Sagging butt? Bad posture indicates health problems

In the process of communication between people, body language is often considered to be the main basis for discerning the speaker's inner world. But in fact, when there is something wrong with the body, posture is also the health message that the body sends to us. Next, let’s take a look at the clues that the body uses to communicate with us.

Clue: Sagging butt

Description: Weak back muscles. If your buttocks are flat or concave, it may be caused by weakness in the deep core muscles, especially the multifidus muscles that lie tightly next to the lumbar vertebrae.

The multifidus muscle is located deep in the erector spinae muscle and is extremely thick. It ensures that the lumbar vertebrae are closely connected and precisely distributes the pressure on the lumbar vertebrae. Because the multifidus muscle's line of force is located posterior to the lumbar curve, it can act as a "bowstring," keeping the spine extended and increasing lumbar lordosis. Unfortunately, it often doesn't get exercised and atrophies due to disuse, and is replaced by adipose tissue.

Clue: The shoulders are uneven

Description: Muscle imbalance. Carrying a heavy shoulder bag or laptop on the same side of your body every day can make one shoulder appear higher than the other. You can often do the shoulder shrug exercise from low to high, especially on the side with tense muscles, do it more times.

Clue: Head tilted forward

Description: Tight neck muscles. Generally speaking, a pillow that is too thick or a bad sleeping posture can cause the head to unconsciously tilt forward. A pillow that is too high will force the cervical spine to flex excessively, damaging the lower cervical muscles and joints. If you have such a problem, you need to change the status quo and correct your posture. Of course, don't go too far. Not using a pillow will destroy the curvature of the cervical spine, which is not conducive to the rest of the upper cervical spine. A sponge pillow that is too soft will cause the cervical spine to deform and cause damage.

Clue: Slouching

Explanation: Poor posture or slouching at your computer desk may mean tight hamstrings. The hamstrings are the muscles on the back of the thigh. They originate from the ischial tuberosity, insert on the tibia, cross the hip and knee, and function to extend the hip and flex the knee. It connects to the pelvis and can pull the sit bones forward if the hamstrings are tight. When you sit down, your spine becomes rounded and curved, giving you a slouched look. You can practice this by stretching your hamstrings in a standing position.

Clue: One foot turned outward

Note: If one foot tends to turn outward when you stand upright, this is likely due to tight and asymmetrical hip muscles. This requires strengthening the inner and outer thigh muscles, namely the adductors and abductors. To strengthen your adductor muscles, place a fitness ball between your knees and squeeze the ball by moving your adductor muscles. For the abductor muscles, you can practice by raising your legs sideways. Lie on your side in bed, and lift your other leg with your ankle and toes raised upwards.

Want a good-looking body but can't spare the time to go to the gym? Why not do these two muscle-building exercises at home after get off work?

Neck and shoulder muscle exercise - clock exercise

1. Stand up straight, put your feet together, look straight ahead, and place your hands naturally on both sides of your body;

2. Raise your hands sideways with your palms straight and facing down, like it is 9:15 on the clock, hold for 3-5 seconds; slowly raise your arms upwards with your arms at a 120° angle, like it is 10:10 on the clock, hold for 3-5 seconds. This cycle repeats itself over and over again. 50 sets each time, 4 times a day.

Back muscle exercise - Xiaoyanfei

1. Every night before going to bed or 2 hours after meals, lie on your stomach on the bed and remove the pillow.

2. Lift your legs, head and back as high as possible at the same time, and hold for 3-5 seconds; repeat this movement, 10 times per set, and you can do 2-3 sets a day depending on your own condition.