骨盆前倾的矫正式训练

jacky

Anterior Pelvic Tilt

Hips pushed back resembling a "sway back."
Muscle Imbalances:
Tight: lumbar erectors, hamstrings, hip flexors, adductors, quadriceps, psoas
Weak: Gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal obliques
Possible Indicators:
- Short depth on squat
- Gap between low back and floor when lying on their back (rounded arch)
- Increased forward lean when squatting, heels coming off ground
- Doorway test with heels and head against door, look for significant gap between low back and doorway. Enough room to stick your entire arm through without touching.
- Low back sags when attempting to do planks
- Appearance of a “sway back” when standing
Protocol For Correction:
1. Dynamic Flexibility Exercises
2. Motor Control Exercises
3. Strength Training Exercises
4. Static Flexibilty/Self Myofascial Release
Dynamic Flexibility Exercises:
Walking Toe Touches
Walking Reaches
Squat to Stand Walking Knee To Chest Stretch
Walking Lunge w/ Overhead Reach
Lateral Lunge
Drop Squat
Motor Control Exercises:
Scorpions Reverse Scorpions
Mini Band Monster Walks
Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats
Floor Bridges
SB Hip Bridges
Quadraped (Birddog’s)
Single Leg Cone Reaches
Hyperextensions
Bodyweight Squats (90 degree)
2x4 Squats
Split Squats
MB Forward Reaches
Bulgarian Squats
Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations
Band Glute/Ham Kickbacks
Mini Band Side Steps
Pelvic Tilts
Pelvic Figure Eights On SB
Facing Wall Squats
Supine Vertical Leg Raises
Strength Training Exercise:
Squats
Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs Deadlifts
Static Stretching:
Kneeling Hip Flexor Stretch
Bulgarian Hip Flexor Stretch
90/90 Seated Hip Flexor Stretch
Seated Groin Stretch
Lateral Step w/ Forearm to Foot Stretch
Standing Adductor Stretch
Standing Hamstring Stretch (foot raised)
SB Psoas Stretch
Prone Butterfly Stretch
Sumo Adductor Stretch
Supine V Legs Split Against Wall Stretch
Self Myofascial Release:
Foam Roller Stretch (Psoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Hip Flexors)
Foam Roller Stretch (Lumbar Erectors)
Foam Roller Stretch (Quadriceps)
Foam Roller Stretch (Adductors)


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