3 steps to realign your pelvis

There are 3 simple steps to release tension in your hips and untwist your core.

Step one is to release the front of the hip. The key is to apply prolonged pressure on the illiacus muscle. By releasing the front of the hip, will help relax the hip flexors. You can do this by using the Hip Flexor Release ball which will only reach the psoas muscle, or the Hip Hook, which was designed to address BOTH the illiacus and psoas muscle. If there is tension in one there is likely tension in the other, both muscles contributing to hip flexor pain, rotation in the pelvis, and anterior pelvic tilt.

Step two is to release the back of the hip. After the illiacus is released, the tension in the back of the hip is waiting for attention. If both areas are not addressed this is where pelvic tilt or a game of tug-o-war sensation is created between these two muscles. It is important to create an environment for the illiacus to feel relaxed. Releasing only the front or back of the hips will not be as effective as spending time on both areas to optimize healing for best results.

Step three is pelvic realignment. Only release one side. It won't be beneficial to do both. After you've released the front of the hip using the Hip Hook or Hip Flexor Release Ball, as well as using the ball to release the back of the hip, the last step is this realignment exercise. This step is extremely important to realign your pelvis but is also the most forgotten. Your body has likely been tight and out of alignment for a very long time resulting in tight hips and a twisted core. This exercise is retraining your body and muscles to have the chance to function how they were intended when the bone is aligned. The goal of the exercise is to use your own muscles to put your pelvis into alignment. Now that the hip flexor has been relaxed, it shouldn't be locking your hips in a twisted position and by activating the correct muscles you should feel alignment and ultimately relief.
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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.

[kin]

The simple yet specific explaining of the of the causes and treatment was so helpful and OMG I tried this (using what I had which was a tennis ball) and I can't believe the pain and tightness is gone! What a relief for me because I was so tight and in pain. Thank you SO much!

[tanyaoldenburg]

I just finished your book “Tight Hip Twisted Core” and this really helped me visualize it all!

[GeorgeKalopisis]

This worked for me. My left leg has always been longer and my hips tilt up on the right. I did the loosening with a ball and then did the isometric pull to the floor on the right side and it seems that now my hips are even as well as my leg length. I'm sure it will pop back eventually and I'll do these exercises again. Thanks for the info.

[loriwilliamson]

Life changing!!! SO helpful. Thank you!

[kittenheels]

So far you are the only one that has made sense.

[karenkromann]

A heavy wood lodge fell on my left hip almost 3 years ago. Soon the agony in the si joint started. Both were inflammed. Left si joint locked. So much pain in my Butt, especially when driving. Osteopath found that my pelvis had a torsion. One hip forward, the other backwards, and the sacrum was located in a wrong position. The sacrum should be corrected now, and the torsion of the pelvis is less than it has been. But the pain is only getting worse. And with a lot of tingeling into the Butt and legs. A suspect that the psoas, the Iliac and the piriformis is pulling and giving me all this pain, especially around the sacrum and si joints. And also s lot of pain into both hips lately. Your videoes makes so much sense- so happy to have found Them. As i understand you, the Way forward is to get a hiphook- for Release of the Iliacus and psoas - a Ball to release the piriformis in the glute - and that your spouse becomes great 😊at putting pressure in the front - into the psoas and Iliacus as Well😊😊?
My left hip is giving away clunks as Well - so that means that my left Iliacus is tight right, and that I should do that Muscle energy exercise - resisting my left leg in pointing the foot Down toward the floor?
Kind regards and thank you for your explanations!

[sabrinasanders]

Thank you so much. You have no idea how much you helped me.❤

[Dragonfly-spirit]

Thanks so much! I have suffered for years and no one has helped. I have always known exactly where the tightness is, but always gaslighted by doctors. I have a question about the last exercise on this video. How do I know for sure which pelvic side is rotated. Is it the side with all the pain in my hip? Thanks for all you do! I will receive your book tomorrow!! Can't wait. I have worked on this problem for 7 years with very slow progress and have not given in to hip replacement!

[nathanhansen]

LOL lemme run down to Dollar General for my "Hip Hook"

[meradu]

Wow thank you so much, I am learning so much finding pain I didn’t know it was there
I am using the ball for now because I am in so much pain on my right hip but finding that even on my left Side have some pain in the front and back, thank you so much for this video 👍I am trying to do both sides
Thank you for sharing this video

[windridr]

Awesome!! I can’t wait to do this tonight!!

[jamesbranham]

I just tried this.. hopefully it works.. it feels better for now.. anything to strengthen an area to keep it from shifting again or just continue withthe stretches.. thanks

[mariboni]

Ordered the hip hook today. Cant wait to try it! Out of curiosity, what size is the ball you are using?

[Majorsssinnott]

Thank u so much this helped the pelvic exercise helped a bunch is there any alternatives I can do if I don’t have the equipment

[rachelcaswell]

Hello! I have pretty bad chronic SI joint pain. It flared up on the right side about a week ago, so I tried the Hip Hook for the first time yesterday and the pain didn't go away, and it added a deep soreness to both sides of my back. I'm beginning to feel better now though, 24 hours later. Is soreness normal for the first time using it? How long does the soreness usually last? Also, do I need to wait for this soreness to go away before I should attempt to do it again?

[EnkiAnu]

Hi I've had your hip hook about a week, I noticed that you said you have a support team that we can contact for help and advice ? I was wondering how do I reach them ?

[barbaramazzocca]

How can you tell if your hip is rolled forward or backward? Should we do that exercise if we don't know for sure which it is? I have had trouble with both forward and backward rotation', sometimes one is back and the other is forward, but I can't determine it myself, it all hurts the same.

[GotyaSteph]

The push pull exercise, how do you know which side to do it on . My right leg is longer and left leg is shorter . Right hip is anterior and left hip is posterior . QL is super tight on let side . So I’m pushing out my right leg and pulling in my left leg ?

[rachelzirlin]

I'm not seeing the Supine to Sit test. Can you repeat it or explain it. I'm trying to determine if one side has an anterior tilt.

[paulzeman]

Recently purchased the Mark. Things are going well and these videos help explain it. When I see my chiropractor, typically my left hip is high and my right will sometimes rotate forward. Under that scenario should I be doing step #3 pelvic realignment on my right leg? Since using the Mark Hip hook I have noticed the my adductor muscles have been quite tender / sore. Is this anything to be concerned about or are they getting worked more because I have released other muscles?