How to correct a rotated pelvis
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- What causes pelvic rotation? How can you correct a pelvic rotation with exercise? Learn a simple stretch to help you understand and correct pelvic rotation.
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Litterly in tears due to the rotation in my hip. Was in a car accident that caused it. This honestly saved my life today.
Hope you’re doing better now:)
Me too, 100%
I was the same pelvic and hip fractures car accident. 28 years later still same problems with spinal degeneration with hip problems. Arthritis. I get my hips sorted with physically therapist. Next day I am back to same problem again. It’s hell on earth pain. Back to hip doctor.
hoooooooly crap I've had issues with my lower back because of this, just did this stretch for around 30 seconds, bam, instantly fixed the twist. I'm floored that this actually worked. This is the good shit.
I've been looking for the solution and nothing had worked until this. As a result, my shoulders are much more aligned as well.
@@taoofmj is real ? i got one of my legs more short than the other maybe due to rotation pelvis and some problem in the gluteus medium....one iliac more up than the other...u believe this can work it out to fix than uneven hips and legs lenght differences..
Is it fixed or it helped due to the stretch? Did you follow up with an X-ray
Hey man THANKS A LOT! i ve been bullied & smbarassed cuz of this my right misallignment for 3 yrs m in high school so u can imagine my sufferings but today everything changed u r some one sent by god to me no words to express tbh God bless ya :)
Does it work. 6 month
dealing with this problem, you are 110% correct , i have been doing these stretches and in need of a lot of reinforcement. However, you went great into detail. Thank you.
Hi Bryan, may pelvis rotation depend by bones structure albeit tight soft tissues? Thank you.
drummer with fibromyalgia, MCTD, and syringemelia who never excersiced or learned stretches due to being in a very poor religious private school... sitting all day in class, no gym program, sitting while playing drums, which was good cardio but overdeveloped some areas while atrophied others... Severe imbalance, rotated pelvis, due to the thing I call a giant knot that you call a quad. So thanks for this. People said to me, don't you stretch? You gotta stretch after drumming... Turns out I had no clue what stretching is. wow does my left side feel happy, after 20 seconds doing this ONE TIME> can imagine if I do this every day!
Wow only 30 seconds stretching and my posture changed completely. I've never even noticed my left quads being under complete tension the entire time. A full year I have been struggling to find the fix to the feeling of my torso being rotated, the feeling of walking more on one leg than the other, lower back pain (both this and pelvic tilt).
I would have never thought any of these problems are because of tight quads, hell, if I didn't come across this video, I'd probably be walking around like this for a long time.
Thanks a lot.
Great story! Happy to help!
Youri K. The same , thank you so much
Hi Youri! Which quad did you stretch more to get rid of pelvic twist?
Youri K. Yo I’m struggling to build a body rn. This problem is literally the only thing that stops me from going heavier with zee weights. Imma try it out. Really best of luck to you man. I know this is kinda like an unknown struggle u feel like no one else goes thru.
Hi Youri, are you still suffering from pain caused by the pelvic rotation? How did you do to relief it?
You’re an absolute life saver. Pure luck brought me here and you have done more in 5 minutes and a 30 second stretch than so many different chiropractors and physios
Wow, glad you found us and happy to help!!
OMG this video just solved a decade long mystery for me. I'm rotated toward the right side and flexed at that hip. I never suspected that this was a quad issue but the stretches have made an immediate impact.
MuhfugginMike SAME HERE
Which side did you stretch?
Hi Mike, how did you relief your pain?
You hit this on the head, Im an LMT and ive been suffering from this. This is the best stretch ive felt on the hips ever.
I’ve been struggling with pelvic rotation for years. After activity I end up in excruciating pain. Today was one of those days. I came across your video and praise the Lord!!! This stretch works!! I feel like this could be the beginning of the end to years of suffering. Thank you so very much!!
Where was the pain exactly?
OMYGOSH DUDE THANK YOU. I've noticed my rotated hip for a long while now but i could never seem to pin point what the problem was. I stretched out my hip flexors (like you said), my glutes and even my abdominals but nothing worked. I never knew or noticed how tight my quads were until i tried the stretch but it was magical man. After painfully holding it for just 30 seconds, i noticed a considerable amount of change in my gait and how my hips felt. Thanks again dude. Really appreciate it!
Go to a chiropractor just to be safe.
This was a great video! As a massage therapist I would definitely recommend my clients to watch your videos for home care.
I've been in a lot of pain in my lower right back. I just tried this on my right quad and the pain is gone!!!!!! Thank you!!!!!
Glad it helped!
I have been suffering for a week until I found this video. Thank you so much for this. You saved my life!!!
Glad it helped!
I was in so much pain for days and kept stretching my hip flexor without any results. This eliminated the pain in 30 seconds!
Hey, good to hear! How is it feeling currently?
What I found is that I was low in Magnesium and B12 which negatively impacted my muscles, nerves and blood flow and that caused my muscles to tighten up and go into spasm. That then led to my rotated and elevated hips not to mention neck and upper back pain along with anxiety. I had to correct the deficiency in my minerals and vitamins before the stretch would do anything for me. I then started to get proper muscle function and my stretching is now making a difference for my muscles.
Oh and I highly recommend drinking lots of water during your stretching and get yourself some magnesium oil as well. Your muscles will love you for it. 80% of you are deficient in that mineral.
I love his sense of humor. This stretch makes sense too. So ima try it out. Thanks man!
oh my goodness! thank you! I'm always looking for new/better stretches for myself and my massage clients. this feels like heaven compared to the standing quad stretch
This was so good! I feel more straightened out already! Can give up paying the chiropractor $70 a pop to try to fix it! This cost nothing!
Or 135$
Oh my god, I never considered this. My right quad is RIDICULOUSLY tight compared to my left, and these stretches brought some relief. Thank you.
Thank you so much for this video! I didn't realise i had a rotated pelvis until recently and this stretch has immediately improved my life.
I took photos before and after trying this stretch. I was surprised at the instant results! Thanks for the great video content
omg i cant believe it. it really helped!! I’ve been trying to fix my hip for weeks now, spending hours on the internet researching it and trying different exercises/stretches and this one is the only one that really helped!! Thank you so much!!
This stretch just changed my life. Seriously😐 THANK YOU!!
This is the best. I've been twisted for months and never thought my quads were involved. Great video. I like your authentic style
Thank you so much! Super informative regarding the weak quad and overactive hip flexor.
Holy shit brother as a welder who's squatting most of the time you saved my fucking life. This fixed my pelvic tilt instantly.
Thank u, Wow, out of all the Exercises out there to correct Tilted Palvis The one you showed in this video worked By far the best!!! and stopped the pain!! so thank you again for sharing!
Please can you do more videos on this subject? More strengthening and stretching exercises. This is a major problem for me. Epic video!! Thank you.
Just tried this and I think it helped. A titled pelvis has been plaguing me for months, and I've been doing an hour of PT a day! I don't want to get my hopes up and think this is the answer I've been looking for, but so far it's looking good! Thank you so much
Thank you so much. I could not believe how tight my quads were with that stretch and how uneven they were. After three stretches on each side I am standing so straight with much less pain. Great exercise.
This has helped me so much I can’t thank you enough brother
How did you practice it exactly? That means how many time did you spend in each stretch position and for how long di you train it? Thank you for your gently feedback.
all these times I thought I had lateral pelvic tilt. My hips looked more rotated to the right. I used to love standing with 1 leg idk why, and I loved sleeping on one side everynight.
Same here!
When you have a lateral pelvic tilt, you also have a pelvic rotation. One comes with another. You may have both. but if you correct one thing the other should improve by itself. You should correct your Lateral Shift if you have any. And check your Quadratus Lumborum for tightness and your Glutes for weakness. You can do so with The Trendelenburg Test. And then you can Stretch your Quadratus Lumborum for tightness and Strengthen your glutes.
@@Ronaldo-se3ff I do have a tight QL on my right. Only on the right. Maybe try to stretch the right quads with the stretch from the video and strength my weak glutes? Thanks in advance
Been doing yoga for a couple years i love your videos because they actually explain muscles and their links
This guy is funny! Great tip, I noticed when I wear heels to work that I could hear my walk clicking unevenly on the concrete floor. Hope this fixes it.
Hi Matt,
Thanks for such an educational video. I hope you keep making these. I wanted to ask you what you'd do to diagnose and treat a lateral pelvic tilt. Thanks!
This feels SO GOOD !!! my right side always feels swollen and sharp pains. This actually doesn’t hurt at all and feels amazing 😭 ty
Whoaaaaaaaaa. I never thought this would work. On my right back side I always felt a bump which was my pelvis bone. My left side was always forward. Doing this stretch help so much! Thank you!!
i had pain in the right lower side of my back for 2 months, i couldnt bend over or straighten my right leg while sitting because of it, and then i noticed that my hip was a little rotated, i did this stretch for 1 minute, felt some burning at the front of my thigh while doing it and when i got up i felt my lower back pain has decreased dramatically i can bend and touch my toes again but still have to bend my knees, not fully recovered yet, thanks so much for this video it helped alot
update: it did relief pain completey but only for a short time, my pain is back and i might go to a chiropractor or something
Oh. My. God. This is freaking magic. I've been having pretty severe pain right between my hips, chiropractor told me my left hip is rotated but didnt give me any exercised to help it. I was just now so in pain, then I looked up how to help a rotated hip, and did this on my left leg. Now i just have a weird sensation where I usually have pain. I cannot believe that relieving was this easy the whole time 😭 Thank you lol
Francie Bogert. Chiropractors are at least a little bit of the doctors Doctor wouldn't give you anything but pain meds chiropractors can help but won't admit that your muscles are all tight and need to be worked out you could benefit from therapeutic massage from someone who knows how to deal with this
Phenomenal. I've been suffering terribly and searching & searching everything I can find for relief. Just did 3 sets, 30 sec each leg. (And yes, one side was waaaayyyyy easier than other). HUGE, HUGE, HUGE relief ALREADY!!!!! I am so excited, thank you, thank you, thank you!
bro, i been suffering a lot and seen the chiro like 15 sessions and going nowhere, and even like getting worse, and i did this and feel the same way. How are u doing now?
I have uneven hips and my back went into spasm a few days ago. I did this stretch for each quad for 30 seconds and I feel a big difference! This really works. (I sound like a testimonial for a cheesy infomercial.)
Thank you 😘!!!- I was in a recliner and had to get up quick because of issue outside and didn’t close recliner but hopped off and boy went into an unreal back / hip pain spasm. I could feel this twisted sensation on the left when walking and felt like I was walking like Igor 😊. Less than a minute of this stretch that twisted feeling was gone! Thank you!
Good work man I felt little bit change in a single day 💪 well done continue 💯 👍 ur job
I can't believe this actually helps realign the pelvis pretty much instantly. Of course, pelvis will go back to weird position due to many reasons (unbalanced muscles that were there to compensate your rotated pelvis, muscle memory etc).... but this is an amazing exercise to do during the day to help restore proper posture. I'll continue to do this, and will give an update later. Thank you!
Any update? I fell off my deck a couple weeks ago and my lower back has been absolutely wrecked. I just tried this out and it immediately felt so much better. Hopefully it keeps up please update with how you are now?
@@markpfeffer7487 hey! So, it does bring relief but does not fix the underlying issue for me. I think you might have better luck though, as I've had my rotated hip for about 15 years now. This means my torso has also rotated with time as my body tried to compensate everything that was/is wrong with it.
In short, I have a lot of work to do. I'm currently working on it with a physical therapist. The stretch is useful but does not solve stuff for me. I am also not only doing this stretch, so I cannot say all relief comes 100% from this alone. But it does feel incredibly good right after.
This stretch brings out most relief for me when done before sleeping, and is most useful before exercise. I don't do this stretch every day. Probably around 4 times a week :)
Hopefully this helps you!! Take care of yourself and make sure to have a doctor look at that if it continues to ache 🤗
@@TaeminnieLee yoooooooo real talk thanks for the response. I'm gonna try and keep doing this one (simply because it brings the most relief immediately afterwards) and try to see a chiro/kinesthesiologist soon, insurance allowing.
I truly don't know what exactly is going on with me physiologically, I do know the top portion of my torso is shifted to the right of my hips and waist, and this was not the case before I fell (landed on my lower right rib, not sure if it cracked or not but it was a pretty hard impact). So far this is the only stretch that brings (temporary) relief. I'm gonna keep trying it and also try and get some professional help, just really really worried about having to pay for an xray (USA problems, 1,000+ dollars in network D: )
@@markpfeffer7487 1000 usd for an x-ray??? Sorry but wtf? I think I have to pay less than 1/10th of that for an MRI. I had some rays the other day and I think I was charged like 8 bucks 😳 In my country of course. I hope insurance covers this stuff for you... feel better!! The body is way more resilient than we give it credit for haha. I've been doing PT for about 2 months now and I'm a different person. Still working on stuff because I started really fucked up... aka waking up in the middle of the night with pain and could not sit, stand up or lay down for long. They all gave me pain so I had to be rotating between these very often haha. Sitting was the worst one. After 2 months I can do most things painlessly (why I waited so long is a mystery), but my posture is still a work in progress 😝 so... if I can get pain relief from this mess, I'm sure you will too!!
More strengthen and stretch my hips and pelvis, i felt rotation got worse, but this video works to me finally!! Thank you very much!!
I've tried various stretches, exercises, mobility drills etc. But this is the first time I've felt a real, tangible difference in my pelvis after doing this stretch. I've never paid attention to my quads. My pelvis has been rotated for a long time, and as a result my entire body is out of alignment, from my legs to my neck. I'm going to keep doing this stretch and hope that it will aid me in fixing everything else. Thank you!
I totally understand how you feel.
God almighty. Instant relief. Thank you, sir. I’ve been haphazardly trying to work that one out for years. Now to retrain the muscle memory.
Once again, thank you from my heart.
Soooo helpful!!! I've suffered from this forever and have done the stretches three days in a row now and what a difference. Also, LOVE this humour you add in there!!!!
I've had a roted hip for quite a while, years even, it really messes with my squat especially. Tried all kinds of things to fix it, talked to "professionals", googled a bunch of things etc. All the advice I've gotten so far has mostly just been about the hip flexors, which I don't really feel any difference in between to two sides. But after torturing my hip flexors (for longer than I care to admit) anyway I found this video. On one side I can easily sit like you are doing in the video, on the other side I can hardly get my chest off the knee without feeling like my quad is about to tear :P
Hope this helps for those after corrective scoliosis surgery! Thanks!
This was Great! I sure did feel a bigger stretch here.
This one, along with the lateral ham you posted, sure seem they're leading me in a helpful direction out of this lower lumbar mess.
Where do I begin, other than with a thank you. I appreciate the honest information, "if your not going to hold the stretch at least 30 seconds don't bother." Some people don't realize the importance of this.
Gotta love the humor. Apologizing for having to look at his crotch region. Suggesting some are embarrassed and don't want their friends or family knowing.
And those of you who can't identify with "Pain Sucks" count your blessings!!
This is the first thing that I've found that helps. Thank you!!!!!!!
Omg who needs a pt, or orthopedic watch su....!
Thank you
Thank you so much for this video. I had a tilted pelvis, and doing this somehow helped me. I did this exercises before sleeping, and slept on side that was tilted upwards and needed to be fixed. Woke up with it almost gone.
Thank you for the advice.....My Pelvis is chronically twisted to the right....I'm going to be giving this a try.
Hi i have a way that also fixes my Rotated Pelvis
I have the videos in my channel (Practice 4-444)
But I cannot include links. Please check the video out. (Practice 4)
Earnestly hope it can work/help with your Rotated Pelvis as for mine
If not its okay
Ty, Like and share
Not to be dramatic but you just saved my life
Well I only watched one of your videos. Subscribed straight away! Going to the gym and when I get back i'll watch some more of your videos. Peace!
After spending a sleepless night I found this video. One stretch, I'm fixed! Wow, thanks.
Lois Thomson SAME BUT I SUFERED FOR 3 YRS!
Hi Lois, how did you do it to relief your pain?
I love your humor. THis was VERY helpful thank you
I tried it. What a stretch ... Thank you!
Best quad stretch iv tried 👍
Thank you bro fixed the issue with the first stretch 💯
Great info but just wondering does this stretch the iliopsoas at the same time. Often when people have a pelvic misalignment it involves the glutes,quads, quadratus lumborum and iliopsoas.
Thanks a million! This was so helpful.
Thanks so much for this helpful tip but i have a question : which side do you stretch? If you have a right rotation do you stretch the right side or the left?
:O Ahhhh! OMG! X) Wow does that work. How do you come up with these.
I have tried so many things stretches from other pro sites and all but yet here you are simple and effective love it. I really cannot believe these other sites and what they claim works cause these work the best for me. :) Thanks Again.
Good lord, this seriously helped with pain in my lower right back.
This is a life saver. It worked.
Love your humor
My right foot was overly pronated inward, which caused knee pain and made it difficult to run. There's no problems with my feet, so I realized that it had to be a hip alignment issue. This stretch definitely helped fix the pronation in my foot the most and is a farcry from the standing quad stretch that I was using. I also follow up this stretch with some some other stretches and exercises (shown below). I was initially did those other ones first, but I feel that tight quad muscles limits the effectiveness and mobility you get out of those.
th-cam.com/video/krGkT8NymA4/w-d-xo.html
th-cam.com/video/QYoIaH6-I3M/w-d-xo.html
Your tip helped! I had a burning pain in my left buttock shooting down my thigh, and the stretch got rid of it
Appreciate your video man, I found this variation much more effective
"I am talking, you are watching" lol had to give a like after that
haha i did the exact same thing
FIxed me bigtime - thanks mate!
I love your motto it helps me think positively.
This man is right !
Bonkers good! This might be a game-changer!
Very good video Matt! You gave wonderful explanation as to why pelvises rotate. I have another question for you. Does that same type of rotation lead to pain at the PSIS in the lower back?
Excellent stretch/correction!
Thank u sir😇😇😇😇 thanks a lot🤘🤘🤘🤘 its one of the most genuin reason👍 whenever i'll in doubt please assist me😁
Hi Doc, I have been doing these correction workouts from sometime but I believe my sleeping postures are hindering the complete correction of my pelvis. Can you please suggest what postures/positions should I avoid or should I sleep in to get in line with correction?
Great Vid! What seems easy to you actually solves huge problems for me! Where are you practicing? Thanks again!
been dealing with this for 3 years now and been to a plethora of PT facilities and not one person could ever figure this out lol Ill give it a shot and see if it does anything or if im too far gone
Let us know how it goes!
Fantastic video! Very useful stretch!
Really helpfull, great strech and explanation!
You rock. Love your sense of humour too.
I feel this stretch thanks a million
It's a good technique, really helped me, how many times you should do it? It also helped me in sciatica.
This was the one!!! I’ve been doing adductor stretches, hip popping hamstring stretching, yoga stretching 90 degree pretzels. But this one I felt a huge stretch in the thigh I dunno if it’s helped but it felt great feeling that upper thigh stretch
Great .thanks for the lovely information n exercises..
Just got a new subscriber my dude
It’s crazy how quick this works in a minute. Going to do this every day for a while!
If my right adductors are tighter than the ones in my left leg, can that also cause rotation of the pelvis counterclockwise? Keep preachin, your videos helps a lot!
could you make another video on this with other causes of a rotated pelvis and what to do about it? very helpful nonetheless
Thank you for these gems!
That's interesting, focusing on that rather than hip rotators. I settle into a position that's quite rotated to the left. In fact it seems all of my left hip musculature is tight overall and much tighter than right side. My transverse abduction is absolutely horrendous.
quick question if my right pelvic is forward which quad do i stretch left or right ? thank you
Based on what he showed us in the video, I think he'd say your left quad is tighter than your right quad. I also think he'd recommend that you stretch both, though.
This is consistent with my own experience, although I didn't understand this until I saw this video. When I look down at my exposed naval, the left side of my pelvis always seems to be a bit forward of the right side. And when I try to do the standard standing quad stretch (flex my knee to bring my foot up toward my butt, then pull the foot upward gently with my hand), I notice that it's always harder to reach my right foot with my hand than it is to reach my left foot. This suggests that my right quad is tighter than my left, which may explain why the left side of my pelvis is forward of the right side. Or at least that's my take on this interesting video.