Strength Exercises to Fix Twisted Pelvis (Pelvic Rotation)
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- Опубликовано: 21 сен 2024
- These strength exercises will help you fix your pelvic rotation. You'll learn how to fix the muscle imbalances and muscle weakness that causes a twisted pelvis, so you can fix your pelvic twist!
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
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ABOUT THIS VIDEO
If you have pelvic rotation, you need to do stretches and strength exercises to fix it. In this video, you'll learn strength exercises to help you fix your pelvic rotation. If you do this workout regularly, you'll be able to correct your twisted pelvis.
#TwistedPelvis #PelvicRotation #UprightHealth
How does your twisted pelvis affect you? Drop me a comment!👇
Check out this video for stretches to fix pelvic rotation: ruclips.net/video/w5aq2MTsgOs/видео.html
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
Does a twisted pelvis make the leg uneven on height like you’re limping while walking?
It affects me tremendously! Right now I’m in excruciating pain, due to nerve pressure.
It HURTS. It’s not all the time but when the pain starts it hits hard. I thought I had sciatica or piriformis. I saw PT and my right side is anteriorly rotated and one leg appears longer than the other
I think my pelvis being twisted is dislocating my left hip and causing pain in my lower back.
@@adrianovergara1784 yes. That’s what physical therapy told me. And then it will affect your feet because it affects your walking. I should’ve tried out to be a zombie on the Walking Dead. I could do the zombie walk no problem…
Hit the breaks two weeks ago and was in narcotic-necessary pain. Went to the chiro yesterday who xrayed me, dx- twisted pelvis, last night I found this and the exercises video and did them the best I could bedridden. Last night I slept for 8 hours with zero pain meds!!! Thank you!!!
Twisted mine after 2 months caring for a disabled guy as I'm always on his right for everything. Noticed a pain in my side and very tight glutes which then started jerking the nerve in my SI/sacrum. These videos are a godsend
Dude ive been struggling with this for 6 years. The rotation has traveled all the way up my spine into my neck and jaw.
I own a lot of your courses but your explanation in this video clarified a confusion i had.
same! any luck at all?
Did this work for you?
exactly the same here, i didn't do the strength part yet im starting off with the stretches and it helped A LOT
@@zakkhan6054 its been very hard. I wish i could find a coach to walk me through this. My body is changing but figuring it out on my own is difficult
@@mikechavez6840 try Matt's video on Weak Neck test Part 1 and 2. I have a very difficult time as well, and have a lot of neck/jaw/face pain. I've been noticing a difference in just the few days I've been working on the anterior neck exercise. It works with your core to help stabilize your spine so that working on the strength in your limbs gets easier.
Pain in lower right back and uneven ribs 😢 thank you for these videos, very helpful and informative
I have had a left foot/ankle problem for 7+years. I was told it was plantar fasciitis, but it's not. Since then (5 years ago) I've had total hip replacement on the left hip. (The right hip was replaced 7 years ago). 8 months ago I noticed pain in my lower leg, now it is affecting my knee in the extreme and I have been feeling a pain in my groin muscles. I have used chiropractic care, off and on, for more than 25 years, and I an active yoga/fitness instructor (12 years experience), but I cannot self-diagnose. Every chiropractic has told me I have a pelvic rotation can you solve my problem? I love your videos, you have the right mix of levity, personality, and educational material to keep me captivated.
I have tried literally everything to avoid a twisted pelvis/pelvic torsion. I understand this is quite common. For me, having a rotation issue is quite painful and debilitating. It hurts like all get out and causes knee, back, and balance problems up the kinetic chain, especially on the weak side (low hip). Thanks to Matt's videos, I have alleviated and abated most of this pain by stretching and strengthening the surrounding muscles and the core and by addressing imbalances and inappropriate patterning. Hopefully, this video will help stabilize things so this anterior pelvic rotation will stay away for good! Thanks for sharing your knowledge, Matt!
Absolutely stoked to hear this!!! Good work! 💪
How did you get on, are you feeling better.
Hello @jackwilliam2965, Thank you for asking. I follow Matt's video exercises here 2x a week with an extra set on the weak side. I make sure my hips are even (no rotated pelvis) so I don't cause a more significant imbalance or unnecessary wear and tear (from improper patterning). I do the strengthening exercises slowly with proper form. Apparently, the pain from a twisted pelvis takes a bit of recovery time. I am doing much better.
@@genevievbittersweet3539that is so good to hear im glad your alot better. I myself am struggling with this and orher body compensations
Wow this is exactly what I needed, done all sorts of training to stop left side weakness, but this will even out my hips better. I let you know my progress.
Do let me know how it went for you
I have a weaker left side as well because of footaball and over reliance on my right side.
I specially feel itwhen i do deadlift and other lower body excercises where right side is doing most of the work.
did it work?
if not what did?
@@ScoliobroYes it did work, I also started doing the work outs in a swimming pool helps having that resistance and allows you to be more relaxed in the water. Added other exercises and my hips pelvis feel stronger and better balanced. My back feels so much better, I haven't felt this good since my early 20s. I have learnt it's not about how hard you train it is more about how correctly you train your body. Best wishes
@@jackwilliam2965 thanks alot!
I now have popliteal inflammation and plantar fasciitis behind both knees because of this issue! Thanks for this video!
As a dancer, athlete, skier…with a longer right tibia and functional leg length difference, I constantly have to work on keeping the hips from twisting. With certain activities like skating/skiing, I use an extra insole in the shorter leg side to help balance the difference. Will actually try to lift for ballet, as I notice it is harder for me to do some balances and turns on the longer side.
I have been living with pain for the last year. I’ve been to a physical therapist and to the chiropractors on numerous occasions with no relief. This let me too researching on the Internet and ultimately to your channel. After being x-rayed my doctor told me that it’s arthritis which is typical for someone of my age. I’m not willing to accept this because it came on suddenly and comes and goes. When walking and the pain occurs, sometimes just sitting down for a few minutes provides relief. Other times sitting too long causes the pain and getting up and moving corrects it. I am looking forward to trying your method to correct this condition. If that’s what I have. If not it’s good exercise anyway. Thank you so very much!
Sounds like what i have. Squats help. Walking and all sorts of movement. Not sitting too long. Anti inflammation diet.
First... Thankyou! Thankyou!
My rotated pelvis is very painful when I roll over during the night. My chiropractor fixes it, but it continues to rotate back out of potion within a day this last visit. He recommended squats.
I have gradually worked on squats and in the last week I can squat all the way down and get back up.
I know my muscles are not balanced as the muscles pull on my right then on my left. Pain shifting. I'll be working on these exercises now so I can move without yelping.
THANKYOU again!
Same!! All of the above
A rotated pelvis is the same thing as the pelvis being higher on one side? which causes my pant leg also to be shorter on that side. The other side has a pronated foot which may be the root of the whole problem. Also now have hip joint problems on the pronated side
What chiropractor do you recommend I live in San Diego
Thanks so much for this.
I've had rotated pelvis, R hip fwd for 15 years.
Been to so many chiropractors, physio's etc.
Some acknowledge it, others don't understand it or that it even exists!
It's affected my R QL getting very tight & spasming, R side of neck, face sinus pain & body feeling weak when sailing.
Sure this routine plus your stretches will help, thank you so much!
Thank u for the detailed information
This channel is great!
Thank you. I’ve been in pain for a long time and was told I had a twisted pelvis and little mobility in thoracic spine by a physio today. Those things plus chronic neck pain have been a nightmare but I’m starting to learn what I can do to help it. No more loaded deadlifts and squats etc more mobility and sensible corrective stuff
Same thing
Thank you!! Having hamstring soreness (tendonitis) on and off for a few years has recently temporarily stopped me from pole vaulting as any running makes me suffer for days after. I have pain in my hips, IT bands, lower back and the rest of my back as well, I even had numbness in my legs a year ago and nobody has let me know a long term solution so far. Recently, a physio mentioned the anterior and lateral pelvic tilt as well as 'some pelvic rotation' towards my lower back on the left🤦🏼♀️
The years of doing sports with a left sided twist (high jump, pole vault), together with always holding my babies on my left hip (years ago), limping for a very long time on my left leg due to many broken toes and ankles injuries on my right side for over 20+ years as well as the unhappy triad in my left knee and no physio caused lots of muscles shortening/weakening.
Thank you for explaining the pelvis rotation, strengthening & stretching and in a funny way as well 😂
I have/had mild (7 degree) scoliosis, plus pelvic rotation, a twist to the right, forward head posture, and anterior pelvic tilt. Have been getting PT, chiropractic (with Active Release Technique), and rolfing (plus doing hot yoga) for about 3 years. It's much better, still have the rotation. I've been swimming and cycling lately, it helps, but still have the rotation. At times of stress (often food stress but anything that puts me into FOF I suspect), everything torques. The misery is the right jaw and teeth. They hurt. I straighten up, they are all right again. Actually the twist/torque goes all the way up through the eyes and temples (right side) and down all the way to the left foot (second toe is hammered and foot is twisted). I am looking forward to watching this video and starting the stretching and strengthening sequence. Thanks for all your videos!
Sounds like you would benefit from myofascial release work. I was twisted like this for 10 years before I found this therapist that practices John Barnes MFR.
Matt’s exercises work now that my fascia can move. As of two days ago I have become pain free and Matt’s work has helped a lot.
I can’t put pressure on my left side my psoas and hip flexors hurt I have nerve pain I have done Pilates reformer exercises.
I’m so glad I’m not the only one. Thank you so much!
omg dude, your voice is soo relaxing
Thank you I've been working on my hip injury its great to learn new ways as hips have different muscles runing different directions and different layers its funny you've managed to get all of that in relatively short clip compared to the complexity of the hip once again thank you & God Bless
I need to get out of left AiC pattern, get that pelvis out of right rotation and into neutral but i doing the one legged movements there are not good for me, as i have si joint dysfunction on tbe right. Not purely dysfunction. Injury. The right dorsal sacroiliac ligament is streched/injured. Anything that puts that ligament into anterior pelvic tilt will tense it. External rotation will also tense it and subsequebtly move the si joint.
My goal has been get pressure off that right side. To do so, my goal is get the muscles to pull me more left and rotate my pelvis more left. With left AiC pattern, left hip and femur are ER dominant. Right hip and femur are IR dominant but it's not genuine IR as APT is compensating for lack of space for proper IR. So all three planes of the pelvis need to be addressed to take pressure off of my right side.
I have found that I avoid activities that I usually enjoy like hiking and jogging because I know my right QL is going to get stuck. Hopefully this video helps, thanks a lot!
You are nothing less than amazing, Matt. Thank you!!!
I have been suffering with SI joint pain on my right side for 9 months. A physio recently informed me that my pelvis is higher on my left side and my right hip is rotated forward. I am not sure if this is causing the pain in my back but i am currently trying everything to fix my pelvis. It has been so disheartening because i cant do so many of the things i love. I am hoping some of the information you are providing can help 🙏
Excellent video as always! Many of these are exercises I am working on with my PT. Right glute max very weak and left glut medius was very weak, so that goes along with what you are saying.
THANK YOU! I needed this 💯😁🌺
My left knee is not straight my leg buckled from my knee turning in when trying to walk.
I find that when I exercise I feel stronger and walk better.. I'm hoping this will fix it. I'm excited to try these exercises!
Any improvement?
I like this oblique strengthener!. Thank you so much Matt. Another tool in the toolbox! 🤗🥊
Thanks
One of the worst things about my pelvis twisting back is that, when I remeber I am not standing properly upright, I try to strainghten myself but with this my pelvis twists back and after a minute my lower back starts to hurt of course. So even when I was to strenghten my back passively by stanging upright which I havent done for so long after years of sitting at the desk, this really setbacks me. So thanks for the video, I can move forward with trainning and strenghtening now!
This is absolutely excellent!!
Thank you
Popping and cracking on the lower back whenever I get on all fours alongside my bed, and lift my left leg by extending my left leg back. At the same time I lift my left arm and support it on the bed. By bending my left hip down, and keeping my right hip up or stationary, I get 5 or six pops. When I lift my left leg up, I get two extra pops. The pops don't disappear, but I feel I am stretching. It feels good. I also have knock knees and pigeon toes and I've been doing the knees over toes guy. I've been doing this for a couple of months. It alleviates some pain in my gluteus median on my right side.
took the fear out created by other health care providers who always want to fix you. I found my right side is weaker. I need to work on this.. not be afraid to put my body through motion. scared I might hurt things more. It needs to move and be stronger. So I did the stretching vid. first to test then this video. Seems to be working better than PT exercises that weren't doing much and they always had to "fix me"
Thanks!
Huge thanks, Tamara! I'm grateful for your support!
Insane searing burning pain in low left back, glutes, hip, and groin to the point of complete immobility at times. When it’s at its worst, it radiates up my entire back and neck and into my shoulders. Unspeakable pain.
Me too it's so incredibly awful
My problem with a twisted pelvis is that my stride/gait is uneven. As a dancer, either I am kicking or being kicked😢. The shoulders too tend to rotate, making my arm/hand position awkward and definitely not in alignment.
Hope I can correct this. Thanks for some superb videos!
Check out Postural Restoration Institute technique, 2 channels on youtube are Conor harris & neal hallinan ...left AIC & Right BC pattern...revolutionary stuff
Walking for me is off feels like I’m slightly bent forward in hips and left side thigh gets tight. Stand all day was leaning to right hip. I’m a mess going to GP
Thank you so much Matt! I don’t know where I’d be if I didn’t listen to ur advice.
Your support is much appreciated!
@@Uprighthealth 🤗
Thank you so much for all your great help 🙏
Thank you! Big hug from Gran Canaria. I always have pain only on my right hip!
Awesome 👍
Thank you so much for these.
twisted pelvis should be a band name
Twisted pelvis is a song name from the IT band 👍
@@jb4326 😆
😂😂😂😂
@@jb4326 🤣
Elvis the Pelvis must have had a good phisio😂
My hip/pelvic twist causes my right leg and foot to swing out to the right when I walk and lay down. It makes my right leg a little shorter leading to excess weight on my left leg. It's created a bunion on my left foot, a fracture metatarsal on my left foot and a nerve pain condition called meralgia paresthetica. I've been told there's no physical therapy that can help it. I can either live with the pain if I choose or get an injection to destroy the nerve or take meds.
Great explanation
Thanks, this is excellent!
I've had a rotated pelvis for years and had difficulty finding good care for a long time so it became chronic. It effects everything above the pelvis and everything below. I do have a good PT now and I do pelvic adjustments daily but can't seem to get strength in the position to hold it there. This video gave me some ideas(specifically obliques) to explore and see if they help. I also do one of your follow alongs a few times a week on sidelying hip pain which seems to help. Thank you!
Did this help?
Helpful in that it shows some good unilateral options/education for modifying asymmetries associated with a rotated pelvis. I, personally, cannot do the exercise with the dumb bell...it is too aggressive for me. Matt also has a great follow along for "Hip Pain while Side Sleeping" that is about 19 min long that I do that has been very helpful.
I've had pelvic rotation for years. It has contributed significantly to my inability to walk pain free. So now mobility is a big problem. With PT I'm working on glutes, quads, hamstring, abduction etc. My right side is the weakest by alot. Its so easy for me to give up. The right side seems barely able to fire at all. Im often overwhelmed by the time this is going to take to get even a bit stronger. You are helping Matt. Thank you.
hi, are these exercises safe for people with scoliosis? thanks
I recommend psoas and rectus fermoris stretching, two similar exercises for stretch, but slightly different
I think PRI and Conor Harris are very good sources for these types of issues. But sometimes really deep and hard to unterstand
Yes! I really struggle to understand all the information from connor Harris I find it very overwhelming.
Conor Harris is good at theory, but I think he’s not really backing his theory with good practicals.
I guess we could use resistance bands (which I have)rather than weights (which I don't have). Maybe another video demo'ing that? Thank you, I think this will help me a lot. I have "scoliosis" but my massage therapist says it's a twisted not curved spine. Twisted pelvis/twisted spine... two sides of one coin?
thanks for the video man, it really helped, because while i was doing loglifts i was always rotating and leaning to the right side (in the overhead press part)💪👍
Really had no issues a doctor had mentioned it and I turned down PT. But this year had a TPF and rehab for the leg is stalling a bit due to my pelvis issues. So basically even if it doesn't cause you issues now it may later try to fix it if you can people
This video helped me figure out which side weakest
It has cost me so much - time, lots of money because one I’ve went to a ton of chiro and PT and ortho. Plus k hand tbeen able to work as much as entrepreneur. With that said this video after watching probably a 500 over thr years helped me understand wher mg actual weekness is --
Thank you 🫡
Is it possible that this is the source of my painful sciatica and the inability to lie down flat in any position? I have levoscoliosis with two herniated disc and spondylolisthesis, but ive lived with those for years and never had any issues. I now cant jump, run or lie down without crazy tingling or pain in the toes and calf.
Thanks so much for these .. I'll give them a go
I have a very very sedentary lifestyle as of late.. so I noticed my hip kinda bending weird and even feeling numb on the right butt so I tried this exercise. Immediately, I felt strong in the left and could even comfortable life on the right 😮😟 do I need physio? I have no monies.. so I’ll try these exercises 😅
Hi! How do you know the sign or symptoms of twisted pelvic tilt? I can find the video you mentioned you would make to another commenter. Thx!!
For me it is dibilitating! 😢 I am limping really bad and it feels like one leg is longer than the other. I am using a cane to walk. I know that leg is very weak. Thank for this video. I am excited to become pain free eventually. I am currently working, and it is excruciating. It’s now affecting my knees. Feels like it is water on my knee. The knee doesn’t necessarily hurt, just feels weird. I have to do something! Thanks again for ur help ❤
Do you have a video for a single leg press that doesn’t use a leg press machine?
How do I fix a sometimes painful hip flexor muscle?
Make a video on hip internal rotation in toes touch
Whenever I do internal rotation of hips and active those internal rotation muscles my pelvic tilts… I don’t why..?
For me i always had tight overactive muscles on my right which also pinched my nerve around the my right shoulder blade , secondly my left leg felt unstable and weak while walking … thirdly i lacked thoracic rotation on my left compared to my right due pelvic rotation
Rt leg facing lateral, some weakness w weight on Rt, Rt hip higher than Lt looking in mirror, makes u think Left Leg is shorter, because raising on Left toes makes you look straight at Pelvis.
What about a twisted knee? One knee neutral the other twisted to outside?
Здравствуйте уважаемый.Подскажите,пожалуйста, как правильно поступить: в одном занятии делать растяжку, а затем силовые упражнения или чередовать их через день,или ,условно , говоря месяц делать растяжку, а затем переходить к силовым упражнениям.Заранее благодарю.Вам желаю крепкого здоровья.
How do you know which side of the hip is weaker? Is it the one that’s rotated inward (towards the belly button) or outwards, towards the back of the spine?
I have the same question. My right pelvis rotates towards the back of the spine so i feel like my right side of the body is pulled towards right back side and my right side of the body is hard , stiff and painful.
I am attempting this today. My pelvis has shifted after hip replacement.
I’ve been dealing with a twisted pelvis in conjunction with a right hip hike (when I stand) which has wreaked havoc with my gait and especially my right foot over the last ten years. I’ve recently found out scoliosis might be at the core of the issue but it’s so hard knowing exactly how to strengthen properly to help get my hips aligned so I can walk properly again.
If you’re unfamiliar, look up PRI videos (postural restoration institute). Right hip hike & twisted pelvis are very common in what’s known as “Left AIC / Right BC Pattern”, which would be the term to search.
One month since learning about it, I’ve both understood and overcome the source of 3 years of torsion that was incredibly confusing. Good luck
I look crooked, I stand crooked. One leg seems shorter than the other. Put a lift in my shoe for pain relief but still, in pain. I do Pilates fairly regularly. 70 yo female. 5'2, 98lbs. Petite not skinny.
My rotated pelvis is now affecting my flexors …I get adjusted weekly
After injuring my finger on my right hand I started to use my left hand more dominantly as my main, after years of getting used to this I noticed my left pelvis and left foot was more forward than the right. I am trying to strengthen my right side now to see if it helps.
My right hip is forward, if i keep my shoulder aligner yo it, im looking left.
It given me bad right side glank pain, upto my right s i joint, gluthes, very tight upper right harmstring.
The first exercise for the obliques made me realize they are both weak.
Thanks these exercises definitely felt helpful! Q: is the weak side usually the side of greater sensation or discomfort? I feel more discomfort in my left lat area, esp after sitting a lot; I'm right-handed, so it probably stands to reason that my left side is weaker - does this make sense?
Pelvis jokes apart.
Great exercises.
I m trained in ballet so can appreciate the se moves😂. I shall add them to my routine. Thanks👍
In exercise number 1 my arms seem so be doing a lot of the work to push into the block and getting tired. Is this correct?
Mine also. It will come.
How do you know if you have a twisted pelvis?
I'll be posting a video about this in the next couple weeks - make sure to check back then!
@@Uprighthealth Thank you 🙂 Honestly, I feel like a plate balancing on a pole most days
What If i do pelvic exercises or hip exercises without knowing about my hip rotation? Will it get worse or correct ??😅
Both sides twisted. One leg stuck in internal rotation. The other in external rotation. Situation aggravated by a l ankle injury and 3 deliveries. Back spasms. Scoliosis with visible 1 cm chest wall asymmetry. No stability in eithe leg. Unable to crouch. Had 6 chiropractic sessions since mid October plus stretches snd other exercises. Saw physio today for exercise routine. Still in pain. But walking better. Progressed from mo stability sitting or standing to stability sitting. Then standing and now walking.its a slow process.
Anything I do when raising the left leg with good form whether it be leg raises, clams etc etc, I get lower back pain on the left. My left ql spasms along w/psoas and then I get a pulling of the rib(ql) lower lumbar and sij. Such a pain
Love from India( Andhra pradesh)❤️
Twisted hip affect my lower back pain also my left leg has a hip Impingement. Hurts
Are these exercises helpful for a rotation that is to the reverse (saggital plane?)? The descriptions in the video refer to a left or right oriented rotation. I think my rotation results in an occasional limp, and uneven rise from a squat - shifting away from the rotated side.
Sounds like you’re referring to anterior or posterior tilt. Check out the anterior tilt videos on my channel!
Doing these stretches and exercises my pelvis is no longer twisted but I'm still in pain and my leg pose pops still when I'm doing bicycle ab exercises, please help? The chiropractor I paid a lot for didn't fix it
my pelvis is right side higher than the left, after surf injury and doing dead lifts, low and side back is still in pain, some streching helps but not really, I dont know what to do:( any sugestions?
What are symptoms of a twisted pelvis?
Shouldn't we do the same number of sets on both sides and simply let the weak side decide what the volume should be?
The concern is that for some muscles we are not sure which side is stronger.
It effects my chest and my lower back
Do u have anything on hyperextended knees 😢 they hurt
If my pelvis is twisted and I do strengthen exercises, won't I train the pelvis to stay in it's twisted state?
You should pair this video with his twisted pelvis stretching video to prevent that
Hope this helps. Laying on my right side, I can't bring my left leg over and my right leg and place it on the floor. I assume keeping it behind and doing the inner thigh work is ok until I can? The rest of the exercises are doable.
My right side is twisted forward and bothers my knee on the other side from compensating
I can’t be sure which side is weak. My right hip an groin is in pain nostalji of the time and I have arthritis at right side. But my body seems more and more asymetric when open my legs, I mean the asymetry is more obvious then. Still I think the weak side is left🤭
Whoa! I extended my legs and can’t even keep them up on one side! The other side is fine…
On the Romanian dead lift, should you engagae/activate the glute on the UP motion?