To correct a lateral pelvic tilt do I exercise both sides or only the higher lower hip?
If you have a lateral pelvic tilt, it means that your pelvis is tilted to one side. This can cause pain in your back, hips, and knees. To correct a lateral pelvic tilt, you need to strengthen the muscles on the weaker side of your pelvis and stretch the muscles on the stronger side.
Do you exercise both sides or only the higher or lower hip?
You need to exercise both sides of your pelvis, but you will focus more on the weaker side. If your right hip is higher than your left, you will need to strengthen the muscles on your left side and stretch the muscles on your right side.
Here are some exercises that you can do to correct a lateral pelvic tilt:
- Glute bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up until your body forms a straight line from your shoulders to your knees. Hold for a few seconds and then lower back down.
- Clamshells: Lie on your side with your knees bent and your feet together. Lift your top knee up towards the ceiling, keeping your feet together. Hold for a few seconds and then lower back down.
- Side plank: Lie on your side with your legs extended and your feet together. Prop yourself up on your elbow and lift your hips up until your body forms a straight line from your shoulders to your feet. Hold for a few seconds and then lower back down.
Repeat each exercise 10-15 times on each side. Do 2-3 sets of each exercise, 2-3 times per week.
In addition to exercises, you can also stretch the muscles on the stronger side of your pelvis.
- Hamstring stretch: Stand with your feet shoulder-width apart. Bend over and reach for your toes. Hold for 30 seconds.
- Quadriceps stretch: Stand with your feet shoulder-width apart. Bend your right knee and grab your right foot with your right hand. Pull your heel towards your buttocks. Hold for 30 seconds.
- Calf stretch: Stand with your feet shoulder-width apart. Step forward with your right foot and bend your left knee. Keep your right heel on the ground and lean forward until you feel a stretch in your right calf. Hold for 30 seconds.
Repeat each stretch for 30 seconds on each side. Do 2-3 sets of each stretch, 2-3 times per week.
By following these exercises and stretches, you can correct a lateral pelvic tilt and relieve the pain it causes.
FAQs:
What is a lateral pelvic tilt? A lateral pelvic tilt is a condition in which the pelvis is tilted to one side.
What causes a lateral pelvic tilt? A lateral pelvic tilt can be caused by a number of factors, including muscle imbalances, leg length discrepancies, and poor posture.
What are the symptoms of a lateral pelvic tilt? The symptoms of a lateral pelvic tilt can include pain in the back, hips, and knees, as well as difficulty walking and standing.
How is a lateral pelvic tilt diagnosed? A lateral pelvic tilt can be diagnosed by a physical examination.
How is a lateral pelvic tilt treated? A lateral pelvic tilt can be treated with exercises, stretches, and orthotics.
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