Now often people will ask “am I pelvic tilt”, there is no shortage of such people are a large number of fitness men, due to the expansion of the fitness crowd “pelvic tilt” this concept is over-marketed, take a lot of pot, today we come to know his good friends “Posterior pelvic tilt”. Posterior pelvic tilt refers to the overall backward rotation of the pelvis from a neutral position, the upper end of the pubic bone will be backward, while the lower end of the pubic bone will be forward. The angle of lumbar vertebrae convexity becomes smaller, the scapula protrudes, and the side gives the impression of hunchback with chest. The cause of pelvic tilt: The cause of pelvic tilt is the result of a variety of acquired factors, most of which are bad habits, such as sedentary, poor sitting posture (especially Gueyou lie), sitting too soft sofa, improper exercise, excessive professional training, insufficient exercise, and so on. The external manifestation of posterior pelvic tilt: the most intuitive manifestation is that when standing, the head stretches forward, the neck is elongated, but also accompanied by a certain degree of round shoulders and hunchback, the waist physiological curvature (waist fossa) is reduced or disappeared, the small stomach will be particularly obvious forward protrusion, will give people a small abdominal protrusion, flat buttocks, no feeling of energy. How to test whether they are pelvic tilt feet together, feet, hips and shoulders to the wall, stand against the wall, with the palm of your hand to measure the gap between the waist and the wall, the normal distance between the waist and the wall can accommodate about the thickness of a palm, if the waist is close to the wall, the gap between the two, the palm of your hand is difficult to reach, then it is likely for the pelvic tilt (on the contrary, if there is still a large gap after a palm into (then the pelvis is tilted forward). The hazards of posterior pelvic tilt: a large part of the population, posterior pelvic tilt will lead to lumbar curvature straightening Some studies have shown that lumbar curvature straightening is a compensatory posture of the lumbar spine itself to increase stability, which can cause secondary articular cartilage damage and lumbar nerve entrapment, the formation of back and leg pain symptoms. Due to the generation of pain, the patient’s instinctive reaction is to avoid pain and be in a passive position, which aggravates the generation of lumbar protrusion and forms a vicious circle. What’s worse, due to the loss of physiological curvature, the lumbar spine loses its “natural” cushioning protection mechanism, so that the overall stiffness of the lumbar segment of the spine is increased and the ratio of pressure load on each vertebra of the lumbar spine is the same or similar and at a higher level. If your lumbar spine has a tendency to straighten, but there is no pain yet, do the following actions quickly Posterior pelvic tilt early rehabilitation training methods Movement essentials: a. Maintain a prone position, pose ready to do push-ups. Straighten your arms and try to hold up your upper body as long as the pain is tolerable. b. Hold this position for 2-5 seconds, and then return to the starting position. c. Each time you repeat this action, try to make the movement a little larger than the previous one. Exercise frequency: 2-3 minutes/repeat, do it once every 2 hours, holding both arms for 2 seconds while they are fully extended. 15-20 times per group, 3-4 groups per day bend the knees with feet flat on the ground, put the foam axis directly behind the lumbar spine Inhale to prepare for exhale when the side of the leg slowly lowered, this time the lumbar spine fully extended in the foam axis, inhale to restore, breathe to repeat the other side 15-20 times per group, 3-4 groups per day, prone position bend the knees, calves close to the vertical state of the ground, inhale to prepare, exhale, let pelvis forward hip flexion, lower back contraction, lift the hips upward, at this time should be the front hip flexors, lower back are in force, inhalation slowly relax, 15-20 times per group, 3-4 groups per day.