Lateral Pelvic Tilt Correction (4 step guide) - Works FAST!
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- Опубликовано: 12 сен 2020
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Lateral Pelvic Tilt Correction - Left Hamstring Progression
A lateral pelvic tilt is a postural impairment that occurs when the space between the rib cage and pelvis is altered so that one side is "hiked up" relative to the other side. This is part of normal gait mechanics when either side can hike and un-hike in an alternating fashion, but when one side stays hiked while the other is less hiked, without alternation, the lateral pelvic tilt can become problematic from a movement standpoint.
Not all lateral pelvic tilts are created equal. A left and a right lateral pelvic tilt *usually* involve an orientation of the body to the right.
To address a left vs. a right lateral pelvic tilt, more emphasis is needed on the musculature of the posterior thigh, including the hamstring. In contrast, on the right, activities that teach opening of the space between the pelvis and the rib cage might be adequate. On the left, this is unlikely to work.
In this video, we demonstrate a hamstring progression to enhance ability to engage the musculature of the posterior thigh without excessive activity of the back extensors. By achieiving posterior expansion, the sacrum and spine can reorient to the left, improving hip range of motion, rib movement, and ability to shift weight in an alternating fashion, which over time will help reduce the excessive activity of the left posterior thorax and sacrum responsible for a left lateral pelvic tilt.
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4:45 *1) 90-90 Hamstring Bridge*
6:59 *2) Heels Elevated Hamstring Bridge*
7:55 *3) Hamstring Bridge with Single Arm Reach*
Thank you!!
@@ChaplinPerformance You are very welcome.
okokok i'm a semi pro athlete, hit the gym 5 times a week and do multiple field sessions, have access to professional therapists etc. but BRO you're the man, goddamn this ends about 12 months of really bad pain and i would go as far as this saves some more years in my career as an athlete, can't thank you enough.
I'm tha happiest person on world rn🙏🏻 thanks boss
So happy this was useful for you. Thanks for watching!!
@@ChaplinPerformance great info. Speak up tho homie
I’m in the same boat as you, how often did you do these exercises? Was there anything you avoided? Any help greatly appreciated
the power of the stache compels you!
@@ChaplinPerformance my left hip is higher than right hip because of back and hip pain and sciatica. Is it right exercises?
After 7 years of discomfort, 20 practitioners and probably 100 videos this is the first and only time someone has described exactly what I’m feeling. The pelvic dysfunction and the resultant tension all through one side of the back. Thanks. Now I have some work to do. 👍
Aaron I’m so happy to hear that this video has validated your experience. It is a tough issue to have, but trust me, it is worth figuring out!!
Any progress?
@@jaysonjaysan1399 Yes I’ve had progress this week.
Bro same issue here really helped me alot.
Every time i have a back problem i have to pay out of pocket 300/hr, because traditional insurance paid phys therapy WILL NOT do this, in fact they will tell you that’s not the solution???? They’d rather you remain in pain than do manual techniques.
It's truly amazing to me how I can have a problem for nearly 3-5 years.. and never figure out what the hell was going on.. People would say "oh its a bulging disc, oh its a herniated disc, oh its this and that.." Why was this so hard to find? I've been looking for this video for years like hoping I would find what was going wrong and this MAKES SENSE! thank you for making this so easy and understandable to anyone watching.. Amazing, don't know why this took so long to figure out. Everyone beats around the problem and you just laid it out step by step like thank god someone is authentic and cares.
Finally someone who fixes neck pain by fixing the entire body! I've been looking for this series for years!
Glad you found it useful!!
What break threw . I have been suffering with this for ❤8 yrs . This is excellent news
Really excellent techniques. Very clear, thorough and effective! Thank you so much!
Thanks so much for watching. Glad you found it useful!
I definitely am gonna be looking at all your videos. First good full breathing I’ve had in a month. Thanks so much.
You are very welcome!!!
This is tremendously helpful and has helped me get to the root of other ROM issues i’ve self corrected. Thank you so much- your explanations resonated so clearly with me for sensations i’ve never articulated but only felt in my body
So happy to have been able to help you! Thanks for watching and for letting me know!
Are your hips even now
This video saved me! Thank you so much for posting it.
You are very welcome!!
Thank you for this! After years of discomfort, multiple PTs and chiropractors, and 100s of blogs and videos watched, I finally have something that fully explains my issues. I am so grateful . 🙏🏽
You are VERY welcome!
Great explanation.. this is exactly what’s goin on with me you nailed it. I use my upper body more so I get it.. it’s soooo painful if left as long as I’ve had this.
This is exactly how I felt too. Btw love the name, my nickname is Magoo 😁👍
Hope you magoos have found tus video helpful! Getting that left upper body to open up can be tough!
This video is seriously the only thing that's helped me identify exactly what was going on and gives me some immediate relief from years of constant pain
That is amazing. Truly means a lot to me! Thanks for watching!
Seriously thanks
Plz tell me how long did it take u to fix the problem
Thank you so much. 🙏 This makes so much sense.
I’ve had SI pain for over 30 years and found relief in my whole left posterior chain, already after trying this for the first time. My left metatarsal came down to the floor , my neck and jaw clicked and released and I feel so much more grounded and balanced all over 🙏❤
Love to hear this!! This is what keeps me going!
Hi Hannah, is this still working for you? I have had the same symptoms you describe for 20 years
I tried these they help so much, thank you so much!
Glad they were helpful. You are most welcome!!
Instant pain relief! Thank you so much!
So happy that this was helpful!
@@ChaplinPerformance sir i feel like my body tilted to right side .i dont have any pain just feels lill tight left side very very little tight but feels like tilted right no pain nothing what is my problem sir ..i get irritated daily plz 🙏 tell me
Good focused simple to understand direct no waste of time . Thanks
Awesome stuff. People do not focus on hamstring enough. I certainly haven't. Thx for this post.
thanks for the video, sir. my 2 years of pain and discomfort ends today because of your video sir.🙏
So happy to hear that!!
Amazing explanation!
This video is really a helpful to me thank you for sharing I have this problem really
You are very welcome!
This was the best video on anterior pelvic tilt I have seen, I have had a bunion on my right foot for years and as a result it has caused my left side to be overactive & constantly feeling tense. This has gotten significantly worse since giving birth to my son, I did this video and immediately felt a pressure release in my lower back. Thank you so much. Subscribing 👍
A!
That is so awesome! Love to hear it
Wow the bunion made the opposite side more active??
I have bad bunions but my right one is truly deforming my foot. Shoes are almost impossible to wear-I only can wear Birkenstock sandals at this point as even Asics sneakers hurt too much to walk on in about 2-3 hrs. (I stand n walk my entire shift)
Your approach is Pri based. Lovely.
Very much inspired by PRI. Much love to them!
Superb instruction!
Thank you very much!!
Perfectly describes my symptoms now, shame no doctor wants to actually listen to that and dismisses it! Very tight left side of my back, left leg feels like it's behind my body, pelvis feels rotated to the left side is up and behind me, alot of tension in the skin around my buttock and sacrum
You seem like a really cool guy, and thanks for the video
Thank you for the kind comment!!
These exercises are amazing, I never seen them before. I have been by 3 physiotherapist in the last 6 months. I practice yoga but it does not help with my pelvic issues, your exercises make a huge a difference and they really really help and I starting to feel relieved. I have became a fun of your channel instantly, Im watching all your videos and doing the exercises. Thanks 🙏 a lot for helping us with your videos and taking the time to make them and share your wisdom and techniques with us. Also your explanations go straight to the point and they help to understand why your exercises work so that we know why we are doing them. Great Job. Please do not stop :)
Thank you so much for your kind words! I'm thrilled to hear that the exercises are making a positive difference for you. Your support and feedback mean a lot. Keep up the great work, and I'll do my best to continue providing helpful content. 🙏
How are you doing these days, did it make a long term impact?
@@bingbong6127 Yes it did make a long term impact.
This is really really nice explained with the bone-hip-skeleton thing :)
Glad you liked it!
Magic. This helped me so much
That is awesome to hear!!
Very good video
I want to thank you so much for your video
Two years of pain, countless Physio, Chiro and Myotherapy sessions and this is the video which provided instant relief. Massive thanks for what you do. Even better that it was randomly recommended by RUclips. I have pain in the right hip, and right hip flexors. Been told right leg is 2 cms shorter than the left. Right glute seems to be weaker than the left and right hamstring also seems to be weaker. Is it true that focussing on right heel will work the right glute and right hamstring? Are there other videos or exercises on your channel that you would recommend? Cheers, Daniel
Great video! I just found out I have this, this video was very helpful.
Awesome!! Glad you found it useful!
I have left leg that’s seemingly longer , this provided some relief by just attempting to do these stretches / exercises . I got better at isolating certain muscles u we’re talking about the more I did it . Thanks bro , you deserve fortune & fame . Bless you
You are most welcome!
Hey mike have you found any progress ?
Thanks for the video. Ive tried a lot of trouble engaging my right glute muscles, I’ve been told I have a right anterior tilt which is causing a lot of groin pain and stiffness in hip flexors. I definitely feel a leg longer than the other and I can’t engage my glute muscles in the tilted side when doing bridges, or hip extensions. I will try these exercises ☺️
Awesome Maria. Hope they were helpful. I’d also check out the clamshell video on my channel if you are having trouble with right anterior tilt and difficulty engaging the glutes.
I was born with a birth defect of a tipped pelvis. Back in the sixties they used to put you in the Forrest Gump braces! I'm still pigeon-toed but now I'm in my late 50s I had to have back surgery 2 years ago but was bedridden for nearly 10 years my muscles are weak and everything is an effort and struggle. Every physical therapist I went to discouraged me from continuing and told me to accept this is the best I can be. I've been following your videos for some time although it's difficult my doctors are surprised at my progress without a physical therapist working with me. Thank you for doing these videos and thank you for doing it step by step
Wow this is the kind of stuff that motivates me to keep sharing. That story is a true testament to your dedication and perseverance. Thank you so much for sharing this with me. Happy holidays!
That's awesome you were able to find this and are doing so well! Unbelievable -- lazy docs just want to keep people on pharmaceuticals. It's "sick care" not "health care"! Wishing you a great recovery! 🙏🤗
This is amazing!!!
Glad you enjoyed it!!
Gosh watching the end of this, I badlyyyyy need a PT!
I wish healthcare was accessible.
I am a semi pro footballer, this is the very first time I have got someone describe exactly what’s happening to me 😩 I will start following instructions and get positive results.
Awesome that you found value from the video! Thanks for watching!
Very well done 👏
Thank you very much!!
Hi Greg,
Thanks very much for the video. You perfectly described how my left side feels when you talked about the chain of muscles!
However, I'm a bit confused as my situation seems to be the opposite to your description at the start, but then the rest fits:
- Right hip is noticebaly forward and slightly higher
- Right shoulder lower than left
- Right foot points outwards slightly more than left
- Left leg harder to cross than right
- Lower back hurts on left side and left hamstring/glute chain feels weak
From your description, I'd expect my right side to be the issue, as it's the opposite to the first part of video, but the pain/muscle chain issues are on my left side exclusively.
I should mention that I had an issue on the outside of my left foot from running which I was told was down to a leg length discrepency. I was given 1cm inserts in left shoe for this, which seemed to work, but I still feel tight/twisted as you descibe. I'm concerned that my pelvis is the real issue, rather than a leg length discrepency.
What are your thoughts? I'd like to try your exercises, but don't want to strengthen the wrong side!
Thank you in advance!
Pete
Go check out my video "Pelvis Twisted to the Left"
Will do, thanks!
Thank you so much for the video! I was recently misdiagnosed with a heel raise that killed me for a month because I happened to have a tight QL on the left side, making my left leg appear shorter (this is after ~7 years with minor lumbar scoliosis with right-leaning curvature); now I'm doing everything I can to try to even back out. For the exercises concentrating one side, which leg would I be lifting and which leg's heel would be digging down into the wall (with a tight left chain / QL)?
Thanks again!
If the left leg appears shorter, the left lower to mid back is very much pulling the back of the pelvis up (hip hike). In this case you would use the left heel on the wall and practice lifting the right leg. However, you might also find it useful to push the right foot into the wall while in the hip shift position to feel the right leg assisting the base of your spine and upper part of your pelvis/sacrum into the support surface. What you are describing is a situation where left abdominals and right gluteal muscles will be important.
Thank you
This gonna be my bible a couple weeks 🤙
Thank you so much.👍💕
You are very much welcome!!
I can honestly cry!!!!!!! It’s only 11 second into the video and you described what I’m experiencing! My left glute and quad are not working properly and something told and try this search and this video 🙏🏾🙏🏾🙏🏾
Question: Would this affect your quad and glute and hamstring growth?
So happy to be useful for you!!
Thank you dr.
You are most welcome!
Thank you Sir! my left hip is higher than the right, I will try your methods.
Hope the video was useful!
Hello how are you? Thank you for this video! Also I was wondering does a right high hip effect the left side of the body more like muscle tightness and carpel tunnel or golfers elbow? The left side seems more contracted. But it feels like my right hip hike effects the whole body, can it affect the whole body?
sir your videos are very helping , i want to learn more about exercises and more can you teach . i am from india
Thanks for the great video, it helped a lot! Is it normal that lateral pelvic tilt causes pain in the SIJ and a bit in the lower back or is this due to another problem?
They can definitely be related!!
Ive watched a lot of videos on this subject seeking the correct solution, but after a few minutes of your intro I was 100% confident you were explaining EXACTLY what ive been dealing with for years, especially regarding the hamstring weakness and the slight turning of the pelvis.
In this video though, everything explained is for someone with the LEFT side of the hip that is higher right? I am dealing with this issue on the right side, so I just assume I need reverse everything you explain right?
Thanks so much!
I would do the exercises on both sides! You’ll find different sensations each way, but the two sides will start to behave more like each other in time!
This is great ! And not hard to understand i will definitely be taking a look at more of your videos !
Thank you very much!! I’m glad it was easy to understand!!
Excellent.. But litlle to fast explemation... And not enough loud voice.. For me is hard to follow
Thanks so much for this video! I read through some of the comments - i'm still not sure if I'm supposed to target the side of my pelvis that's hiked, or do the exercises equally on both sides to bring balance? Thanks.
Doing both sides is never a bad idea! With unilateral (one sided) activities, you will get slightly different effects on either side.
While this is meant to be a guide of just doing this side, at the end of the day the body needs to be able to produce mechanics on both sides of the body during walking and other upright activities, so either just this side or if you aren’t sure which side, you can just do both!
I was om youtube the whole day trying to find exercises to fix my problem and all of them just gave little or no relief but holy shit the hand movement exercises.... I feel like i can move again. Thank you so much for the video. Im glad i found this. :v
So happy to be of help to you!!
I found other videos on this topic to be confusing. But this video is to the point. Thanks for the video.
I recently had surgery in my right knee due to which for 3 months I had to leave all my body weight on my left leg. That's when this problem started. Are these exercises effective for one with surgery? How long do I need to do this to see the progress?
I’m afraid it’s impossible to say whether these will be effective for you or how long you need to do them without an individual assessment
Will doing this routine alone correct this issue over a long enough time? And if so how long? I've been dealing with this issue for over a year. Also, will this eventually cause an imbalance for the other side that was not having issues?
Funny to think I "figured it out" today... everything that you are saying; its as if you took all the pain, movement, time and energy. I can feel it as youre talking, I just kept massaging the tight muscles, and exercised "you can only have so much tension in this chain" yeah.
I dislocated both my kneecaps because of that, not knowing my pelvis was rotated and those said muscles were practically atrophied from not being used for so long. All the tightness, gone.
That’s so nice to hear this video helped you!!!
I just watched this ! I have had a left lateral tilt with leg discrepancy for about 7 months . By the end of your description my theory on its cause was pretty accurate. Sitting on a kitchen stool hour after hour with my left leg hanging down. Was a two year habit. Would this cause the QL and Rectus Abdominus to over compensate, the tightness is incredibly uncomfortable. Very hard on the joints in particular the hips . I will follow your directions to a T. Thank you for sharing !!
My body has been mechanically challenged for a little over a year and I've gone back and forth if I have a LPT. I've worked with various people who disagree and say i'm fine or agree but not get me to where I need to be. I hope this helps :) Thanks for the info.
You are very welcome!! Thanks for watching!
Is it working?? @Taylor Bell
Did it help?
Great video! Are you trained in PRI and if so, are these exercises inspired by that pratice?
hi! thank you so much, this video is so helpful. I’ve had a lower back acute injury six months ago, and after initial treatment, my left-middle ish lumbar area hurts (feels like a mix of a stretch, tight and slight sharp pain). similarly I have a left pelvic tilt, would you suggest that might it be a reason for the pain I’m experiencing?
Sounds very plausible. But it could also be a chicken or egg scenario. Or chicken and egg if you know what I mean.
@@ChaplinPerformance hahaha yes I do! okay thank you so much I’ll try these exercises and see how it goes :-))
Hello, did these exercises help correct ur tilt? Just curious ◡̈
Great video thank you for posting it. The left side of my hip is high but my hamstrings are already very active but my glutes are extremely inactive. My hamstrings take over when I do glute exercises such as bridges. . Should I still be doing these hamstring exercises or focus more on glutes? Thank you!
Hamstring exercises but pay attention to getting the obliques to engage and back to relax. Your hamstrings are trying to work as a push off muscle. The glutes are likely inactive because they are already short and cannot shorten further. Check out my video on feeling glutes during a squat and try the left backward hip shift to see if you can engage the glutes on the left better.
@@ChaplinPerformance thank you!!
Thanks for taking the time to make this, will definetely try this out.. The part with left leg rotation being harder than right really resonated cause ive been struggeling with the yoga pigeon pose on the left for a long time now... When i sit on the floor and rock my pelvis forward and backwards i always feel my right sit bone fold forward BEFORE the left one... does this fit the picture of the problem these exercises adress? Also had an xray where the doctor saw the legs being exactly the same lenght but the left pelvis being way higher than the right.
Hi there. Your description definitely fits the picture. In this type of pelvis orientation, either side could be restricted depending on physical structure and the extent of the orientation. I was, in fact, speaking more to the position you are describing with a significant up and over type of orientation of the left side. These exercises are a starting point to reorient the left side back and down. Make sure you have inner heel and big toe contact on the left side while doing the exercises.
@@ChaplinPerformance wow thanks! Will keep you updated, super hyped to try this cause i alread tried a lot 🙈
This is wonderful!!! I just discovered your channel and I spend quite a bit of time going through the videos. AMAZING!!!
3 years ago I had a RIGHT total hip replacement (supposedly mild hip dysplasia and running might have contributed to my hip issues). I was doing great but 1 1/2 year ago my LEFT hip started bothering me. Currently, I have developed mild plantar fasciitis on the RIGHT, RIGHT lower back pain (QL), RIGHT inner thigh tightness, and LEFT upper back (wing) tightness. My right leg appears to be longer. Does that mean, I have the right later pelvic tilt? I went to PT and I was told to put a lift in my left shoe and see if that helps, and it didn't. I am hopeless... Please help
That is why he is here.
Sorry if you addressed this in the video and I completely missed: is it ok to sleep on the side with the pelvic tilt?
Yes absolutely. In fact it can be helpful!
THESE EXCERCISES ARE AMAZING.
Am I correct in that, if my left side is backwards (and weak) and the right over-active and tense, I should be focusing on the left side in these excercises?
Sorry if stupid question
Not stupid, because I have the same problem!!!!
Hi there thanks for watching. You are correct!!
Hi, thanks for this. Explains my hip so much. Can a person hip tilting laterally as well as anteriorly ? Especially for someone who has flexible lower back….
One hundred percent yes. The lower back can accommodate for that lack of movement available at the hip. I am in that boat as well!
thanks for the informative video, I have a question plz, if I can't cross over using the right leg then which video I need to follow this one or the other one. thx in advance!
Probably right. Both could still work.
Thanks for the video! If my left leg is longer as a result on the lateral pelvic tilt which Side should i be focusing on with these exercises
I would likely focus on the right, but it would be best to get an assessment to be sure!! I offer consultations through my website if you are interested in figuring it out.
interesting. I think I am in the same scenario. 2 ACL surgeries on the right side. 1 graft was from the patella, 2nd from the hamstring so my right side is a bit impacted/shorter (not shorter from actual bone length though). I'll be giving these a try!
My left leg shorter too😭
If you have scoliosis rooted in a lateral pelvic tilt, could this help reduce the curavature of scoliosis?
Thank you - I am confusing myself. My right hip is higher than my left. These exercises are specific to a higher left hip, correct? Or both?
Which side do I do these exercises on? The one I’m leaning towards or away from?
I have done these PRI exercises before and have found them quite difficult to do. Mainly because it was I did not progress slowly, so I'll try these again. The only difference was that I had a ball in between my knees to activate my left adductors as well.
Can the same be achieved without the ball? That was also one of my challenges - trying to activate my adductors and hamstring without using my hip flexors.
Hi there! If you are having that much trouble with this or similar variations, it might be that it is not the best option for you. Working with a coach who can narrow down which activities might work better for you is likely the path you want to go.
The ball is there to provide a guide for the hip position, so yes it is possible to do this without the ball, but again, if the reason you are not being successful with this activity is because it is just not a great activity for you, choosing a different activity may be better.
I mean, this should be teached at schools together with how to pay the bills and how to be a good dad. At least its as so important. Thank you!
I currently am going through a left knee injury and a few months back my physiotherapist said it was due to a weak left glute which caused more pressure to the left knee. Recently, I realized I also had a right hip that is higher which is affecting the way I squat or walk. Would these exercises help with my issue?
Very interesting. Could you talk about the different paints that can result from different moving parts? Thank you.
Great idea for a future video. Pain is highly situation and individual dependent but I think we could talk about some common presentations.
@@ChaplinPerformance Yes, thank 4 replying. 🙂
A really good massage therapist can help with this. If it's gotten to this point, muscles, ligaments, and tendons need work too. Your hips control the balance of everything above and below them.
If it's not acute trauma or hereditary, psychotherapy will help also.
I feel like my hips are rotated after.dealing with injuries. My left leg now points outward making it hard to walk. Are these the correct exercises? Also, are these done daily and how many reps amd sets ? Thanks
WOW- I have watched LOTS of videos to figure out how to fix my dropped and twisted pelvis. I've been in awful pain for a long time. Is this what is causing my groin pain and pinching nd popping in my groin?
No one has been so thorough with explaining how the rest of the spine ALSO has to be addressed. - I'm going to start these exercises right away!
Thanks a lot for watching. This could definitely be related to what you describe however it is obviously hard to tell without assessing you!
Therapy for several months and did not work because I have muscle spasms I have both kinds of arthritis and I have surgery on my back right now my back's only hurting just a little on one side and also my side is really painful I've tried everything I take muscle relaxers three times a day
Do we have to do these exercises just on the right side or both sides?
Will try these for sure, have had a crampy back for many years, my left side QL, upper traps, glutes are super tight, I sort of manage pain by stretching left QL, lats, adductors and hip flexors all on the left side but it keeps coming back, twinging lower back
Give it a shot!! Hope it helps!
@@ChaplinPerformance thank you, I just have tried them, and realised I am not exactly sure what I am allowed to do in addition to. Would press ups and pull ups tense up my muscles On the back of my rib cage and if so would stretching that side after I am done training help keeping those muscles relaxed?
Thank you!
You are welcome!!
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?
Sleeping I recommend two pillows. One between knees and the other under your neck and head. Make sure they support the neck but you don’t need a fancy pillow. Normal humans turn 40-50 times a night so don’t try to lock yourself into one position.
The more likely scenario is that you need a program that better addresses your individual needs and helps you identify which movement strategies you need to work on.
These exercises seem so subtle. I realize that it depends on the see severity of the misalignment but generally speaking what period of time is required for realignment?
Hi Greg, great video :) Is the exercises specifically for left lateral tilt? Or is it applicable for right oblique orientation where left pelvis is also higher.
I’d say the left lateral pelvic tilt is essentially an oblique axis orientation taken to an extreme so yes you are very much on point!
@@ChaplinPerformance sure thanks
How to know whether it is lateral pelvic tilt or it is a scoliosis?
This is wat i got my walking is messed up because of it i got it from sleepin on a couch for years so my right side was more dominant but it just started affecting me this year
I will wait for your reply........I have lateral pelvic tilt and breathing difficulty in the upper part of my chest. neck pain and an unknown tension in my head and forehead all the time. My body can't get relaxation. I can't exhale completely in natural way. also knee pain is there. Is this gonna help me?? how to identify if i have right side or left side?
Fantastic
Thank you! Cheers!
My chiro says I have left hip higher and he yanks on my left leg hard (had a 1st appt X-ray and my left IS higher)
The first couple yanks I had extreme emotional reactions to
This vid doesn’t seem to rly do much for me but I’m not in pain laying down. I do repetitive moment at work that made me go into bad pain after a month or so and then went to chiro. It’s been several mos and I’m tired of shelling out so much money over n over.
My pain is deep glute pain tho, when it gets going, not my back. Maybe this exercise isn’t made for my issue??
I have a situation of which I was injured with a lower left back injury when I was younger. I got "taken care of" then but my body has compensated through out the years and it feels like I have a shortened left leg and hiked up right hip as well as my pelvis looking to the left. My ribcage on the right tightens up a lot which causes me a lot of breathing problems when I play soccer and I frequently get side stitches on that side because of my tight right side of my back. Which leg should I prioritize when doing these exercises? (Sorry for the long winded question/backstory)
Do this side and then head over to check out the right side. You will need to open up the right side while creating some stability via left abdominals most likely. The right arm reach variation on this video will be useful.
A question please
Why with Breathing not inhaling when legs is going down away from the core and exhaling whike the leg is going up, it is going with the diaphragm so it corresponds with diaphragmatic movement with breathing, so pl I do appreciate your amazing knowledge and video, but I believe it is better if inhaling with the leg going down and exhaling whil legs is going up, so it is corresponding with her diaphragm.
I think you could make a case either way! Not sure it will make that huge of a difference. My rationale is to aide in expansion on the right “swing phase” and exhaling upon returning from the swing phase to more of a “stance position”
Mid stance = exhaled
Early and late stance and swing = more inhaled
Good morning, my son has a right lateral pelvic tilt he has been suffering for 6 years. it literally can stop him from working, playing sports, etc.. He is able to put his hips back in but not able to keep them in. Do you do zoom calls? We would be interested in scheduling an appointment.
Could LLD cause stenosis to show on an MRI for the L5 S1? My left hip is higher and I have radiating pain from the left nerve compression on the left of the L5 S1
This is a fantastic video. I wanted to ask you about a possible mistake/question that I have in the video, that really makes me think.
At around 1:37 you say that in this case it is easier to cross your right leg than your left in external rotation. I am not an expert at all but, shouldn't it be the other way around? I mean, if the pelvis shifts to the right and the left hip is pushed forward, shouldn't it be easier to cross your left leg in external rotation?
Hi there. The left hip might be easier to cross in a more neutral pelvic orientation given a similar underlying pattern of muscular activity.
However, when testing hip external rotation, if the body is oriented right, the hip socket on the right is pointing into a position where external rotation will be accessible and the lumbar spine is moving towards flexion which will also increase ER measures. With a push from the top of the left as described in this video, the left hip is pushed forward, the ER muscles on become oriented to perform IR and poorly positioned to perform ER. Also, the limitation in spinal flexion will also limit ER measure on the left.
@@ChaplinPerformance Thanks a lot for the in depth answer! Now I understand the big picture better.
@@ChaplinPerformance I have a lot of pain on left side of middle back and tilted at one side .. what to do there is NO pain in legs or hips please help🙏
Thank u
You’re welcome!!
Will having a higher left hip contribute to a hip shift towards the left hip while squatting?
I went to see a PT and she said she didnt see any leg discrepancy even though i can see my left kneecap being higer than the right. I guess this video answers the issue. Btw, is it normal to have a short and tight QL in the right side when the hip is higher on the left?
Thanks for the video!
You are on point with the tight QL on the right being normal. If you want a great video on what is going on in the squat in regards to hip shifting, check out Bill Hartman PT youtube page, search his channel for hip shift while squatting.
He describes a left hip shift as when the left sacral base is compressed and the right as when the left sacral base and posterior pelvic outlet get compressed, which creates an expansion in the right posterior pelvic outlet. Movement occurs where the expansion is.
@@ChaplinPerformance what to do about the tight right ql ,when you have a higher left hip ? Should you stretch the right QL or would stretching make it worse ?
Hey doctor, please I need your advice, I don't know wether I have a pelvic tilt or not and I have no pain or any other symptoms but my glutes show a difference in size that it's difficult to ignore! The intergluteal fold is elevated on my left side and saggy and hanging low on the right side. Can a pelvic tilt cause such difference? If no, what should I do to regain the normal similarity between two hips?
I tried to do bilateral, unilateral exercises just to engage both muscles and provide equality in size and shape but to no avail!
Please help me out.
Sounds like it could be a pelvic tilt of sorts. When it comes to positioning, it is mainly that your body (brain) is more used to an comfortable in that position. Finding out which positions you are not as used to and training in those will usually round out your movement options and can often decrease the discrepancy.