Do You Have A Rotated Pelvis? Here's What To Do!
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- Опубликовано: 14 июн 2024
- Get Started With Your Mobility: tommorrison.uk/products/the-s...
When you stand or hang, is your pelvis rotated?
This could be subtle, or a very obvious twist!
If you do, you may commonly get back or hip pain on one side, a constantly tighter hamstring on one side, and you may struggle to squeeze one of your glute cheeks 😱
BUT! Don't worry!
This is not a problem you're just stuck with!
Your pelvis is influenced by your muscles, so train your muscles the right way and it'll straighten up!
The very first thing you need to do is un-rotate yourself using the stretch we show you in the video. If you jump straight into strength/corrective exercises like planks, palloff press, etc. you'll probably just strengthen your twisted position.
Once you've made a visual change, then follow this with some glute bridges & pallof press to make your correction stick!
Create the good position, then strengthen it 💪
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
I've had a rotated pelvis for years and have done countless exercises to fix it to no avail. I did this while I watched your video and before the video was over my pelvis was magically fixed! Amazing. Thank you so much for this.
Awesome to hear! Keep doing it for a few weeks to lock it in!
Thank you again Jen and Tom, another amazing, appropriate and practical examples of stretches and exercises. Much appreciated.
You’re very welcome! Have you tried it? Notice any difference side to side? 😄
😮 Holy crap! I doesn’t realize I had a slightly rostered pelvis… I knew I had alignment issues to sort out but this was another game changer! I never had so much success with getting to the root cause of issues than watching your videos. I think it’s Time to investigate your programs. I never knew you addressed such foundational things to fix issues that help set you up to be able to continue working out!
Awesome news! Yes SMM essentially teaches you how to check everything and without all the waffle like in the content videos, we try to use the language that you will relate to in them or issues you’re naming things but really you’re joints only move a certain number of ways and if you just make sure they’re all good, most things are fine! 😄😄
Excellent!
Hi Jen and Tom. Please have a look at this ❤I have a rotated pelvis but it is my bones and joints so I have had excruciating pain for decades. Not been able to exercise for years. These videos help me immensely. Please keep them coming. There's not a lot of help out there in the real world ❤
Will do! Sounds like you've had a tough time, but you'll get there 💪💪 we'll keep making videos! Hope you keep getting benefits from them!
@@TomMorrison i bought the simplicity mobility program of yours . You cannot believe what I've tried in order to heal my body the last 20 years. This is really priceless 🫶✨🩷 Thank you.
Definitely look forward to watch more videos from you guys.
Thank you! What are you struggling with most? 😄
@@TomMorrison it's a good question! gotta be my calves and hamstrings dues to cerebral palsy 🤷😂
Excelente 👏🏼! Congratulation
Thank you.
THANK YOU
FANTASTIC!
I've told people for years my hips are twisted, I stand twisted! I've been trying to work hip flexors but clearly not like this. Ty! Looking forward to trying this out for the next few days.
Can i ask u if it works for u? Cause i have the same issue i think
Thanks coach your the best
Legend, Thankyou!
Was so hopeful about this and gave it a try. Sadly I got a sharp and burning pain in my knee on the side that needs the most help.
Sounds like it could be related, try our bed stretch variation one instead, same principle but less knee pressure
Thank you for the link to this video! I found both thighs are incredibly tight and initially couldn't feel the stretch for the hip until they loosened off. I am feeling hopeful that I'm on the right path to heal
Glad it was helpful! 😄
Thank you I have hip anterior tilt this exercise is helpful.
Have you caught our apt specific ones yet?? Definitely worth the watch!
Great vid. What if you have one sided anterior pelvic tilt please. BTW the next stretches from your tiktok are doing wonders for my creaky neck.
Similar to this I would say, you can search our anterior pelvic tilt routine too, best thing is to address the hips from all angles, that’s what SMM does if you haven’t checked it out yet 😄 yeah the neck ones are amazing! You’ll not know how you lived without them before!!
Thanks for this guys, I'll try this everyday and come back to comment if I fixed this problem that torments me for years!
This really makes my knees hurt, but I can feel the stretch
@@FodoBolseta should ease over the next few days! Basically it shouldn’t so means you really need it! 😄
@@TomMorrison most likely indeed, thanks Tom, love the channel!
@@FodoBolseta let me know how you get on in a week or so, I’m always interested to hear! 💪🏼💪🏼
Thx sir,This is only from which I am going through.Love from India ❤️
Two request sir will you please launch an app in play'store like other' fitness apps
And one video on flared ribs on one side.
Oh Man !! Why did I not find this before !!!
That statement is what drives our content! 😄 a lot of the times it really is that simple and people end up doing mad shit for MONTHS! Sometimes years 🙈
@@TomMorrison which side is going to need the most work to stop the pelvis twisting is it the twisted side that will need the work or the side where the glute isn’t working so well?
@@buddy3892 the side that appears rotated backwards you will most likely feel the hip flexor on that side being tighter and the glute on that side being weaker, so assess any exercise you do basically and spend longer on the side that struggles more
@@TomMorrison thanks Tom ,legend !
can you can you talk more about glute in balance ?
Thanks once again for the great video, I have a rotated pelvis I can feel one side feels locked and tight (left side feels like it's behind the right side) I have chronic muscle guarding in the left side of my back which is pulling the pelvis round, started seeing a PT who can hopefully resolve this as having alot of back issues because of it, will do what the PT says alongside doing your recommended stretches
Yeah the extra work you can put in more often can really get rid of the habit! Is it just rotated or hiked also?
@@TomMorrison its rotated but also a little high like my left leg "feels" slightly shorter, the psis on the left side doesn't move at all even when lifting my leg, but the PT dismissed that and said it's all because of the muscles being so tight and guarded
@@FishyDave7 would be worth adding lateral chain stretches and hip hikes anyways I would say! They’re just damn good exercises that everyone should be doing regardless 😄
@@TomMorrison do you have the link to videos you have done on these excersices?
@@FishyDave7 yup!
ruclips.net/video/3XySfSVGBeg/видео.html
Again a really helpful video!
I am facing the same issue as in your video (right side of the pelvis is slighty forward) and my left side (gluteal area, and also the left side of the spine up to ribs) feels really tight. Upon the couch stretch the tight sensation is better. But what what does it exactly mean? Is my left side weaker than my right? At least that's how it feels. Could this be the case? Do you have any further exercise recommendations? Thank you in advance!
There’s so many little things that can contribute to this, lack of overall rotation can be one too, ideally best thing to do is get SMM as it hits everything from all angles at the same time 😄
@Ber Hase, do you made any progress? Suffrring for several month and cant figure out what really helps. Streching does not Unfortunatly.
In the example in the video - you demonstrate having the left hip tight/twisted around, but then all of the example stretches were focusing on the right side. If one is twisted as in the example - they should theoretically be focusing on opening the left hip through the stretches prior to retesting?
Yes I say to test both sides to look for a tightness and spend longer on the tighter side, we only focused more on the right hip there for the camera angle as you couldn’t see the other side as well
So the side that’s tight will cause the opposite side to rotate forward usually? My left pelvis is rotated forward and my right hip flexor feels tighter and rotated back.
I have the same problem. Look up left AIC Right BC pattern.
This helped my mom with low back pain...found out she had a tight R hip Flexor. We are working on lengthen this but she has alot of pain in the knee when we do the couch stretch :(
Have you tried the bed stretch? There’s lots of different variations you can use, even the Thomas stretch
Postural Restoration institute PRI 90 90 hip lift will give great relief to her
So if your right side is tight, you want to stretch the left side? 1:13
I have a desk work. Cos of which i have started to waddle walk or it seems like a limp where my hip keeps dropping with evry step. Also if i put too much pressure on one leg my inner thigh pains. What are the best exercises for that ?
this could be a nice one to start with! Hits lots of different areas: ruclips.net/video/GGf66uYgBY8/видео.html
I have a twisted pelvis with my left foot externally rotated but i don't feel the stretch in my hips at all. I mostly feel it in my quads. Could tight quads also result in a twisted pelvis?
That would be more your hip rotation itself, would check out our 90/90 playlist and look for differences there
3:40 That's me. I do this on the floor, because I have to overextend my back quite a lot and I have my knee rest on some plates in order to get an even greater angle to stretch through. That's the only thing that gives me a nice stretch from which I feel actual release.
yeah it's a great one! You're doing the right thing keeping an eye on your lower back extending 💪🏻
@@TomMorrison It never goes away though. I would like to find out why this happens. I realized that I subconciously tend to sit a little bit turned to the right and shortened on the right side. But why would I do that in the first place?
Is sitting this way the reason or do I sit like this, because there is another hidden issue? Being onto this topic for like 3 years now I have to say in retrospect I think I always had this issue. In younger years my body was more tolerant to it though, because you don't know about it until your knees hurt and then you realise that your body actually doesn't want to move like you used to.
Is this ok for an anterior pelvic tilt? My right pelvic is tilted forward and left thigh/psoas muscle is always tight. Is this ok to do? Thank you! Are you Located in NJ?
Yes this will help, I am Northern Ireland
This has my whole body in a wreck. Twisted ribs and twisted jaw. Damn.
did you fix it? if so how?
@@paulgeorge9228 work in progress, currently working on strengthening my abs and stretching to prevent tight muscles
Any luck?
@@m.l.5794It's better now but still a long way to go.
Hi Tom, i don’t always come completely down when I’m doing the pigeon pose and I have a higher hip on the right side, do you have any exercises for me
I really hope you can see this
Higher hip on one side this is a good one to start doing a few times per day, both sides but longer on the hiked up side
ruclips.net/video/3XySfSVGBeg/видео.html
And if it's too stiff to get into these movements. Cramping of hamstrings and grabbing ankle is not happening. So, where/how is the 1st baby steps?❤
Just work on the lunge position at first without the foot up and the more you do it you’ll find you’re able to get into the full variation eventually
Thank you bouth have a great live.czuj duch
I found that the side that my hip flexor always feels tighter or more of a bother is the same side what is actually rotated forward which seems counter intuitive from what you're doing, any thoughts?
Could be somewhere else that’s the issue like adductor tightness pulling things instead, it’s important to check extension, flexion, internal and external rotation for both sides, this is just one of the more common ones to see
Is it normal to have a tight QL on the right side if the right side is rotated forward? What should I do about that? Thank you!
Sometimes can see that yeah, can try working through these exercises daily, ideally check out our SMM program as it will hit everything from all angles!
@@TomMorrison will definitely check it out! Thanks a lot Tom.
Hi is this safe for someone with a hip replacement?
Yes just take your time as you do it and let the range improve more through frequency rather than trying to push it hard at the start 😄
Thank you.
👍👍
I have rotatet pelvis while bending, right hip is higher. Left spinal erector is smaller than right and I have sciatic like pain in left leg and left hip flexor is clicking, that' s annoying
Very similar to how I ended up with my l4/L5 L5/S1 disc injuries, there’s lots of free info on this channel but I would definitely check out our program The Simplistic Mobility Method, you need to hit all that stuff at once in a specific order to align everything
So if the left hip flexor is tight, that side of the pelvis comes forward or backward? I mostly seem to read that the tight side is forward, but this video suggests that the tight side goes backward.
really it can go either way! But the tighter side will be slightly "closed" or not fully straight, which can shift it forwards or backwards depending on the rest of your body :)
Thank you for taking the time to reply! Do you have any advice on how to objectively figure this out? For example, if the left hip caves in a little (i.e. is more backward), but the right foot is rotated outwards, while the weight is on the left leg but there is a bend back towards the right, and both sides are a little closed, just differently, how do I interpret those results (besides it being scoliosis)?
I notice when I move back doing this I have pain in the lower back, why would that be?
Can be a bunch of different reasons, if you’re constantly stretching your lower back then it could be that you need to focus more on hip strength and core stability for a while to lose your intolerance to moving from the lower back, have you seen our SMM program yet?
@@TomMorrison no let me check that out
what if your knee hurts with this stretch?
This is a nice workaround 😄
ruclips.net/video/-POi2cpOnjw/видео.html
I have pelvis
hilarious just get into this position that Jen's in .... not a chance
My bones DO do stuff for the fun of it.
😅
Please help me l am boy but wolking like a girl
build up your leg strength should help! Try these: ruclips.net/video/PDjBcY9ztu8/видео.html
Please help me