翹臀可能是盤骨前傾假象　教你5招矯正及自我檢測

不少女士也追求「前凸後翹」的S型曲線，希望擁有纖腰翹臀，看起來更性感迷人，但如果伴隨著腰痛易攰、下半身肥胖浮腫等問題，那你的翹臀很可能只是「盤骨前傾」導致的假象。以下就教你簡單檢測方法，以及幾個體能和伸展訓練，助你矯正盤骨位置，更有助改善小腹凸出、O或X型腿和肩頸痠痛呢。

簡易自我檢測

盤骨前傾的原因有很多，在日常生活中久坐或久站，缺少運動和伸展，令腰肌長期緊張，臀部和腹部肌肉變弱，不時翹腳坐也有機會形成盤骨前傾。如果想檢測一下自己有沒有盤骨前傾，可以背向牆壁，以自然站姿企好，將頭、肩膊和臀部輕靠在牆上，如果腰與牆之間的空隙超過一個手掌，代表你有盤骨前傾的問題。

▼左：盤骨前傾；中：盤骨後傾；右：正常站姿

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All movements begin with posture. Assessing static posture can identify imbalances or movement compensations. Many people have different compensations & body positions based on their jobs, sports played, etc. Many times, a deviated posture, such as an anterior pelvic tilt, means a weak core specifically, transverse abdominis & obliques. The erector spinae (back muscles) as well as the hip flexors are also tight. All of the above can be alleviated with pelvic floor/core work as those muscles are connected to the pelvic floor & inner abdominal muscles. By stabilizing & strengthening your pelvic floor/core, you’ll be able to move to a better starting position for exercise. Think of a neutral pelvis as ribs over hips, not ass out or tucked in, but everything stacked. I wish the vid wasn’t so close, so you can get a better view of what I’m trying to get across….Still learning🤪 . . . #pelvicfloor #pelvichealth #posture #postpartum #pelvictilt #pelvicfloorhealth #momlife #fitmom #boymom #athlete #athleticism #health #functionaltraining

Emily（@pink_fit_momma）分享的帖子 於 PDT 2020 年 8月 月 14 日 3:04 下午 發佈

盤骨前傾其實是下交叉綜合症引發的症狀，患者的腹肌和臀部肌肉太弱，而下背和髖屈肌則過份緊繃，因而導致肌肉不平衡。想改善必須鍛練較弱的肌群，同時伸展和放鬆緊繃的部位。否則久而久之會形成假肚腩、內臟下垂、O/X型腿，亦會影響身體循環，雙腳容易水腫。以下介紹5個針對性訓練，無須任何器材，能隨時在家訓練。

1. 加強臀部肌肉：橋式

針對臀部訓練，推薦練橋式。練習者可屈膝並躺在地或瑜伽墊上，雙手放鬆放在身旁，然後慢慢將臀部向上提起，直至身體成一直線，停留十數秒後便可回到平躺姿勢。記得這動作由臀部發力帶動，不要依賴下腰發力。值得一提的是，盤骨前傾的練習者不建議透過深蹲來訓練臀部，因為深蹲亦會鍛練到下背和大腿後部力量，而這兩個部位正正是盤骨前傾的人需要放鬆的地方。

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11 minute BRIDGE workout GUARANTEED to set your 🍑 on 🔥🔥🔥!!! • • Swipe for each move at regular pace. Do each exercise for one minute (5&6- one minute per leg). • • 1- bridge (engage core & squeeze booty at top!) 2- hold at top + calf raise 3- bridge w/ heels up 4- hold at top + pulse knees out 5- figure 4 single-leg bridge (bend one knee and place ankle at opposite hip) 6- straight-leg sweep + single-leg bridge REPEAT 5&6 on each side 7- hold at top + chest press 8- hold at top + bicep curl (keep heels up) 9- bridge w/ weights at hips • • Use any dumbbells or heavy household items. • • Once you’re finished, leave a comment with what you’d like to see next week! • • #freeworkout #bridgeworkout #bootyworkout #staymoving • • 🎶- vetiver (I do not own the rights to this music)

Carrie McKinley（@carriemckinleywellness）分享的帖子 於 PDT 2020 年 7月 月 21 日 11:56 上午 發佈

2. 操腹肌：捲腹、提腿

第二個加強重點就是腹肌。平時在家最簡單可以練習捲腹，練習者屈膝平躺在地或瑜伽墊上，然後雙手放大腿，上腹用力捲起，肩膊和上背微微離地即可。想針對下腹亦可練習提腿，平躺後雙腿向上伸直至90度，然後慢慢向下移，再提起至90度，過程中保持腰背貼地。練習者應避免練sit up，因為仰臥起坐會令原本要放鬆的髖屈肌更緊繃。

3. 一次過練腹+臀：平板支撐

推介動作還有平板支撐（Plank），它能同時練到腹和臀部，初學者可以每次維持10秒，最緊要動作做得標準，每天堅持練習，很快能看到效果呢。

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You don't have to be great to start but you have to start to be great 👌 . . . #strongabs #strongbody #plank #sixpack #muscle #makegoals #traineveryday #eathealthy #bemotivation #beyourbestversion #fitnesslife #fitgirl #professionalphotographer #fitnessmodel #nike #underarmour #kuwait🇰🇼 #serbia🇷🇸

Vesna Tanasijević（@vesna_tanasijevic）分享的帖子 於 PDT 2020 年 8月 月 14 日 2:31 上午 發佈

4. 放鬆下背：下狗式、貓牛式

腰痛源自下背繃緊，有兩個瑜伽動作可加以改善。第一個是下狗式：練習者以跪姿準備，雙手與腳用力伸直撐起身體，頭和頸自然放鬆，背部展開並向下沉。第二個是貓牛式，同樣以跪姿開始，吸氣時心口向地下方向壓，呼氣時背向上弓起，重複練習5至10次，能放鬆整個背部。

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Adho Mukha Svanasana-Down Dog 🐕 📸 @ilana.yogaphotography Schedule for the week is a little different! Let’s lighten it up and refine some basics while seeing what areas we can take a little further. All times CST🙏 Monday 830-945am Intermediate cYoga Tuesday 12-1pm All Levels Strength Lunchtime Yoga Wednesday 8:30-9:45am Intermediate Friday 8:30-945am Intermediate cYoga Sunday 10-11:30am Intermediate Thanks @ilana.yogaphotography for the teacher training manual shots! Great basic color tones and good times🙏

Chris Gilmore（@chrisgilmoreyoga）分享的帖子 於 PDT 2020 年 8月 月 16 日 4:47 下午 發佈

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DANCING LION 🦁 Now this will sort your back out! Dancing lion is a spinal wave variation of the traditional cat/cow pose. It limbers the spine, warms up the neck, wrists, elbows and hips, and will sort out any lower back pain. It also helps reduce stress as it gets you to focus on coordination, and it gently massages the internal organs. Sound on if you’re in the mood for a shimmy 🎶 Save for your next back stretch.

Sarah Grace | Yoga Teacher（@busywarrioryoga）分享的帖子 於 PDT 2020 年 8月 月 16 日 9:00 上午 發佈

5. 放鬆髖屈肌：弓步伸展

髖屈肌是平日比較少去伸展的部位，練習者可以選一隻腳弓步向前跪下，前腳屈膝成90度，上半身保持挺直，臀部和腹肌用力收緊，然後再慢慢將上身向前移動，使後腳的大腿前側加以伸展，停留十數秒後可回到中心位置，再重複以上步驟。平時久坐的人更加需要多練習此動作，才可改善盤骨前傾問題。

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✨Those who don’t believe in magic will never find it ✨ Day 5 // Lunge of choice Here’s a couple of my favorite lunge variations 🥰 #alostrongandflexy August 10th - 19th Hosts: @bohemian_heart @shreeyoga @twistedgalpal2.0 @stelasulzdorf @amy.yogini @heloise_mazzotti Sponsors: @aloyoga @alomoves Poses: ✨ Boat ✨Triangle or Forward Fold ✨Plank of choice ✨Half Moon Pose ✨Lunge of choice Back bend of choice Chair Pose or Goddess Pose Lizard or Splits Inversion of choice Compass Poss or Pigeon

V 🌿🧘🏻‍♀️🇻🇪✨（@vanessavduran）分享的帖子 於 PDT 2020 年 8月 月 15 日 9:09 上午 發佈

除了以上5個動作外，亦要時刻注意平日站立、走路和坐的姿勢，才能徹底改善問題呢。