Pelvic tilt, pain, and bulging belly: 2 chair exercises to help the pelvis return to its original position

Do you always feel back pain, abdominal obesity, stool retention and poor physical strength? Be careful, "pelvic deviation" may be the culprit! Modern people generally suffer from pelvic tilt due to poor posture. How can we save it? In addition to training correct sitting and standing postures, Japanese experts say that using a chair with rollers to practice stretching can also correct the pelvic position, eliminating problems such as soreness, bulging abdomen and edema at one go!

A crooked pelvis brings pain, obesity, and poor physical strength.

Think back, are you in the habit of crossing your legs or hunching your back when sitting, or often maintaining a three-step posture when standing? These habitual movements can cause muscle imbalance and pelvic tilt in the long term, and have a "ripple effect" effect, affecting other bones as well, leading to pain in the shoulders, neck, and lower back. In addition, a crooked pelvis can easily compress the internal organs and affect their function, causing problems such as difficulty in defecation, obesity, and even breathing problems, as well as a significant decline in mental and physical strength.

Pelvic repositioning light exercise, choosing the right rolling wheelchair is very important

If you want to solve these health problems at the same time, learning the correct posture is definitely the first priority, but modern people often sit for too long without realizing that their posture is out of shape. In this regard, you might as well set a small alarm for yourself to remind yourself to get up and move around, or you can use the time watching TV after returning home to refer to the advice of Japanese professional sports manager Soichi Hiroto in "Restoring Bones and Relieving Pain". Choose a chair with wheels and do some stretching exercises. This can not only relieve soreness and fatigue, but also help the crooked pelvis return to its original position.

[The first trick to eliminate pelvic deviation]: This is a stretching exercise for the hip joint diagonally forward. Spending a few minutes practicing it repeatedly every day can help correct a pelvic deviation that is tilted forward, backward, or left, right, or both.

Step 1: Sit properly in your office chair and place your hands on the table with your palms facing down. The arms are in a naturally open position, and the torso is free to move.

Step 2: Place your right hand on your right thigh and pull your left foot back, exercising your left hip joint. Once the chair moves backward, the left foot will move diagonally backward. In this state, push the chair slightly forward and maintain the movement for 60 seconds. Be careful not to change the shape of your upper body.

Step 3: Slide the chair backward and bend your upper body forward. Without moving the position of your feet or the direction of your head, assume the same posture as in the photo and maintain it for 60 seconds. At this time, note that it is the right hip joint that is exerting force.

[The second trick to eliminate pelvic deviation]: While sitting correctly, move your upper body by swaying your waist left and right. This movement can soften the relationship between the chest and pelvis, thereby improving the phenomenon of pelvic deviation. For this move, each action should be repeated 12 times, 3 times each time.

Step 1: Sit properly, lift the soles of your feet slightly upwards, and keep them still.

Step 2: Turn your upper body and waist significantly to the left, while keeping your head fixed, and pay attention to the different directions of your feet and chest.

Step 3: Turn your upper body and waist to the right in a large angle. Do not let your body shake while turning and do not speed up.