李安物理治療研究室專欄:你媽知道你正在骨盆前傾嗎?
翹臀、美臀、結實有彈性的屁屁,是許多人追求的曲線之一。相信大家看過不少健身人秀屁屁的照片,就算你活在二次元,也看過不少動漫性感的屁股曲線。
但這些翹美的屁股很有可能只是骨盆角度歪掉產生的錯覺!我們稱之為「骨盆前傾」!
其實每個人的骨盆都不會像教科書裡面畫的那樣乖乖待在所謂的「中位區」或是「正位」裡,他會依據每個人的活動、生活習慣有不同程度的適應,形成不同的角度。
很多網友、讀者常會關心什麼樣的骨骼、姿勢才是正的?
答案是只要是正妹做的就是正的(完全誤)。
其實現代的醫學很難定義到底什麼姿勢、骨骼位置才是最好的,或者可能根本不存在那樣的標準答案。我們建議大家其實不用太擔心這些。
除非你有疼痛、酸痛的問題,例如最常間的腰痠背痛與下背痛,才需要去找醫生和物理治療師幫你看看是否和你的姿勢有關聯性。
到底怎麼樣算骨盆前傾?
骨盆前傾代表你個骨盆相較於教科書上說的中位來說,上端偏前側、下端篇後側。看起來比較 sexy 這樣~
相反過來,骨盆後傾就相反。
我們有時候戲稱骨盆前傾是「假的屁股翹」,假的,骨盆業障重 (誤)
骨盆前傾有多常見?以及為什麼?
骨盆前傾常見於久坐和一些重量訓練(以下簡稱重訓)、健身的人。
以肌肉、力學的角度來看,久坐的狀況下,你的臀大肌(屁股肌肉)長時間拉長與放鬆,久了會無力屁屁無力的狀況下無法把骨盆下端往前推;久坐也會讓腹肌無力,腹肌無力無法把骨盆上端以及腰椎往後推;久坐導致髂腰肌與豎脊肌長期縮短緊繃,會把骨盆下側往上拉。
然後你可能就骨盆前傾。
健身裡面容易導致骨盆前傾的是硬舉和深蹲,當你練這兩個動作時如果腹肌無力,無法把脊椎維持在中位區,再加上屁股與大腿了力氣不足,就有可能利用後腰(下背)的肌群來代償,就有可能導致骨盆前傾。
註:代償的意思是一條或一群肌肉代替另一條或另一群肌肉工作。
所以在健身房拍美臀照的人們,並不一定每一個都是真材實料的結實屁屁,也有可能是骨盆前傾造成的假象,或是….那條褲子應該蠻貴的 (?) XD
另外一種狀況是,你利用挺背來幫助深蹲與硬舉。過度挺背時可以號招更多淺背線(背部肌肉部分)的肌群來幫忙,且槓鈴的動線更接近身體的重心線,可以幫助使力。但缺點就是容易下背痛。
新手平常練習時建議還是先保持在脊椎中位區。挺背、拱背、圓背的狀況建議等進入進階狀況再說。(本篇先不深入探討重訓與健身,不夠嚴謹處還請見諒。)
所以你以為沒有久坐,或是重訓都很標準就不會骨盆前傾惹?
根據 Herrington 2011 年的研究表示:
男性只有 9% 的人骨盆是正的,6% 的人骨盆後傾,85% 的人骨盆前傾!
女性只有 18% 的人骨盆是正的,7% 的人骨盆後傾,75% 的人骨盆前傾!
所以你可以去笑那些骨盆正位的人邊緣人,骨盆前傾才是潮流當道 XDDDD (誤)
再提醒一次,很少人的骨盆是正常位子上的。
但你也不必擔心,大部分時候不會怎樣。但如果你有腰酸背痛、下背痛問題,可以去找醫生、物理治療師,但他不見得是骨盆問題引起的。
改善骨盆前傾的小運動
假如你很在意骨盆的位置,那我們還是可以教你兩個小運動來幫助肌肉平衡回來。
1, 髂腰肌伸展
微縮小腹,背打直屁股向前推,伸展後腳的大腿前側根部到有緊繃感,維持60秒算一次,每天左右腳各 5 次。
2, 臀大肌訓練 (橋式)
訓練方式:
微縮小腹,帶憋尿的力量,以臀部的力量腳用力踩往床面,臀部被動稍微抬起即可。抬起15秒後慢慢放下,過程中保持腹式呼吸。
切記:
不可以使用腰拱起來的方式來做,這是最常見的錯誤。
也不可以用脖子頂床頂地板的方式來抬起屁股,這是較少見但是真實存在的案例XD
訓練目標:臀大肌 (屁股的肌肉)
訓練劑量:每次抬起15秒,每組12次,一天3組
合作撰寫:
協助:
好痛痛復健科、骨科、物理治療、運動訓練搜尋器
註:本部落格文章是以科普、衛教為出發點,不代表任何人的生理狀況。每個人的身體皆不相同,有任何疑問請詢問自己的醫師、物理治療師、專業教練。
HI
Hello
「久坐導致髂腰肌與豎脊肌(or豎棘肌?)長期縮短緊繃,會把骨盆(下側往上拉??)。
然後你可能就骨盆前傾。」
您好,我是作者群之一的柔術醫師林杏青。因為好痛痛有不同作者撰寫文章,我不能直接代表這篇原作者的意思,但這段的意思在我的理解中應該沒有問題:
根據《The lumbar spine──NMT for erector spinae》Leon Chaitow ND DO, Judith DeLany LMT, in Clinical Application of Neuromuscular Techniques, Volume 2 (Second Edition), 2011這邊提到,erector spinae豎脊肌從頸椎第七節一值延伸到骶骨(骨盆後面的部分)。
如果用很簡單的模型(簡化是為了解釋,當然有點失真)來看骨盆,有一條繩子從前面往上拉,一條繩子從後面往上拉,後面那條比較緊的時候,骨盆就會向前傾斜,當然人體的機制又更複雜很多。
透過各種不同治療手法,從最簡單的熱療、物理因子治療、牽拉、肌痛點的處理、特殊手法放鬆”後面這條線的筋膜張力”,把後面那條線弄鬆,隨著腰椎前凸等等的改善、對有症狀的人來說骨盆就比較能回到相對比較適當的位置。
更正一下,彎腰駝背改成腰椎前凸
幫你改好惹~
所以是
「久坐導致髂腰肌與豎脊肌長期縮短緊繃,從前面看髂腰肌縮短緊繃會把骨盆上側往下拉,從後面看豎脊肌縮短緊繃會把骨盆下側往上拉。然後你可能就骨盆前傾」
類似的意思
另外,
(or豎棘肌?) <—這個不是我的疑問
我是從網站文章整句複製的
XDDDDD
那段複製到討論版的草稿,真尷尬XD
已改進。謝謝你~
按照示意圖來看,屁股滑下去的懶人坐姿,是不是比較不會發生骨盆前傾問題?
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