In this video, I'm going to show you how to fix a rotated pelvis
at home using no equipment. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
Saint Joseph, Michigan. So, if you suspect that you're having
a little bit of pelvic misalignment, maybe it feels
like it's just not right and twisted to one side, this is a
video that you're not going to want to miss. The biggest
question, do I have a rotated pelvis? The easy way to tell,
stand upright, make sure that your toes are even. Take two
fingers, place them off to the side on the front of the hips
and pelvis. You should find two large bony spots. Notice if one
leg is forward and also your fingers, one is brought
backwards. Whatever side that is brought forward, that means
the pelvis is rotated towards the other side. So, if my left
leg is forward and my finger on the right side is brought back
over the pelvis, it's rotated towards the right. So, we're
going to do great exercises that are going to focus on
muscle imbalances and weaknesses to bring that back
into balance into alignment. As a bonus, all of these exercises
can be done at home and do not require any equipment and you
may find give quick results even in as little as 30
seconds. So, let's get started with them. In this part, we're
going to focus on self correcting a rotated pelvis
with a pelvic reset. That is loosening everything up getting
the back into its normal alignment. You can do this one
in bed or on the floor. Let's lay on our back. This is a
three-part process and the first part, what I'm going to
do is just raise my legs up like this. Knees are going to
be bent at 90 degrees. We're going to do what is known as a
push pull. So, what I'm going to do is take one hand, place
it on the side of one knee. The other hand is going to go in
the front of the other knee. So, in this case, my right hand
is on the backside of my knee. My left hand is going to be on
the front. I'm going to do alternating motions like this.
Almost like bicycling but I'm going to resist against these
motions. So, the leg that is coming back towards us, I'm
going to resist on the backside of the knee and then, the other
leg is going to pull forward but I'm going to resist against
it. You want to do this for five second holds and then
you're going to relax and then just alternate to the other
side. Again, for 5 seconds. Really challenge yourself with
this. This is a very good isometric exercise that is
going to work across the lower back into the pelvis and really
just help get everything moving and hopefully reset it into
proper alignment. Try to do this for five complete
repetitions and the second part, what I'm going to do is
try to drive the knees outwards kind of like this. My hands are
going to go on the outside of the knees and I'm going to
again resist this motion. Do this for 5 seconds for five
complete repetitions. With each repetition, really challenge
yourself to drive the knees out even further. Here's the knee
part. On the third one, what I'm going to do is take my
hands, put them together, and then place them on the inside
of the knees. I'm going to squeeze into them as much as I
can and I don't know if you heard it over the microphone
but with this motion, you can get a nice pop, click, or self
release into the pelvis into the SI joints. So, you just
want to just pretty much squeeze this for 5 seconds.
Relax and then repeat it up to five times. In this part, we're
going to focus on self-correcting a rotated
pelvis by working both sides together to bring them both
into balance. So, let's start with a very easy and effective
exercise that you can pretty much do anywhere. You can do
this one right at work. It's known as a standing pelvic
twist. I'm going to start standing with my legs hip width
apart, toes pointed in front of us. During this exercise, we
don't want to move from the legs. So, keep the knees
locked. Instead, we're going to focus on moving through the
hips, pelvis, and the waist. So, let's start off by just
rotating or twisting through our hips to the left. When you
do this, you're going to feel a very good stretch into the
groin and also the front part of the leg of the side that
we're twisting towards. So, in this case, if I'm twisting
towards my left, I'm going to feel it into the left groin.
You're also going to feel a very good stretch on the
opposite sides glute and buttocks. So, focus on that
also. Go into it as much as you're able to to your level
only. Once we hit that great stretch, let's hold this for 20
seconds. From there, you're going to relax, take a
breather, and then simply go towards the other side and
repeat. You want to do this nice and slowly for five
complete repetitions with each repetition to really try to
focus on putting more mobility across the pelvis because it's
only going to help stretch everything out and hopefully
bring it into better alignment. The nice thing with this
exercise is it really helps identify areas that are a
little bit more tight and achy. So, let's say when I'm going
towards my left right here, I just have a lot of difficulty
with it. It just feels really locked up and tight. We want to
make note of that and throw more repetitions in there.
Really challenge yourself to stretch more into it because it
could just help loosen up tight muscles that might be causing
that rotated pelvis to begin with. This pelvic exercise is
great because not only are we going to help correct a rotated
pelvis but we're also going to focus on strengthening a lot of
muscles to help support the back, hips, and pelvis too.
This is known as a pelvic hip slide. Best done on the floor
laying flat on your back like this. What I'm going to do is
put my hands on the top portion of my pelvis and I'm going to
push down. You want to focus on making sure that the pelvis,
the hips are flat as possible. So, if one is raised up, really
focus on trying to get that leveled off by pressing into it
with your hand. From there what I'm going to do is bend my
knees like this feet are going to be flat on the floor let's
just simply put our toes up towards the ceiling like this
and then glide our heel away from us straighten the leg out
as much as you can go out as far as you feel comfortable
when you do this you're going to feel the core muscles
activate the lower back muscles across the hips and pelvis
really focus on trying to hold this position right here with
the level pelvis and the leg outstretch about 15 to 20
seconds. From there, you're going to relax. Just bring the
leg back up and then alternate on the other side. Again,
always focus on keeping the hips and pelvis flat on the
floor. You want to do this nice and slowly for about five
complete repetitions. A major cause of a pelvic rotation is
due to muscle imbalances or weakness. So, here's a great
exercise that we can do that's going to really help strengthen
everything across the core lower back, hips, and pelvis to
hopefully bring it into better alignment. It's known as a
pelvic bridge but I'm going to take it to the next level and
make it a little bit more efficient. Let's start off next
to a door or a wall. It's easier to do this exercise with
shoes on because you'll have more grip. My hips, I should
say my legs are going to be hip width apart, my knees bent at
90 degrees. I'm going to take my leg strength and drive from
my heels into the door for a stable anchor point. That's
really important. During this exercise, drive from your heels
into the door. My hands go on my hips. I want to make sure
that I have nice, even pelvic posture. Nice and flat across
the hips. Let's start off by doing just a simple pelvic
tilt. That is rocking our hips towards us like this. From
there, I'm going to press into my heels into the door and then
lift my butt up towards the ceiling as much as I can. You
might not be able to lift it far but you will that over time
that this becomes easier. The goal is to get a nice straight
line from your knees from your hips all the way towards the
shoulders. So, really focus on that. Again, if you're not able
to get all the way up, that is fine but once we hit a very
comfortable stretch, activation of the muscles, you're going to
feel it pretty much in the hamstrings, you're going to
feel it in the glutes, you're going to feel it in the lower
back and core. Let's hold this position comfortably for 10 to
15 seconds. From there, you're going to relax, take a
breather, and then repeat this up to five times. With each
repetition, really focus on trying to drive up even more to
get that nice straight line. While doing this exercise, you
might notice that one side kind of sags down. Let's say
that my right side feels weak. That's something that you're
going to want to note and really try to focus on bringing
that side up. Get it nice and level. From there, if this
becomes too easy, what we can do is modify it to make it a
little bit harder. So, I'm going to take leg off and just
straighten it like this and you'll notice that this becomes
very challenging so you can throw more repetitions in doing
this and really focus on movements that feel like they
need more tension. You can also do simple marching motions like
this. Experiment with different movements because it's only
going to help strengthen those muscles and hopefully lead to
less pelvic rotation. Here's another great exercise that's
going to target muscle imbalances or weakness across
the hips and pelvis that might be leading to that rotation.
This is known as a beginner's bear crawl. We're going to
start off on all fours like this. So, place a pillow or
towel underneath the knees for extra comfort. My arms are
going to be shoulder width apart. My legs are going to be
hip width apart. The movement from here is very easy. Let's
start with a very simple chin tuck that is bringing the chin
down towards the chest. From there, what I'm going to do is
take my toes, place them firmly onto the floor, and then I'm
going to use my arm strength and my leg strength to drive
from my toes into the floor and then lift my knees up very
slightly. Only an inch or two. That's all you need. When you
do this, you're going to feel a lot of muscles activate across
the lower back, pelvis, and hips. So, only go to your
comfort level. Try to hold this for 10 to 15 seconds. From
there, you're just going to relax, take a breather, and
then repeat this up to five times. With each repetition,
really challenge yourself to drive up just a little bit more
because it's only going to help strengthen muscles. Why this
exercise is so great because while you do it, look down
towards your knees. Do they look even? Does one side
kind of tilt down just a little bit more? Is one knee a little
bit lower? If that's the case, focus on trying to bring those
into alignment because at that point, you're going to build
proper balance across the hips, across the pelvis. Just a good
way to really focus on movements and sides that need a
little bit more attention. So, if you stuck around for the
whole video, you're going to be rewarded with arguably the best
exercise for correcting a rotated pelvis. This is called
a wall hip lift and I think the hardest part about this
exercise is just knowing what side to lift up on. So, going
back to our previous example, whatever side is forward, that
means the pelvis is rotated backwards on the other side.
So, if my left leg is forward and my right side is going
back, that is right pelvic rotation. So, it makes sense
that whatever side is brought backwards, we want to lift up
on that side to bring it back into balance. Let's start off
next to a door or a wall. Lay flat on your back like this.
Knees bent at 90 degrees. We're going to drive our leg strength
from our heels into the door. What I'm going to do to start
off with is a slight pelvic tilt that is rocking my hips
back towards me. I'm then going to lift up my butt very very
slightly to the point where my butt is off the floor but my
lower back is still kept flat. From there, what I want to do
is take the side of the leg that was forward. So, in this
it would have been my left if I have right rotation of the
pelvis and drive that heel down we don't want to now press into
the door we want to focus on trying to take the heel down
towards the floor and what I want I'm going to do with the
other side is then lift up at the same time so this leg right
here the heel is going down this side where it's rotated is
now being brought up putting the hips into proper alignment
from here we want to hold this position for about 10 to 15
seconds You're just going to relax, take a breather, and
then you're going to repeat this up to five times. If this
becomes too easy, what you can do is add a marching motion
into it. So, while we're pressing down with our left
heel, we're just going to raise up on the right side and we're
going to just pretty much a heel strike. Touch the door,
bring it back towards us like this, almost like a knee to the
chest and you can do this very very slowly for about 15
seconds and then relax and repeat as needed. Wonderful
exercise just to bring everything back into balance.
If the video helped, please support us by giving this video
a like and maybe subscribing to our channel too. If you have
any comments or questions, please leave them below. I'll
get back to you as soon as I can. Thank you for watching.