Did you know? Protruding lower abdomen, easy to gain weight, long and short legs, scoliosis, high and low shoulders, back pain, constipation, and even gynecological diseases may be caused by pelvic tilt!
Incorrect daily postures, such as crossed legs, hunched back, poor standing posture, and asymmetrical inertial movements, can easily cause the body’s pelvis to tilt.
As soon as the pelvis returns to the correct position:
The overall structure of the body will be restored, the posture will be good-looking, and the original functions of each part will be restored.
Release muscle stiffness and tension, and the body will naturally feel relaxed
Improve blood and lymph circulation, increase metabolism, and awaken the body‘s self-healing ability
The symptoms and problems disappeared!
Next, I will introduce to you the harm of pelvic tilt to the body, Pelvic yoga what are the conditions of pelvic tilt, whether your pelvis is tilted, the causes of pelvic tilt, how to improve pelvic tilt, how to prevent pelvic tilt, the benefits of pelvic yoga, 12 minutes of Pelvic yoga .
Let your pelvis be straightened, your body will be upright, and you will be upright as well^_^
Me and pelvic yoga
Before I got into yoga, I didn’t understand that the pelvis could rotate up and down and tilt sideways. Of course, I didn’t know how to move the pelvis. Therefore, the muscles around the pelvis became stiff, making the pelvis completely inflexible
I don’t know what Pelvic yoga alignment is and how to use it correctly. Examples of my wrong habits:
In the past, I thought my buttocks were beautiful, so I would unconsciously tilt my pelvis forward to create the illusion .
If you like to sit lazily on the sofa, your pelvis will be tilted backwards and your ischium will not sit on the chair.
The movements that seemed to be no problem gradually caused the body’s pelvis to tilt. It turned out that I was prone to constipation and back pain in the past.
It’s worth spending some time to understand “Pelvic Alignment” and “Pelvic yoga“, it will definitely be of great help to you!
Get to know the pelvis
Also known as the girdle or pelvis, it is composed of the sacrum, coccyx and two hip bones.
The hip bone is composed of three bones: the ilium, pubic bone, and ischium, and is connected to the thigh bone.
The sacral and coccygeal vertebrae are generally considered to be part of the spine.
The pelvis has an enveloping shape and protects important internal organs such as the intestines and uterus.
The pelvis is located at the center of the body. It is the main connecting structure of the human skeleton. It is a bridge connecting the upper body and the lower body. It is a very important fulcrum . Its tilted position is related to the correctness of the curvature of the spine.
The harm of pelvic tilt to the body
1. Protruding lower abdomen
When the Pelvic yoga is tilted forward and the front fascia is weak, the lumbar spine will cause abnormal physiological lordosis , causing the lower abdomen to push forward, giving the appearance of a potbelly.
2. Poor metabolism, easy to gain weight, and unable to lose weight
When the Pelvic yoga is tilted, the body will also tilt, blood and lymph circulation will be blocked , and metabolism will decrease. In order to support the tilted body, excess muscles will be formed, and excess fat will accumulate around the excess muscles. Metabolism is poor, fat cannot be burned, and obesity will occur in the upper body.
3. Long and short legs, scoliosis, high and low shoulders
When the Pelvic yoga tilts sideways, one side of the pelvis is higher and the other is lower. Over time, the legs on the higher side of the pelvis will appear longer, falsely lengthening the legs . In order to balance the body, the spine will bend toward the higher side, causing scoliosis. , so the two sides of the shoulders also become higher and lower.
4. Back pain and body aches
When the pelvis is out of alignment, the muscles on one side will be tight and stretched, while the other side will be loose and weak, resulting in long-term muscle imbalance. The surrounding tissues and nerves on the tight side will be compressed, resulting in poor circulation or nerve conduction, and then body pain will occur.
5. Varicose veins
Pelvic yoga will tighten the hip joint on one side, affecting the blood circulation system. Over time, it is easy to cause varicose veins. Some people may also experience numbness in the lower limbs because some nerves are squeezed.
6. Constipation
The Pelvic yoga is filled with parasympathetic nerves that control gastrointestinal motility. When the pelvis is not in the normal position, the parasympathetic nerves are squeezed, causing the gastrointestinal motility to be unable to normal, causing constipation.
7 . Affects the reproductive system
There is a reproductive system in the pelvis. The tilt of the pelvis causes pressure on the pelvis and poor blood circulation in the pelvic cavity, which can easily lead to reproductive system disorders and gynecological diseases, such as irregular menstrual periods and dysmenorrhea.
What are the symptoms of pelvic tilt?
1. Anterior pelvic tilt
The iliopsoas muscles on both sides of the Pelvic yoga (the iliacus and psoas muscles are collectively called the iliopsoas) and the quadriceps on the front of the thigh (the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) are too tight.
Too tight muscles will slowly pull the pelvis forward, causing weakness in the buttock muscles, squeezing of the lumbar spine, tightening of surrounding muscles, and false buttocks.
2. Posterior pelvic tilt
The internal oblique muscles in the abdomen are overly contracted, while the external oblique muscles are overly relaxed, and the gluteus maximus behind the buttocks and the popliteus muscles on the back of the thighs are tight, causing the Pelvic yoga to be pulled back.
3. Pelvic tilt
Lifting one side of the pelvis is caused by the imbalance of muscles on both sides. Take right tilt as an example:
The quadratus lumborum , erector spinae , external obliques , hip adductors and left hip abductor muscles ( gluteus maximus , gluteus medius and tensor fascia lata ) on the right side of the waist are too tight. shorten.
The left quadratus lumborum, erector spinae, external obliques, adductors and right hip abductor muscles are too weak and stretched .
Is your pelvis tilted?
My back is always not straight and arched
Frequent back pain and protruding belly
The soles are worn to one side
Straighten your feet and the left and right feet are of different lengths
Sitting in Angle pose with different knee heights
Hold your knees. The center point of your knees is not on the center line of your body, or your knees are at different heights.
The left and right sides of the waist are different in height
The shoulders are different in height on the left and right sides
Raise your hands with fingers at different heights
Always lean to one side when wearing pants or skirts
If there are more than 5 of the above conditions, you may have a pelvic imbalance problem.
Causes of pelvic tilt
Congenital defects in the skeletal system are mostly caused by acquired effects for the following two main reasons:
1. Incorrect posture
Habitual bad posture leads to muscle strength imbalance, such as:
Sitting for long periods of time and wearing high heels can easily cause the pelvis to tilt forward
Half-sitting, half-lying posture and hunched back can easily lead to posterior pelvic tilt
Crossing your legs and asymmetrical inertia movements can easily lead to pelvic tilt
An unbalanced lifestyle, long-term posture errors, and accumulated pressure on the body may cause the Pelvic yoga to tilt forward, backward, and tilt, resulting in tightness or relaxation of the muscles around the pelvis, resulting in imbalance.
2. Not paying attention to old problems
After an external impact, such as a car accident, if you don’t pay attention, the uninjured area will compensate to balance the body. Over time, the muscles on the uninjured side will become stronger, and the injured muscles will begin to relax, causing the left and right sides to lose balance, which may cause the pelvis to tilt.
How to improve pelvic tilt
1. Adjust to the correct posture
Correct standing posture
When standing, imagine that you are measuring your height, and use your mind to gently pull yourself up. You don’t have to raise your head or retract your chin. Just use your mind to avoid causing too much tension. It is important to keep breathing, because you can only breathe well. Have good posture.
Correct sitting posture
Correct sitting posture picture source Sun Guts video capture
(1) Keep your head, chest, and hips in a straight line while sitting: to avoid uneven pressure on the intervertebral disc, causing posterior disc herniation.
(2) Choose to sit down At the same time, the hip joint is at the same height as the knee joint, or even a slightly higher chair: because the knee joint is higher than the hip joint, not only will the waist be in a bent state, but also the weight-bearing position of the body will be moved from the ischium to the lumbar spine. Put more pressure on your waist.
(3) When sitting on a chair, keep your feet on the ground: In addition to shifting the body’s center of gravity to the ischium, it can also allow your feet to share the body’s weight, reducing the pressure on the lumbar spine.
2. Relax tense muscles.
Relax tense muscles by stretching or using a roller massage.
3. Strengthen weak muscles,
strengthen loose muscles, exercise core strength, and restore pelvic alignment.
How to prevent pelvic distortion and
implement good habits in daily life:
change the three-step posture,
wear less high heels,
half-sitting, half-lying, hunched-back
sitting posture, cross-legged posture,
sit for long periods of time, keep the knees close together,
avoid using the same side backpack, Or they are accustomed to doing things on the same side
and develop daily pelvic yoga exercises.
Stiff muscles may affect the pelvis, causing the pelvis to tilt forward, backward or sideways. Through pelvic yoga:
relieve the tight muscles around the pelvis, restore elasticity to the muscles
and create The flexibility of the hip joint
and the enhancement of muscle strength
stabilize the body’s balance, pull the Pelvic yoga back to the correct position of the body, and prevent and correct the forward, backward or side tilt of the pelvis.
Benefits of Pelvic Yoga:
Improve pelvic forward, backward, and side tilt
improve edema, make the body tighter,
slimmer, and flatten the lower abdomen
slim the lower body;
sculpt the waist and leg lines
tighten the pelvis; visually produce pelvic shrinkage;
correct posture; adjust length; Legs, high and low shoulders, and scoliosis
relieve pelvic tightness,
eliminate back pain,
soothe physical fatigue,
improve blood and lymph circulation, promote metabolism,
prevent varicose veins
normal gastrointestinal motility, improve constipation
reproductive system, menstrual pain, constipation, and menopausal discomfort.
The pelvis is an emotional organ , can release negative emotions and calm the mind.
In fact, many problems in the body come from the pelvic tilt of the body. When the spine and pelvis are straight, people will be straight, and many problems will naturally improve.
12 minutes of pelvic yoga.
This pelvic yoga exercise adjusts for different pelvic problems, such as forward, backward or side tilt.
Relaxation will affect the stiffer muscles of the pelvis, restore elasticity to the muscles, create flexibility in the hip joint, and enhance muscle strength to stabilize the body’s balance and pull the pelvis back into the correct position of the body.
in Conclusion
Some Physical Problems, Such as protruding lower abdomen, easy to gain weight, high and low shoulders, long and short feet, scoliosis, back pain, and constipation. , or even gynecological diseases, which may be caused by pelvic misalignment!
Implement good habits in daily life and develop daily pelvic yoga exercises. As long as the pelvis returns to the correct position, the symptoms and problems will disappear, the body will be upright, and so will the person.
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