How to Fix an Uneven Hip FOR GOOD

Summary

In this video, Dr. Rowe from SpineCare in St. Joseph, Michigan, demonstrates simple yet effective exercises to correct an uneven pelvic tilt, also known as uneven hips. He explains how weakness and tightness in muscles like the quadratus lumborum (QL), glutes, and adductors can cause one hip to be higher or lower than the other. Dr. Rowe guides viewers through strengthening and stretching exercises to target both the weak and tight sides of the body, helping to restore balance to the hips. These exercises require no special equipment and can be done at home for optimal results.

Takeaways

• 😀 Identifying the uneven hip is crucial before starting exercises. You can check by comparing the iliac crest positions on both sides of your pelvis.
• 😀 Uneven hips are typically caused by muscle imbalances, specifically in the quadratus lumborum (QL), glutes, and adductors.
• 😀 It’s important to focus on strengthening the weak side first before stretching the tight side when addressing uneven hips.
• 😀 The 'hip hike' exercise strengthens the weak side of the QL and pelvis by elevating the hip and should be done with slow, controlled movements.
• 😀 The 'ballerina' stretch targets the tight QL on the higher side of the pelvis, helping to elongate the muscle and relieve tightness.
• 😀 Weak glutes on one side can contribute to uneven hips, and exercises like the one-legged squat help strengthen them.
• 😀 The one-legged squat requires focusing on proper posture and engaging the glutes while performing the squat to activate the right muscles.
• 😀 To stretch tight glutes, a seated figure-four stretch is effective, and applying additional pressure can increase the intensity of the stretch.
• 😀 The adductors play an important role in stabilizing the hips and pelvis, and strengthening them is essential for correcting uneven hips.
• 😀 A side-lying leg lift strengthens the weak adductor on the low-hip side, while the side lunge stretch targets the tight adductor on the high-hip side.
• 😀 Completing all exercises in the video is essential for balancing the pelvis and achieving the best results for correcting uneven hips.

Q & A

What is the main cause of uneven hips?

Uneven hips are typically caused by weakness and tightness in muscles that support the pelvis and hips, such as the quadratus lumborum (QL), glutes, and adductors.

How can I self-check which side of my hips is higher or lower?

To check, place a couple of fingers on your belly button, then pull across and slightly down. You’ll feel the iliac crest (bony landmarks), which should show whether one side is higher or lower.

What should I focus on when treating uneven hips?

Start with strengthening the weak side first, followed by stretching the tight side. This approach helps restore balance to the hips and pelvis.

How does the quadratus lumborum (QL) contribute to uneven hips?

The QL muscle helps in elevating or lifting the pelvis. When tight, it can cause a high hip on one side, and when weak, it can lead to a low hip on the opposite side.

What is the hip hike exercise, and how does it help?

The hip hike strengthens the weak side by elevating the pelvis. Stand on a staircase, let the weak side hang off, and raise that side upward using your hips, engaging the muscles around your ribs and hips.

How should I perform the ballerina stretch to target a tight QL?

Cross the tight side’s leg over the other, then tilt your torso towards the opposite side. Hold for 30 seconds and repeat 3-5 times, gradually deepening the stretch. You can also press the hand stabilizing the hip for a deeper stretch.

How can strengthening the glutes improve uneven hips?

Strengthening weak glutes can address imbalances in the pelvis. Weak glutes can lead to a high hip, while tight glutes can result in a low hip.

What is the one-legged squat exercise for strengthening the glutes?

Perform the squat by placing your weight on the weak side’s heel, keeping your body upright. Lower your body into a squat, activating the glutes, and hold for 3-5 seconds before repeating 10-15 times.

How can I stretch a tight glute?

For a seated stretch, place one ankle over the opposite knee and gently pull the bent knee toward the opposite shoulder. Hold for 20-30 seconds and repeat 3-5 times.

What exercise can strengthen the adductors (inner thigh muscles) for uneven hips?

Lie on your side with your weak leg facing down. Lift the leg towards the ceiling to activate the adductors. Hold for 3-5 seconds and repeat 10-15 times. This strengthens the weak side.

How can I stretch tight adductors?

To stretch tight adductors, perform a side lunge with your feet apart. Lunge to the opposite side, keeping the other leg straight, and feel the stretch in the inner thigh. Hold for 20-30 seconds and repeat 3-5 times.