The Best Resource On The Internet For Fixing Lateral Pelvic Tilt (asymmetrical hips)

Summary

This video focuses on a series of exercises aimed at improving posture and engaging core muscles through controlled movements and breathwork. The exercises involve maintaining a neutral spine and pelvic position while gently shifting weight and rotating the trunk to activate specific muscles, including the left side abs and inner thigh. Proper alignment is emphasized, with tips to avoid knee misalignment. The session progresses gradually, starting with basic movements and advancing to more upright exercises over time. The routine is designed to be done twice daily for optimal results, focusing on stability, balance, and body awareness.

Takeaways

• 😀 Focus on maintaining neutral pelvis alignment throughout the exercises.
• 😀 Shift weight gently onto the left foot during exhales to engage left side abs and inner thigh.
• 😀 Keep knees aligned with the first and second toes without rotating outward to maintain proper form.
• 😀 Use a towel roll for support to prevent knee collapse or misalignment if needed.
• 😀 The right arm reach should rotate the trunk slightly without arching or slouching the back.
• 😀 Ensure the rib cage remains aligned and does not protrude forward during movements.
• 😀 Perform the exercises two times a day, once in the morning and again at night, for optimal results.
• 😀 Each exercise should consist of two sets, with five breaths per set.
• 😀 Begin with the easier exercises before progressing to more complex movements, especially when working on trunk rotation.
• 😀 Master the simpler exercises first before advancing to upright positions for better results in the long run.
• 😀 The exercises help with trunk rotation, engaging side abs and inner thigh activation for better posture and alignment.

Q & A

What is the main focus of the video?

The video focuses on understanding and addressing a condition often described as rotated pelvis, asymmetrical hips, or lateral pelvic tilt. The goal is to explain the implications of this condition and provide tools for better body awareness and correction.

What does a pelvis in a rotated position look like?

A pelvis that is rotated is either higher on one side and lower on the other, leading to an asymmetrical alignment. This position can cause the shoulders and head to shift as well, with the shoulder dropping on the higher hip side and the head side-bending to the opposite side.

How is the concept of lateralization related to this condition?

Lateralization refers to shifting the body more to one side, which causes the pelvis to internally rotate on the side you're shifted towards. This can affect the hip, shoulder, and head alignment, leading to asymmetry in the body.

How does the gait cycle illustrate the concept of pelvic asymmetry?

During the gait cycle, when weight is loaded onto one leg, internal rotation of the pelvis occurs. This is similar to being shifted towards one side, causing one hip to rise while the other drops, and the shoulders and head adjust to compensate for the shift.

What measurements can help assess pelvic asymmetry?

There are seven measurements used to assess pelvic asymmetry: hip internal rotation, hip external rotation, straight leg raise, hip flexion, shoulder internal rotation, shoulder external rotation, and shoulder abduction. These measurements help identify which side of the body is biased or shifted.

How do the feet relate to pelvic asymmetry?

The arches of the feet can reflect pelvic asymmetry. If one side of the pelvis is higher or rotated differently, the corresponding foot arch will be higher or lower. This can offer additional clues about the body's alignment and bias.

What is the significance of shoulder abduction in assessing pelvic asymmetry?

Shoulder abduction helps determine how well the upper body can rotate. When the body is shifted to one side, the shoulder on that side will have greater abduction, while the opposite shoulder will have less. This helps confirm the direction of the pelvic shift.

What should be done if an assessment shows a shift to the right side?

If the assessment shows a shift to the right side, exercises should focus on teaching the body to shift to the left. This involves promoting internal rotation on the right side and external rotation on the left, along with upper body rotation and correct foot positioning.

How does the body compensate when shifted to one side?

The body compensates by adjusting the spine, pelvis, and shoulders. For example, if the pelvis is shifted to the right, the upper body may turn left, and various rotations at the hips and shoulders help balance the body during movement.

What exercises can help correct pelvic asymmetry?

Exercises like the 90-90 position and hip shift drills help activate specific muscles, like the hamstrings and glutes, to correct pelvic misalignment. The goal is to promote more balanced movement by shifting weight properly and activating the right muscle groups.