forward pelvic tilt in boys

After suffering from anterior pelvic tilt, patients will have side effects such as constipation and menstrual discomfort. The best way to correct it in time is to strengthen their physical fitness. Lie on your back and stretch out your pelvis, lie on your back with your knees bent, use your feet and back as support points, stretch out your pelvis, and then slowly fall down, repeat 20 times. This posture can correct the anterior tilt of the pelvis.

How to correct anterior pelvic tilt

1. Lie on your back and extend your pelvis, lie on your back and bend your knees. Use your feet and back as support points to extend your pelvis, and then slowly lower it. Repeat 20 times. This posture can correct the anterior tilt of the pelvis.

2. Lower your head and lift the tight dumbbells. Pay attention to tightening your waist and abdomen every time you do the posture, and control your breathing regularly.

A. Stretch and flex your hips without moving in place, 4 groups, 15 reps. Pay attention to the correct posture and do not bend your knees. Try to avoid bending your spine.

B. Jump forward on one leg, with the upper and lower legs taking 25 steps each as a group. Do five groups. Those with low rest ability can support the wall or perform with a partner.

3. Single-legged Estonian pull, the first version, do five groups of fifteen on each side, pay attention, do not lower your head, you must do this posture with the hip as the axis

4. Continue to raise the pedals, only do the forward version, one time with both feet, 20 times, three groups

5. Normal planks, to failure, three groups,

6. Do the Turkish stand with bare hands, up and down five times in one group, four groups.

7. Single-leg glute bridge, one set of fifteen times each up and down, four sets

8. Repeat steps 2 and 3. If you are too tired and out of shape, skip this step.

9. Use a foam roller to release stressed muscles.

10. Static stretching

After the first phase is completed, the second phase of Ok Joo-hyun’s pelvic stretching and rehabilitation treatment plan has just begun.

1. Stand still and stretch and bend (fill in, no plan) to jump on one leg, forward, backward, expert, non-professional, two or three groups of upper and lower legs, each group of 20 groups

2. One-legged Estonian pull, the second difficulty version, holding a barbell or substitute against the wall, three sets of up and down, ten times.

3. Jump on the footrest with one leg. For the previous version, do five times up and down in one group, four groups. If you don’t have a footrest at home, you can try jumping on the pillow with bare feet on the soft cushion.

4. Simulate hurdles, knee-front height ratio

In a fitness club, you can use a training bench to do it, or you can use a Smith frame to do it. At home, you can tie a rope between two tables and chairs, and remember not to fall!!!

Therefore, you must practice this posture two weeks after the first period of training.