YOUR Guide To FIX Hip Hike & Lateral Pelvic Tilt | Start Doing This Now
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- When it comes to fixing hip hike or lateral pelvic tilt there are a few important factors to keep in mind.
One of the most important factors to fixing hip hike is looking at the orientation of the pelvis. More specifically which way the pelvis is rotated or shifted. When the pelvis goes into an excess rotation or shifting pattern this can create the appearance of one hip being higher than the other.
This may present itself with a feeling that one leg is shorter than the other or even with pain into the lower back, shoulders and neck.
The pelvis plays a major role in where our structure resides in space. So learning how to go through proper pelvic rotation and shifting patterns will be a contributing factor to fixing your hip hike and lateral pelvic for the long run.
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For those wondering about which leg/hip to do these exercises for! The video is done where I am hypothetically dealing with a left hip drop - right hip hike. If you're left hip is higher you'll do the exercises with the opposite leg to what you see me doing here.
The second technique, it looks like it was for a left hip hike?
@@cbhswka713 I agree
Thank You Sm Have Been Suffering This For A Long Time
great job with the instruction.
Mark deserves 10 Million Subs and Viewers , he's doing a wonderful job , teach us what to do .
You Sir, are a lifesaver. I'm not too religious, but I feel supper blessed for having found you. Instant relief from my first session. Literally love you dude!
Super informative Mark! 🤙🏻
Glad you found it helpful man. 🙏🏼
Thanks a lot for this video Mark!!!!!
My pleasure!
Absolutely fantastic. . thanks . Ur the man.
Glad you found it helpful. 🙏🏼
Thanks so much. This info FP does not give much in their online courses . I really appreicate it.
Glad you found it helpful!
thanks
Thanks!
Thanks for the support! 🙏🏼
Amazing video's, really rare to find any PRI type of content, very well explained and easy to follow. Would love it if you can make a video on Scapular winging 😊
Appreciate that! 🙏🏼. Planning to release a video on that exact topic in the coming weeks. Cheers!
@mark-suski Wow can't wait! 😁👍🏼
Do you do online consultation?
Do you recommend these exercises with SI dysfunction?
Tnks
Are these exercises safe with L4/L5/S1 low back / sciatica pain?
Super helpful Mark! I know for a fact (via x-ray) that my right hip is higher (coming with chronic low back pain issues mainly in the low right back and in the right glute and exterior hip). That said, I'm thinking it best to follow your lead exactly in the video?
This is exactly what i have too.
I do lean on my one side at night in bed so im going to quit doing that and see if it helps
Excellent. Finally someone talking about exactly what I'm experiencing.
Would be great if can explain why as stand up straight more from years of being slightly hunched over without knowing it and rebalance my body there's a numbness in my sacroiliac area and a numbness in my glute and the side of my leg as I finally stand straight on that side and can all this be reversed?
.... and how or is it a "Quada Equina" thing involving nerves bundle issues that may need surgery ?
....Or even quada equina nerve bundle issues severity can be naturally reversed through heat and ice standing erect and stretching?
Also would be great if you could explain what's going on internally (where what joints(sacroiliac?) and muscles) when a lumbar numbness and an inability or reduced ability to push out colon for bowel movement (pre incontinence) due to hunched locked forward lean posture occurs and can this or should this inability to push BM (pre incontinence) be remedied in time by finally standing up erect (even on the toilet) with no pain and ability to reach back and be standing straight with zero pain?
Are you just showing off how you know?
how are you feeling now ? Are you able to walk normal now ????
@@debbiec6216 hi Deb. I'm doing amazing as I made some breakthroughs.
1. I started taking 8grams 8000mg of Turmeric (curcumin) a day, 2grams 4x a day with ground black pepper, religiously for a month and am still taking it yet a lower dose say 4grams a day.
In short the turmeric has been a miracle as my L5 inflammation and BPH went down 99% percent quickly and I realise the L5 and BPH inflammation were causing some spinal stenosis yet now it is mostly gone due to the turmeric.
2. I discovered some simple stretches to stretch my lumbar thoracic and cervical spine and I realise that tightness and compression in these areas can cause Spinal stenosis and with the turmeric and these stretches discovered now my spine is moving much much better and is not locked into place.
So stretches and turmeric has reversed my condition 100%
Would it cause sciatic nerve tingling? A crooked hip?
Hey mark, any idea why this hip imbalance is affecting my serratus aswell? I bent over wrong and felt something give, had bruising along all oblique insertions and groin area days later. Now my scapula on the same side wings out when it was very strong/stable before. When I do these kind of exercises it fixes the winging until I let up the tension, then it’s right back to where it was. Hope you have any insight.
Thank you so much for this amazing video! I’m a horseback rider and have been dealing with uneven hips for years! My left hip hikes up and forward. Given that which leg would you recommend i place on top in the first exercise? For the second exercise should i be placing my right leg higher? And for the third, my left leg is the standing leg? Thanks!
I also ride horses but my right hip is higher than my left. I cam really tell when it bothers me after a weekend of showing!
I had this for over a year physio fixed it . My left butt cheek was dead and wouldn't engage aswell .and my feet were off
Bridges, single leg squats and lots of hip strengthening exercises .and other things that balanced it out .i never thought it would go but I exercised every other day. And I got there .tight hamstrings were part of the problem too
@@hotpotat0esanything similar to what this guy here is doing in the video? I have this problem but I know a lot of these videos are a waste of time
@@LaSantaPatrona I saw a physio .they know how to fix it .I'd make an appointment pal . Content like this is wack ..
Pls help me understand which of the hip to focus on or which of them to get more contraction. Is it the hip that is Higher or the hip that is lower? My left hip is higher
If your left hip is higher right hip is lower then you will do the exercise shown in the video fully to the opposite leg :)
My hip when law because of a fractured leg hope it works
How many times a day should we do these exercises…. Also, I know everyone situation is different…. But if you had to guess how long does it take to see progression?
For the second exercise, your demonstration is if we had a left higher hip or a right higher hip? Im assuming by left orientation, you mean a left higher hip? Im failing to understand that.
Thanks
Exactly, super confusing. I have no idea why he wouldn’t just use the same hip as the high one in example of each exercise. He keeps switching back and forth and using words like “orientation” like we’re gonna know what that means lol. If you see this please just say high hip and keep things simple.
Good question. In all the exercises I am working as if my right hip is higher and am dealing with a left hip drop.
@@mark-suskiso you mean that first exercise should be performed lying on the left side of your body as seen at 3:55 and not like the first few minutes of the exercise explanation (to fix the the symptoms you mentioned above) ?
I was also confused , is the second exercise not the wrong way round?
i agree, right high hip means that your right pelvis rotated backwards (aka right rotated pelvis aka you are facing right which 90% of ppl have), and doing the hamstring exercise for right side means it will pull the right pelvis more back. he should be doing left hamstring exercise, in that second exercise he should do it with left leg
Which hip are you supposed to prioritize to fix this issue? I really feel the pain in my right hip because a lot of pressure is on it. Please help. Thanks.
Depends on what could be creating the pressure. Place your hands on your hip bones and see if you notice which one may be lower. That would be the side I'd recommend starting with.
Do you have any exercise that help to increase cartilage for the right hip
Check out my video on hip internal rotation.
ugh why is it my whole body is so fkt. I just got to this video by autoplay and when I was the example I realized I have this issue too. Yay 😩 but I'll do these exercises tomorrow and see how it goes. feel like I've hit a plateau now
Would you recommend this if you also have posterior pelvic tilt too?
Absolutely! Start with the hips at "neutral" the best you can and go through the exercises from there.
@@mark-suski I’m kinda confusing myself. But to put it short, my right leg feels shorter and my left leg feels longer, I also lean to the left when standing, and when I lean down to reach my toes, I feel more of my left hamstring. Secondly my right shoulder is lower than my left. Thirdly when I took a pic from the back, it shows the right side of my body looks like “(“ and my left looks like “|”. From this information alone, by doing these exercises fix my problem?
How long would it take to notice results from doing one of these exercises ~4 mins daily?
Depends on which exercise and how it's executed. But I usually say that you should both feel and see a difference within a couple weeks.
Could you do both sides even reps
I think that won't work, because pelvis lateral pelvic tilt (rotation) means that one of the sides has weaker muscle, and if you do both same reps then it won't change any muscle imbalance. you are supposed to do the weaker side more reps
i had mild hip pain because of lateral pelvic tilt, I did hip hike exercise and i have lost mobility and been in pain ever since, its been several months now and despite streching it seems to be getting worse.
Have you fixed it??
@@Gnasher_ nope, nothing seems to work
Found you on Instagram reels. I'm surprised you don't already have thousands of views on yt. The videos are well produced and informative. Keep going. Stay consistent.Keep growing.
Appreciate that! Only plan is to keep moving forward and improving. 🙏🏼
@@mark-suski Mark please , if you have more exercises , can you do more on here?
I sure would appreciate it and those who has the same health issues.
I will inform families and friends to your channel , so you can get more views and subs .
I do as much as I can to help you . Thank you for everything .
This is me for years my muscle imbalances are making me miserable. Hip imbalance , and the worst one is the rhomboid imbalance , I feel like I need in person therapy cause I don’t know what I’m doing
Bütün diller var turkce altyazi neden yok?
People with scaitica ,be careful doing any bridge movement. It can trigger sciatic pain.
Be careful.
I know from experience.
Hey Mark first of all, thank you for making a video on this topic.
I am really confused about my situation, on whether it's a left hip hike or right hip hike..
I feel my LEFT leg is longer than my right leg(my RIGHT leg is shorter comparatively).
And the area around my right hip is tight and more stiff compared to the left...
Please help me figure out my situation ❤
It’s difficult to tell without seeing because it could actually be both. Based on the limited information I have it sounds like the right hip could be the culprit because of the tightness you’re experiencing around the hip area. This is usually indicative of the tissues being compressed or short. A way to gauge this is to grab your hip bones and look down at your hands to see which one is lower. Hope that helps!
I had this all my right was compressed my muscles were really tight above my right side. The right hip is hiked up the left leg feels longer because the hip drop is on the left.
@@jackwilliam2965how did you fix it? Dealing with this for past year
@@jackwilliam2965how did you deal with it?
@@jackwilliam2965how did you fix this mate? Cheers
I just jump on my inversion table, buckle my left leg down, and hang upside down by one leg 😂
I m confused... Which leg i have to prioritize? ... I have left long leg and my hips are shifted to right
The video describes a hypothetical left hip drop (feeling of longer leg) so in that case you can follow along with you how I'm doing it.
i cant figure out which leg im meant to keep on the wall. my left hip drops and left leg is weaker and right hip is higher and leg is stronger. i assume ly left leg is meant to stay on the wall so it gets stronger?
You got it. Left leg will be on top.
I think what you are describing is a Left AIC pattern. Does your pelvis/hip rotate towards the right side? If so, that's what they commonly refer to as Left AIC pattern. I believe the author's exercises help but as you said you should be doing the Exercise 2 with the left leg on wall, with weight of the left heel towards bottom so that left hamstring can get stronger and pull the left hip backwards.
@@mark-suski My right hip is weak and it's higher , left hip is lower , which one do I do first ?
I am having severe issues because my right knee is making inward when I walk. I used to be a hairdresser and getting talk I used to bend my spine inward to get down to the client's head. Does this prove that the problem is with my right hip/leg or, is there a way to check out for myself?
If you mean your right knee is buckling inward then this was happening to me as a runner and was mainly caused by fact my back was not straight and my left hip protruded towards the left - like the problem described here.So I am working keeping my back straight and hips balanced
Every chance my issue is the same but I suffered serious bursitis and tendonitis last year which has I'm sure brought the issue on. I also have osteoarthritis in my feet (confirmed) and knees (unconfirmed). Good luck with your healing
@@beniciabowcher-royce7661 Thanks. I am 67 and my preferred races marathon mountains which I suppose haven't helped either ! Off to physio later today..to see if he can keep me running for restt of this year
Thanks for your excellent videos, but does hip hike and lateral pelvic tilt cause a difficulty when I want to sit down?
Kind regards
It can depending on the degree of the tilt. Ideally when seated your sit bones have even weight and are directly underneath you.
0:12 me😂
Hello, I just recently had this due to the fact that I did a 90-90 stretch exercise. Since then my left hip is higher and left shoulder shorter🥲 it’s making my body length imbalance and there’s a sharp pain on my neck, I need your help.
It is confusing to know which leg to do based on which hip is hiked up. You should go back and edit that part.
I must be an idiot, because I have watched so many of these videos and I literally can't understand what I'm supposed to be doing. 😩
For Pete's sake, which one is the short leg???????
The short leg is where the opposite hip is held higher the leg isn't really shorter but appears so because the opposite hip is higher which makes that leg seem like longer
My right hip is higher and weak , and my left leg is lower ( and supposedly) my left leg is shorter.
for example my right hip weak and higher , left is shorter .
Please Hind language please
My problem started after I flew about 2 to 3 m through the air. Knocked off my bicycle, landing on left hip and.lumbar spine. Plus tearing ligament from spine to sartorius muscle years later after running about 100m with dogs.
Take away stop trying to keep fit. 😂😂😂😂😂
Sorry you did not explain properly
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
Mate, if you are going to the trouble of creating this content, then you need to be very clear at the start of each exercise which hip is being addressed. You’ve totally missed the point with these exercises and have probably confused us all.
Agree
He does say which hip, but anyways this exercises need to be performed in both sides of your body
lolololol uh NO 👎🏻
Who is this person? His qualifications are nowhere to be found.