The pelvis is tilted, how to deal with it?

In the last article, "The pelvis is stretched in the right position, and the lunge leg press is not simple", it was mentioned that the height of the left and right hips (hips) should be aligned during the lunge leg press. Why do you emphasize this point so much? It is because the pelvis is located in the middle of the human body, connecting the upper body and the lower body, and plays a connecting role. If it is crooked, it will also affect the spine, the lower knee joint and even the ankle joint, and the whole body will be crooked, laying a hidden danger for future physical pain.

There are several cases of pelvic skew: pelvic forward tilt, pelvic backward tilt, rotation and lateral tilt. They will also influence each other. In order to avoid the article being too long, this time I will only talk about pelvic tilt first.

standing posture

1) The height of the left and right shoulders is different.

2) The height of pelvis (waist) is different.

3) Both feet are not pointing straight ahead, and the rotation angles are different.

4) Different heights of hands

Sitting posture

1) Sitting posture, when holding your knees, the midpoint of your knees is not in the center of your body.

2) Sitting posture, when holding your knees, the heights of your knees are different.

3) Sitting posture, when the soles of the feet are combined (foot binding), the heights of the left and right knees are different.

Lying posture

1) When lying on your back, the toe angle is different from left to right.

2) whether the feet are different in length when they are straight.

2) When hands are raised, the heights are different.

observation in life

1) uneven wear of soles.

2) When wearing clothes (such as skirts or trousers), one side is left and right, which makes it easy to fall off.

If you have the above problems, the pelvic height may be different from left to right. Pay attention!

most people with pelvic tilt are due to improper use of muscles. For example, the gluteal muscle strength is insufficient, which leads to waist muscle compensation, walking or running with the hips. Many people will have backache after walking for a long time, so they will massage their waist. In fact, it is not a permanent cure.

On the other hand, when walking or standing, everyone has their own habits in weight distribution and the method of landing on the soles of their feet. Some people, when stepping out of the front foot, will habitually move their feet outward (eight feet outside); There are also some people who habitually distribute their weight to the outside of their feet (varus) when their feet land. These actions and habits will lead to related muscles, unbalanced output, or excessive exertion.

Many unconscious behaviors in life are also the causes of pelvic tilt, such as crossing our legs, which we think are comfortable, and are hurting our pelvis and spine.

After a long time in the wrong posture, symptoms gradually appear in the form of pelvic tilt.

The pelvis, like a water basin, contains many important organs. Pelvic tilt will cause changes in abdominal pressure, which will give improper stimulation to organs, worsen blood circulation, affect metabolism, turn the body into a cold constitution, and girls will have physical pain.

the roll is divided into two situations:

1) the shape of the object is skewed.

2) The shape of the object itself has not changed, but the angle has changed.

the pelvic tilt belongs to the second type. It is because the movement of muscles changes the position of pelvis, which makes it look askew visually.

Because the body is moving all the time, the muscles will keep contracting and relaxing. In muscle activity, if there is always tension (contraction) somewhere, it will make the pelvis unable to return to its original position and present a hardened state, which is called "pelvic roll". Just like the monkey rubber band is always overused and can't return to its original state.

The pelvic tilt is due to the related muscles (see the figure below) that are constantly in a tight or excessively relaxed state. Therefore, as long as the excessive tension or relaxation is improved, the skew situation will naturally disappear.

There are many ways to exercise the pelvis. Here, I will introduce a classic yoga pose-Trangle Pose. In this pose, the body will form several triangles, and triangles also mean stability. This pose can exercise a lot of muscles related to pelvis and help us rebuild the stability of pelvis. Another reason for choosing to introduce the triangle stretching posture is that it is a standing posture, and we can practice it in any place without considering whether there is a yoga mat.

1) The distance between feet and one leg is aligned in a straight line.

2) Turn the right leg outward by 9 degrees, and buckle the left leg by 3 degrees.

3) Lift your arms horizontally, fold your hips (that is, turn your pelvis, not your waist), and put your body down.

4) Right hand down, left hand reaching to the ceiling.

5) Turn your body backwards and look at the fingers of your left hand.

The first step is to pose the basic form of asana. The practice of asana is all in a stop. With breathing, you can experience the exertion and stretching of muscles and establish a connection with the body.

1) both feet should be pressed down evenly and forcefully. Pay special attention to avoid the outer side of the hind foot lifting and losing the strength of the hind leg.

2) Both thighs should be opened, but there should be a force to clamp to the midline. At the same time, the thigh root should be forcibly inserted back to the hip joint to start the inner thigh muscles.

3) The front thigh is externally rotated, and at the same time, the knee joint and the second toe of the forefoot are kept in the same straight line to avoid the knee joint from being squeezed.

4) The front thigh of the front leg activates muscle strength, which lifts the knee and creates space for the knee joint. If your knees are overstretched, you can bend your knees slightly. Also to avoid squeezing your knees.

5) Turn the pelvis to the front leg and feel the groin sinking towards the front foot.

6) Curl the coccyx slightly to prevent the pelvis from leaning forward excessively and squeezing the lumbar vertebrae. The ischium sinks and the thoracic vertebra rises, allowing the lumbar vertebra to be extended.

7) Extend both sides of the waist evenly to avoid scoliosis caused by trying to reach the front foot.

8) Shoulder blades sink to avoid shrugging

In asana, we should also protect the joints of the body, especially the fragile lumbar vertebrae and knee joints.

1) Muscles near the hip joint of the anterior leg

Extroversion and abduction: quadratus femoris, obturator exteriors, malleolus, pubis and iliopsoas.

The body slightly twisted and contracted the anterior iliopsoas muscle.

2) The gluteus maximus, gluteus minimus and gluteus medius of the rear leg

activate their external rotation and abduction muscle fibers.

3) Core (waist and abdomen)

In the triangle extension, the upper part of the internal abdominal oblique muscle and the lower part of the external abdominal oblique muscle contract and rotate the trunk, while their opposite sides are stretched.

4) muscles of the front legs

muscles of the rear thigh (hamstring muscles) are stretched.

The muscles of the medial thigh are rotated and abducted, stretching the adductor longus, adductor muscle and adductor minimus.

the tensor fascia lata on the lateral thigh was stretched.

Observe your pelvis. If the pelvis tilts to the right (the right side is lower, as shown in the figure below), in the triangle, we should practice the other side, that is, the front leg is the left leg (as shown in the figure below).

Yoga postures are not just stretching, because every stretched muscle means that the opposite muscle is contracting. This article mentions many muscle names, not to let everyone remember them, but to experience the awakened muscle groups when staying in asana, so as to better understand the body's reaction.

Complete Guide to Pelvis Kyoko in Takeuchi (Japan)

Anatomy of Yoga Leslie Kaminov (USA)

Complete Solution of Key Muscles of Hatha Yoga

Ruilong (Canada)

Atlas of Yoga Anatomy reached its peak.