What is the best exercise program for pelvis correction?
Basic Pelvis Complex Correction Exercise
The exercises below focus on mastering the basics movements and concepts that are required for the more advanced exercises
1. Pelvis Circle in Standing
[Warming up flexibility exercise for low back – pelvis – hip joint complex]
– Slightly bend you knees in standing position
– Make a circle using your pelvis (your hip and knees are not moving much)
– Try to make a big circle smoothly
– If you find one side is not moving well, focus more on the spot to move better
– Circle 30 times -> Counter Circle 30 times
2. Psoas muscle stretching
Iliopsoas (Hip flexor) is the biggest muscle group attached on lumbar spine and hip joint
Tight Psoas muscle makes pelvis turning forward
– Put your one knee and other foot on the ground.
– Move your trunk forward with spine straight(If you lean your body forward, muscle attached on your hip is not stretched well)
– When you feel stretching, breathe out deeply and hold the position for 15 secs
– Back up to the first position
– Repeat 5 times and switch to other side
3. Quadratus Lumborum Stretch
QL muscle attachs to lower rib, lumbar spine and the top part of pelvis
Tight QL muscles pull the same side pelvis upward, causing the same side leg short
– Spread out your both arms parallel to the ground
– Bend your trunk sideway keeping your arms in the same position
– When you feel stretching, breathe out deeply and hold the position for 10 secs
– 1 set of 5 repetitions alternatively
4. Pelvic tilt bridging
This exercise helps reset your pelvis to more aligned position
– Lay on your back with your knees bent
– Put your low back to the ground filling up the space between your back and the floor
– At the same time, curl up your tail bone slowly and squeeze your buttocks (With those movement, your pelvis turns backward)
– Bring your hips all the way up and squeeze your buttocks
– Hold the position for 5 secs with breathing through your nose
– Bring your buttocks down on the floor
– Repeat 2 sets of 10 repetitions
5. Rectus Femoris (Quadriceps) Stretching
RF is one of four quadriceps muscles attached on pelvis and your knee
Tight RF muscle makes pelvis rotate forward
– Point your knee to the ground, feeling stretch on the frontal part of thigh
– If you can not maintain your position, put your one hand on the wall
– Hold 10 secs 5 reps each
6. Hip Internal Rotation Stretch
Mis-aligned hip joint can cause leg length difference and pelvis imbalance
If you feel one side hip is more limited, do more repetitions on that side
– Start with the 1st and 2nd picture stretching
– If you don’t have discomfort, you can use other leg to stretch further
– 15 secs 5 reps each (Do 10 reps on the more limited side)
7. Piriformis stretching
Piriformis muscle is connecting sacrum and hip joint
Tight Piriformis muscle can make pelvis and sacrum tilting one side
– Lean forward your body while maintaining your spine straight
– When you feel stretching, breathe out deeply and stay there for 15 secs
– 15 secs hold 5 reps each
8. Strainght Leg Raise
This exercise has multiple effect including hip flexor and core muscle strengthening and Hamstring stretching.
– Raise one leg with knee straight and ankle flexed up. Stop before the same side knee is bending.
– 5 secs hold 10 repetitions alternate each side
Recommendation for Check-Up from expert
1. If you have pain while doing exercise and unsure if you are doing correctly
2. If there is noticeable sign of leg length difference or pelvis unevenness
3. If this imbalance of your body is causing pain and discomfort in your daily life
4. If you want to have your customized treatment program based on your specific condition