Can’t lose weight due to crooked pelvis? 2 pelvic exercises to help you lose belly fat and get rid of constipation

"Why can't I get rid of the old stool in my stomach?", "Why can't I get rid of my round belly?" Many people are troubled by the discomfort and difficulty in getting rid of the stool accumulated in the abdomen. In fact, it may be caused by "pelvic misalignment"! If you don’t want to be a “foreigner” and want to get rid of constipation and fat belly, you might as well follow a physical therapist to do exercises to strengthen your core training.

The pelvis is located from the waist to the hips, to the upper thighs, and from the front abdomen to the groin. This is because the pelvis is located at the very bottom of the spine. The pelvis is the center of gravity of the body and can protect the internal organs and stabilize the spinal structure. However, modern people often have bad habits, including sitting for a long time, crossing their legs, hunching over, standing for a long time, etc., which can cause damage to the pelvis and even cause pelvic tilt, that is, pelvic misalignment.

High-risk groups for pelvic anterior tilt: sitting for long periods of time, wearing high heels, poor standing posture and postpartum women

Pelvic misalignment can be divided into: anterior pelvic tilt and posterior pelvic tilt. Therapist Lin Hongru said that most people have some degree of pelvic tilt, but the angle is not too large and is within the normal range. Anterior pelvic tilt is common in people who sit for long periods of time, often wear high heels, have poor standing posture, and postpartum women. In addition, there are some special jobs, such as flight attendants, where chronic and long-term pressure is applied to the waist, which can easily cause back pain due to pelvic tilt.

How do you know if your pelvis is not straight? "Triangle plane test" can be self-tested

How do you know if you have a misaligned pelvis? In fact, there is a "triangular plane test" for self-testing. The test method is as follows:

How do you know if you have a misaligned pelvis? In fact, there is a "triangular plane test" for self-testing. (Photo provided by Therapist Lin Hongru)

Stand with your hands naturally placed on the front of your pelvis, with the base of your palms on the ilium. Point the tips of your four fingers toward the pubic bone and put your hands together to form an inverted triangle. If the inverted triangle is perpendicular to the ground, it means the pelvis is in the correct position. If the tip of the inverted triangle is facing forward, it means the pelvis is in a posterior tilted position. Otherwise, it is anterior tilted.

Symptoms of pelvic misalignment: sciatica, back pain, constipation

Why does an incorrect pelvis cause discomfort from the feet up to the entire torso? In fact, the pelvis supports the strength of the upper body. If the pelvis is not straight, it will affect the lumbar compression and intervertebral disc bulge, which may cause bone spurs in the spine in the long run. The lower body will also be affected, for example: causing sciatica, back pain, and even symptoms such as uneven legs and ankle pain.

Pelvic misalignment may inhibit the parasympathetic nerves and slow down the peristalsis of the large intestine

There is also a saying that an incorrect pelvic bone can cause constipation and lead to a fat belly. What is going on? Therapist Lin Hongru said that the pelvis protects the autonomic nervous system, which controls the sympathetic and parasympathetic nerves. Once the pelvis is not straight, the parasympathetic nerves are likely to be inhibited, the peristalsis of the large intestine will slow down, causing the stool to be retained for a longer time, thus causing annoying constipation. If you have trouble defecation for a long time, you will get a fat belly.

Another reason that causes constipation and a fat belly is that when the pelvis is tilted, the thorax will also be tilted. When inhaling, the chance of the diaphragm moving downward is reduced, which will also affect the peristalsis of the stomach and intestines, thus causing constipation. The incomplete defecation is also related to the insufficient strength of the basal muscles due to the anterior and posterior tilt of the pelvis.

【Correction of pelvic misalignment training】:

The following is a simple exercise taught by therapist Lin Hongru to correct the position of the pelvis. You may want to follow along:

【Psoas muscle stretching training】

1. Get into a half-kneeling position with your front and back knees at 90 degrees, your body upright, and your hands on both sides of your pelvis. (Figure 1)

2. With the pelvis as the center point, move your center of gravity forward, keep your upper body upright, move forward to the position where you feel tightness on the front of your hip joint, and stay there for 15 seconds. (Figure 2)

3. Number of times: 10 times per round, 3 rounds per day.

Exercise to correct pelvic misalignment/lumbar muscle stretching exercise 1. (Photo provided by Therapist Lin Hongru)

Exercise to correct pelvic misalignment/lumbar muscle stretching exercise 2. (Photo provided by Therapist Lin Hongru)

Core stability training

1. Kneel on all fours, slightly retract your stomach, and keep your upper body upright. (Figure 1)

2. Slowly sit back toward your heels while keeping your lumbar spine stable, push to half the distance of your calves, and then return to the starting position. (Figure 2)

3. Do 10 times in one round, 3 rounds a day.

Exercise to correct pelvic misalignment/core stability exercise 2. (Photo provided by Therapist Lin Hongru)

One of the exercises to correct pelvic misalignment/core stability exercises. (Photo provided by Therapist Lin Hongru)