Posture Series 4: Let's Do The Twist (Or Not)

是的，标题是胖乎的检查器参考。当我为边界书籍和音乐工作时，我实际上我实际上就会回到我的大学时代 - 我们设法让他有一个记录签名活动，我们整天都在商店立体声玩耍。There was one point where one of my co-workers told me to “do the twist” and while I had no intention of doing so (I can’t dance) I happened to look down and noticed that by just standing around my right foot would habitually be further forward than my left.I didn’t think too much of it until later when after becoming certified as a personal trainer one of the ladies who took my small-group training classes mentioned that she was a nurse and she noticed that I should watch my back as my hips were unevenly twisted.我基本上有被称为“骨盆旋转”的东西，这是我在我工作的至少一半人中看到的东西。

简单的测试：脱掉你的鞋子，然后拿到一会儿。Right after you stop take a look down at your feet.一只脚进一步前进吗？然后看看你检查你的脚跟。他们甚至是吗？If both your toelines and your heels are uneven then you have a pelvic rotation.有可能骨盆旋转而不用脚看到它，但这需要别人走在你身边，检查你的实际臀部和大腿。因此，为了本文的目的，我们只会看看你的脚是否反映了骨盆中的扭曲 - 但你可能想要一个训练有素的运动专业，看起来更加准确。那是什么导致骨盆旋转？

当一个臀部向前扭曲时，它通常伴随着臀部前部的臀部屈肌的紧绷，加入器（内部大腿肌肉），有时也是大腿前面的Quadriceps。还可以注意到臀部上部的臀肌中肌肉的伴随弱点。If you have scoliosis this may be a contributing factor though that is highly individual.

具有盆腔旋转的人（“扭曲臀部”）将希望延长（伸展和手动工作，如按摩和/或滚动）内部大腿，Quadriceps和Hip屈肌。在腰部肌肉的腰be beneficial as well, especially if the rotation is coupled with any tilting of the pelvis (see my posture articles 2 & 3 located in the blog section of our website).加强臀部和腿部也可能有助于 - 正确地进行蹲下和止血以及旋转侧面上的臀部（横向频带行走，蛤壳等）的稍微针对性的工作。

这不是如何进入如何正确执行上述练习的空间，但我们可以开始使用几个基本的延伸来让您开始在使用健身或运动专业人士更详细地研究这方面。内部大腿的蝴蝶伸展是一个有用的，易于遵循：只需坐在地板上，用脚鞋底压在一起，尽可能靠近你的腹股沟。Using your elbows, push your thighs down while keeping your back straight.This is also known as the “groin stretch” and you should feel this in the inner thighs.在过渡到跪着臀部屈肌伸展之前，保持这种情况大约一分钟。在臀部下方的“好的一面”向前进入一个半跪姿，脚下，膝盖上的膝盖在你的臀部下面。Tuck your pelvis under without arching your back – if you’re doing this properly you should feel a stretch on the front of your hip and top of the thigh on the side your rotation is on.Hold this for a minute before standing for a quad stretch.Hold onto something stable for support and grasp the foot of your rotated side by bending that leg.让你像你把那臀部放在地板上一样，脚上拉一点 - 你应该在大腿前面感受到这一点。持续一分钟。Repeat this every day and periodically check your feet as previously described or have your coach check for you to see if anything changes over the course of time.

是否有可能随时间改变一个人的盆景？通常它是 - 我已经完成了它，我也帮了别人。这样做的时间依赖于年龄的各种因素，粘在智能设计的常规，过去的骨科和伤害历史和生活方式中的一致性。无论如何，重要的是要记住，我们的目标不一定要“修复骨盆旋转”（可能存在许多变量，以为为什么它在第一个地方，包括遗传），而是采取适当的步骤来解决它你有一个。完全可以通过更平衡的方式帮助调节肌肉而不显示旋转程度的显着变化 - 但观察到的旋转的存在或不存在可以用作透明标记，以便在设计训练计划时应强调应该是在哪里。