Many people notice that one hip is higher than the other or that their pelvis appears rotated.. It could be that their pant legs seem to be different lengths or that their waistline appears ‘off’ in photos. In some cases, people might have pain and discomfort associated with it. Whether it’s due to a leg length difference or a general feeling of unbalance, I’m going to discuss a solution for you. But it’s important to note that when working directly on the pelvis as I describe below assumes that the pelvis is the cause of the rotation. Other areas can lead to a rotation of your pelvis as I’ll discuss at the end. Let’s dive into the methods that can help you realign your pelvis and alleviate any discomfort you may be experiencing.

Identifying a Rotated or High Hip

Before we begin any corrective exercises, it is important to determine if your pelvis is truly rotated or hiked up on one side. You can easily do this by feeling for two little bones on the front of your pelvis, they are commonly called the ASIS (anterior superior iliac spine). By placing your fingers on these bones, you can compare their height and alignment. Another method is to have someone take photographs of you from the side and front to visually assess any differences in hip position.

Stretching and Mobilization

One effective way to balance your pelvis is through a combination of stretching and mobilization exercises. If you have identified the side that is rotated forward or backward, you can begin by reversing that rotation. For example, if your left side is rotated forward, place your left foot on a step or stool while keeping the right foot on the ground. This movement flexes the hip and pushes that side of the pelvis, in this case, the left, backward. You can add to this rotational force by tensing the muscles in your legs for about three to five seconds, then relax. Repeat this process a few times to encourage a change in muscle length and tension in your pelvis. The contracting and relaxing of the muscles while the hips are in this position helps the body ‘reset’ the tone of the muscles around the hip and pelvis which might have been causing the rotation.

Watch this video to learn how:

If you are unsure about which side is rotated or if both sides are affected, perform the exercise on both sides. Adjust the height of the stool or step based on your comfort level. The goal is to create a gentle stretch in the front of your hip and engage the muscles involved in realigning the pelvis.

Joint Release Technique

The pelvis consists of a ring with joints at the front (pubic symphysis) and back (sacroiliac joints). To encourage movement and realignment of these joints, follow these steps:

1. Lie on your back 
2. Place a clenched fist between your knees.
3. Squeeze your knees together as much as you can for three to five seconds, then relax.
4. You may experience a click or pop in the front of your pelvis, which is normal.
5. Next place your open hands on the outside of your knees and push your legs outwards while maintaining resistance with your hands. Repeat this alternating squeezing in on the fist and pushing out on your hands three to five times.

By performing this joint release technique, you can help balance the joints in your pelvis and improve overall alignment.

Strengthening the Pelvic Muscles

In addition to stretching and mobilizing, it is crucial to strengthen the muscles of your pelvis. These muscles support the hips and aid in pelvic rotation. Follow these steps to strengthen your muscles in the pelvis, the video above demonstrates this exercise as well:

1. Find a step, such as the first step of a staircase or a plastic step.
2. Place one leg onto the step as though you were going to step up and extend the other leg behind you and over to the same side as the leg on the step. If your right foot is on the step, your left foot is behind you and to the right.
3. Reach up with the same hand as the leg you are standing on.
4. Engage your glute muscles on the side of your hip with the extended leg.
5. Step back up onto the step with both legs
6. After about 10 repetitions, you should feel the muscles working.
7. Aim for 15 repetitions on each side, and perform three sets.

This exercise combines stretching and strengthening to promote proper muscle engagement and alignment in the pelvis.

Lastly, if you are dealing with scoliosis and back pain, I encourage you to check out my latest online course “Scoliosis Symmetry Method” to start moving your spine right away. You’ll learn how to increase mobility and add traction to your spine. Go to: https://scoliosiscorrectionprotocol.com/ssm

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