Fix Lateral Pelvic Tilt FOR GOOD
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- čas přidán 21. 01. 2024
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🌟 Conquer Lateral Pelvic Tilt with Proven Strategies! 🌟
Having trouble with uneven hips or a lateral pelvic tilt? This video is your ultimate guide to correcting this common postural issue effectively and safely.
What You'll Discover:
- The truth behind lateral pelvic tilt and why common fixes might not be working for you.
- A series of expertly designed exercises to address and correct lateral pelvic tilt.
- Key biomechanical insights to understand and effectively tackle this condition.
Why It's a Game-Changer:
- Learn to identify and address the root causes of lateral pelvic tilt.
- Gain mobility and balance in your hips through targeted exercises.
- Understand the biomechanics of your pelvis for long-lasting posture improvement.
Say goodbye to misinformation and ineffective methods. Watch now to start your journey toward a more balanced and pain-free posture!
#LateralPelvicTilt #PostureCorrection #HipMobility
⏰ TIMESTAMPS ⏰
00:00 - What everyone misses
02:45 - You MUST measure this to fix it
04:48 - Step 1 (both sides limited)
05:39 - Progression
06:14 - Step 2 (single side)
07:23 - Progression
08:43 - Progressing to standing (make sure you nail the other stuff first)
09:46 - The finisher
⚠️ DISCLAIMER ⚠️
The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video.
📸 PHOTO & VIDEO CREDITS 📸
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Dude, thank God for the algorithm because I have been watching your videos and I swear to God! No one has described any of these movements and the way that you have. I hope other people are paying attention to these little differences and how you phrase what to do becauseit makes all the difference. Thank you brother.
You are too kind! Thank you so much!
@@ZacCupplesPT
Hi
Respected Dr 👏
Which leg to be kept up? High Hip Hike on??
Thank CZcams. G-d has nothing to do with it
My English is a bit weak
Which leg should be placed Low? Right or Left?@@ZacCupplesPT
I agree, much better clearer explanation!
The standing lateral at the end is fabulous! Never seen this for lateral pelvic tilt. It helped me immediately! Thank you so much!
Mr. Zac! I have been to 2 chiro’s, 2 PT’s and had some wild QL pain that occurred heavily when sitting and sometime at night. Left rib, neck, and shoulder blade area. Too. 2-3 years of this ! I’m now 5-8 days on this ball/step 1 and must say I can breathe better, can now sleep, and hardly no pain at all. Yahoo! You are the GREATEST!! Thank you from my heart! It was stated I had left AIC right BC from one PRI guy awhile back . I’ll continue with the rest of these too! Bless you sir! You are one of a kind and your work is beyond words !
Thank you so much. I’ve been wearing a backpack where the left strap ripped so all the strain was going on my right side. This caused me to develop a lateral pelvic tilt. Now I’ve ordered a new backpack and I’m going to start doing these exercises. 😊
Spitting gold on a weekly, thank you Zac!
Thank you so much!!!
3:53 so accurate.
One more rough method is. To touch both side bones while standing and see which one feels above and which one feels below.
The best physical rehabilitation content on CZcams, if people really knew what was good for them they'd be following his content but unfortunately they don't have a good basis for understanding and probably are biased towards watching other videos that seem simpler but are not as effective
I agree. People like to watch simple quick fixes that seem to improve posture visually, but in fact they just overextend the spine with chin tucks, back extensions and band pull aparts.
Visually it looks better, but their ribcage expansion dynamics and breathing pattern are still the same. Their scapula is still winged or winges even more because of overextended back, sometimes they have rib flare, hyperlordosis. But because visually it looks straight, society thinks that it's a perfect posture and everyone should stand like that
Because of societal pressure i've tried a lot and it didn't help at all and even worsened my condition. I've got a lot of tension in my upper back from attempts to overextend my spine thanks to other people who told me to stand up straight
Zac Cupples, Conor Harris and Chaplin Performance channels are a breath of fresh air to me! I finally found something that lessened my pain and improved my posture
I finally found people who base their exercises on biomechanics and explain biomechanics so well that i can understand it
Big thanks to Zac
Appreciate the kind words. Then it’s up to me to keep making it simpler yet stiff effective!
Glad this has been helpful for you. Keep moving like a rockstar and not a statue 🙏
Just curious, have you put all the old classics to rest like left sidelying right glute max?
@@ZacCupplesPTi have a question zac. Why is it that theres different exercises for lteral pelvic tilt i watch you, conor harris, and neal halinan, and a lil bill hartman
Good summary. Well done.
Thank you!
Hi Zac, thanks for the information.
How can I know what side my pelvis is lateralized, if in the test the both sides are flat on the floor?
Thanks
You are too kind! Appreciate your support!
Thank you for the information, but if my right leg is the one that is not aligned when performing the test, but my right pelvis is the one that is fallen, I await your response
Thanks!
Thank you so much!
Thank you for the upload. If I have a right pelvic tilt would that have any adverse affect on my abdomen on my left in front of my hip, I suffer constantly with pain in this area it does feel as though the whole area is being squashed would that be due to a right pelvic tilt, I thought I had good posture but I've been proven wrong.... Any tips or advice or exercises would be gratefully appreciated, thankyou 💯
Great video, I'll get to it right away !!
I got few questions I'm confused about :
- why did the first exercise change, a band around the knees rather than a ball ?
- And why the low-z-sit rather than the tipped mid level side plank? the leg angle changes, what is the difference?
Thank you so much !❤🎉
Glad you liked it!
1. Band drives more ER, which you want in the beginning
2. Low z sit adds more rotation. It’s a progression from mid lever. If I’m trying to offset the tilt, I want that
I'm confused because my right hip is hiked up but the external rotation is better on the right side and the internal is better on the left which doesn't line up with what you're saying as it seems you're saying it should be the opposite and better internal rotation on the hiked up hip. What should I do?
I have been going through all videos on pelvic tilt this the best one so far.. one of my shoulder seem to be short.. I have no idea what’s the case. Please make a video on it ❤
maybe your torax is pointing to one side
Awesome post Zac.
Thank you !!!
I have right hip hike. When I do wall squat(second exrs), I feel my right adductors going mad. Is it ok? Should I try to relax them and move tension somehwere else?
Hello Zac, what if I have a lateral tilt and I can get both front knees down but can only get my right hip touching the ground while the left hip cannot?!
Thanks vey much!
The leg which YOU have extended & head on the Wedge
Is that leg is of weak External Hip Rotation?
I have primary progressive multiple sclerosis. All my weight is on left cheek. In therapy currently. One thought scoliosis, but i have sciatica on left side. My abdomen is larger on left unless i rotate t right side. Then my abdomen centers when i make this move.
Sorry for dumb question, not eng native. I do not understand 6:30.
If my right hip is high(left drop down, right hike), it stuck in air in the test, then it must be in contact with ground?
Or the left should be in conctact?
My right hip is higher but has better external rotation. Where my left hip that is lower had better internal rotation. 😢
Hi, i just read back to find the answer i was seeking, like many others both my knees met the ground, however with my right leg back I wasn't able to lower down onto my bum on that side and I saw that you said this is important? I assume it means I have to focus on the right side but it is visibly my left hip which is hiked and it seems contradictory. I also have an anterior tilt. Thank you 😊
Hi zac can this happen to children 8years old if so what would you recommend
What about when you’re trying to do the test to see which side you have and you got one leg behind you and one bent in front of you if you can’t sit up when you’re doing that on both sides I could not sit up at all
What If none of the leg is lifting. But one side of spine has to struggle to attain neutral position to sit
Which leg 🦵 to place on a Wedge?
im a bit confused about a lost of external if your hip hikes up on the right because my hike one has a increase of external
For Move #4 the low z sit, which side should I lean towards if I have a left lateral pelvic tilt? (Left side down and right side up)
Great video and really appreciate all your content Zac. I have been struggling with this for a while. Do you have any tips for how to deal with this while still training for sport? In particular I do weightlifting. I have heard others say that you should stop doing certain movements while trying to correct this problem. Thanks for any advice
Glad you liked the video. It’s hard to say because it depends on if things are worse afterwards. If not in pain, try adding the
Moved first and see if that impacts before adjusting training. Easier to add than subtract
First that you for such a quick reply really appreciate it. Will definitely go with that approach as stopping back squatting is not so straight forward sports wise. One last question if you don't mind. In the first two exercises for when you are clearly lateralised to one side you are required to push the down leg knee into the ground. I am not sure if I am doing it correctly. I can get my leg flat to the ground relatively easily but not the boney part of my knee. Once I roll into the position I can feel all the musculature activate in the way you suggest. I just wanted to check how important it is to have the outside part of the knee make contact. Hope that makes sense and thanks once again.
PS If the non lateralised side is lacking internal hip rotation can you go after that side with the exercises you recommend in your other video
I had a doubt. Can we have left hip hike even if the left ASIS is lower than the right one?
Question: My left hip is objectively higher than my right, but my right hip is the one that's internally rotated and the left is externally rotated, which seems opposite of what you describe in this video. Essentially, my pelvis has tilted forward and also to the right, with my left QL unable to properly release. Been struggling with this for almost a decade and physical therapists have been useless. Is there a variation of these exercises that would work for my situation? Because I'm confused as to which side to start with based on your instructions in this video. I used to be an athlete before this happened to me and now I'm stuck using a cane and struggling to move around.
My right shoulder is lower, my right hip is higher. But my internal AND external rotation is better on the right side. Left side my internal rotation in really bad unless i do drills. External rotation is limited by very tight inner thigh muscles possibly due to left hip arthritis. Piriformis syndrome left side.
What do you think?
So if the hip hike is on my right side, I would lay on my right side when I do these excersises?
Hey man. When I did the sitting down leg thing to see which side I'd have it on. I could get both of my knees basically almost touching the ground and they were both equal. But I can visibly see when I sit and look down at my pelvis or chest that its not a straight line and my pelvis is tilted more to one side. So what does this mean? Please help.
When testing on the floor I have problem with my back leg. It seems I cannot rotate the hip enough to straight up me upper body. I have no problem to to bring the front knee to the floor though.
I got anterior pelvic tilt and I'm pretty sure I have lateral tilt and twisted pelvic but both of my knees touches the floor effortlessly with that test, I am a PT and has been strengthening the lengthen muscles and stretch out the shorten muscles but ysill got pelvic tilt
Is there a method of doing the first exercise without the ball? I do not have it. Mu problem is SI joint pain.
A foam roller can work, but these balls are only $15 on Amazon. Worth the investment.
are these exercises ok for people with scoliosis?
Is it common to have Si joint pain with this?
Hi Zac,
this explanation and solutions seem "simpler" than differentiating between a flat turn or a right oblique.
Nevertheless the measures of both are twisted compared to the hip hike explenations in this video.
If i'm getting it right, on a flat turn representation the right side is higher than the left, but hip IR is less and ER is magnified on that hiked side.
On the right oblique representation the left side is higher than the right, but hip IR is more and ER is limited on that right side.
That confuses me - am I getting something wrong?
Thank you Zac!
What do you think about situations where folks have a lack of both Internal and External rotation in BOTH hips?
Hey Zac ! Super results with these. I’m on the low a sit and cannot get weight on the pinky piza form even with wedge . Weight hits the forearm and elbow areas . Does a lot of weight need to reside in the piza form or is the forearm okay? How would I get weight on that lower area of hand if needed there? Thank you so much for these videos . Very greatfull for what you do !
For anyone else trying to figure this one out, I think i figured it out. This one took me a bit of practice, so I started slow and gradually got enough strength to get there. Just give it some patience. I also switched to wedging my arm with a foam roller, which gave me more leverage to add weight to my pizaform. The wedges and other items did not give myself enough height/stability.
Thank you Mr. Cupples. We perform these exercises successively right? First move for 2 or 4 weeks then the second move for another 2 ör 4 weeks?
You got it!
I wonder how fast this work?
Hi doctor my right leg is shorter than the left one and I have pain in my low bag please what exercise I can do thank you
These tests may help. Similar problem
Close your eyes while listening to this and its Nicholson Cage fixing your lateral pelvic tilt.
Hey Zach! I may have missed it, but which of these exercises is best for anterior pelvic tilt orientation (you mentioned that you have exercises for all 3 presentations-left, right, and anterior tilt)? Thanks!!!
The first 2
@@ZacCupplesPTsweet!!!!
I am a little bit confused as to which side is supposed to be the hiked side in my case. The assessment in the 90-90 position yields no result since I can bring down both knees in external rotation (perhaps in a compensatory way).
However, my hips are definitely uneven. I have been diagnosed to have a left AIC pattern by a PT and PRI trainer. The exercises I have been prescribed have never worked very well longterm though. According to PRI, my right hip is hiked and the left hip is more forward and tilted anteriorly. This video suggests, however, that the hiked side has the anterior pelvic tilt. PRI would also not recommend to strengthen the hiked (right) side's obliques like in the 5 month Breathing and the low Z-sit exercise. Is this just a difference between the PRI and Bill Hartman model or am I missing something? How would you assess a hip hike other than with the 90-90?
And you are able to keep the back hip flat on the ground? You flexible LOL.
PRI and the model I used are pretty different. What you could use instead is actually the lateral squat. Whichever side feels more difficult, you would have the hip hike on the OPPOSITE side.
So if you couldn't lateral squat to the left, your right hip would be hiked.
Hopefully that clarifies.
Thank you for the quick response!
I do keep the back hip on the floor. I am not flexible though, only regarding squats. My right knee cracks in a deep pistol squat, like a tendon would snap over bone, would that be a sign of an external rotation deficit?
I'm not totally sure about the lateral squat but I think going left is a bit worse. My right adductor is more used to handling load, for sure, because it is chronically tight.
Is there a way to learn more about your model? Especially relating to asymmetries which I have a lot of due to mild scoliosis (right thoracic, left lumbar convexity).
I have started with the first exercise, for now, since I definitely have an anterior pelvic tilt even though the external rotation seems to be sufficient. Is ist supposed to be quite the ab workout?
Can you completely reverse lateral pelvic tilt??
Zac I don't understand English very well but in minute 6:30, are these exercises for the right leg? I have right lateral pelvic tilt (high left hip and leg and dropped right hip and leg), please resolve my doubt, I have a lot of pain in that part
Subscribe and waiting Zac's answer. I too dont understand which leg should be down. I have opposite issue of your, high right and dropped left.
Maybe it's too late, but he have a text version of this video on his website. And you can see that hiked side should be bottom. Check it by yourself.
Hi zach, is it possible to skip first exercise and start the second exercise? it is difficult for me to do the first one. I have lateral pelvic tilt( my right side is tight) and anterior pelvic tilt or lordosis. I also have problem with my jaw because open bite and Cross bite,so basically left aic right pattern.
If you skip steps odds of success reduce.
@@ZacCupplesPT ok then I will try all the exercises steps!I hope I can feel improvement!
I m 17 years old and I have got TMJ due to forward head posture and I don't know how my head should hit on my shoulders.
After watching your videos I came to know I definitely have posterior pelvis tilt, I have manage to get my weight on my heels but doing some of your exercises. Also feel my ribs bit expanded and sternum out.
Still I feel it could be expanded more along with expanding the pelvis. Would like to know your opinion on this issue and my thinking process
Glad to hear you are making some progress! Based on what youa re telling me, you'd do well with the swayback, rounded shoudlers, and pooch belly exercises. Forward head as well. Keep it up!
@@ZacCupplesPT yess sir, I have checked all of these videos and made a routine.
@Rager925 hey man, how's your journey going so far. Any improvement?
Thanks Zac! How/what’s the best way to stay out of this pattern once corrected?
Work through the progression and progressively load the last couple moves
@@ZacCupplesPTright on.. but also, what causes this to begin with?
@@LCLadjevBad postural habits like having ur wallet on ur back pockets, not standing straight (like putting all ur weigh on just one leg), crossing too often ur legs when sitting, etc…
I can clearly see my right hip hike but in z sit position i cannot touch the ground with left leg now what can i do?? Please help
Treat the side you are limited on
My left hip is higher, very far forward and stiff(im lateralized to the left, so i walk on the outside of my left foot its also supinated and right is dumped in), right hip is down with the entire right "side abs" area "stretched out" and weak. Upper body is slouched forward and rotated a bit to the left. My right scapula is up, forward and very loose/unstable(Probably due to depressed ribcage?). Internal rotation at the left hip/leg is very bad, it feels like my tight upper leg muscles limit it.
Other stuff:
Left lower(?) leg rotated outwards together with the foot.
Tight left calf
Im very much "oriented" to the right so walking is annoying AF.
Left Outer hamstring feels tight
Its hard to describe but where do I start? Please help!
It sounds like you need to hammer the bilateral stuff first in the progression based on the L IR loss. That would be a good starting point
Same for me .what did u do first
My right side low back is tight and right hip have less internal rotation ?
Use the test to guide what to do. If you are limited on both sides (most are), start with those moves. Then I would consider that the down hiked side
it's wrong. I 'm tilted left and my leg hip is higher
I have less than zero degree internal rotation on left with hike
Then I would do the first couple exercises and spend a lot of time on that
Can't sit on floor s can't get up
What if o can get both sides down in the test?
Same.. he didn't reply to you like to others either...
Edit: see a 4 weeks old comment. Ours is similar case and he replied to them
Can I do those exercices if the issue comes from jaw or eyes?
Yes. Many people jump to that first without having mastered the basics. But can do exercises for all those areas
@@ZacCupplesPT thx for the answer, Just to be sure, should we perform the step 2 at the same time than step 1 (same session), or should we wait the end of the progression of step 1 before doing step 2.
I have a left lateral pelvic tilt and also lateral shift. What do I need do first
Use the assessment to determine what you need. The tilt and shift behave similarly. I’ll have to do a video on shifting
@@ZacCupplesPT Please do bring a video with lateral shift plus lateral pelvic tilt.
pleassse do this and explain the difference. thanks a lot zac
@@ZacCupplesPT
Wtf, my both knees are perfectly touching the Floor by sitting like you told.. But still my right waist side looks up lifted than the left one,
Then I would go with that as the limited side
Maybe you're hypermobile like me. I have similar issue
@@gcea123 can we discuss it in more detail? You have insta?
What if i dont have a yoga ball?
Amazon
Zac you on PEDs? That's the hugest kettlebell I've ever seen.
Hahahaha just coffee
Perbaiki lateral Kemiringan panggul Untuk selamanya
My both knees get flushed to the ground. So does that mean I don' have a hip hike?
I have too much external rotation and LOL internal rotation.
Are you able to keep the back hip on the ground as well? That's the key.
@@ZacCupplesPT thank you so much. I'll keep that in mind next time. I have tried sitting low reaches.
Thumbnail looks like a before and after a night with diddy 😂
This problem has been a nightmare for years now.
Hopefully this helps!
If you don't have the stack don't talk to Zac
Spittin’ 📠📠📠
My pelvis is not only tilted.. It's rotated also 🙃🙃
My right leg is longer due to pushing on a skateboard, would a longer leg cause lateral pelvic tilt
A longer leg is an indicator of lateral pelvic tilt. How much goofy do you ride compared to regular stance? The muscles used in goofy stance (left leg push) can be underdeveloped.
@@clublulu399 I rarely ride goofy, but I'm going to start to only ride goofy to see if i can balance out my legs, I have a theory that skating may be a natural way to grow taller. . .
My spine is twisted to the right so if i lay down my entire body and ribcage goes to the right
Then you probably want to work as if you have a hip hike on the left
@@ZacCupplesPT does that mean Mty left or right hip Is higher
@@ZacCupplesPT I have right hip hike. I see it in a mrrior, feel it, and in the both tests, one that in the video and one squat you mention in comments. They both point that my right is hiked.
And I also twist to the right when relaxed, and have headache somewhere in right butt, piriformis hurt or smth like that. I also feel tension around my coccyx, also have CPPS. Dont know how to cure. Hope your exercises help.
Yoga and chiropractor
Just another fancy presentation
Wrong wrong and more wrong! Browns have a whole ass new OC and not 1⃣ mention 🤦🏿 EPSN ain't what it used to be