A common posture problem in the lower part of the spine is called inferior chiasma syndrome. Common manifestations are: the pelvis forward and backward tilt.
Upper body: neck hunch, rounded shoulders, hunchback (superchiasma syndrome)Lower body: pelvis forward and backward (lower chiasma syndrome)
Pelvic forward tilt is a very common bad posture. Pregnant and postpartum women, sedentary office workers and students, and exercisers often lean forward. For this reason, you have a basic understanding of the pelvis forward, usually also pay attention to.
But as opposed to leaning forward, there's another sign of abnormal pelvic position, which is leaning backward. Most people may not realize it.
Here is a complete explanation of the neutral, forward, and backward position of the pelvis.
This article includes:
What is forward leaningWhat is retrogradeNeutral pelvic positionSkeletal knowledgeHow to detectSimple improvement method1. Tilt your pelvis forward
When tilting forward, because the iliac anterior superior spine is more anterior than the pubic symphysis, the appearance of lower abdomen lordosis, hip lordosis will occur when standing. Even if their weight is normal can not hold the belly.
Many people with very high hips tend to tilt their pelvis forward, such as kardashian.
2. Tilt your pelvis backwards
When the pelvis is tilted backward, because the pubic symphysis is farther forward than the anterior superior iliac spine, the hips can stretch forward while the hips droop.
Typical manifestation of backward tilt of pelvis: flat bottom.
Most right: pelvis tilted backward
3. The harm of non-neutral position
Both forward and backward inclinations cause abnormal curvature of the lumbar and lower thoracic vertebrae, which can lead to lower back pain.
The pelvis links up with the leg bones and other parts of the spine, and deformation of the pelvis can cause these parts to follow.
At the same time, the body tilt, will make a number of muscle imbalance.
In addition, pelvic deformation can pressure parts of the internal and reproductive organs, endocrine and reproductive system will also be affected.
4. Skeleton knowledge
The three states of the pelvis are all determined by the relative position of the anterior superior iliac spine in conjunction with the sacrum.
The asis is a little bit farther forward than the symphysis pubis and the pelvis is in a neutral position (left)Asis is more forward and the pelvis is forward (center)The symphysis pubis (ps) is further forward and the pelvis is tilted backwards (right)Here are three gifs to show how the pelvis moves from neutral to neutral.
One, the pelvis tilts back
When pelvis tilts backward, the curvature of lumbar and lower end of thoracic vertebra can become straight, lumbar ministry is closer from the ground, do not have space completely even.
The height of the pubic symphysis is significantly higher than that of the anterior superior iliac spine. The disc at the lower end of the lumbar and thoracic vertebrae shows increased pressure on the upper side and decreased pressure on the lower side.
Tilt your pelvis forward
When the pelvis tilts forward, the curvature of the lumbar spine becomes larger, the waist significantly higher from the ground, more than a palm distance, or even a fist distance.
At this point the anterior superior iliac spine is higher than the pubic symphysis. The disc at the lower end of the lumbar and thoracic vertebrae increases pressure on the lower side and decreases pressure on the upper side.
3. Return to neutral position
When we return to the neutral position, the anterior superior iliac spine and the pubic symphysis return to the same height, with the former slightly higher and the latter slightly lower.
The pressure on the upper and lower sides of the disc is balanced, and the waist and back are in the safest condition.
If we lie flat at this point, the lumbar curve will be at a normal forward projection Angle, with the waist about a palm away from the ground.
5. Detection method
Once you know the bones, the test is easy to understand.
Stand by the wall, head, shoulder, coxal stick live metope, heel leaves metope about 15 centimeters, the distance that checks waist and metope.
Close to palm thickness – normalThicker than the palms of your hands — your pelvis tilts forwardLess than the thickness of your palm — your pelvis tilts backwards6. Simple improvement method
In addition to disease, the shift in pelvic position was mainly due to muscle imbalances caused by chronic poor posture or female fertility.
When the pelvis tilts forward: the hamstrings on the back of the abdomen and thigh are too weak, the erector spine and hip flexors are too strong, and the iliopsoas are shortened.
Backward tilt of the pelvis: tension in the abdominal muscles, hamstrings, gluteus maximus, weak lower back muscles, weak hip flexors.
So, for the corresponding muscle strength imbalance, each gives a method to improve.
(the main purpose of this article is to introduce knowledge. In the next issue, various training methods and key points will be introduced to improve the training efficiency, which is suitable for various occasions.)
One, the proposal that pelvis leans forward exercises a method, can use hip bridge to undertake exercising, as follows graph.
Second, lunge squat helps repair the pelvic tilt.
Finally, give some common sense and useful advice.
Pelvic tilt Angle was different in men and women. In men, the anterior superior iliac spine is in about the same plane as the pubic symphysis. In women the anterior superior iliac spine is slightly forward.
So normally, women have more hips than men.
In addition, due to the influence of pregnancy, women have a high incidence of pelvic tilt, which needs to be noticed.
If you want to avoid tilting your pelvis forward:
Increase abdominal muscle exercise, avoid too much exercise hard pull, squat movement.
Women cut back on wearing high heels and don't intentionally move their hips when taking photos. It is good to love beauty, but health is more important.
Avoid tilting your pelvis backward:
Refuse to lie down and avoid sitting for long periods of time.
While standing, keep your hips or pelvis above your ankles.
Finally, the forward and backward tilt of the pelvis not only affects body shape, but can also lead to health problems. Therefore, improving pelvic alignment may be the first step to improving physical fitness.