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.
Hip Hook - www.alethaheal...
Tight Hip Twisted Core Book - www.alethaheal...
Aletha Health - www.alethaheal...

[@djkomedianne]

who else is stretching in bed??!!

[@jmillacutty]

lol how did you know????

[@tiajewels2820]

Me me me!

[@mariboni516]

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

[@AlethaHealth]

The Orbit ball is 4 inches in diameter. You can find it on our website at www.alethahealth.com/hip-flexor-release-ball

[@aziaazia540]

Where you buy it from I check in Amazon i couldn’t find it thank you

[@kin7069]

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!

[@AlethaHealth]

We're so happy to hear this!!

[@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.

[@AlethaHealth]

You're welcome! After you do that sequence, consider adding other exercises to strengthen the hip and core muscles to help stabilize the pelvis and hips/legs in this better aligned position. This will help the results last longer.

[@GeorgeKalopisis]

do you have any recommendation or examples of other exercises to strengthen the hip and core muscles and stabilize the pelvis?@@AlethaHealth

[@GeorgeKalopisis]

Is the hip that is rotated forward also the same side that the leg is longer on?@@AlethaHealth

[@AlethaHealth]

The hip that is rotated forward is typically the "longer" leg when lying down. But if you perform the supine-to-sit test, that leg would become relatively shorter when moving from supine to tall sitting. Does that make sense? You can check out some exercise ideas for the hips & core here - www.alethahealth.com/howto/hip-band

[@aziaazia540]

Can you explain more how you did your exercise please thank you

[@tanyaoldenburg2121]

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

[@loriwilliamson5738]

Life changing!!! SO helpful. Thank you!

[@karenpiraneo5426]

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!

[@AlethaHealth]

The more painful side is not always going to be the anteriorly rotated side. There are several potential indicators of a tighter iliacus that are mentioned in the book. There are also some other "tests" that you can perform to give yourself an idea of which side may be tighter. Also check out these videos: kzbin.info/www/bejne/hnSZdY2Zhticn7s kzbin.info/www/bejne/b2LGlH9qhph0pbM

[@jacoboverton777]

Sounds just like my story

[@carla89cc]

I found a great chiropractor who very gently puts my hip in place when im lying on my side. Do this after a 1 hour massage to relax the muscles. His training is different from the chiropractors who slam you into the table and that doesn't work!

[@kittenheels1958]

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

[@rachelcaswell4276]

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?

[@AlethaHealth]

Thanks for reaching out. When using the Hip Hook, did you use it only on one side of your pelvis? Or did you try both sides? We recommend doing both. See video below. kzbin.info/www/bejne/r4PEh5iogJygrck Soreness is normal the first few times using the Hip Hook, especially if you are very tight and have not pressed into these muscles in this way. Soreness may last 1-2 days, but could be used again (or in a different spot) depending on your level of comfort. You may consider using heat or ice, as well as light hip stretching or movement (such as going from a walk) to assist with the healing process. This sore feeling will get better over time as you continue to use the tool, as your body will adjust and your muscles will begin to relax. You may also want to try out some modifications for reducing the pressure of the Hip Hook, which we'll link below. kzbin.info/www/bejne/b2LGlH9qhph0pbM kzbin.info/www/bejne/hKeknKOfjpuBick

[@rachelcaswell4276]

@@AlethaHealth I did both sides! Thank you for your reply!! This is good to know. I’m on Day 2 now and feel tremendously better today! I’ll try the modifications the next few times and work my way back to doing it the classic way- great idea. Thank you for all your help!!

[@AlethaHealth]

@@rachelcaswell4276 you're welcome! Please feel free to reach out to us at [e-mail] with any other questions. Our team will be more than happy to assist!

[@hi2000au]

Really well explained. Thank you 😊

[@socloseagain4298]

Hey is this good for anterior pelvic tilt aswell?

[@AlethaHealth]

Yes, that's exactly what this is for :)

[@tiajewels2820]

Can you do this without buying more junk?

[@AlethaHealth]

You can see a practitioner or a manual therapist to have them directly work on the muscles for you. Or you can try using other tools that you may already have to see if they'll be effective releasing these key areas.

[@Emmanuelx13]

Anyone else never knew this was wrong with them and had issues with your knee/hip/foot/ neck/ shoulder ? :/

[@stargwynn1]

Can you do this when very pregnant?

[@AlethaHealth]

You should not use the Mark (Hip Hook) when pregnant. If you are looking to get your hip flexors released when pregnant, it would be best to see a practitioner for in-person treatment. However, you could skip Step 1 in this sequence and perform Steps 2 & 3 using the Orbit ball and the pelvis realignment exercise.

[@Chelsey_]

Where can you get a massage ball

[@AlethaHealth]

You can find the 4" Hip Flexor Ball and the Hip Hook on our website at shop.alethahealth.com!

[@nathanhansen3194]

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

[@aziaazia540]

Do you have an office so we can come and visit you because I have a problem my right leg is shorter than the l left leg so I need help thank you

[@AlethaHealth]

Our Founder has an office in Walnut Creek, CA and sees patients on a limited basis. If you wish to set up an appointment, please send an email to [e-mail]

[@aziaazia540]

I live in San Diego and Walnut Creek is kind of far from me. Do you recommend anything in San Diego thank you God bless.

[@AlethaHealth]

One of our affiliates, Jessica Curtis, is an awesome massage therapist in the SD area who is familiar with our products. Here is her account on IG to learn more and book with her - instagram.com/jcurt_bodywork/

[@PegLFields]

Where to get the hip hook ? Thank you!

[@AlethaHealth]

You can purchase the Mark (Hip Hook) on our website at www.alethahealth.com

[@bonniestewart4369]

Where do I buy a hip hook

[@AlethaHealth]

The Hip Hook can be purchased on our website, AlethaHealth.com! Also, check out this video for reference on releasing obturator internus with the Hip Hook! kzbin.info/www/bejne/Z6XPnX6Qot-pj6M

[@LogansWanderlust]

Who the heck has these tools at home???

[@AlethaHealth]

Lots of people have them!

[@aliciadionne6397]

Thank you ❤

[@barbaramazzocca4605]

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.

[@AlethaHealth]

The best way to know for sure is to get an assessment from a practitioner and have them tell you which side is more anteriorly rotated. Alternatively, you can try this self-assessment called the supine to sit test. Have a friend help you. kzbin.info/www/bejne/hnSZdY2Zhticn7ssi=hPiux-aHx0dGvWFB&t=229 ***If you don't know which side it is or if the assessments are not conclusive, you can skip the realignment exercise

[@paulzeman4723]

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?

[@AlethaHealth]

That's good to hear that things are going well with the Mark so far! Based on what you described, you'd perform the realignment exercise on your right leg since that side of the pelvis is rotated forward. The adductors are a group of muscles attach to various points of the hips and pelvis and can compensate when the hip flexors are pulling these areas out of alignment. If they feel tight, then you can try using something to apply pressure and release them too. If they are sore following exercise, then it's possible that these muscles are now being used properly since using the Mark and the 3 steps to get your pelvis and hips in a better position. Does this help? Does this make sense? Please let us know if you have any other questions.

[@DaniellePatoirMusic]

This is great thanks..

[@AlethaHealth]

We're glad you liked it!

[@stephaniewalton8061]

I would like to try the hook but I am an extra fluffy person and I am concerned about doing it incorrectly? Any advice?

[@AlethaHealth]

Each of our products come with a written instructions manual + video guidance and additional written FAQs on our website. By using these resources, many people find them simple to use.

[@sabrinasanders7936]

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

[@emmaeIIe]

The question is, once realigned, will the pelvis stay in the alignment?

[@AlethaHealth]

Yes, these 3 steps can help the pelvis stay in alignment too. You will also want to include other stretches and exercises that are recommended to you by your practitioner.

[@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

[@AlethaHealth]

If you don't have the Mark (Hip Hook), the best way to release the iliacus would be to see a practitioner for manual treatment. Releasing the back of the hip can be achieved using another massage therapy ball that you may have, or from a practitioner.

[@Brookadnb]

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 ?

[@AlethaHealth]

Please email us at [e-mail] with your questions and we'll do our best to help.

[@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 ?

[@AlethaHealth]

Did you test yourself using the "Supine to Sit" test that was referred to in the video? The more anteriorly rotated side typically presents itself as becoming shorter when going from the supine position to the long sitting position. You would then have your hands grabbing behind the leg of that shorter/anterior side and performing the realignment exercise to activate the glutes & hamstrings on that side.

[@GotyaSteph]

@@AlethaHealth your right I never realized that . When I stand my right leg is longer and anteriorly rotated while the left is short and posterior rotated . When I sit the right leg become shorter and left leg becomes longer I never rwealized that

[@GotyaSteph]

@@AlethaHealth I can’t wait to try the hip hook. I tried Pilates for 3 days and I couldn’t understand why my body was hurting so bad after and why my back was hurting and my knees and were hurting . I came home and just laid on the pso-rite to Release whatever tightness there was in my abdomen but it couldn’t quite get in deep enough . I can’t wait to use my hip hook to help this problem heal .

[@Sveta069]

@@GotyaSteph Have u got any updates?

[@GotyaSteph]

@@Sveta069 I haven’t gotten a chance to try it with my work schedule just been exhausted . I’m going to try it tomorrow for the first time and I’ll let you know if I feel any different in a week .

[@Acts-1322]

4th step: never sit in a half W style like you see her doing in this video! (Or sleep in a figure 4 on your side w/ 1 knee up)

[@AlethaHealth]

Be careful using the word "never" here. These positions are completely fine for some people and may not be for others if they are tight and restricted in their body's ability to move.

[@vikkialexander6686]

my right hip is higher than my left. which leg would i need to be pointing my toes down? would it be the right leg or left?

[@AlethaHealth]

We recommend that you perform the Supine to Sit Test to help determine which side of the pelvis is anteriorly rotated. This video linked below helps walk you through the steps to assess this for yourself. We linked you to start in the video where the explanation of the Supine to Sit Test begins, but feel free to watch the entire thing if you choose. Let us know if this helps. :) kzbin.info/www/bejne/hnSZdY2Zhticn7s

[@rachelzirlin4905]

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.

[@AlethaHealth]

Hey there! Below is a link to our supine to sit test video! We hope this helps. Let us know if there's anything else we can do to support you! kzbin.info/www/bejne/r4PEh5iogJygrck

[@subzeroproductions4548]

Will it be aligned like right after this or do I have to do it multiple times

[@AlethaHealth]

This will depend on how far out of alignment your pelvis is. You should be able to make improvements after doing it just once, but will likely take a consistent approach of doing the 3 steps to create a long-lasting change in how your muscles hold your pelvis in alignment.

[@sk8rchickxoxo13]

I have issues with both sides and I’m in constant pain. Where can I get the ball and the other tool you used? What are they called?

[@AlethaHealth]

We're sorry to hear that you're in pain and we believe that our tools can help you out. You can get the Hip Release Ball and the Hip Hook on our website at www.alethahealth.com :)

[@leslieridenour2734]

How can I tell if I have a hip tilted forward?

[@AlethaHealth]

Thanks for asking! Check out this video of ours that should help you out. Do let us know if you have further questions we can assist you with :) kzbin.info/www/bejne/mmmZn5ltlJWMobs

[@sunnythorat6929]

Thanks 👍

[@filukkasunivers2389]

im gonna try this

[@Karen-j5z]

Omg life saver!!

[@shanes8721]

I am currently dealing with dysfunction on my pelvis. Chiro adjustments last only for a week at max. Do you think adding Physical Therapy to my routine would help realign my pelvis permanently?

[@AlethaHealth]

If chiropractic adjustments are only holding for a week, that is an indication to us that the muscles that are responsible for holding your pelvis in alignment are tight and/or imbalanced. Seeing a physical therapist who can help you identify those tighter muscles and help release them for you, as well as help strengthen weaker muscles, could help support the chiropractic adjustments lasting longer...with the longer-term goal of helping realign the pelvis without needing additional treatment. Two muscles that are often big contributors to pelvic misalignment issues are the psoas and iliacus muscles. These are hip flexor muscles that tend to be tight on just about everyone. Using a tool such as the Hip Hook, alongside the Hip Release Ball, and performing the pelvic realignment exercise (all covered in this video) could be another great approach that you could implement to support your healing and alignment from home. Please let us know if this helps or if you have any other questions! :)

[@meradu2]

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

[@AlethaHealth]

Hey Radu! You are very welcome. We are happy our 3 Simple Steps video was able to help you! Reach out if there is anything else we can do to support you.

[@user-cl7fm1uc4r]

Could I get use a foam roller?

[@AlethaHealth]

A foam roller would not be a good option for releasing tension in the hip flexors. It is way too large and bulky. The Hip Hook is the best option because of its directness and precision.

[@bonniestewart4369]

Does this help obturator internus too?

[@AlethaHealth]

Here is a video on releasing the obturator internus. We hope this helps! kzbin.info/www/bejne/Z6XPnX6Qot-pj6M

[@windridr66]

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

[@alan4sure]

And? Still hurts???

[@danielcraig9666]

That hip hook is $200?

[@AlethaHealth]

Yes, the Hip Hook is sold for $199 (in USD).

[@kusaljoshua1328]

did this now my pelvis is broken

[@AlethaHealth]

What exactly do you mean by that?