How to fix the tilt of the pelvis back
Sport And Fitness Health / / December 19, 2019
The slope of the pelvis back often arises because of the long seat and entails pain, stress and various diseases of the spine. A detailed guide with exercises to help correct this violation of posture.
Why is it a problem
By tilting the pelvis depends on the condition of your waist. At the neutral position of the pelvis back keeps normal physiological bends, with the pelvis tilted forward creates unnecessary bending at the waistAnd the pelvis is tilted back waist becomes flat.
Health back needed all the physiological curves of the spine, and if one of them disappears, it affects all departments, including the chest and neck.
Flat waist worsens depreciation, so that the load on the spine can result in soreness, protrusion and hernia, a problem with the nerve roots, stiffness and pain in the muscles.
Why the pelvic tilt back there
The main reasons for this violation - for a long time spent sitting and incorrect posture.
If you every day for 6-8 hours saved correctly position your body adapts to it. As a result some muscles become too rigid, while others - too stretched and weak.
Rigid muscles pull over a basin and tip it back, and not only when you are sitting, but when get up, walk or squat.
How do you know that you have a tilt of the pelvis back
Test with two fingers
Stand up straight, place one finger on the protruding pelvic bone in front and the other - on the back of the pelvic bone. If you pelvis is tilted back, his finger on the front of the pelvis bone is significantly higher than the finger on the back.
Test with movements
Stand in front of a mirror or ask a partner take pictures of you to evaluate your posture from the side. Lean forward, do squats, or just sit on a chair.
If this is your lower back is rounded, it could be tilt the pelvis backwards.
Test the wall
Sit next to a wall, push it back and pull the legs forward. If you can not straighten your legs, not twisting the lumbar spine, you have a tilt of the pelvis back.
How to fix the tilt of the pelvis back
Correction posture It requires a comprehensive response. We show you how to stretch and relax the stiff muscles, how to activate and strengthen the weak, to open the hips and find the correct sitting position.
Stretching and relaxation
1. Stretching Hamstring
- Stand up straight, put your hands on her hips.
- Set the forward leg either straight or slightly bent at the knee.
- Lean forward with a straight back.
- Hold for 60 seconds and repeat with the other leg.
If, during the stretching you bend your knee, stretch the top of the hamstring, if fully straighten his leg - the lower part.
2. Stretching the gluteal muscles
- Lie on your back, bend your knees and place the feet on the floor.
- Place your right ankle on your left knee.
- Grasp your right knee and pull it close to the chest.
- Feel the stretch in your right glutes.
- Arch your back a little to increase the stretch.
- Hold for 60 seconds on each side.
3. Stretching the rectus abdominis muscle
Stretching on the stomach
If you have problems with the lower back, do not do this exercise, go to the next.
- Lie on your stomach, with your hands on the floor under your shoulders, straighten your elbows.
- Arch your back.
- Feel the stretch the muscles in the abdominal area.
- You can slightly rotate the body from side to side in order to improve strength.
- During the exercise, diaphragmatic breathing.
- Hold for 60 seconds.
stretching standing
This exercise is safer for the lower back.
- Stand up straight, put your hands up and join hands.
- Squeeze your glutes and hold power until the end of the exercise: it will protect your lower back from excessive deflection.
- Rotten in the thoracic and move arms back as far as possible.
- Gently return to the starting position and repeat five times.
Unrolling on a massage roller
1. femoral biceps
- Place the massage roller or ball at the back of the thigh of one leg, the other leg lay on top to increase the pressure.
- Fell on roller or ball body weight and slowly unroll the thigh from the knee to the pelvis.
- Perform for 60 seconds, and then adjust the leg.
2. gluteal muscles
- Sit on a ball or a massage roller, press it to the floor of the body weight.
- Ankle of one leg lay on the other knee.
- Rolling arm for 60 seconds.
- Change sides and repeat.
activation of muscle
To return to the pelvis in a neutral position, you need to activate the weak "dormant" muscles, which have to pull the pelvis forward.
1. Lifting the knees sitting
This exercise activates the muscles, hip flexors.
- Sit on a chair or ball for fitness with a straight back.
- Lift one knee.
- Hold it for five seconds.
- Lower and repeat with the other leg.
- Perform 30 repetitions with each leg.
To complicate the exercise, you can use the expander.
2. "Superman"
This exercise will help to activate the muscles of the lower back.
- Lie on your stomach.
- Extend your arms in front of him.
- Lift your upper body and legs.
- Hold the position for 5-10 seconds.
- Repeat 30 times.
Strengthening muscles
1. Exercise with a deflection back
- Get on all fours.
- Arch your back to twist the pelvis forward.
- Hold for 10 seconds.
- Go back to the neutral position.
- Repeat 30 times.
2. Exercise with a deflection back sitting
- Sit on a chair or ball for fitness with a straight back.
- Arch your back at the waist and tighten up the pelvis forward.
- Hold for 10 seconds, then relax and repeat again.
- Do this exercise 30 times.
This exercise can be performed with or without expanders him.
3. Stretching muscles bark
- Get on all fours, hold the pelvis in a neutral position.
- Tighten your abdominal muscles.
- Preserving the natural sag in the back, try to bring the knee toward your chest. Stop the movement as soon as the lower back starts to round.
- Hold this position for 5 seconds, then lower the leg.
- Repeat 20 times and then do the other leg.
disclosure of the hips
Enslaved hips prevented to maintain a neutral position of the pelvis. Therefore, if you do not have the hip joint mobility, it is necessary to develop it.
1. stretching the hips
- Get on all fours.
- Get right ankle over your left knee, as shown in the photo.
- Keep the natural bending at the waist during the entire exercise.
- Take the bowl back, stretching the hip.
- Hold the position for 20 seconds and then relax.
- Repeat five times.
2. mobilization of joints
- Slide one loop expander on the thigh near the pelvis.
- Hook the other end of the stable object.
- Lie on your back away from the object to create resistance.
- Pull your knee to your chest, hold for 60 seconds, then switch feet and repeat.
- Perform 10 times on each leg.
3. Stretching "butterfly"
- Sit on the floor next to the wall, push back against it.
- Connect the foot and expand the knees.
- Hold for 30 seconds.
- Repeat three times.
Perform these exercises every day. Some of them can be done on the job, others - as you go home.
That's all. Engaged, keep the correct posture while sitting and stand up more often, and you correct your posture and prevent pain and discomfort.