Hello, this is BlackGreenCo:)
Let's find out pelvic asymmetry exercise (3, 4).
You can check the Asymmetric Pelvic stitching (1, 2) here:
Asymmetric Pelvic Exercise- Stretching (1, 2)
Hello, this is BlackGreenCo:) Let's find out pelvic asymmetry exercise. Asymmetric Pelvic Exercise- Stretching (1,2) The Lumbo-Pelvic-Hip-Complex (LPHC) center of gravity is skewed to one side. Lt..
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Asymetric Pelvic Exercise (3, 4)
The Lumbo-Pelvic-Hip-Complex (LPHC) center of gravity is skewed to one side.
Lt side (same side) /Rt side (opsite side)
|
overactive/ tightness |
underactive/ weakness |
|
Adductor Complex |
anterior tibialis |
|
gastrocnemius |
Same side: gluteus medius |
|
Soleus |
Opposite side: Adductor Complex |
|
Piriformis |
|
|
biceps femoris |
|
|
Same side: TFL |
|
|
Opposite side: gluteus medius |
|
Let's learn how to exercise Upper Cross Syndrome, which is easy to do alone. It is a exercise method of Activate/Integrate, the third and last steps of calibration exercise.
-The third Activation technique: It activates and strengthens weakened muscle tissue.
-anterior tibialis
1. Sit on a chair or bench.
2. Put both knees and ankles together and put a dumbbell between your feet.
3. Maintain the foot for 30 seconds at dorsi-flexion.
4. Repeat 5 times.
-Gluteus medius
-Hip adduction
1. Sit straight at the Hip adduction machine.
2. As you exhale, bring inside the knees that are spread outwards.
3. Slowly return to the outside while breathing.
4. Repeat 10-15 times.
- Clam
1. Bend both knees at a 90 degree angle while lying on the side. Make sure your head, back, hip, and heel are aligned.
2. Breathe out and open the upper leg's knees.
When you repeat it, you can feel the side of your hip is stiff as when you have been injected. (Repeat 10-20 times)
3. Do the same for the other side.
4. Do it the same side one more time.
Ex. If your pelvis is pushed to the left, do the same left movement (the side where your left leg is raised) one more time.
- side lying kick
1. In a side-lying position, stretch your upper leg's knee and lift it to pelvic height.
2. The pelvis, knees, and feet face forward and lift the legs above the ceiling.
3. Just like Clam, you can feel your butt getting stiff. (Repeat 10-20 times)
4. Do the same for the other side.
5. Do it the same side one more time.
Ex. If your pelvis is pushed to the left, do the same side left movement (the side where your left leg is raised) one more time.
-Last Integration Technique: Train functional movements so that all muscles can be used in a natural and integrated manner.
- Anterior tibialis
-single leg calf raise
1. Stand on a weight plate or stairs.
2. Lift your right leg, raise your left heel up, and lower it to the floor. (10-15 Times)
3. If it's hard to balance, touch the wall and do the moves.
4. Do the same for the other side.
-A movement to strengthen the ankle
Strengthen your ankle by balancing on the balance board or Bosu with one foot. (30 sec-1 min hold)
-Gluteus medius
-Lateral squat
1. Double the shoulder width of both legs.
2. Bend your right leg while pulling your hips back with your left leg open. At this time, strengthen the inner right thigh with a feeling of stretching. (10-20 Repeat)
3. Do the same for the other side.
4. Do it opposite side one more time.
Ex. If your pelvis is pushed to the left, do the opposite right movement (the right leg is straightened) one more time.
-Squat with Bosu
1. Hold dumbbells in both hands and place your right foot on the Bosu.
2. Take a breath and do squats. (10-20 Repeat)
(If you're too hard, put down the dumbbell.)
3. Do the same for the other side.
4. Do it opposite side one more time.
Ex. If your pelvis is pushed to the left, do the opposite right movement (the right leg raised on Bosu) once more.
If you don't know or want to know more about Asymetric Pelvic, click here:
Asymmetric pelvic
Hello, this is BlackGreenCo:) Let's find out Asymmetric pelvic. Asymmetric pelvic 1. How does Asymmetric pelvic affect your body? Pelvic asymmetry due to pelvic imbalance is one of the causes of pe..
blackgreenco.tistory.com
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise.
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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