Pelvic dislocation rotational self-reduction movement

What is pelvic retroversion?

When the pelvis is backward, the upper end of the pubis will be backward, while the lower end of the pubis will be forward. The lumbar lordosis angle decreases, the upper part of the thoracic spine will be more straight near the lumbar spine, the scapula is prominent, the side looks like a standing posture with chest hunched back, hips and hips drooping, looks very spiritless.。

Analysis of muscular imbalance in pelvic retroversion

What can pelvic retroversion cause?

The most common problem caused by backward inclination is that the radian of the lumbar spine becomes smaller, which is prone to protrusion of the lumbar intervertebral disc. In addition, it often leads to hump back and head forward. Hump back has a great impact on the health of rotator cuff. Head forward movement may lead to neck pain and cervical disc herniation.

The pressure of the knee bones, muscles and ligaments increases. In order to maintain balance, the knee is overextended, which weakens the knee's supporting force and is vulnerable to injury.

The pelvis itself carries the reproductive system, supporting the internal organs, and its impact on the endocrine system and reproductive system can not be ignored.

Why does pelvic retroversion occur?

The causes of pelvic retroversion are the result of many acquired factors, most of which are life habits, such as sedentary, bad sitting posture (especially Ge You's lying), inappropriate exercise, over-training, inadequate exercise, sitting on a soft sofa watching TV and so on.

How to assess pelvic retroversion？

Thomas test can be carried out: (as shown above), if the thigh and the bed are present in the gap (as shown above on the right), the pelvis may be backward.

How to Self-Correction Exercise for Pelvic Retroversion

There are many ways to correct pelvic retroversion. The principle is to relax tense muscles and strengthen weak muscles.

Relaxation exercises：

1. Use ball massage to relax the rear side of your thighs (or you can choose foam shaft).

 2. Tendons on the back of thighs

3. Anterior body tension

4.Relax your pectoral muscles

Strengthening exercises：

1.Bow and arrow step

2.Exercise of raising leg and flexing hip

3.Exercise of lumbar and dorsal muscles

3.Rowing to strengthen trapezius and rhomboids

Summary of Correction Skills

1. When the pelvis is backward, the hamstring muscle is too tight. Most of the clients will not bend their knees, but the compensation is the thoracic spine problem, so the treatment of thoracic spine should not be neglected.

2. When pelvic retroversion occurs, the medial oblique abdomen will be tense, while the external oblique abdomen is weak. Muscle strength training should not be neglected.

Remember to stick the lumbar spine on the floor! Lumbar spine should be stable and stable!! Practice 15 to 25 times alternately from left to right. Once it can be easily achieved, you can consider the next step in evolution: quadruped kneeling training trunk swarm rotation.

The last step is the half kneeling rotation and the standing rotation training.

3. Posture correction can not be neglected in pelvic backward training. As mentioned earlier, backward leaning is caused by bad habits, especially sitting posture.