tilt occurs, it must be corrected as soon as possible, otherwise long-term pelvic tilt will be very bad for physical and mental health. Because the posture of anterior pelvic exercise is relatively professional, many people may not grasp it in time, and the effect is not ideal. Therefore, it is recommended that everyone seek training from a professional yoga teacher or a doctor, so that the effect of anterior pelvic tilt exercise will be more obvious.