Best Rotated Pelvis Correction Exercises

There are many reasons why a pelvis might be rotated or twisted.

What essentially happens is that one hip is turned in and the other is turned out.

The pelvis might be rotated due to a muscle imbalance or sometimes due to anatomical anomalies like a leg length discrepancy.

This video shares some simple tests you can do at home to assess if your pelvis is rotated or twisted.

Then I share some effective and simple exercises which will restore the muscle balance in the pelvis, helping to straighten it.

Time Stamp:

00:00 Introduction
00:44 Test 1 - Rotated Foot
01:25 Test 2 - Palpation ASIS
02:05 test 3 - Thigh Size
02:40 Tip 1: Lose the Wallet!
03:29 Stretch 1 - Piriformis Muscle
04:49 Intense Self Massage Piriformis Muscle
05:40 Stretch 2 - Restoring Hip Mobility
06:47 Stretch 3 - Inner Thigh
07:45 Pelvic Strengthening "One Exercise Fits All" Stage 1
08:54 Pelvic Strengthening "One Exercise Fits All" Stage 2
09:35 Pelvic Strengthening "One Exercise Fits All" Stage 3
10:15 Tip 2: Avoid This Sitting Like This!
10:50 Tip 3: Avoid Standing Like This!
11:35 Outtro

Our Clinics

Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridge
CB24 6DD
United Kingdom
Tel: [phone]

Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall Farm
Fornham St Martin
Bury St Edmunds
IP31 1SL
United Kingdom
Tel: [phone]

[khaleeed]

You are amazing. I’ve seen so many physical therapist and chiropractors and they all fail to teach these exercises and stretches. I’ve seen hundreds of videos on YouTube to help strengthen and stretch and yours is by far the most effective one I’ve ever seen. You deserve 100 thumbs up. Thank you so so much. You truly are a hero.

[jaymieyang]

Note to Self for Reference

4:15 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 10 sec, 3 - 5/day

5:00 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 3 - 5 min/day

6:10 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 30 sec, 3 - 5/day

7:00 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Do this for 10 sec, 3 - 5/day

8:16 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Left knee toward ceiling, right knee down to hip
Hold for 10 secs, 10x

8:57 - when actual stretch starts
I have a left rotated pelvis, so do the opposite
Left knee toward ceiling, left knee outwards, right knee down to hip, right knee inward
Hold for 10 secs, 10x

[maggieskip]

Dude!! I've been trying to fix this problem for so long! Your explanation makes the most sense and just the most targeted video on this issue that I've seen in all these 10 years that I've been struggling with this issue. Thank you so much for putting this out there!

[PBnJgirls]

Mannn I am so happy to be alive at this time of human history and have the access to all the answers and remedies to all our problems right here at our fingertips

[zareegoraya]

You are getting so many blessings from everyone here! Bless you, your explanations are amazing and do detailed. Bless you

[joannebaskerville]

I have sciatica caused by piriformis, resulting from pelvic rotation. This vid appeared in my desperate search to alleviate some of my pain. Did the stage 1 strenghening exercise and i felt instant relief! Will be doing these in between physio sessions and hoping to keep my pelvis where it needs to be. Thank you!

[Sodalita]

Extremely helpful, as I have (hopefully) at last understood that my pelvic bone is rotated laterally and anteriorly, and it had been a source of great pain and frustration for my running, which is my passion. I wish you were close to Tampa Bay, I'd see you regularly. Thank for this amazing content.

[engleman]

This is such a practical and do-able set of instructions. I'll let you know after daily use in a month or so, if a miracle happens and my unevenness is fixed. Thank you.

[PatrickNdaiMcPato]

Wow!!! It works.. God bless you for sharing this info.

[jenniferwall]

Wow! This is pulling out my muscle spasms along left side of my spine. Great thanks!

[ju_p]

omg you are a genius and i only saw a few minutes of the video, and i found that im a 'right rotated pelvis'. thank you so much for even diagnosing my issue correctly when numerous visits to chiros around me did not help. (they couldn't find anything wrong with me and just kept hammering me with some tool, without introducing any type of exercise to correct my balance *sigh*)

and when i search for google with 'rotated pelvis', most talk about the vertical rotation, and not horizontal (twisted) pelvis, im so glad i found your video

[takeshi_shinyama]

These seem to work really good. Imma keep doing these. Appreciate you so much sir😄🙏 Lawd bless yall.

[Slasheri]

Hey Doc! You are full of positive energy. Thank you so much for these videos. This world needs more people like you. Greetings from Finland :)

[sharonhamilton]

I am in so much pain I can’t even stand up I was able to do two of the exercises where I put my heels on my knee lift my leg to my chest and the one that fell best was putting my ankle and my knee and with my arms outstretched letting my body on the left side than the right side and it felt really good thank you so much I feel like I could sleep for 1000 years

[flamurbedrolli]

Such an incredible man with very deep knowledge . Thanks for your videos college . I am a physiotherapist, and after I saw this video of yours, I thought what a great and informative video for the people to self test .

[lockedpermanently]

Thanks for instructions on YouTube.

Finishing up my thesis so YouTube has been awesome for my grades and classes.

[charlastar]

Your information is better than that from the physical therapist I am seeing. An MD wanted me to have spinal surgery for the pain in a left SI joint as he said it was caused by spinal degeneration. I got him to write an order for PT which has helped a lot going and doing exercises at home. Last chiro I saw for 2 1/2 years did nothing as pain escalated. New one is much better but she is moving in a few weeks. I'm going to continue following you. Thanks.

[ellenyates]

Excellent video! You explain it well. I have been working on correcting my own twisted pelvis as well as my clients. I stopped reading fitness books for exercises because I always did the exercises incorrectly and taught them incorrectly. You really need to work one on one with someone like you to learn the exercises, follow up with you to ensure you are doing them correctly. I will report in after I am consistent in doing these exercises.
.

[Stardust_Truth_Seeker]

This is fantastic video full of rich information very informative and very practical. looking forward to implementing all of this. Thank you very much for making this video

[judysterling]

I like this guy. He is really simple and easy to understand. ❤