Do you have anterior pelvic tilt or pelvic rotation?
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- เผยแพร่เมื่อ 11 พ.ค. 2021
- Pelvic rotation and/or anterior pelvic tilt and can lead to SI joint pain, hip joint pain, knee pain, plantar fasciitis, lower back pain, ankle pain...
Tension in the iliopsoas muscles (psoas and iliacus) can pull the pelvic bone forward, changing the way the ball of the hip joint fits in the socket and whole weight-bearing angle of the leg. This rotation of the pelvis also changes the rotation of the spine.
Symptoms of a rotated pelvis can include:
Hyperextension of the knee, causing irritation in the knee joint and meniscus
Inward rotation of the leg
Strain on the inside of the knee
Compression on the outside of the knee
Pronation of the foot
Plantar fasciitis
Bunions
Pain in the sacroiliac (SI) joint
Tension in the quadratus lumborum (QL) muscles
Low back pain
Pain/pinching in hip when you bring your knee towards your chest
One leg longer/shorter then the other
Popping in your hip when you lower your leg
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Created by a physical therapist, the Hip Hook is the world’s first tool designed for psoas release AND iliacus release. Just a few minutes a day with the Hip Hook can provide long-term pain relief to the lower back, hips, tailbone, knees, and feet. Tightness in the iliacus and psoas is directly connected to many different kinds of pain throughout the body because its tightness rotates the pelvis and twists the body out of alignment.
Hip Hook - www.alethahealth.com/the-hip-...
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Aletha Health - www.alethahealth.com/
This is the best explanation about pelvic rotation, I ever heard! Thanks Aletha! Great job!
We're so glad to hear that! Thank you!
Very well explained.
OMG thank you! this was my holy grail!
i added in the TFL release today and my hips are like brand new! 🙏🙏🙏
Woohoo, that makes us so happy to hear! You're welcome and we're glad you found this to be helpful! :)
very well explained!! thank you 🙏🏽
We are so glad you enjoyed it! Let us know if there's any other videos you want to see from us! :)
Thank you for all you are doing. I received my kit yesterday. This morning I noticed my right hip is noticeably more forward than my left. I’ve been experiencing right hip pain for about a year. I am very active but have not been able to heal it. As a result, the medial side of my left knee is messed up. I cannot bend my left knee like I used to. I started reading your book and am very excited about being on the road to wellness. Thank you so much.
You're welcome! We're excited for you. Please keep us posted on your progress. :)
I sure will. Today is day 3 and I am already noticing a difference. I am standing more at work, too. Every 30 minutes, and realigning. Thank you so much.
@@windridr66 this is all so amazing!
Gosh I would love to speak with you! Buying your book for sure. I’ve been dealing with this FOR YEARS! no one has been able to help me or identify the issue.
The book can definitely share more about what may be going on with you. So many people feel like Christine wrote the book about them! We hope this helps and that you'll soon get the Hip Hook and Hip Release Ball to help realign your pelvis and relieve your pain.
You nailed my problem..
It's been quite illustrating. Thanks you, I did not get inderstand by hearing they last sign of rotation you explained when lying flat.Subtitles we're not anabled.Thank you i'm advance. I 'll be i'm touch.
Holy crap. this is what I have. I have been trying to figure this out for a year. thank you so much. Please please make a detailed protocol for how to resolve this imbalance. Do you do private consults by chance? I have the hip hook but would love the entire protocol.
We are so glad that you found this video to be helpful! Yes, there are 3 simple steps that we recommend to help address a rotated pelvis (explained in more detail in this video here - th-cam.com/video/W9WSJBl04WM/w-d-xo.html).
Yes, Christine does do some 1:1 PT sessions (virtually or in-person). Please send us an email at hello@alethasupport.com and we can provide you with more information on those appointments.
Thank you so much for this video. I think you have described my situation perfectly,I'm twisted to the left. Do you have any video's showing how to bring my pelvis back into alignment please? Best wishes from🇬🇧
Hi my chiro practor with only 4 years experience. Adjusted my L4 L5 while layed down to increase lordosis over 3 session. I actually went for another issue. Long story short they gave me anterior pelvic tilt and knee hyper exension. And now i have knee pain everyday, i think this has also stretched my LCL and MCL over the months of having this position during walking. As my knees feel slightly loose/instable
We're sorry to hear that this was your experience. Hopefully you've found a different chiropractor that can help. Maybe you'd even consider seeing a physical therapist to learn more about what is happening and get some help creating a plan to create more stability and better alignment for your body,
Ma'am could you Plz make a video on how to fix this issue🙏
We will be sharing more videos related to this coming up very soon! Just did a recording today and hope to have it up next week. Stay tuned! :)
I’ve been dealing with lower back pain, buttock pain, shoulder pain, hamstring pain, left leg pain, knee pain, neck pain. Unbelievable, and it’s all due to a tilted hip. Going a a chiropractor in hopes to get this resolved.
The pelvis is at the "core" of your body and when that is out of alignment, everything connected to it can be affected. Such an important area of the body!
We hope that the chiropractor helps. If tightness in your hip flexors is part of the issue, we have a product called the Hip Hook that can help out with this.
You can learn more on our website at www.alethahealth.com. Feel free to reach out to us at hello@alethasupport.com with more questions and our team would be happy to assist you. :)
As someone with this problem abd sees chiropractors frequently they will help but it’s NOT a permanent fix. You need to strengthen and stretch to keep it from going right back. And that’s what I still struggle with is keeping stability and core strength etc.
I’ve just been reading your book and a lot of my symptoms are beginning to make sense 😊 I wonder if you do private online sessions?
Hi there! Christine does offer virtual consults if this is what you're looking for. You can email hello@christinekoth.com for more details :)
If I purchase your products such as the book & hip hook will I learn how to address and possibly correct or see improvement in these areas? Does it come with at-home exercises or instructions? Thanks!
Thanks for asking, Dawn! Yes there is potential there :) The Hip Hook comes with both a detailed instruction manual as well as tons of more helpful videos on our TH-cam channel here! Ourr team at hello@alethasupport.com is also always happy to help you as well.
Ok, I have exact symptoms that described in this video. What are solutions? Stretches?
It would be great to first be assessed by a practitioner if you feel like you need that extra hands-on and in-person attention to confirm that these issues exist within your body.
If so, working to release tension in the tighter muscles (like the hip flexors) and strengthening the weaker muscles (typically the glutes and other smaller hip stabilizers) around the pelvis and core is a great start to improving your alignment.
Releasing muscle tension is an important first step that can help make all of your other stretches and strengthening exercises that much more effective...so don't skip that part.
The Hip Hook is a tool that is designed to help you release the tight hip flexor muscles (the psoas and the iliacus) that often contribute to these issues. You can learn more on our website at www.alethahealth.com.
So now I am a bit confused. I have been using the hip hook on my left side for about a month, I started using it as I have had SI joint discomfort for quite some time, and the hook was suggested by a friend. So when I saw your recent email and this tube on pelvic tilt or rotation, I am now unsure of what i should be treating. I have been having discomfort for some time on the inside of my right knee. All the SI joint discomfort and hip popping is on the left. So at this point, due the knee pain on the right, I am no sure which side I should be using the hook. The quiz in the book 2 for right and 6 for left.
Hey there! So sorry for the delay in responding...we missed seeing this comment a few weeks back. When using the Hip Hook, you can use it on both sides. If one side is holding tension, then the other side likely is to some degree as well. To find which side may be tighter and anteriorly rotated, please check out this other video of ours which goes over the Supine to Sit Test. th-cam.com/video/yRaVerK7mwg/w-d-xo.html
Can you send me the link for the video where you show how to fix this?
It looks like you found one of the videos that addresses this question, but here is another one that may be helpful - th-cam.com/video/roRER4Cxl6w/w-d-xo.html
I have a horrible pop in my back when I lift and bring my leg down while on my back. If I walk on an incline on a treadmill at about 3.4 if feels like my hip is popping or moving out of place in multiple spots. I also feel like my back sinks in close to my tail bone and my tailbone sticks out more. Is this rotation or a tilt?? Ugh it’s so frustrating. How do I fix it? I cannot do some exercises because it’s uncomfortable. Any help would be appreciated!
It sounds like you have tight muscles that are holding your body out of alignment, making it more challenging for the joints in your hips, lower back, and pelvis to move as smoothly as they should.
It's impossible to "diagnose" as a rotation or a tilt based on what you described. It very well could be a combination of both, but that would require an in person assessment by a practitioner to help you determine this.
Very well explained! I have the exact issues but only in one side (right). What could be done if it affects only one side? I am dealing with this for 4 years and i can not deal anymore :-(.
It doesn't change much that was mentioned in this video. All it means is that one side is likely tighter than the other side.
You could still benefit from releasing tightness in the hip flexors and even the back side of the pelvis in the glutes.
You would then take it one step further and perform a pelvic realignment exercise targeted to that one side that is rotated forward a little more.
This playlist goes over these steps in more detail, linked here: th-cam.com/play/PL5lg2yCtxxpibEpmmQYy3x9LR_reTmAZP.html
@@AlethaHealth Thank you! The side where I feel rotated forward has extreme tight adductors besides hip flexors (mainly rectus femoris). Should i stretch adductor on this side as well?
@@merdullah you can try stretching or releasing the adductors as well, but we'd recommend doing so after you release your hip flexors on that side. Tightness in the psoas & iliacus can cause the same side adductor to tighten up, so addressing the muscles in the proper order can lead to better results.
@@AlethaHealth definetely will try. One last question does hamstring weakness affects pelvis stability if glutes are strong enough? I am curious the role of hamstrings
@@merdullah yes, the hamstrings are large and powerful muscles that help with the alignment of the pelvis and extension of the hips. Strengthening the hamstrings can be a good idea to try.
ok I think this might be what I have, How do I fix it?
A tight iliacus will cause an anterior pelvic rotation, so releasing the iliaucs is an important first step. This can be done by seeing a manual therapist to work on this area for you, or if you have our iliacus hip flexor release tool (called the Mark Hip Hook) then you can work on this yourself from home. Following this muscle release technique with other stretches and exercises can further support restoring balance in the muscles so your pelvis stays in a better position.
I have APT.. my knees overextend like you mentioned when I walk, but my knees face inwards when my feet are straight.. do I focus on fixing my APT before anything else as it all stems from that? I’ve been like this for years so I’m happy that now I know what’s wrong
Addressing the APT is done through a combination of things, such as muscle release, stretching, and corrective exercise. A sequence of those things could look something like:
1) Release tension in the psoas and iliacus muscles using the Mark (our new and improved Hip Hook). You could release tension in other surrounding muscles as well.
2) Stretch some of the tighter muscles following the release, such as the hip flexors or the piriformis/glutes.
3) Strengthen key areas that may be weak around the core and hips (like the glutes and abdominals) to help stabilize this important area of the body in good position.
Does that help?
Thank you very much for that detailed reply! It really does help.
Are there certain exercises I should be doing to combat what you just explained?
Thank you
@@moggers51 following muscle release with our products, you really only need a few basic corrective exercises to start making improvements.
Clam shells, glute bridges, planks, side planks, and some hamstring strengthening exercises can all be great and help stabilize the pelvis in a more neutral position.
I have both pelvic lateral tilt and anterior tilt, it isn't so much of a pain but I do get knee pain and lower back pain sometimes, I do workout regularly but still have these imbalances which idk how to fix, since I was a kid I had to put a pillow between my knees or under my tummy to feel comfortable enough to fall sleep.
Is this something you can fix, or does it require surgery?
Tension in your muscles is what is holding you in this misaligned position. Surgery is not required for this. You need to work on getting the tight muscles to relax so your body can be in better balance.
It would be best to be assessed by a physical therapist that can help you better understand what is happening and develop a plan to improve your alignment.
With that being said, the Hip Hook and the rest of our tools can be very helpful in addressing these muscle tension issues around your hips, pelvis, and lower back.
First of all, thank you for the great video! You described exactly what was going on with me! I have horrible heel pain and anterior pelvic tilt. Another doctor I was listening to said the pronation in my feet caused the anterior tilt and not the other way around like you said. Is it possible that it could stem from both ends? Was just wondering your thoughts on that. Thank you very much!
It's possible that both are currently contributing. From our perspective, the issue likely STARTED at the hip and created compensations down to the foot. Now, tension and misalignment are happening at both ends, so you'll need to work on addressing and improving both. But if you only focus on the foot/heel issues and never do anything about the hips and pelvis, you are only chasing the symptoms and that issue will keep coming back. Does this make sense?
Absolutely! Thank you so much for your response! I’ve been in pain for years and I’m really hoping to get better. Your video seriously makes the most sense. Thank you!
@@endlessflorida you're welcome! You can reach out to us at hello@alethasupport.com with any questions.
I have this exact issue where my right pelvis is tilted forward with foot pronation. This caused my right leg to be shorten and causing imbalances and my stomach seems to be keep turning to the left side and arching up (whenever i stand or sleep facing upwards). Worst will be during sleeping facing upwards as mentioned my back start to arch up and face to the left while using/feeling most of my left butt only, it's like my right butt is weightless. Even if i do force it down sleeping or sitting, i can only feel my butt bones unlike my left butt (feeling like my right glutes are weak while i have done tonnes of glutes strengthening). Perhaps there are other parts too that i have to strengthen other than core and glutes after i have done releasing the psoas and iliacius muscle and stretches?
What is proper the steps to restore my hip back? Thanks.
The important first step is releasing tension in the muscles that are holding your pelvis in this twisted alignment. The hip flexors are very likely at play here, as well as some of the glute and other hip muscles. The lower back (such as the QL), may also be super tight in response to the tightness in the hip flexors.
Releasing those areas and getting them to relax can help get you into a better position to have your pelvis in a better position. We'd recommend performing the pelvic realignment exercise (see our "3 Steps to Realign Your Pelvis" playlist to see this).
After you've released the muscles around the pelvis and done the pelvis realignment exercise, then you can perform the strengthening exercises and have better results. Areas like the abs, glutes, hips, and hamstrings are muscles that are likely in need of a lot more strengthening.
@@AlethaHealth after releasing the iliopsoas and back of the hip, is Stretching them needed before proceeding to strengthening. And also, do i have to release, stretch and strengthen the QL ?
Is there anything to do too to realign my everted foot due to overpronation? Because i can see that my right femur and tibia is rolled inwards as well... Is any there any particular muscle components that is causing this?
Thanks for answering my first question 🙂 it does motivates me alot that i have hope
@@eugenechong1907 Sure, you can definitely add in some stretching of the hip flexors after releasing them before getting into your strengthening work. The release + stretching can be a nice way to relax those muscles first, possibly leading to more effective results with your strength exercises.
For the QL, start off with releasing it and maybe add in a few stretches to start. No need to over-complicate things and start isolating the QL with strengthening. If you release the tension in the surrounding muscles and get the pelvis in alignment, that is going to take care of most of the issues.
The same thing can be said about what you're noticing with your femur, tibia, feet. A lot of that is likely being caused by the tightness in the hip flexor, piriformis, and misalignment of the pelvis. If you clean all of that up start at the hips/pelvis, then the positive effects happen down the chain.
@@eugenechong1907 also look up postural Restoration Institute exercises PRI. They have a very interesting philosophy on why this happens and I have myself gotten a ton of relief from the 90 90 hip lift exercise which is one of many in their arsenal of pelvic stabilization exercises.
I have a misaligned pelvis. Im not sure if its anterior or not. When I’m driving I notice I lean to the right. If i set up straight my left pelvis bone digs in the seat and I can put my fingers under the right one. I have rounded shoulders and head protrudes forward and stiff neck and shoulders. Curvature of upper spine and low back is straight. I do have pain in the right knee as you talked about. Tight upper buttocks and muscles at the bottom of my spine is tight all the way up to upper back. I notice the left side is worse and sometimes I can massage the upper left glute muscle and it will relieve the other side. I was wearing a lift in my right shoe. When I’m setting or laying down my hamstrings are loose when I stand they’re tightWould my condition be caused from from anterior pelvic tilt? Also what stretches or exercises could I do to help my problem? Any information would greatly be appreciated. I need some relief
Hey there! It sounds like you have a lot going on. Have you ever been assessed by a physical therapist for any of this? That would be a great place to start to identify the root cause of these issues.
There is likely to be tension and imbalance in the muscles around your lower back, pelvis, and hips. We have some muscle release tools that can help get into some of the key areas that impact this region of the body (like the psoas, iliacus, and piriformis).
The same thing is likely to be true for the upper body with tension and imbalance around your head, neck, chest, and shoulders. We have a muscle release tool designed for targeting these areas as well.
From our perspective on muscle tension, releasing these tight areas is an important first step because this will set your stretches and exercises up to be a lot more effective.
@@AlethaHealth I went to a chiropractor today and had me to lay on my side with legs out. He said one leg was about 1in longer than the other. He adjusted me aligning my hips. Still tight in the mid, upper back. Not sure if its because where I’ve been so tight for so long the muscles need to adjust? Where do I get this tool release the hip muscles?
@@AlethaHealth I went to a chiropractor today and had me to lay on my side with legs out. He said one leg was about 1in longer than the other. He adjusted me aligning my hips. Still tight in the mid, upper back. Not sure if its because where I’ve been so tight for so long the muscles need to adjust? Where do I get this tool release the hip muscles?
@@fredrickg5697 thanks for sharing. Tension in the hip flexors has a huge impact on apparent leg length because of how they twist the pelvis out of position and change the orientation of how each hip fits into the socket.
When the pelvis is twisted, it affects everything up and down the chain. So this can absolutely be contributing to the stiffness in the mid and upper back. After all, the spine may begin to twist because the pelvis has been twisted, and that can make those surrounding back muscle tighten up.
Getting the pelvis back into better alignment is a crucial step and releasing the hip flexor muscles can be a huge help. This better aligns the "core" of your body and should have a positive impact up the spine and help those other muscles relax. This improvement will happen over time as your body adjusts.
You can find our tools at www.alethahealth.com
Hi, I think this is my issue… Please tell me how to get a coaching with you..
There are so many people who we have been able to help improve this kind of issue through the use of our muscle release tools. Releasing tension in the key muscles you saw in the video (psoas, iliacus) can help improve the alignment of the pelvis and reduce pain. Learn more about our products on www.alethahealth.com. Let us know if this helps or if you have any other questions.
@@AlethaHealth Yes, I will be buying the hook, but I want to go to your clinic.. and have an assessment and some online coaching afterwards..
What about posterior pelvic tilt? Does the hip hook help with that? What kind of symptoms does one have from that?
Are you referring to a true posterior tilt where both sides of the pelvis are posteriorly rotated? This is less common.
Or are you referring to a more common situation where one side of the pelvis is more anteriorly rotated, while the other is more posteriorly rotated?
@@AlethaHealth True posterior tilt
@@JohnnyOskam yes, there can still be a benefit for using the Hip Hook when in a posterior tilted position. When the pelvis is misaligned, tension can develop on both sides.
In this specific scenario, there may be tension in the glutes & hamstrings that are pulling the pelvis posteriorly. As a result, tension can develop on the other side of the hips and pelvis in the form of the hip flexors holding tension in an effort to prevent the pelvis from going further into posterior tilt.
Generally speaking, the corrective process might involve releasing the glutes & hamstrings, using the Hip Hook to release the hip flexors, and then retraining the hip flexors and pelvis to bring the pelvis back into a neutral position.
Does this all make sense?
How do you correct rotated pelvis?
It typically starts with releasing the tighter muscles holding your pelvis in the rotated position. From our experience, the hip flexors (your psoas & iliacus) play a big role in this. Other muscles like the piriformis, TFL, and QL may factor in as well.
Following the release of the tight muscles, we also recommend people perform some exercises to help realign the pelvis and then others to help strengthen & stabilize around the new and improved alignment.
so how do we fix this
To fix a pelvic rotation, you must begin to work on the muscle tension & imbalances that are holding your pelvis out of alignment.
This commonly includes muscles like the psoas & iliacus (your hip flexors), as well as some other muscles around your hips, glutes, and core.
Using the Hip Hook has helped many of our customers work towards correcting this issue with their body, leading to increased flexibility & range of motion, as well as reducing their pain.
I’ve been to a zillion so called professionals and not one could tell me this.
We're so happy this could help you fund the answer you were looking for! Let us know if we can do anything to help :)
Is rotated pelvis the same as lateral pelvic tilt? Maybe someone has already asked this but I’m struggling to know what I can do for myself.
@@kittenheels1958 they can be caused by similar issues with tight (and weak) muscles around the pelvis, but are not quite the same.
A rotated pelvis occurs where one side of the pelvis is more anteriorly rotated than the other and also has the possibility of twisting sideways a little bit (as if one butt cheek was positioned further back than the other).
A lateral tilt can also be thought of as a pelvic upslip, where one side of the pelvis is more hiked up and higher than the other side. Here is a video that talks more specifically about that - th-cam.com/video/PYuEVvL5Pkc/w-d-xo.html
In both scenarios, the psoas & iliacus muscles are likely in play and are holding some tension that needs to be released. Some other muscles may be contributing as well, which the videos talk about.
Let us know if this helps! :)
so how do i fix pelvic rotattion now :)?
Please see this video for how we address a rotated pelvis with our 3 simple steps - th-cam.com/video/W9WSJBl04WM/w-d-xo.htmlsi=LeArsgROzGYFe43I
Teach me how to fix it plssss😢😢😢😢
This video, along with our products, can help with this. Learn more here.
Video - th-cam.com/video/roRER4Cxl6w/w-d-xo.html
Website - www.alethahealth.com/
This is my problem.
Have you tried using the Mark (Hip Hook) yet to begin correcting this?
So i searched on google how exactly os coxa move on twisted pelvis l and i got the next queztion: Does the os coxa move all forward and it twists anteriorly??Because if there is no twist that mean that femute moves forward?
Yes, the ilium can rotate forward relative to the sacrum when the pelvis is twisted. This could be caused by a tight iliacus muscle.
Tightness in the psoas muscle could also contribute to an anterior position of the pelvis because it will cause more of an arch in the lumbar spine.
These misalignments also impact the alignment of the femur within the hip socket, and affect the movement coming from the hip joint.
Does this help to answer your question?
@@AlethaHealth Yes thank you very mutch!Do you do online courses? I'd be interested because i want to talk with someone more about this.
@@raresale889 we are in the process of creating online courses and a certification program. If you are interested, please send us an email at hello@alethasupport.com and we can add your email to a list to be notified once that's ready. :)
It is not same in lying and sitting position, the leg length. What is weak reveals in lying position and what is tight reveals in standing position. And there is missing link, you are talking only about anterior and posterior tilt of bouth Ilium bones, and what is with torsion and asymmetrical tilt of Ilium bone....?
This video is sharing some common signs that present themselves when there is an anterior pelvic tilt, either unilaterally or bilaterally. In the case of pelvic torsion, the side that is more anteriorly rotated generally will present with some of these signs.
Understand that these tests are not "perfect" for every single scenario, as there can be other factors affecting the alignment of the pelvis and relative length of the legs, such as a pelvic upslip or tension in other muscles, etc.
Can a rotatee pelvic eventually cause neck and shoulder issues?
Yes, absolutely. The pelvis is at the core of the body, connecting the upper and lower halves. When this is out of alignment, it can cause twisting to occur up the spine where it affects the alignment & function of the shoulders and neck.
I think I am at that level. Do you have any suggestions for someone at that point? (Thank you in advance.) 😔
@@tarp11z We're sorry to hear that you're experiencing some pain and alignment issues. It can always be a good idea to be assessed by a practitioner in person so they can help you along the way.
Using tools like the Hip Hook or some of our other products may also be able to help you out along the way, giving you ways to release your tight muscles at home and continue to make improvements.
Do you have a Hip Hook?
@@AlethaHealth I've ordered the Hip Kit a few days ago.
@@tarp11z Check out the Postural Restoration Institute, PRI. Neil Halliman here on TH-cam talks PRI. It's very weird and I thought horseshit initially, but it's miraculous. You sound like you're "patterned".