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Anterior pelvic tilt refers to the forward tilt of the pelvis. This posture will not only affect the balance of the body, but also cause excessive curvature of the lumbar spine, causing low back pain and other problems. Therefore, it is very important to take some actions in time to improve the anterior pelvic tilt.
First, we can improve anterior pelvic tilt by performing pelvic correction exercises. (Battle rope Nylon gym battle rope with cover) One of the simple and effective methods is pelvic correction in the supine position. First, we need to lie on the floor with our legs bent and our feet flat on the floor. Then, place your hands on your abdomen and press your abdomen downward while tilting your pelvis upward. Hold this position for about 10 seconds, then relax. Repeating it 3-5 times a day can effectively improve the anterior tilt of the pelvis.
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Secondly, pelvic stabilization training is also one of the important ways to improve anterior pelvic tilt. Pelvic stability training can improve pelvic stability by strengthening the abdominal and back muscles. One of the common training methods is abdominal muscle training in the supine position. First, we need to lie on the floor with our legs bent and our feet flat on the floor. Then, place your hands on your abdomen, press your abdomen downwards, and at the same time lift your upper body upward until your shoulders are off the ground. Hold this position for about 10 seconds, then relax. Repeated 3-5 times a day can effectively strengthen the abdominal muscles and improve the stability of the pelvis.
In addition, stretching exercises for posterior pelvic tilt can also help improve anterior pelvic tilt. One common stretch is the standing posterior pelvic tilt stretch. First, we need to stand with our feet shoulder-width apart. Then, place your hands on your waist and push your hips back while tilting your upper body back. Hold this position for about 10 seconds, then relax. Repeated 3-5 times a day, you can effectively stretch the muscles of the pelvic anterior tilt and improve the posture of the pelvis.
Finally, correct sitting and standing posture is also key to improving anterior pelvic tilt. When sitting, we should keep our spine straight and our feet flat on the floor, and avoid staying in the same position for long periods of time. When standing, we should maintain body balance, keep our feet shoulder-width apart, keep our spine straight, and avoid leaning forward or backward excessively.
In summary, anterior pelvic tilt is a common postural problem, but with appropriate exercise and correct posture, we can effectively improve it. Through pelvic correction exercises, pelvic stabilization training, stretching exercises for posterior pelvic tilt, and correct sitting and standing postures, we can effectively correct anterior pelvic tilt and improve the body's balance and health.
