we all wish to have a good posture and a satiable taller stature. we all becomes busy with our life and do not get proper attention to our body posture.
And we all are aware of the fact that most of our time end up sitting either on chair or couch skipping our routine exercise which gradually lead to lots of complications in later life.
So how can we get a good posture what we desire to have?
Before going to the method lets understand what exactly is anterior pelvic tilt
Anterior pelvic tilt is a fancy term that means your hip is tilted forward. The most common cause is sedentariness and lack of activity. Lets take a look at why your hip is tilted forward.
Rotate hip forward leads to bad posture
Rotate hip backward means having a good posture.
how to fix this:
1.Muscles to Stretch
Psoas
Quads
2.Muscles to Strengthen
Glutes
Hamstrings
3.Mental Cues that eliminates Anterior Pelvic Tilt (advanced)
- Daily Activities
Now lets understand all technical term: Anatomy
The glutes - which sit on your hip - pull on your thigh bone. So when the thigh bone is fixed/immobile, the hip gets pulled back/rotated backward. We're focusing on the gluteus maximus pictured above.
The abs pull upward on your hip upward from the front, which rotates your hip upward/backward.
The hamstrings can pull down on the hip, which will rotate it backward.
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Anterior pelvic tilt streches
It is the muscle that connects your spine to your thigh. To stretch it, you want to 'separate' the thigh from the hip and move it behind you, like the image shows below. You should hold the stretch for 40-60 seconds per side and repeat several times. I personally prefer to start out with some shorter holds just to get into the stretch. But however you start out, you'll need to get into the longer holds in order to see
Advanced Psoas & Hip flexor stretch
To make it harder, raise your arms straight up and strut your chest. From there you can lean to the side to stretch it even more.
Quad Stretch
The video below shows the basic stretch. Be careful with this one if you have knee pain since it can aggravate it. To make the stretch harder, pull your hip upward as you do the stretch.
walk your anterior tilt away
Walking is one of the most basic movement pattern and we do with great frequency. As such, our body is adapted and dependent upon walking to perform properly. And of course walking will strengthen your abdominals, obliques, hamstrings, glutes while at the same time stretching the quad, hip flexor and gently lengthen the lower back if you walk with an upright posture.This is how you get additional inches to your height.
Hope this article help you to get rid of bad posture and to attain a good stature.
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Thank you for the really good info,im sat here with a bad back i have give u an up vote and follow thanks agian for the info,if only u new how much my back and neck are hurting lol and i thinks its my posture :)
your are welocme.. i hope you follow me so that you can get a lot of exciting things in future..
i just followed you
I had this problem myself when i stopped training for a long period of time strengthening my abdominal muscles as well as glutes helped a lot , thanks for sharing.
thanks for the appreciation.. have a nice day and stay healthy
upvote and follow