Best Rotated Pelvis Correction Exercises
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- čas přidán 29. 06. 2024
- There are many reasons why a pelvis might be rotated or twisted.
What essentially happens is that one hip is turned in and the other is turned out.
The pelvis might be rotated due to a muscle imbalance or sometimes due to anatomical anomalies like a leg length discrepancy.
This video shares some simple tests you can do at home to assess if your pelvis is rotated or twisted.
Then I share some effective and simple exercises which will restore the muscle balance in the pelvis, helping to straighten it.
Time Stamp:
00:00 Introduction
00:44 Test 1 - Rotated Foot
01:25 Test 2 - Palpation ASIS
02:05 test 3 - Thigh Size
02:40 Tip 1: Lose the Wallet!
03:29 Stretch 1 - Piriformis Muscle
04:49 Intense Self Massage Piriformis Muscle
05:40 Stretch 2 - Restoring Hip Mobility
06:47 Stretch 3 - Inner Thigh
07:45 Pelvic Strengthening "One Exercise Fits All" Stage 1
08:54 Pelvic Strengthening "One Exercise Fits All" Stage 2
09:35 Pelvic Strengthening "One Exercise Fits All" Stage 3
10:15 Tip 2: Avoid This Sitting Like This!
10:50 Tip 3: Avoid Standing Like This!
11:35 Outtro
Our Clinics
Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridge
CB24 6DD
United Kingdom
Tel: +44 (0) 1223 864444
www.miltonchiropractic.co.uk
Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall Farm
Fornham St Martin
Bury St Edmunds
IP31 1SL
United Kingdom
Tel: +44 (0) 1284 220202
www.fornhamchiropractic.co.uk
You are amazing. I’ve seen so many physical therapist and chiropractors and they all fail to teach these exercises and stretches. I’ve seen hundreds of videos on CZcams to help strengthen and stretch and yours is by far the most effective one I’ve ever seen. You deserve 100 thumbs up. Thank you so so much. You truly are a hero.
Note to Self for Reference
4:15 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 10 sec, 3 - 5/day
5:00 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 3 - 5 min/day
6:10 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 30 sec, 3 - 5/day
7:00 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 10 sec, 3 - 5/day
8:16 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Left knee toward ceiling, right knee down to hip
Hold for 10 secs, 10x
8:57 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Left knee toward ceiling, left knee outwards, right knee down to hip, right knee inward
Hold for 10 secs, 10x
Extremely helpful, as I have (hopefully) at last understood that my pelvic bone is rotated laterally and anteriorly, and it had been a source of great pain and frustration for my running, which is my passion. I wish you were close to Tampa Bay, I'd see you regularly. Thank for this amazing content.
Mannn I am so happy to be alive at this time of human history and have the access to all the answers and remedies to all our problems right here at our fingertips
Dude!! I've been trying to fix this problem for so long! Your explanation makes the most sense and just the most targeted video on this issue that I've seen in all these 10 years that I've been struggling with this issue. Thank you so much for putting this out there!
I have sciatica caused by piriformis, resulting from pelvic rotation. This vid appeared in my desperate search to alleviate some of my pain. Did the stage 1 strenghening exercise and i felt instant relief! Will be doing these in between physio sessions and hoping to keep my pelvis where it needs to be. Thank you!
Thank you for this straight forward video! I have seen a few other videos from other chiropractors, and yours got to the point fast!
You are getting so many blessings from everyone here! Bless you , your explanations are amazing and do detailed. Bless you
Hey Doc! You are full of positive energy. Thank you so much for these videos. This world needs more people like you. Greetings from Finland :)
Wow! This is pulling out my muscle spasms along left side of my spine. Great thanks!
Thank you so much! I was searching for this one.
Thank you so much! This is very informative and very well explained and the exercises have really helped!
Such an incredible man with very deep knowledge . Thanks for your videos college . I am a physiotherapist , and after I saw this video of yours , I thought what a great and informative video for the people to self test .
Thanks for instructions on CZcams.
Finishing up my thesis so CZcams has been awesome for my grades and classes.
Brilliant. Thank you so much for sharing these exercises.
Vielen Dank fürs informative Video. Besser erklärt kann man nicht finden 🙏🏽🙏🏽
I am in so much pain I can’t even stand up I was able to do two of the exercises where I put my heels on my knee lift my leg to my chest and the one that fell best was putting my ankle and my knee and with my arms outstretched letting my body on the left side than the right side and it felt really good thank you so much I feel like I could sleep for 1000 years
Glad to hear!! Good luck!
Very informative video. Thank you for sharing!
This is such a practical and do-able set of instructions. I'll let you know after daily use in a month or so, if a miracle happens and my unevenness is fixed. Thank you.
I like this guy. He is really simple and easy to understand. ❤
This is fantastic video full of rich information very informative and very practical. looking forward to implementing all of this. Thank you very much for making this video
Amazing video. I was doing all kinds of Avoid 1,2 and 3. This video was totally perfect for me to correct my right twisted pelvis. I really appreciate it. 😊
Your information is better than that from the physical therapist I am seeing. An MD wanted me to have spinal surgery for the pain in a left SI joint as he said it was caused by spinal degeneration. I got him to write an order for PT which has helped a lot going and doing exercises at home. Last chiro I saw for 2 1/2 years did nothing as pain escalated. New one is much better but she is moving in a few weeks. I'm going to continue following you. Thanks.
Thank you!!!! This helped me so much!
Wow!!! It works.. God bless you for sharing this info.
That's an amazing explanation, thanks a lot
omg you are a genius and i only saw a few minutes of the video, and i found that im a 'right rotated pelvis'. thank you so much for even diagnosing my issue correctly when numerous visits to chiros around me did not help. (they couldn't find anything wrong with me and just kept hammering me with some tool, without introducing any type of exercise to correct my balance *sigh*)
and when i search for google with 'rotated pelvis', most talk about the vertical rotation, and not horizontal (twisted) pelvis, im so glad i found your video
These seem to work really good. Imma keep doing these. Appreciate you so much sir😄🙏 Lawd bless yall.
THANK YOU! I definitely will be doing this🤗❤😄!!!
This is great work thanks !!!
Great exercises! I’ve been doing some of them, and will start the other ones right away doctor! Thanks so much for sharing your wisdom with us! God bless you for your generosity!
Woooaww never thought about the ball! Thank youuuu
great vid my man
Hi Doc, I have been doing these correction workouts from sometime but I believe my sleeping postures are hindering the complete correction of my pelvis. Can you please suggest what postures/positions should I avoid or should I sleep in to get in line with correction?
Thank you for providing 3 diff tests. My thumbs are bent, so I can't accurately assess my hip alignment this way. The variety was very helpful!
Excellent video! You explain it well. I have been working on correcting my own twisted pelvis as well as my clients. I stopped reading fitness books for exercises because I always did the exercises incorrectly and taught them incorrectly. You really need to work one on one with someone like you to learn the exercises, follow up with you to ensure you are doing them correctly. I will report in after I am consistent in doing these exercises.
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It helped me a lot. Thank you
Amazing video
Thank you so much , I was in pain and bedridden for days
Thank you video Best Rotated Pelvis Correction Exercises !!!!!!
Many thanks
Thanks tell us you every exercise details and i 'm every day your exercise try and feel better
Brilliant!
Many thanks
Inf very useful
By smart pt
Excellent video! Thank you! My physiotherapist and my chiropractor have me doing exercises like these, but I had no idea what they were for. I love how you tell us what it helps to correct. Thank you!
I have very bad feet do you have any corrections for that?
Thank u very much sir i have this same problem from last 3 years I am started ur best exercises 🙏
Thanks brother ❤
Same issue i thought my shoulder is the problem but when i took picture i found out that my pelvis is the problem, imbalance
🙏🏻Thank you Dr.🙏🏻
Thank you for the excercise
You’re very welcome!
From Canada vancouver great channel
🙏Thank you 🙏Perfect timing with this video🌟
Thank you so much
Thank you so much sir
I love you so much Doctor Thank you for helping you are a good man I am Mohammed from Algeria
its great ,thank you
Great video thank you,, Q please, what is the best sleeping position to relieve/ correct right pelvic rotation
Good tecniques 🙏🙏🙏
I have this EXACT ISSUE. Thank you for explaining it so simply!
Great video Jasper, thanks for sharing it! Can I ask if you have a right rotated hip like you demonstrate, I.e left hip turning inwards pointing to right, but my right hip is also tight, but not as tight as the left, should I do the exercises on both sides, or would that be counter-productive? Thanks 👍
All these tips and exercises have to be part of the school program in each country. Thank you very much for educating us!
thank you so much Dr. My right side is problem . It is really effective.
Hi I'm going to try this thank you great information 😁
Good luck! Keep me posted!
best ever
Thank you very much for this excellent video. It is spot on. I have had the lateral pelvic tilt for years now and never understood the cause or resolve the issue. I tried some chiropractor and physiotherapist but neither could help me properly causing me to loose faith in them.
I have a question sir: Will I be able to fix this issue now after several (5-7) years of having it? It has already caused my right shoulder to hang a little and also my right foot to be at an angle (also causing some sensitivity in my right knee).
This is so comprehensive! Thank you this us helping so many people. I have a question about myself tho. My left leg is shorter and my PT said it is a fixable hip problem. Is it the same problem as you showed in this video? Because my PT called it leg length discrepancy. Also, short left leg means left hip is rotated backwards, right?
Thx so much
These are some interesting exercises and I know exactly what you're talking about I've had sacrum and ilium rotations and tilts for 40 years. I would like you to address people like me who have chronic sacroiliac dysfunction I've had three fusions the only lumbar part that isn't fuses l12 and my sacrum tilts and my ilium rotates constantly it's horrible pain. I wear an SI belt and it helps sometimes but there's always inflammation in my pelvis across and on the sides and this is the third fusion it's been 6 months and I can continue to have problems. This is actually the first fusion that I'm worse off than I was before the fusion and both my l2 nerve Roots were compressed and it was horrific pain I was at the chiropractor almost every day just so he could twerk and level out my sacrum and give me a little bit of relief. But now I'm having problems with my sacrum locking up completely until it tilts and then the ilium according to my chiropractor who I am compulsive about asking says the ilium part of my pelvis rotates and it's unpredictable I have no control all I can do is be very mindful of everything I do so I would appreciate things that people like me can do so we don't keep re-injuring ourselves and exercises that we are able to do that don't create more pain. Thank you
Great points and great exercises, thank you!
I was surprised though to learn that the brick of cash from my pocket may be the root cause for my rotated pelvis. Tomorrow I will make a hefty donation to transfer my rotation as part of my corrective exercises. ;)
Everyday is a school day!! 😄 good luck!!
thanks
Very good exercises. Please suggest
for lower back pain and pain along lt peronial nerve in lt foot slight numb ness on ventral surface of lt great toe
Sir i think i have a rotated plus lateral pelvic tilt. my pelvis's left side is higher and a little outer, and have a little difference in the length of both legs. Will these exercises be effective in fixing my pelvis? i would highly appreciate if you reply.
Thank you! Great info. Much appreciated.
I don’t carry a wallet. And I never sit with my legs crossed. But I stand crooked all the time!!!! Looking forward to the exercises and stretches and correcting my stance.
Best of luck! Keep me posted!!
Thanks
You explain wonderful. I just realise that I have not only rotated hips but also one is sighly higher than the other. Could I do this exercises ? Perhaps my hips are causing my knees Problems, my knee cartilages are damaged, and that cause so much pain. Thank so much for your wonderful videos 🙂🌺
Thank you so much for the video! 🙏
I wonder if you can help me understand the inner thigh strength part. My pelvis is twisted to the left and my right hip flexor is super tight (a lot tighter than my left side). However, according to the video, I should accentuate the stretch on my left side more than right side. I wonder if you can help understand the reason behind it. Thank you ~~😊😊
Duidelijk!
Thank you for this video!!! I have no problem doing this exercises the thing is I have fibromyalgia and I can't wait in only one position, so constantly have to change positions. The legs are the most affected part or my bod, where I get most of the pain, so what can I do to be able to wait when I'm standing up?
Hi, Thanks for this helpful video. Would you help me understand which direction is the rotation of my pelvis? My left feet goes out, but contrary to what you show, my right hip is stronger an goes forward. Thanks a lot!
I have the same problem
I'll try this and see how it'll go
Great video! I couldn't find any sort of beneficial video or post regarding rotated pelvis till i saw your video. I have the opposite side rotation (left rotated pelvis). I am doing these exercises for 2 days and it feels good. I have two questions. I had an ACL injury (right knee) and then surgery 1 year later. I did 2 wrong things one is working only my right quad for too much time and hesitated to use right leg for a long time before the surgery. Now i know that my right hamstring and psoas is weak also left quad is weak compared to same legs opposed muscles. I would like to know should i incorporate some sort of isolated trainings to weakened muscles in addition to your rotation exercises? And why might my body tends to favor this rotation? Could it be because of weakened muscles (right side hamstring) and try to protect the knee or weak psoas (i saw a post before that weak psoas could also cause rotation)?
I went to tons of experts and professionals without any success but your video gave me hope. I really would like to get your thought about my situation. Thank you!
1. i am s0 impressed by your warmth and empathy, you put in your work. I mean, you talk about things 1413 times a year but it sounds so interested and focused on us. Thank you.
2. My question: As far as i know, every person is either right side or left side orientated, means when you walk always one side leads and the steps on this side are stronger. (Thats why we walk in circles when we get lost in a snow field without an orientation). I would think know that EVERYBODY has a more or less stronger rotation to one side from that during life. True?
3.Do the same exercises apply if the rotation is inwards?
Greetings from Austria.
You are awesome, thanks doc. I really needed this. However a question though. I know i have it because something doesnt feel right and my left thigh is much bigger than my right. Does it mean that my.pelvis is twisted to the left or its to the right?
Love your videos! Do you have any exercises and causes for a hip that is higher on one side than the other? Mine is about 1/2 to an inch higher on the right side, than the left. I have a lot of right hip and low back pain, and I'm assuming that's what is causing the pain.
Have you checked your leg length?
Would it be prudent to do exactly the opposite of how I acquired tilted pelvis int the first place, Ie: cross other leg over, lean to opposite side when driving, stand on opposite leg when standing etc. For a period of time? Also, it would be nice to have some strategies for when we are driving. It is perfect time to do counteract our poor posture. Ie: the exercise you did on your back on the wall where u pushed knee to ceiling and pulled other to floor. I feel that that could be done sitting driving as well. Great video! Thanks
Please speak about inversion machine? Thank you
I've only heard good things, what do you think
I have a question. All of the tests I did indicate a "left rotated pelvis" such as my right thigh is more prominent and my right foot was angled out, but all the pain is on the right side. Is that normal? Does having a "left" tilt mean the pain is on the right? That seems counterintuitive to me but I suppose that's how the body is sometimes.
Really useful tips, which will serve me often as rotated pelvis seems to occur quite often to me. If, for example, when I look in the mirror after shower, the faint middle line that goes down from belly button is tilted to one side, that is a sign of rotated pelvis, right? Not sure 💯...
By the way, the sound resonates quite a bit in your office. Hard to hear all at steady volume throughout.
I used to blame someone who was messing round in the gym and walked into me mid-squat but few years down the line - The wallet in the back pocket got me, I'm sure. Great vid, very informative thanks.
thank you. I have a complaint of lowness in the right pelvis with rotation in my pelvis. What exercises should I add?
I have this issue my right hip is tilted up and my left leg is longer I have to try some of these exercises but I do have severe ra so some things I just can't do would you suggest me getting braces on both legs to help cuz both of my feet go completely out like duck feet and it's hard to wear shoes because my ankles cave in it's so hard to walk that way any suggestions would be greatly appreciated but your video was very informative that's the only thing I've seen it had so much explanation of a Twist of
Hi Dr. Jasper. Great video. I have done these exercises for two days and I'm quite sore and it has triggered my sciatica slightly. Is this normal? I can feel that it is adjusting my leg/pelvis. I've been twisted for years so it may take some time. Thanks for any response.
Great video , is it safe to run 🏃♂️ when we have this hip problem ??
I don't know what my rotation is yet, I know I was told when young one hip rotated forwards and the other backwards. I noticed over a year ago that this was back and always unable to really stretch even though I trained and tried to. ChatGPT helped me find a name for such misalgnment and yours is the first I watched. I do not fit the "symptoms" you described, I am kind of everything on all sides its weird but I did the first exercice on the leg wich I thought was not so bad since much more flexible than the other, although it now began to hurt because I tried very very, very hard to sit in meditation buddha style with straight back.
In brief I decided to do it on the leg (right) which felt always more flexible and instantly felt there was a tension there! Weird spot I never ever felt or stretched it did not go far. My legs feels awesome, even though I could not move for a good 10-15 minutes after one "repetition" !! My feet also is hurting after the exercise, but I feel it's a good pain telling me how bad it was, my feet was going way out to the point my entire legs turns with it! I see that right now it wants to come back out but my muscles are shaking and it stay in place. It might not sound like it I guess but I am not complaining at all, I am very grateful and happy of the results lol! Thank you very much!
Great video, as usual.
Do you have any suggestions to correct or give relief for people with bow legs (genu varum) please? 🙂
Can a rotated pelvis cause for a twist in the spine?
Hi ! I have a left rotated pelvis with all the symptoms you've described, I noticed on my right side that is rotated forward, i also have a higher hip on that side, is that a normal symptom that comes with a left rotated pelvis?
The husband did the marching, and both his feet splay out at 11 and one o'clock as far as we can see. Pain is on the left side. But his feet are always splayed out -- do you think both hips are involved? And if so, do you suggest he do exercises for both sides? Many thanks. Great video!
Are these excersises recommended for people with hip replacement? Or it will will cause problems?
How many times are you supposed to do it