Correct Lateral Pelvic Tilt with One Exercise
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- Опубликовано: 1 окт 2024
- This video will teach you how to correct a lateral pelvic tilt AKA hip hike and improve your hip internal rotation with only a towel and a wall!
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#lateralpelvictilt #lateralpelvictiltexercises #unevenhips
I never thought I’d see people criticize someone for not wearing a shirt while showing you how you body works and what can go wrong! People are so ungrateful and don’t even want to help themselves!
😂😂😂😂
He looks good to me. ;)
I didn’t mind it hahah
Right, worried about the wrong thing!! He looks good to me
But its normal to see (yong) girls in crop tops 🫣grazy world.
Omy goodness!!!!!! I have been suffering for 30 years plus of a tilted hip! Which causes my SI joint to be tight. Hamstring tightness, quads tightness with pain!!!!!
I have seen chiropractors and physical therapists with no long-term relief!!!!
After doing this exercise I immediately heard a pop. I believe it came from my S1L5 joint. Instant relief. Thank you so much! I will continue doing this forever!!!!!🙏 😎 👋 🙏 👋 😎
That must have been incredibly good release
I've had a tilted hip for at least 50 years. Only the last two years has it given me a lot of trouble. I'm going to try this, hopefully I get the same result. Like you, I've been to the chrio and PT with only slight and not lasting relief.
@@beklake60how'd it go for you?
Chiropractor
i got by bouth legs only 5 degrees iv done the test what can i do?
I am 35 years old and I have been dealing with this chronic pain since 2008. Spent thousands of dollars at Chiropractors thinking my hips were the issue and they were always out of place. None of these Chiropractors said I have a “Lateral Pelvic Tilt” and never fixed me 100%.
Thank God I came across this video because I tried this exercise and I no longer feel pain in any of my sides. I can lean forward over a bathroom sink and not feel pain. I pray more people come across this video that have this similar issue because it’s really does work!
all chiropractors are scam
It’s unfortunate really, 90% of chiropractic patients are diagnosed with subluxated joints, which if you look up what that means, you’ll find it has no medical significance and shows that chiropractors are con artists
I have this issue and it doesn't get fixed in one session, not even one month, not even one year. You have to rebuild all tissue involved into setting the body into this configuration. It comes from feet to shoulders...
I'm 61and i can't believe how well it worked for me the very first time I did it even though I couldnt and didn't do it correctly as shown. What I did was 30 to 40 quick and short relaxed moves on each side. There may have been one almost imperceptible pop on the sick side, I'm not sure. I repeated for a couple of days, and it's been a month now that I walk on both feet putting weight equally on each one. So, I can safely say it worked for me. What can I say after 5 years of limping? God bless you, man! All the best, thank you.
this is absolutely crazy! I am suffering constant back pain in the last 4 months, it became very acute and it was also made me so worried and anxious what am I going to do with it. I am training everyday and tried several types of stretching exercises, even did a yoga session but nothing helped. I saw this video, came to the comment section and everybody was so relieved so I said, let's give it a try. I can not believe it but it actually worked! I just did it on the side that I am in so much pain in the last couple of months and after 3 minutes the pain is gone. I am literally feeling about to cry. I think it is going to be my everyday routine from now on. Thank you, thank you sooooo much!!!
That’s awesome to hear! Happy it helped.
Brilliant. 🙌🏻✨🤍💪🏻
One yoga session won’t do anything, it’s consistency in all poses that will fix many injuries over time. 3 classes a week for 9 months is optimal.
Very happy to hear your relief.
Did it keep working? I went to a private physical therapy lesson when they taught me a series of exercises and I did feel a lot of relief at the end. They said I would have to do the exercises religiously. The pain came back, I did all the exercises for 30 days, and there was no change, and nothing was fixed. So a quick change is not proof of the lasting change, but it could be.
Thank you Doc, quite an eye opener, chiropractor will never tell you that except your money.
I always thought that my left leg was shorter than the right leg.l have a tendency to lean on the left side all the time. Now you're showing something very revealing for which I am very thankful at 70.
I will give it a try, l love stretching.
God Bless you for sharing that.
,
OMG, i've been Fighting hip pain for years and yoUr exCercises really helped me to Keep being positive about it, Man you'rE great!
Lol
Thanks mate, almost gave up trying to fix this, most exercises get too complicated to perform perfectly. I’ve had pain in my left knee when squatting deep for a while now and uneven hips for years. As soon as I tried this on my left side I felt so much tightness in my left inner thigh, a dull pain but nice to know I was hitting the spot! So although I’ve only done this exercise once this morning, I’m pretty confident this is the one. As I’m writing this I can feel my left lat loosening up. Cheers.
So thankful!!! Months of pain gone in minutes!!! I couldn’t bend earlier and stopped playing a game of padel tennis midway earlier in the day - fixed with a few minutes of breathing in this position!! Thank you so much!!!
Glad it made a difference 🤝
This is the most useful and effective exercise I've come across in RUclips. My work involves sitting on a chair for a long time and it became impossible to sit properly because of my hip rotation. I still have a long way to go but I already feel better than before.
By the way you should enable the super thanks feature of RUclips.
I’m glad it’s helpful and I’ll do that! Thanks for the tip.
When you walk , does it make you feel like you are walking like a penguin ?
I have been to PT and even my doctor and NOT one will explain anything to me .
Does this have anything to do with Weak Glutes????
Such a hunk! Just found your channel, great content. Subscribed.
I am getting ready for doing this. I'm taking off my shirt too, lol. Seriously, since my chiropractor passed four years ago, I've been treating myself with good success, but I bumped my hip twice a few days ago and it's got my back all out of whack. I appreciate this timely advice. Well done❤
Prologue: after doing this I could feel some relief in my lower back and hips which are tight from doing wall pilates. When I align my posture it now feels like it's aligned❤
Go back to your chiropractor 😂
I did this before lifting this morning. I can feel both legs & glutes equally for the first time in who knows how long. This also transferred upwards to upper body. Safer than chiropractic adjustments, thanks 🙏
Can u say how many months we need to do it?
First time I did it feel the same
That last bit.
I've been blessed with truly good chiropractors earlier in my life.
Not finding them now.
Really learning self-care.
I noticed a trend years back with animal bodyworkers. Started doing new age energy courses and got a bit unprofessional. Prices went up. Less obvious work going on and airy passes etc then a lot of human ones followed suit. Nothing beats a honest massage. Or self help as in this pod.
Hello, I don't know if you'll get to see this, but I'm 17 years old and right now I'm dealing with a right convex and left concavity C scoliosis, with both scapulae winged, the left one higher and for some reason with difficulty to feel the high trapezius, the right much more fallen with the same shoulder on that side and the stretches have not been very helpful, and finally my left rib is much more protruding, and I suspect that the left side of the hip rotated forward, since I usually feel that strange area, and I just can't feel the same way the muscles on my left side compare to my right (I guess that's why I have a more developed right side, since the muscles on that side are bigger) Even the tension when breathing from the abdomen is not the same and on my right side I feel it much more compared to my left side, which I don't feel much. I have nothing to offer, and my intention is not to bother you, but this has been frustrating me a lot lately, since for now I have not been able to go to a good specialist, I have some x-rays of my spine, it will be with that and a couple of things But can you see how I currently look and recommend something to do please? Thank you very much for your videos and for sharing all this knowledge you have.
My brother, what is the cause of the pelvis and spine swaying? They sway and move a lot when walking. I am tired of bullying. I have not left the house for a year. 😢
I wish you would spend more time demonstrating the exercises. You show a lot of talking, form etc. Not enough repetition demonstrated
Noted 👍🏼
He spent nearly 4 minutes in the position demonstrating. The test at the end to lock it the results is mint. Keep it up boss
He likes being on video, with his shirt off talking......hes comfortable.
He just like to show-off his body!!
Ive been dealing with hip pain for the last 10 years. At times its been the most devastating experiences and made me question life. Never did i think a video would make me forget it by living through the most long winded painful explanation ive ever heard. All jokes aside this helped slightly, i will add it into the other recovery moves for my hip. Thank you.
My gosh this is me speaking, how are you feeling now?
I did this exercise on my right side that lacks internal rotation and the next day my outer glute is soar and I already feel like I'm walking straighter...thank you!!
I've been having hip and low back pain for almost 3 years now. This is one of the few things that seems to be helping and slowly improving things. Thank you.
How long does it last?
Alignment at the chiropractor lasts about 10 minutes.
Chiros are quacks
Omg i´ve been dealing with this shit since like all my 26 years of life... totally messed up my mind, balance and quality of life!!! Alwayz feelt special and stupid and most of my friends left me ;( thought i was retard and all... started to hate myself and also started to walk weirder and limping more...was so depressed i thought about ending it all cuz i thought i had some type of diseases or stroke cuz i started to forget how to walk and was all lost in my head.. the doctors couldn´t find anything just said it was a muscle imbalance.. it made me first angry but then just accepted it cuz whats the point... then i started to find peace in my soul after we moved out from basically hell.. my rescue is our new inveroment! For the first time in my life i was happy and no panic attacs or pain now more, i started to fix my posture cuz my posture was so bad and tilted on the right side i barely could find any balance at all... now like 3 months later i can walk vividly and free again!!! I am blessed and my soul and body feel eborned. Halleluja!!!!!! NEVER GIVE UP!!!!!
I hope this all helps you. Happy to hear you're in a better place. Keep it up!
Hey, i have almost the same issues as you, it is just on the left side. Could you tell me what you did to fix it. I can confirm it is basically hell.
@@animeshupadhyai4057 did you fix it?
@@sebastianespinosa2656 no, but i got another video regarding that issues which is more helpful to me.
ruclips.net/video/bB0ze9lFFBc/видео.htmlsi=22rhlxbdIb-Alm06
Exercise demo is at 6:05 minutes
I swear to god this was so amazing. It was hard for me to get my body to do what you where saying but this helped me so much. Thank you. I subbed and liked and now gotta watch all your videos this was wild
Really the best and comprehensive video about lateral pelvic tilt exercise so far! And yes the shirtless helps see the physiology that helps get it right when doing this exercise.
This is crazy. I've had horrible ql muscle pain for months and no joke my pain is barely there after doing this.. it's so simple and my mind is blown. Thank you so much 😭😭
Very helpful! I learned from this that my left leg internal rotation is almost nothing, so this makes so much sense, given my hip hike and anterior tilt. The exercise will be so useful going forward to begin remedying the issue. Thank you!
First time that I actually feel my left glute medius working!! It has always been impossible for me to activate it, no matter how many clamshell I was doing, I was only feeling my TFL (obviously I have an anterior tilt) . At the beginning I was feeling a bit my TFL (like 70/30) then I followed everything you said then I started feeling my glute!! Right after that I tested my left hip ER and it was much better. The road is still long but thanks to you I am having some good hopes
Tried this but for some reason it isn’t working. Wish I could feel the same excitement as others
Sorry it didn't work. You may need a different exercise to help. I have a video on hip impingements that relates to this coming out soon, along with a snapping hip syndrome video here with some moves that could help.
ruclips.net/video/V8BqLAz6PCY/видео.htmlsi=LgRzYw7tW4Ft6fSy
I dislocated my hip 20+ yrs ago in a motorcycle accident. Ive got chronic lumbar soreness from hip stiffness. I'm 53 and still a gym reg 5-6 days a week, but cannot unlock the hips. I'll give anything a try! Cheers
@waughfit
Sir, thank you❤. for the video.
I have left side hip pain. Which side should I keep my towels? And how to do the test? If the hip displacement is very micro? I can't figure out thru mirror? Which side is up and down. How do I do that?
I had a right-side stroke which initially seemed limited to my right leg and arm. But during my recovery, I found that I would often drift to the right when walking the sidewalk. It was kind of strange as I had to deliberately correct my direction. I figured my core strength was in some way affected. But I'm beginning to realize (thank you) that pelvic positioning has much to do with one's direction of movement.
Appreciate the instruction. Instead of relying on muscle control alone, I'll be factoring and emulating the optimal pelvic mechanics.
Happy to hear you’re recovering. Pelvic position or even just laying on your side can be really helpful for regaining control and perception of where you are in space. I’d also look into some rhythmic rolling drills over on Bill Hartman’s channel or Zac Cupples.
Great content! Thanks.
I think I’m dealing with a lateral tilt as well as some pelvic rotation. I see videos addressing one or the other but not both. Any idea if I should fix the lateral tilt or the rotation first?
Wow Thank you!!!! I'm a ballroom dancer and the turnout on my left leg has always been limited. Whatever was wrong has resulted in a herniated L4-L5 disc and a lot of pain for the past year. This helped tremendously! When I got up from the floor I felt like a new person. I'll keep doing this everyday! Thank you so much.
Bro, I truly have to thank you for this. I've been dealing with this for 2 years!!!!
God bless you bro
3 days ago I kind of slammed myself down to the couch and hit the edge of it with my hip. Not just once but twice in a day. My hip has been filling out of whack and I can tell that one leg seems to be shorter than the other but I know it's not. My aged chiropractor passed 4 years ago but he used to have me lay on my side with one leg over the other and then he would push down on my hip to get these same results that you have described. Thank you for showing us how to take care of ourselves.
Thank you so much. Today it is the 4th day I have been practicing the move. It is so effective. Day one I got instant relief. I got lateral pelvic tilt since Sep 2023. Saw Physio a lot and spent a lot of money, but as long as I sit for over a hour, my right psoas will be tight and painful; eventually I can feel cramp on my lower right leg. Running helps a lot but can’t last long. After watching your video and practising, I can feel improvement every day. Today, it is pain free day, although I can still feel tightness. May I ask whether it’s ok if I only practise on one side? Say, my right leg and glute? Thank you so much.
Does this causes muscle imbalances throughout the body??? Please reply.
Thanks for the video! Subscribed
If u didn’t talk so much and get to the point I might watch the channel got other shit to do peace ✌️
I don’t care
No idea exactly what is my issue (sciatica, pain across lower back and hips pain when bending, sneezing etc). Been this way 3 weeks Im horrified to read many of you been having pain for years.
I hope you all get relief one way or another, this is no way to live.😢
Thank you, this is helping. Im still experiencing tension, however this is new for me. Im gonna give it some more time, my body has a lot of tension.
Best explanation and exercise seems to work. hopefully I can get it sorted pretty sure I grew up with bad pelvis and had a few injuries that haven’t helped. Seen heaps of physio, chiro and even a doctor none of them acknowledged my tilt and just told me to google balance exercises. Thank you kind shirtless sir you have given me hope!
What’s the status now? Hips realigned? Everything working feeling good?
@@jimmybobjr4197 na not yet mate still on struggle street, think my walking has improved a bit but is hard to say.
Thank you for sharing this, It has helped me. One question I have is whether a weak glute muscle can contribute to this condition.
I have had a knee and hip replacement about 10 years ago on different sides. About a year ago my knees starting really hurting more than usual. I started going to a chiropractor about 3 months ago and she showed me an x-ray where one hip is slightly higher than the other. She said sometimes when a knee is replaced it can push the hip up and cause them to be out of alignment. Would this exercise help that?
It’s worth a try especially if you have limited hip mobility
God bless you brother you’re doing Gods work!
Great video👌👍
Thanks for the kind words!
I enjoy running long distances. I had pain on my right hip for at least 8 years when I run over 75-90 minutes. When I was running marathons, I had to plan multiple stops after the half marathon mark to strech and get rid of the pain. With your video of "snapping hip syndomre" and this one, I was able to do my workout yesterday (3 hours running) with out the need to stop for a strech. The pain is reduced at least 95% with just two days of doing the excercise. I have been searching for videos, I have visited doctors, threapy for years, and nothing got rid of the pain. Thank you, thank you, thank you so much for this video. It is just incredible to be able to do the thing I like pain free.
I WILL TRY THIS TO FIX MY HIP. 💯👍
I also find doing the upright grapevine step and turning one's head to look in the direction of movement improves spine and rotation of hips.
What if one shoulder is rotated inward hugging myself on one side along with high hip and inverted hips with one leg rotated in as well. I know it sounds crazy but one from laying on one side and someones arm over me and the leg is from skateboarding and kicking off from one foot not alternating plus the inverted hips are difficult. Always back pain and numbness I also have inward chin high back of the head to the sky. Never been to a chiropractor
I did this and my foot turned outward now what!!! Omg I’m screwed
Just have a friend pull your leg :)
That can work
@@waughfit my ex-step son when to a specialist after suffering lower back pain and they noticed his hips were out of lateral alignment and literally did just that. Problem solved.
I didn’t expect this to work ❤❤❤❤🎉🎉🎉🎉 thank You
Which foot goes to the wall on this exercise? The side that is tilted up? I don't know if it is weird but when I do the second test, I have harder time rotating my side that doesn't tilt or hurt (my ride side). In the standing position, it is my left side that is tilted and it is that side which hurts. It even pinches my nerves, I have leg pain. But I don't have any problem rotating my hip while sitting on this side. So how do I do this exercise?
Which foot goes to the wall on this exercise? The side that is tilted up? I don't know if it is weird but when I do the second test, I have harder time rotating my side that doesn't tilt or hurt (my ride side). In the standing position, it is my left side that is tilted and it is that side which hurts. It even pinches my nerves, I have leg pain. But I don't have any problem rotating my hip while sitting on this side. So how do I do this exercise?
It's caused by a bulging disc. It's caused spinal stenosis.
dostum bunu omuzlarına bakarak çok daha kolay anlayabilirsin mesela senin sağ omzun sol omzundan daha alçakta bunu rahatlıkla görebiliyorum bende de aynısı :)
Love this 👌
Thanks Phil!
Szkoda ze nie ma możliwości tłumaczenia na język polski
I will be trying this tonight,! I think this will be good as I need some tension to get this leg moving !
Thank you. I’m a bit confused as I thought Zac Cupples explained the side that lacked external rotation was typically the side of the elevated hip. Hmmm. Thanks for sharing.
I haven’t heard that before and I personally see the side that’s hiked lacks more IR. That said, the body can do weird things so it really just depends on the person. These are generalized videos after all 🤷🏻♂️
Good video. I should have done this years ago, since I was diagnosed with a tilted pelvis a long time ago. How often do you need to do this? Should be done everyday? Will this also add some height to your stature?
been suffering back glute medialis and hip pain , after doing the test and then the exercise have felt (and seen with the test again) a difference and pain has lessened , looked forward to doing this exercise daily
what if you dislocated your hip does that mean I have a tear and if I do is it fixable with exercises?
Hip internal rotation range on right side doubled after doing this exercise.
Thank you!
I have a 2 dimensional photo that shows my pelvic bone smaller on one side. I am hoping its just angled in to look smaller. My right leg was atrophied, cleared that, yet still clicks at hip when I lift the leg and tight down the back
I have no idea how to fix or who to see.
Does this sound like a pelvic tilt? 😀
Sounds like snapping hip? Maybe this video will help: ruclips.net/video/V8BqLAz6PCY/видео.htmlsi=CMRgzQQDDhpKw-CS
So helpful. I have a sleeping glute. This really improved my glute imbalance and activate my weaker glute
Thanks for wearing decent shorts, I'm wondering why I can't bend or stretch the upper thigh all the way back touching my glutes, are there safe slower ways
I am chubbier on one side because of this. So annoying!
Does any body hav acid reflux cauz of lateral pelvic tilt
I don't know if it is because of it, but I do occasionally have flare ups.
Awesome first person I have ever heard say this is real 2 back surgery’s and a hip replacement and both surgeons look at me like I was crazy. Thank you
i took out my aloe vera mint lotion and pants out for this stretch
7:29 is when you get to the point ?
How many minutes do we use this exercise????
What about a tilted pelvis causing a shorter leg?
Which foot goes to the wall on this exercise? The side that is tilted up? I don't know if it is weird but when I do the second test, I have harder time rotating my side that doesn't tilt or hurt (my right side). In the standing position, it is my left side that is tilted and it is that side which hurts. It even pinches my nerves, I have leg pain. But I don't have any problem rotating my leg on this side while sitting. So how do I do this exercise?
@@onurbole7921 the side that is tilted or most limited in mobility goes on the ground.
Secret to correcting this? A heel lift in the shorter limbs shoe
Why rely on a lift when you can teach your body how to move better
@@waughfit A true lateral shift is only caused from an anatomical leg length discrepancy. An iliac crest can appear higher, but the ASIS and PSIS won’t match and this is a pelvic obliquely or innoninate rotation and can be corrected through movement. Lateral shifts can happen at the spine but this is typically a discal issue or scoliosis which (depending on severity) can also be treated with movement.
This was so incredibly helpful!
Great video, thank you!!
I envy people who get relief from this type of exercises. I couldn't feel my glutes firing neither was their any result. I can't even test the rotation without getting a nasty pain in my hips. Pretty annoying.
@@BonafidesFromFinland you might need to improve your hip flexion before going after hip internal rotation. May not even have access to doing this exercise
OMG - just did the test - sitting on a chair with the fingertip and BOTH of my legs hardly even move :| I also get pain on the outside of the knee while trying to do this.
Hips are currently in
My glutes was sleep u woke them up thanks
not the bikini bottom meme 😂
So let's say the problem hip is on the right would that leg cause your foot to point out to the right instead of straight?
@@88royalty88 I’ve seen that happen
great bod dude, ❤❤
10 Jesus answered and said to him, “Are you the teacher of Israel, and do not know these things? 11 Most assuredly, I say to you, We speak what We know and testify what We have seen, and you do not receive Our witness. 12 If I have told you earthly things and you do not believe, how will you believe if I tell you heavenly things? 13 No one has ascended to heaven but He who came down from heaven, that is, the Son of Man who is in heaven. 14 And as Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up, 15 that whoever believes in Him should not perish but have eternal life. 16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved.18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God (YHVH, El Shaddai, Adonai, God of Jacob, Isaac, and Abraham). John 3:10-18
Yes ok shift happens !!
Hi doktor İ just wanna be sure coz İ dont have good English. İ feel My right hip down and Pain. Ill put the towel in right or left? And when İ sit Ill move R or L leg? Thank you so much
I have a hip higher than the other and thus a leg shorter than the other... however l have had my femas measured via xray and alas one fema is longer than the other.. Is there anything I can do about this?
Unfortunately no exercise can change bone length but you can still use movements like this to improve your mobility and strength train that full range of motion to be stronger and more resilient
Is the hiked hip doing the rotation?
I think this is the one I need to try.
Right then...I'm off to cook some food for my better half and her wee daughter, and I'll be all over this exercise like a tramp on bag of dropped chips.
My pelvis has been like this for as long as I can remember, scoliosis of the lower spine and bulging discs from L1 to L4 and numbness/pain on the front side at the top of my right leg.
If I remember, I'll comment the results when I'm done.
Thanks in advanced mate! Thankyou for posting 🖖
Thank you infinitely ❤
What you're saying about the hip position in the exercise is contradictory. Hips stacked with the ribcage, then rotate hips down without rotating the whole body down (which moves hips out of the ribcage stack). It gets even more confusing when we then see you rotating and then using the right hand to bring the ribcage back. Should we just rotate the whole body, hips and upper body, and then push the upper body back using that right arm? It looks like the hips should go one way and the ribcage the other.
Also, I struggle to feel the glute at all, I can stop feeling the TFL, but the glute sleeps.
@@sebastijansalak4571 noted- appreciate your feedback.
You are correct that we want the ribcage to relatively“go back” but really just stay in alignment with the foot, knee, and bottom hip while the top hip turns forward.
If you’re feeling only TFL, then try putting your foot more forward and watch they you’re not anteriorly tilting the pelvis vs a pure rotation toward the floor.
I hope that helps.
@@waughfit Thanks for the quick reply!
I think I understand what is supposed to happen then, thanks for the extra tip.
By the way, is it good to strengthen the TFL on the opposite side if the hip is shifting to it? I have a shift to the left, and my right side (quadratus, psoas, latissimus, TFL) feels very stiff. Left hip shift and right hip anteriorly rotated...
Great video for the help but look problem I have is I cannot get on the floor what can I do about this
There are variations you can do where you lean against a wall.
Thankyou for this ..a great help to me ..I needed this information badly..Will start today ..
He has a go body
I have scoliosis. I tried this exercise and saw improvement after one session. Thank you for sharing this information ❤ You earned yourself a new subscriber ❤
Often hip tilt is caused by scoliosis in the lumbar spine.
@@davidallison9499 or is scoliosis caused by the hip tilt?