Six movements should be practiced during the holiday to correct pelvic anteversion.

Self-test method

Not suitable for people with fleshy buttocks.

Stick your hips and back on the wall, and then put your hand into the gap between the lumbar spine and the wall.

normality

The distance from the waist to the wall is the normal curvature of a palm.

forerake

The distance between the waist and the wall is more than one fist, which is in danger of pelvis leaning forward.

Reverse displacement

If there is little gap between the waist and the wall, the pelvis is backward.

Ilipsoas muscle stretching

This action uses a big lunge.

The hind leg knees are attached to the ground (yoga mat), and the center of gravity moves forward. At this point, fully feel the front muscle, that is, iliopsoas muscle being pulled.

Hold 15~30 seconds and repeat 3~5 groups.

Back muscles relax

Bow down, sit your hips on your heels, stretch your hands forward, arch your whole back, and feel full of abdomen.

Back muscles relax

Rolling and kneading waist muscles with foam shaft can effectively relax muscles.

Abdominal muscle training

Flat plate support should keep shoulders, knees and ankles in a straight line, and there should be no wrong actions such as collapse and hunchback.

In the belly roll, the hand touches the knee along the thigh and touches the position of the knee. The body is about 45 degrees above the ground.

Group exercises of gluteal muscles and rear thighs

Pay attention to fully bend your knees and hook your toes, and lift your hips to your shoulders and knees in a straight line.

Fully feel the strength of the muscles at the back of hips and thighs.

Each group 16, repeat 3~4 groups a.

Pay attention to put it down slowly, and don't completely touch the ground at the same time.