Every year I change seasons, I feel that the jeans in the wardrobe carry me to secretly slim down: the jeans that could be worn properly last year, this year the waist of the trousers has encountered a rising bottleneck - when it reaches the crotch, it can no longer go up.
So gritted his teeth and stood up the familiar flag: For this jeans, lose weight!
But is there a possibility: you are not really fat, but a fake crotch?
In March, when spring is in full bloom, let's talk about the old saying again, let's talk about the "fake crotch width" that makes 90% of women hit.
What is false crotch width?
What we often call "crotch" actually refers to the edges of both sides of the ilia, and "crotch width" is the distance between the edges of the two sides of the iliacium. This is the "real crotch".
The "false crotch" is located below the "true crotch", at the pelvic junction on the upper thigh, that is, the protrusion of the greater trochanter.
Causes of false crotch width
There are many causes of false crotch, including congenital bony causes, as well as acquired poor posture, bad habits, pregnancy and childbirth.
❶ Pelvic structure
Women have a larger and wider cross-section of the inferior pelvic opening, and the femur is more adductive than in men, which is more prone to false crotch width, which is a congenital cause.
❷ Hip rotation caused by pregnancy
During pregnancy, with the enlargement of the abdomen, the hip flexion function is limited, and the expectant mother has been in a passive hip extension state in order to adapt to the change of center of gravity, resulting in changes in the biological force line.
The hip joint is in a state of internal rotation for a long time, and in severe cases, there will even be a detachment of the femoral head nested in the acetabular fossa, resulting in a "semi-dislocation" state.
The secretion of progesterone and relaxin during pregnancy causes the ligaments in our pelvic joints to relax and weaken. Relaxation of the gluteus maximus makes it easier for fat to attach and accumulate on the outside of the femur. Gluteus medius weakness leads to the inability to hold both femurs tightly, resulting in loss of control of the femur, lateral rotation, the tip of the trochanteric femur tilted outward, and even the development of X-shaped legs in severe cases.
❸ Bad habits
In life, the sitting posture of legs together, the sitting posture of overlapping legs Erlang's legs, and some girls have been accustomed to the anime genre "duck sitting", walking with eight figures, legs clamping and other bad habits since childhood, are actually the culprits of the appearance of "fake crotch width".
This is due to the fact that these habits are often accompanied by gluteus weakness, excessive internal rotation of the hip joint: normal forward walking should be the front of the thigh force, when the hip joint excessive internal rotation, the legs are internally rotated, resulting in the lateral muscles of the base of the thigh becoming more and more developed, false crotch width also appears.
Effects of false crotch width
The existence of false crotch width is, first of all, a cosmetic problem.
The position of the false crotch is at the base of the thigh, which visually causes the crotch position to move down, so that the line looks abrupt and the legs appear short and bulky.
Most of the muscles build up at the base of the thigh, which makes the thigh look very strong. There may also be compensatory duck steps, resulting in an unsightly walking posture.
False crotch width can also affect health.
When false crotch width appears, the gluteal muscles tend to be weak and unable to provide core stability to the body. The stability of the knee, ankle and hip joints is poor, and joint pain is easy to appear in sports, and it is also easy to occur, and even when standing, it will give excessive pressure and burden to the lumbar spine, and there will be low back pain for a long time. or accompanied by symptoms such as hip snapping and symphysis pubic pain.
Treatment of false crotch width
The formation of false crotch width is caused by both bone and muscle, so the treatment of false crotch width is also carried out from two aspects: manual treatment and exercise prescription.
First of all, I would like to introduce you to a professional manual treatment for false crotch width:
❶ The patient lies on his stomach, flexes his hip and knees, and maintains the external rotation of the hip joint. The therapist finds the position of the hip joint and pushes down the long axis of the femur to feel the hip bone reset.
❷ The patient lies prone and still maintains the state of hip flexion and knee flexion and external rotation of the hip joint. At this time, you can observe that there is a raised place in the hip bone, and push the raised place forward and inward.
❸ The patient is in the lateral decubitus position, hip flexion. Flex the lower knee at 90°, straighten the hip on the upper side, raise the patient's upper leg as high as possible, and make a hip tightening press.
The above technique uses the strength of the body to compress, 3-5 times per set.
△ Comparison chart of treatment effect
Exercise prescription for false crotch width
For cases where false crotch width is not too serious, or if you are worried that you have false crotch width, you can adjust yourself through appropriate exercises, relax the inner thigh muscles, strengthen the eccentric ability of the external rotator muscle group of the hip, and strengthen the gluteal muscles.
❶ In the supine position, open the legs backwards outward to 15~20° outside the midline, and do internal and external rotation of the hip joint.
❷ Hip bridge, relying on the strength of the hips to lift the body into a bridge-like shape, shoulders, hips, knees reach the same straight line, requiring the use of the back side chain of the body to exert force.
❸ Find a taller support, put the inside of the ankle in the support position, and after the hip joint is set up, sit back, do a half-squat motion, pay attention to the support leg knee do not move forward.
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