骨盆后倾的矫正式训练

jacky

Posterior Pelvic Tilt

Hips pushed forward resembling a "flat back."
Muscle Imbalances:
Tight: hamstrings, glutes, lower abdominals
Weak: quadriceps, illiopsoas, lumbar erectors
Possible Indicators:
- “belt buckle up” from standing position (you could read everything perfectly)
- leaning back when walking
- history of repetitive hamstring pulls
- hips pushed way forward from a standing position
- clients complains of significant tightness in low back
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 Exercises
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:
90/90 Stretches for Glutes
Standing Hamstring Stretch (foot raised)
Kneeling Abdominal Stretch w/ Reach
Self Myofascial Release:
Foam Roller Stretch (Psoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Glutes)



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