Chair atanga rei tak i ding hian hnungzang na emaw, na emaw i nei bawk em? Office-a hnathawh lai emaw, car khalh lai emaw, sofa-a ṭhut mai maia TV en lai emaw hian kan dinhmun pawh kan hre lo. Darkar tam tak kan dinhmun inang kan awm chuan kan pelvis-a taksa ruh (muscles)-ah nghawng lian tak a nei a ni. Hei vang hian natna tlanglawn tak lo awm thei chu ‘Pelvic Tilt’ an ti a. Mahse lungngai suh, hei hi mi tam takin an neih fo thin a ni a, exercise awlsam tak leh nunphung tihdanglamna tenau te hmangin a dam vek thei a ni.
A awlsam zawngin Pelvic Tilt chu eng nge ni?
Pelvis hi kan taksa peng pawimawh tak a ni. Ngaihtuah teh, kan taksa pum pui rit zawng chu kan ke inkarah inang tlangin a sem darh a, kan kal tir a, kan pum chhunga taksa peng pawimawh tak takte a humhim bawk.
A tlangpuiin, mi hrisel tak pelvis chu dinglam, neutral position- ah a awm tur a ni , hmalam emaw hnunglam emaw a tilt lo. Mahse, hmun khata rei tak kan ṭhut hian, a bikin kan ṭhut hian taksa ruh ṭhenkhat chu a ṭul lovah a nghet a, ṭhenkhat chu a chak lo bawk. Chutah chuan chu balance chu a bo a, pelvis chu a sir khatah a tilt ta a ni. Hei hi Pelvic Tilt kan ti a.
Hei hi chi hnih lian tak a ni. Eng nge an nih i en ang u.
| Pelvic Tilt chi hrang hrang | Hetah hian eng thil nge thleng? |
|---|---|
| A hmalam Pelvic Tilt | Hei hi a tam ber chi a ni. Hun rei tak thut hian hip flexors te chu a tight a, a tawi bawk. Heng ruh tight tak takte hian pelvis chu a hnuai leh hmalam a hruai a. Hei hian ruhro chu chhung lam hawiin a curve a, pum chu hmalam hawiin a rawn chhuak bawk. |
| A hnunglam Pelvic Tilt a ni | Hei hi hip extensors a tawi vang a ni a, chu chuan pelvis chu hnunglam hawiin a tilt thin. Hei hian hnungzang hnuai lam a ti flat thin. Hei hi hnungzang natna thlentu a ni bawk. |
Pelvic tilt hian i hriselna a nghawng theih dan
Pelvis chu a sir khatah a tilt chuan chutah chuan a tawp lo. A chhehvela taksa ruh (muscles) te pawh a awm theih nan an inthlak tan thin. Domino pakhat a tlak chuan a dangte chu a inthlak fel vek ang mai a ni. Chuvangin harsatna pakhat hian harsatna tam tak a thlen thei a ni.
- Back pain: Pelvic tilt hian hnungzang natural curve a tidanglam thin. Hei hian a tul lovah ruhroah pressure a siam a, chu chuan hnungzang hnuai lam natna leh hrehawmna a thlen fo thei a ni.
- Hamstring Strain: Anterior pelvic tilt hian glutes a tichak lo. Hamstrings, thigh hnunglam ruh , te hian compensate turin an thawkrim zawk a ngai a ni. Hei hian an awm nghet tlat thin. Hei hian hamstring sprain hlauhawmna pawh a tipung thei a ni.
- Stomach bulge: Anterior pelvic tilt-ah chuan pelvis chu hmalam hawiin a inher a, chu chuan pum chu hmalam a pan tir thin. Hei hian pum ruhte a tichak lo va, pum chu a ti langsar zawk a ni.
- Taksa fitness tha lo: Hetiang chi taksa chak lohna leh tightness hian i taksa fitness zawng zawng a ti tlem thei a ni. Exercise i tih laiin posture dik lo hmanga hliam i neih theihna a tipung thei bawk.
Pelvic tilt thlentu ber berte chu engte nge ni?
Hei hi a chhan ber chu keimahni nunphung a ni.
- Sedentary lifestyle, exercise tlakchhamna, hmun khata rei tak i thutna.
- Hnathawh avanga darkar tam tak chair-a thut te, TV en vang te, lirthei khalh vang te.
- Thlamuanna tur atan hmun dik lovah lounging.
- Posture tha lo, a tlangpuiin kea kal emaw, ding lai emaw.
Tunlai hian khawtlang nunah hetiang dinhmun hi a hluar hle a, mi tam takin computer-ah hna an thawk a, sikul naupangte pawhin hmun khatah darkar tam tak chhung lehkha an zir thin.
Pelvic tilt hian eng symptoms nge a neih?
Nang pawhin heng symptoms te hi i nei em tih en rawh.
| Symptom a ni | Hrilhfiahna |
|---|---|
| Lower back na a awm | Ribs leh pelvis inkar hmun a na. He natna hi exercise emaw, rit phurh emaw hian a pung thei a ni. |
| Sacroiliac joint ah natna a awm | Spine hnuai lama sacroiliac joints inflammation hian hnungzang atanga hnute, groin leh thighs thlengin natna a thlen thei a ni. |
| Femoroacetabular-a thil thleng (Impingement) a awm | Hei hi hip joint peng hrang hrang an inhnim nawn fo a, chu chuan joint a tichhia a ni. Hip kan sawn hian natna a awm thin. |
I hnungzang emaw, ruh na emaw na tak emaw, na tak emaw i neih chuan doctor pan vat la, enkawl rawh. Thil pawi tak dang a awm lehna chhinchhiahna a ni thei bawk.
Pelvic tilt atan hian eng exercise nge tih theih ang?
Hei hi a chinfel dan tha ber chu exercise dik tak hi a ni. A tam zawkah chuan zai a ngai lo. Muscle tight te stretching leh muscle chak lo te tihchak hian pelvis chu neutral position-ah a hruai kir leh thei a ni.
A hnuaia tarlan te hi in lama i tih theih exercise awlsam tak tak te an ni.
| Pelvic Tilt atana Exercise awlsam tak tak te | |
|---|---|
| Anterior pelvic tilt atan chuan: | |
| Hip Flexor Stretch a awm bawk | Khup pakhat chu leiah dah la, ke dang chu hmalam 90 degree-in ben rawh. I hip te chu rawn hruai lut la, i hmalam hip ah stretch i hriat thlengin vawn tlat rawh. Second 30 vel vawn la, a sir lehlamah switch leh rawh. |
| Glute Bridge hmanga siam a ni | I hnungzang chungah mu la, i khup ben la, i ke chu leiah dah rawh. Tunah chuan i glutes kha khauh la, i hips kha han chawi sang rawh. Second engemaw zat chelh la, zawi zawiin hnuai lam pan rawh. |
| Posterior pelvic tilt atan chuan: | |
| Hamstring Stretch a ni | Leiah thu la, i ke chu phar rawh. Ke pakhat chu dinglam hawiin dah la, ke dang kephah chu ke inzawm khawm chhungril lamah dah rawh. Tunah chuan i ke hrual chu zawi zawiin ke ruh lam hawiin ben rawh. I kekawr hnunglam ah stretch i nei ang. Second 30 vel vawn la, switch leh rawh. |
| Floor Cobra a ni | Hmai lam hawiin leiah mu rawh. I kut chu lei atanga chawi sang la, i glutes kha khauh la, i rilru leh lu chu tlem han chawi sang rawh. Hei hian i hnungzang ruh a tichak ang. |
A pawimawh ber chu heng exercise te hi tih fo a ni a , thut hun i hman tlem hi a ni . Thil tenawm tak tak, darkar chanve danah tho leh kal kual leh i dinhmun ngaihven ang chi te hian danglamna nasa tak a thlen thei a ni. Hei hmang hian i posture i siam tha thei a, hnungzang natna ang chi symptoms te pawh i paih chhuak thei bawk.
Take-Home Thuchah a ni
- Pelvic tilt hi a dinhmun inang rei tak a awm avangin a sir khatah a tilt a ni. Hei hi a awm dan tlangpui a ni.
- Hnung na fo, pum chhuak, leh hip na hi a lan chhuahna ber a ni thei .
- Hetiang dinhmun a awm chhan ber chu thut reng leh exercise lak loh vang a ni.
- Vawi tam tak chu exercise dik leh nunphung thlak danglamna hmangin pelvic tilt hi a dam vek thei a ni.
- Natna nasa tak emaw, rei tak emaw i neih chuan doctor pan ngei ngei tur a ni.
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