Twisted Pelvis Realignment Exercise - Tight Hip Flexor Exercise - The Hip Hook
Vložit
- čas přidán 10. 09. 2024
- After you've released the hip flexor with pressure from the Hip Hook or Hip Flexor Release Ball, as well as using the ball to release the back of the hip. The last step is the realignment exercise. This step is extremely important to realign your pelvis but is also the most forgotten. The goal of the exercise is to use your own muscles to put your pelvis into alignment. Now that the hip[ flexor has been relaxed it shouldn't be locking your hips in a twisted position and by activating the correct muscles you should feel alignment and ultimately relief.
As mentioned in the video lie on your back. You want to do this only on the side that you have released, whichever hip is tight. You're going to put your hands behind the knee of the tight leg. Now pushing into your hand with a moderate amount of force thinking about putting your foot back down to the ground, but don't let it move. You should be feeling the hamstring and glute muscles working. This will tilt the pelvis back into position. Be sure you're not pushing really hard, just the amount of force needed to fire the muscles.
Push for two seconds isometrically, then relax for 2 seconds, then go again doing about 10 reps or so of this. Think of it like getting a drawer unstuck, you kind of have to push and pull and wiggle it to get it moving and sliding the right way. The contracting and relaxing is the pushing and pulling of the drawer.
The iliacus and the psoas make up what is commonly called your "hip flexor." These 2 muscles have an important job, to connect the upper part of your body to the lower half! Although these muscles are also responsible for flexing your hip (bringing it forward), their main job is to help hold your spine, pelvis, and hip together.
The iliacus and psoas are called the iliopsoas together. They often time contract and stay knotted up when the body is either too mobile or if those muscles are over used.
Because we need them to stabilize us, activities like sitting, running, biking, kicking and weight lifting are common causes of tightness along with too much stretching like yoga and dance.
As you can see, there are lots of reasons these muscles tighten and this tightness can cause pain in all kinds of places in the body.
I uncover these patterns in my bestselling book, Tight Hip Twisted Core - The Key to Unresolved Pain!
christine-koth...
This is also why I designed the world's first tool designed specifically to release the iliacus muscle - The Hip Hook
christine-koth...
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
thank you, again and again, for all of these great videos! The love and genuine care that you have really comes through and we feel all the more appreciation for you and for your unique gift in this area of life :)
You're welcome! :)
So glad I found this channel.
We're so happy you found us! Let us know if you have any questions :)
Thank you! I'm definatelty going to try this. I have been suffering with random knee lock ups that last from 5 mins to 18 hours for the last 2.5 years. The chiropractor helps, but I'm still waiting to see a specialist ( yeah Canada).
Let us know if we can do anything else to support you!
Right before the 1 minute mark you are saying that it is very important to figure out and know which side is rotated forward or anteriorly since it's the side you're going to do with the realignment BUT how do you figure this out???
Thanks!
Great question Lorrie Ann! We have another video that talks more about this, where you perform the "supine to sit" test.
Linked below is a video that will talk more about that and walk you through performing the test.
czcams.com/video/yRaVerK7mwg/video.html
Magic Sauce !
Again thanks for the videos. I think a really important issue needs to be addressed though. What do you play against 1. d4?? 😜
Haha is that a chess reference?
@@AlethaHealth yes ma'am. Saw the set in the background... 😁
Will the 90 90 hip lift hip tilt work
Thanks for the video! Do you have videos on how to release the front of your hip with a hip hook and the back with a ball?
Yes, please see our how-to videos on our website at www.alethahealth.com/howto/mark. This link will take you to the videos for the Hip Hook (now called the Mark). There is a toggle button on this page where you can switch between the other products. The ball will be the Orbit in the dropdown.
Thank you! I actually ended up buying the fix your hip kit last week and have been watching your webinars!
I had spondylolisthesis diagnosed on my right side (Grade 1 - L3 or 4?) when I was 15 (about 20 years ago). For the last 5 years, I've experienced discomfort on the right side of my lower back and obliques (and sometimes radiating outward) almost constantly. Seen several chiros and PTs with varying degrees of success, none very long lasting. Just got a Hip Hook, Release Ball, and your book (about 1/4 of the way through at present)! Excited to see if this unlocks any additional pathways to pain reduction. Really appreciate the videos providing further explanation of the movements described in the book.
Are there any considerations because of my spondylolisthesis that you'd highlight? Obviously impossible to diagnose specifics over text - but curious if this particular ailment has anything generic about it that I could use to get the most benefit out of these new tools that you've shared with the world.
Hey there, thanks for reaching out. We're glad to hear that you have the entire bundle and are making your way through the book!
We're going to link you to an FAQ on our website regarding this condition that may be able to share more information.
www.alethahealth.com/contact#reamaze#0#/kb/can-the-hip-hook-help-my-pain/spondylolisthesis
As it relates to your specific situation, we aren't able to tell you to do anything specifically since we are not able to provide medical advice. For that, we'd have to recommend that you check with your healthcare practitioner for more specific feedback.
What we can share is that other users of the Hip Hook with spondylolisthesis have shared with us that starting by using the tool in the standing position helped them a lot, as initially lying over the tool wasn't as comfortable on their lower backs. When lying over the tool on the ground, lowering the chest all the way down to the ground seemed to be more comfortable on the lower back compared to being propped up on the elbows.
We hope this helps! Please keep us posted on how the Hip Hook is working for you and share with us anything new you discover!
I’ve got a rotated pelvis towards the right, so my left hip is more forward and it feels like my left leg is longer.
Which leg should I be doing the pull method on?
Also, my left leg, from the knee down gets very sore and tight when I walk or stand, this also causes knee discomfort. Like the lower and upper part of the leg are rotated in opposite directions. Have you encountered this before? What could be the cause?
For the first part of the question on which side to do the realignment exercise on, the first video in the YT playlist linked below will cover the "Supine to Sit Test" that helps you figure this out.
czcams.com/play/PL5lg2yCtxxpibEpmmQYy3x9LR_reTmAZP.html
Now on the question about the misalignment that you feel in the knee. Yes, that is common when having a tight hip flexor. Here are a couple of video links that help explain more on this connection.
czcams.com/video/XMUDitR_9Cg/video.html
czcams.com/video/91ccL4Q3AoQ/video.html
Is a twisted pelvis the same as a Lateral pelvic tilt? From the front, it looks like I have one side higher than the other. Will your exercises help even my pelvis out?
The pelvis can be rotated or shifted in lots of directions, however, an anterior rotation from a tight iliacus is often at the source of that shift. It can cause the QL to tighten up and create an "upslip" on one side. In addition, psoas tightness will pull up on the pelvis. I would absolutely investigate the health and relaxation of your iliacus and psoas as a potential and likely cause here.
How do you figure out which leg to do the exercise on?
Here's a link to another one of our CZcams videos explaining which side to perform the realignment exercise on. Please let us know if this doesn't fully answer your question or if we can do anything else to help! czcams.com/video/yRaVerK7mwg/video.html
How do I determine which side is rotated?😊
Check out these videos to see if you can self-assess. Of course, it will always be best to confirm with your chiropractor or PT if those are practitioners that you regularly see.
czcams.com/video/91ccL4Q3AoQ/video.html
czcams.com/video/PC6DZcQsiiY/video.html
How long does it take for your pelvis to be realigned . I finally used the hip-hook and my QL no longer is tight. My back is n longer bothering me. I’m still rotated though . How long will it take for my pelvis to start to realign itself
That's great to hear that your QL has loosened up along with releasing your hip flexors by using the Hip Hook!
The answer to your question typically is one of those "it depends" kinds of answers. If you are performing the "3 Simple Steps" for realigning the pelvis consistently over a period of time, then we'd expect there to be better and quicker results.
Other factors that come into play would be how tight you are to begin with in the hip flexors, what other tightness and imbalances you have in the surrounding muscles, your activity levels during the day (i.e. do you sit all day or are you active).
Hearing that your QL has already loosened up is an encouraging sign that your body is reacting well, so keep up the good work! :)
@@AlethaHealth I’m actually constantly on my feet because I’m a nurse. Now I’m trying to figure out how to fix this twisted pelvis . Flexors are still tight but much looser . I guess I’ll give it a few weeks and see where I am .
@@GotyaSteph hey were u able to fix it?
@@avishek6359 nope
@@GotyaSteph Have you tried met?
I’m anteriorly rotated on the right side and posteriorly rotated on the left . I’ve tried physical therapy , chiro , Myofacial release it’s been 7 years . I’ve tried egoscue , pain academy , literally everything you name it . The psorite did nothing . I ordered the hip hook and I’m waiting . The pelvic torsion literally causes pain and imbalance from my neck down to my feet . I always look exhausted because my body hurts any shoulder or ab work out causes neck pain and left sided shoulder pain . Even if I end up releasing my tight sides. What are some other strengthening I can do to help maintain and heal my body . I wasn’t born like this and ended up like this after a injury from the gym from the hip adductor machine when I used too much weight ? I’ve tried this workout your doing snd it never did nothing maybe I need to release first . Even when I’m released using massage therapy 3 days later I return to the same tight state.
Thanks for sharing your story. We've had so many others come to us feeling "twisted" and having tried everything, and the Hip Hook has helped them make tremendous progress. We hope the same can happen for you!
The pelvic realignment exercise is most effective following a release of the hip flexors AND a release of the glutes before you do the exercise. This is because these muscles on both sides of your pelvis play "tug-of-war" with each other, so releasing tension allows for the engagement of the proper muscles to start realignment the pelvis.
Of course, this requires a consistent approach performed over a period of time to have these results truly last. Other exercises that may help you out include the use of a hip resistance band to target all of those smaller, stabilizing muscles around your hips and pelvis.
Some of our favorite exercises can be found at: www.alethahealth.com/howto/hip-band
@@AlethaHealth so this won’t necessarily fix the issue , how do you release the glute after releasing the hip flexor ?
@@GotyaSteph here is a video link that goes over each of the "3 Simple Steps" to help realign your pelvis.
czcams.com/video/W9WSJBl04WM/video.html
Can het be dat you are a reaction becomes,what likes as haptonomic.
My whole body is working and shaking,and give exercises to do.
Everything comes from the soul.
Nobody believes me.
It is like ghost in me.
Can you help us better understand what you mean? When you do this exercise, your body is shaking?