Lateral Pelvic Tilt Exercises (Unbalanced Hips) - Posture Direct (2023)

What is a lateral pelvic tilt?

It is the asymmetrical positioning of the pelvis where there are:

• a hipSuperiorthan the other side.(hip run)
• a hipshrinkthan the other side.(hip drop)

It is also known as uneven hips.

The content presented in this blog post is not intended as a substitute for professional advice, diagnosis, or treatment. It is for informational purposes only.For more information:Waiver of Medical Liability.

Lateral pelvic tilt test

How do I know if I have uneven hips?

a) while standing: (Static)

Instructions:

• Stand in front of a mirror.
• Place your hands at the highest point of your waistline.
  • Keep your hands flat on the floor.
• Compare the level of your hands.

Results:If one side is higher compared to the other side, then you have alateral pelvic tilt.

(Look for a noticeable waist crease! This is usually seen on the hip-raising side.)

b) when moving: (Dynamic)

Trendelenburg sign

Instructions:

• Stand in front of a mirror.
• Place your hands at the highest point of your waistline.
• Stand on one leg for 10 seconds.
• Do a squat with one leg.
• Note any tilt of the pelvis during the test.
  • (...does the waist height change?)
• Compare the two sides.

Results:If your pelvis is uneven, it may indicate that you are suffering from weakness +/- lack of hip control.gluteus mediusmuscle on the running side of the hip.

monitoring: The side that goes up during the Trendelenburg testNotnecessarily means hip walk is on the same side during a natural standing position.

(Actually - it's common to see the aisle from the other side as most people prefer to stand on the stronger leg!)

What Causes Lateral Pelvic Tilt?

a) muscle imbalances:(sagittal plane)

Lateral pelvic tilt can result from an imbalance between the twoLumbar square, adductorsegluteus mediusMuscle.

Other muscles involved:Oblique, tensor fascia lata

(I would recommend that you look up the location of these muscles on Google.)

b) weaker on one side

The body naturally tends to lean on the stronger leg and move away from the weaker leg.

This can cause the pelvis to rise at the hip.but strongSide.

In this situation, you'll probably get the most improvement by doing single-leg exercises on your weaker side.

These exercises may include:

• up down
• lunges
• single leg squat
• one-legged balance

c) Less than ideal habits:

answer these questions:

• are you standing on one leg
• Do you sit more on one buttock than the other?
• Do you always sleep on the same side?

If so...then you have postural habits that can encourage pelvic tilt!

d)leg length discrepancy

When one leg is structurally longer than the other, it causes lateral pelvic tilt.

The longer side of the leg usually has the highest hips.(.. But not always!).

e) neurological diseases

Any condition that affects the nerves that control the pelvic muscles can cause a laterally tilted pelvis.

(The superior gluteal nerve (L4-S1) provides thegluteus medius.)

If this is your problem, you need to address the nerve issue before addressing muscle imbalances.

How to correct lateral pelvic tilt

monitoring: The following exercises should besecuree□ Schön🇧🇷 They should not be performed if they cause pain or discomfort.

READ THIS

I will explain the following exercises related to the attachment of aRIGHTHiftgang.

if you have oneTHERE WENTHip Walk, do the exact same exercises but on theoppositementioned page.

1.releases

(You may have to google the location of the muscles mentioned if you're not sure where they are.)

a)square lumbar spine(Right side)

Instructions:

• Place a massage ball directly on theRightSquare lumbar spine.
• Put your body weight on the ball.
• Roll your body along the entire length of the muscle.
• look at me1 Minute.

b)Gluteus Medius/TFL(Left side)

Instructions:

• Place a massage ball directly on thethere wentButtocks medial/tensor band side.
• Put your body weight on the ball.
• Roll your body along the entire length of the muscle.
• look at me1 Minute.

c) adductors(Right side)

Instructions:

• Place a foam roller directly under theRightadductors
• Place your right leg weight on the foam roller.
• Be sure to cover the entire length of the muscle.
• look at me1 Minute.

2.Lateral pelvic tilt expands

a)Lumbar Square/Oblique(Right side)

Instructions:

• Start with your feet apart and your left foot turned to the side.
• With your arms outstretched, begin to bend to the left.
• Reach the arm to the left as far as possible.
• Keep your body in line with your left leg.
  • Don't twist the body.
• Keep your legs very straight.
• Try to feel a stretch in your abdomenRightside of your body.
• Keep going30 seconds.

(monitoring: Boxthis post🇧🇷 It shows 12 different ways to stretch the quadratus lumborum muscle!)

b)gluteus medius(Left side)

Instructions:

• Assume the above position with thethere wentLeg crossed over right leg.
• Sit up straight and arch your back.
• Draw your left knee towards your right shoulder.
• Rotate upper body to left knee.
• Try to feel a stretch on the outsidethere wentHips.
• Keep going30 seconds.

(Also see:13 glute medius stretches for toned hips.)

c) Can Tensioner Band(Left side)

Instructions:

• Assume a lunge position with your left leg behind you.
• Maintain a narrow stance.
  • Keep both feet in line with each other.
• Jump forward.
• Rotate the pelvis backwards.
  • "Put your tailbone under you"
• Lean to the right.
• Try to feel a stretch in the upper part of your bodythere wentperna.
• Keep going30 seconds.
• See this post for more stretches.:Stretches for the Tensor Fascia Lata.

d)adductors(Right side)

Instructions:

• Perform a side lunge to the left side.
• Try to feel a deep stretch insideRightthigh region.
• Keep going30 seconds.

…Is your step very tense?Check out this blog post14 different ways to stretch the adductors.

3.activation exercises

a)hip clutch(Left side)

Muscle:square lumbar spine

Instructions:

• Sit upright in a chair.
• Lean slightly to the right.
  • (Feel free to use your hands for balance if needed.)
• raise yoursthere wentbuttocks of the chair.
• Strive to feel yourselfthere wentThe lower back muscles are activated.
• Hold the contraction for3-5 seconds.
• To repeat10mal.

b) lift a leg(Right side)

Muscle:Gluteus Medius/TFL

Instructions:

• Lie on your left side with your thighs straight.(look up)
• Straighten your right leg by pushing your foot away from you.
• raise yoursRightperna.
• Keep your pelvis completely still.
  • Only your leg should move.
• Strive to feel yourselfRightActivation of the hip muscles.
• Hold the top position for3-5 seconds.
• To repeat10mal.
• progression: Attach a resistance band between your ankles.

c)lift a leg (Left side)

Muscle:adductors

Instructions:

• Lie on your left side, top leg bent forward and bottom leg straight.(look up)
• Lift your left leg toward the ceiling.
• Keep your pelvis completely still.
  • Only your leg should move.
  • Be careful not to rotate your pelvis.
• Strive to feel yourselfthere wentActivate inner thigh.
• Hold the top position for3-5 seconds.
• To repeat10mal.
• progression: Put a weight on the left ankle.

4. Lateral pelvic tilt strengthening exercises

The goal of the following exercises is to get all of the muscles involved in both legs to work together to achieve a more neutral pelvis.

a)90/90 hip shift

Instructions:

• Lying on the floor.
• Place your feet against the wall with your hips and knees bent at 90 degrees.
• Dig your sensations into the wall and lift your tailbone off the floor.
  • Keep your back straight on the floor.
• Without moving your feet:
  • To pressFor aYour right knee forward
  • dragnoyour left knee to you.
• Feel the tension in youthere wentinner thigh uRightouter thigh.
• Keep going10-15 seconds.
• To repeat3mal.
• progression: Last longer.

b)knee to knee(right side up)

Instructions:

• Lie on your left side with your knees bent.
• Lift your right knee.
• In this position, lift your left knee towards your right knee.
• Feel the tension in youthere wentinner thigh uRightouter thigh.
• Keep going5-10seconds.
• To repeat10mal.
• progression: Last longer.

c) press side panel(stay on the right)

Instructions:

• Raise your left hip to about 90 degrees and place the side of that leg against the wall.(see position above)
• Bend toward the leg planted at ~10 degrees.
• Press the lifted leg against the wall.
• Try to feel your sideRighthip wrap.
• Hold this position for5-10seconds.
• To repeat10mal.
• progression:Last longer.

c)hip clutch(Stand)(Right side on step)

Instructions:

• Stand with your right leg sideways on the edge of a step.
• Keep the standing leg straight throughout the exercise.
• Movement:
  • Begin: Lower your left leg as low as possible.
  • The end: Raise your left hip as high as possible.
• Try to feel the side of your right hip snap into place.
• To repeat20mal.
• progression:Slower!

d) crab ride

Instructions:

• Set up a resistance band as shown above.
• Pull the band with both arms to increase tension.
• Continue to take small sideways steps with each leg for a short distance.
• Keep your pelvis straight throughout the exercise.
• Try to feel the side of your hip activate.
• further past1 Minute.
• progression:Use more resistance on the band.

e)single leg tap(stay on the right)

Instructions:

• Place your hands on your hips to make sure your pelvis is straight.
• Stand on your right leg
  • Keep it slightly curved.
  • Keep your balance!
• While keeping your pelvis straight, continue to reach andsoftTap the floor with your left leg as hard as you can.
  • Cover all directions. (front/back/side/diagonal)
  • Imagine tapping an ant on the head with your foot. Be friendly!
• Continue for 1 minute.
• progression:Reach wider and/or tap softer.

f) down/up(Right side on step)

Instructions:

• At the end of a step, stand on your right leg.
• Keep your pelvis straight throughout the exercise.
• Slowly lower your left leg toward the floor.
  • Your right knee should bend as you do this.
• Don't touch the ground.
  • Let it hover over the ground.
• Back to the starting position.
• To repeat10mal.
• progression:Slower!

g) Side plank with leg raises(right side up)

Instructions:

• Assume a side plank position with your left side down.
• Make sure you keep yoursthere wentlower core muscles involved.
  • Remember to use the muscles that would be squeezing your body to the left.
• Straighten your right leg by pushing it away from you.
  • (This should pull the right side of your pelvis toward your feet)
• While keeping your pelvis still, raise your right leg.
  • Make sure you feelRightcontraction of the gluteal muscle.
• Hold this position for as long as you can maintain good technique.

5. improve your function

It's important to practiceto keep a level pelviswhile you go about your normal movements throughout the day.

a) Sitting:

Distribute your weight evenly on the two buttocks.

... Don't lean to one side!

For more information:How to position your pelvis correctly.

b) Stand:

Distribute your weight evenly on both feet.

... Don't lean to one side!

If you are unsure if you are standing straight, you can check by standing on 2 separate scales (1 for each leg).

If you distribute your weight evenly, both readings should be the same.

An easy way to monitor the position of the pelvis isPut your hands on your hips.

In the following, pay special attention to your uneven hips:

• Go
• race
• use stairs
• Lunge
• squatting

c) Treatment of hip bursitis

If you have significant pain in the side of your hip, you may have this condition called hip bursitis.

The presence of hip pain will make it difficult to perform many of the suggested exercises.

For more information:Exercises for hip bursitis.

6.to fix bad habits

"So...I just need to do some side pelvic tilt exercises and I'll be fine?"

Not!

In addition to exercising, it's important that you address the following bad habits that may be predisposing you to lateral pelvic tilt in the first place.

Related Common Habits:

• Favor one leg when standing
• Leaning sideways when sitting/driving
• Always sleep on the side on the same side
• Hold/carry on the side of the hip

7.Fix your scoliosis

It is very common to have scoliosis with lateral pelvic tilt.

In this situation, the pelvis tilts laterally to one side to compensate for the lateral flexion that occurs in the spine.

If you want to know how to solve this problem, read this post:Exercises for scoliosis.

How do you sleep with your pelvis tilted sideways?

If you sleep on your side:

The main goal is to maintain a straight spine.

This promotes a straight pelvis when lying on your side.

I recommend using 4 pillows to support your body in this position.

1.pillow

• Make sure the entire side of your head AND your neck is resting on the pillow.
• If you have broad shoulders, you need to use a thicker pillow.

2.The arm kiss

• Hug a pillow!
• This helps support the weight of the arm.
• It will also help minimize rounding of the shoulders. (to a certain extent)

3.Knieschoner

• Place a pillow between your knees and ankles.
• This supports the weight of your leg and prevents your pelvis from twisting.

4.hip pillow

• Place a small pillow under the waist crease.
• This helps minimize lateral flexion of the trunk and pelvis.