BEST Exercises for Uneven Hips, Scoliosis, Pelvic Imbalance

[@sandra.b7207]

I'm so tired of my uneven hips

[@223dmr7]

Lord me too

[@andreacr1826]

Same here

[@illegalinfluence]

The most here.

[@CerahQ8]

Same 😫😫😫😫😫

[@peggyivey5828]

Me too

[@carolk6002]

Dr. Peebles, such an excellent presentation. It made a great deal of sense to me and using your ideas and exercises, I have a sneaking suspicion that I can fix my sacro iliac pain and pelvic unleveling. I am excited to get started.

[@DeniseLovenberd]

Thank you! I have discovered these exercises on my own by watching Instagram and KZbin fitness experts and fee INCREDIBLE!! So what you say will help more! I'm 54 and feel freedom in my body since a teen!! S-curve 35/45. I will watch all your videos!! This is so true!! Well spoken!! Reverse engineering here!!

[@nayohunt7696]

First time I've ever heard anyone say exercise one side more than the other. I've been asking this of professionals for years and they always say do both sides equally. That never made sense to me given the problem is usually weakness on one side. Thank you for this.

[@surjitchattha1397]

This is only if you have one side uneven already

[@helenapalminha3658]

The most serious presentation I have seen about this subject

[@surjitchattha1397]

Very helpful thank you you just saved from an appointment

[@rosemaryyoung4152]

I've joined your program. I am 57. I hope it isn't to late. I have mild scoliosis. I'm only a week in to the program and have already found some relief just learning to sit correctly. I just hope to undo some of the damage of poor posture.

[@putuyuniasri80]

Just the same with me.

[@DWMtukwila]

I have a short and weak left leg due to a motorcycle accident many decades ago. I have been a serious cyclist and even racer (in the past) and one who trains by totally listening to my body, however I cannot quite get to a point to getting all the twists and turns out of my hips and pelvis. I wish there were group classes where an experienced instructor would teach an exercise and also given instruction on specific exercises for the class and individuals. I certainly would go and even pay to each class. This is different than going to PT as it would be part of a lifestyle.

[@Chiroman527]

Great Info here. This video is a deep dive into the SI joints. One thing not pointed out is that there is no info presented about folks who have a Leg Length Discrepancy (LLD). I'm a 73-year-old man, retired. In 1966 I fractured my right femur playing HS Football (found it only last year while discussing with my Ortho Doc that You Tore the ACL as well which healed on its own further complicating the LLD condition) at age 15. The LLD was discovered as soon as the full Body cast was removed after 3 months - 1" short. That was left Unaddressed by the Doctor at the time - my parents didn't think to question what should be done. After some 16 or 17 years later, the Lower back started to ache with dull pain and stiffness. A Chiro I saw at that time circa 1986 told me as soon as he saw walk into his office, that "You ave problems! And You wIll have many more down the road". Man, was He right! He outfitted me with orthdotics for the right sneaker, but were no good for dress shoes. That stiffness traversed up the Spine, hips were uneven for years, and the LLD contribnuted to Dextroscoliosis of 25 degrees - Twisting and Curving the uppwer Lumbar Spine and creating Arthritis (OA) in various back discs and the facet Joints. Finally in 2012, I sought more diagnosis and relief. Had my shoes fully adjusted by an Orhtopedic Shoemaker. But the damage was done, and this would only stabilize further damage. The suffering was increasing as the Spinal spondylosis traveresed up the spine to the virtual Top of My Head. I hace Cervical Instabilities and per the 2012 MRI was informed that I have More Narrow Than Normal Spinal Canal ! All of this has affected my Central and Peripheral Nervous Systems - multiple sites of Mild to Moderate Stenosis and Degenerrative Disc Disease [DDD]. In 2018, after visiting a Rheumatologist who tested me for RA and AS (both Neg) told me that I have SI Joint Inflammation (per the X-Rays , MRIs) probably for many years. OA in both Hips, left worse than the right and OA in both Knees - Bone on Bone on the Right - the leg that was short!! The Doctor told me emphatically that Sacroilitis is "Ground Zero" for most, of not All, Back Issues - that out of balance Physiatry will affect the entire spine up to the neck. There is no Surgery to correct it. 6 Spinal Surgical opinions confiormed that. Pain management for the rest of my Life. I have been on a personal Mission to seek relief from personal Research of Supplemetation, PTs, Chiros, Doctors, etc. Thank God for the InterWeb for info discovery. Like this Video. FWIW, I wear self made Braces On & Off, after a layoff of a few years, have recommenced exercising (lighter than I used to) with aerobics and light weights, and I have incorporated much More Stretching that I never really did. And More consumption of Water - which I never really did. Bottomline, it is apparent to me that Ground Zero is in The SI Joints.

[@juliebrocklehurst-woods5247]

I’m 70 with a spinal fusion surgery done 58 years ago, with a single rod. Swimming laps 3 mornings per week is what keeps me going.

[@gailclay4905]

To Know thy self is an incredible gift…thank you for reminding us!!! Now let’s get to work♥️

[@QuietMindsIntrovertChannel]

Thank you so much you have the most excellent information! I have scoliosis and was misdiagnosed, And had a fusion that fused L4, L5 and S1. The fact that my spine is now fused to the sacrum means that the rotation is taking my hips with it. 15 years of chronic pain and the whole time it was actually the SI joint on my left side. That was the problem. No one in my area knew what to do so I was gaslighted a lot but oh well I sure wish I had found you sooner! I cannot find a physical therapist that will let me do one side more than the other. They all call themselves, doctors or physical therapy and it’s really disheartening because they don’t know what they’re doing but they try to keep me coming into a regular back protocol and it does not work! Thank you again. Your information is the best I have found and I have searched the world over!!!!❤️😃

[@TheOriginalDorkHole]

Hey, I think I have an si joint problem and pelvic imbalance. Should I work on si joint first or can I do something for both at the same time? Also do you have people that answer questions and give help if I join the core balance training? Thanks

[@cornieschuster]

I havev the same question

[@georgejordan4006]

This has been the most important video I've seen in on youtube! Extremely detailed and I believe may change my life,!

[@martijnvanschie]

I've been dealing with pain in my left glute and leg for over 4 months now. Been with the fysio since three... most of the time the pain relief was for one day and then became worse then before dropping after about 4-5 days. I went to the dokter who said I had a pelvic tilt so i went to the chiropractor last week.. one day I felt like reborn but then it went down hill and I ended up in bed for two days now as I can not wolk due to the pain. I think your video makes so much sense... it's not the bones... I think the muscles are just pulling everything back unaligned after a session. I now have no clue what to do then wait for the pain to drop and then slowly start exercising as in your video.

[@k.l.hollister8128]

This makes so much sense. Thank you for this. I’m really glad I found your channel.

[@teketelewalaye7908]

thank you very much it is very helpful, it chnages my attitude

[@ayubmohammed214]

Nice good information

[@amarpratap3102]

I have this..Scoliosis(R>L) along with l5 over s1 spondylolisthesis. I have had tight right hamstring and glutes. But, now my whole right side of body hurts. Primarily, in the right side of neck. If I sleep side ways my back hurts and if I sleep straight my neck hurts😢. Anyways, thanks for your breathing technique. That video helped me a lot

[@ninedynastystore]

Feel better! Maybe try some binaural beats and healing frequencies. That's helping me a lot with the pain lately and stretching. Healing for us in Jesus name 🙌🏼🙏🏽

[@MisaosSpotlight]

Thank you for your true healing instruction to listen within for our healing. My profile pic is at least a decade old lol and my scoliosis is the only thing to have taking my age at 54 I've been mostly unaware so not doing any preventative and now my body is feeling it as it has changed. I truly appreciate your words and clinical insights alike. Links to more along lines of severe disc degen, Scoliosis please. Love Light and Aloha

[@BlackPearlMirage]

Thank you i have hip tilt iv been doing these exersides snd my legs are so shakey when i do them

[@ihssanghazy3663]

Thank you so much for this, I was thinking of what your day but I couldn’t explain and my body was saying things that I couldn’t explain to the doctor treating me and you explained it perfectly

[@RRS20231]

My life 😢😢😢😢😢😢so many struggle

[@jazw4649]

S curve here... I bought a saddle stool for sitting. I totally recommend if you sit all day, such a game changer. I love the bosu ball for supported exercises too.

[@karenmeyer1995]

How do you use the bosu ball ? Thks

[@johnhodgeman3980]

Do you have a program for si joint dysfunction? Hypermobile as in si joint ligamentopathy. I have started doing some hip impingement stretches, mostly for internal rotation. The mcGill big 3. What do you think of mcgill and his view on back issues? I hear his book is good but unorganized and he doesnt address si joint, which is my chief complaint.

[@deccy_boi5569]

I spent many years carrying my school backpack on the right shoulder and not the left. Now I have noticed my stance is shifted and most of my weight is on my right foot and my left side is weak which causes pelvic tilt.

[@AbigaleNolan]

I have a curved spine because of the same reason. I carried my school bag on my right shoulder, and by the time I was 18 years old, my spine had significant damage. My spine is curved greatly. I suggest getting an x-ray done.

[@beniciabowcher-royce7661]

Have you done any videos to help stop a knee turning inward please, it's causing me a lot of pain

[@melissaharding]

I think it’s from that hip turning inward too- and weak glute med on that side?

[@MoXyiD]

ive legit got 5 degree tilt on my hips. hopefully i can fix that! i think its definitely contributing to my pain

[@debrameyers3517]

I am very impressed by this natural movement and simultaneously feel hopeless because of acute pain due to scoliosis and cervical and lumbar stenosis. I am a female in my sixties and have been very active working out since mid twenties and now cannot maintain any muscle tone esp in core. I can however walk, even long distances., becausei push myself. The only core i can do is pelvic tilt, without moving arms and legs. I have tried various simple core execises...All a disaster leaving me in more pain. I have appoint,ent with PT eval at end of month, however not too optimistic about it.

[@debrameyers3517]

Feedback is welcome..If I listen to my body, it is telling me to just do some stretches and walking and improve posture and stay away from lifting....

[@emilio5737]

Instead of so many theoretical considerations, it would be way more helpful to define a condition and explain a solution: if you have this, do that; if you have that, do this. And maybe you may cover a range of basic, common situations and the proper solutions.

[@Claire-cj6nn]

It doesn't work that way. Also after surgery.. there is no knowledge about the right rehab. It is awfull. You really have to step up for yourself here. Nobody else will. Even when you work with a pro .. it is teamwork.. if they are not on board.. go find another one who will.. this guy offers you good tools for this.. if he had been around 8 years ago.. I wouldn't have been so unlucky. I have had ..30 pt's .. not even one knew how to brace properly.. couldn't assess relationships between hips back and pelvis. Not even at the national university rehab centre in my European country ... I have been lucky to have a medical background and went looking relentlessly for solutions. And I am still learning.. But I wasted so much time.. I wish guy like these had been around back then... I could have prevented so much more structural damage to my spine..

[@mmtnews4192]

My exact thoughts

[@bashkimbreznica3357]

You are amazing

[@JamieHOTT13]

I need help my left glute is weaker and im 3.5yrs working out and right hip is higher and hikes up during certain movements as well , i get right side ql pain during right leg walking lunges, right leg b stance rdls, i do single leg workouts and the same weight on both side but yet my left glute still won't get stronger, i can barely stand on left leg single leg because my whole body shifts towards my left leg, and hip drops on glute bridge, im also quad dominant and having trouble growing my upper glute shelf , what can i do??

[@artvibral]

thanks so much

[@amber6602]

Hi, Dr. Ryan 😊 Im wondering, if Longboard skating also can be gut? Sureli, slowly and consentrating on the exact doing it right? Im 45 and start doing it like two weeks ago, and i must say, doing it right helps the lower back.Wenn you stand on one leg and doing the push with the other the right way, your core is very nice engaged. Im also start to use both legs as a standing leg to be sure not to get any imbalances. Thanks

[@msyy2719]

Please answer me when u see this! if u have lumbar curved to the left scoliosis and uneven hips. The right hip is higher and the left hip is lower. How would u do the one leg up exercise ? do I do on both sides for every exercise you said? how long? please let me know🙏🏼!

[@sebastianjakobsen548]

my right hip is highest. When doing single leg brigde is it then my right hip that should be in the air?

[@BlackPearlMirage]

Iv been realizing that doing bridges my back cracks after doing them

[@faliexedward]

I have to injured in left ankle bone after surgery i noticed my hip is unbalanced, when i stand look my left leg shorter then right leg what can i do please help me

[@jessicasanchez2997]

The ligaments on my pelvis and si are extremely loose and unstable so doing exercises like the bridge will create more damage and pain Do you have some other workouts where I can somehow workout my glutes without putting too much pressure?

[@johnhodgeman3980]

I have si joint ligamentopathy and various points of tendinopathy all in the pelvis, hips, glutes, hamstring, ankles, plus disc issues. I've done bridges and it has not made my pain worse doing bridges. Bridges are supposed to draw the joint in. Do you have an si belt? I would recommend getting an si belt and wear it all the time, even when you sleep. Dont wear it tight. It should be snug but not suffocating. If it's that unstable for you, you can do exercises with the si belt. Walk with the si belt, too. Every day. The si belt, if worn correctly, will take pressure off your QL and emphasis your glutes and hips. I'd rather have my glutes and hips fatigued than my back. For a long time, still not over it, but I couldn't do anything glutes because my hip flexors were super tight and painful and I had psoas dysfunction. still do. What has very slowly started to help was getting good massage work on my hip flexors to loosen it up and shockwave therapy. Shockwave has been helping me. With this stupid si joint, it's not enough to do exercises. You need to address nerve entrapment due to adhesion and myofascial dysfunction. Then the stretching and strengthening can hopefully do its job. You have to get stacked and straight and work on breathing and address nerve entrapment. This is what I'm only now starting to understand. I tried PRP and I was pain free for a long time but now it's back. Rather than go for another shot, I think this shockwave and working on getting stacked is the key here. That and wear the si belt to give it a break. I know that wasnt the answer you were looking for. I'm not the guy who posted the video obviously. But I hope some of that helps.

[@shrilakshmi4238]

To begin with sit upright on your sit bones on a bench or stool and start squeezing your glutes.. singke and together …

[@non6129]

he said that the normal bridges are the best for si joint dysfunction I'm not sure about this unilateral bridges

[@non6129]

​@johnhodgeman3980 do you have scoliosis lumbar with a pelvic tilt ? I'm struggling with the bridges bc my pelvic is tilted

[@kurilladesign]

Yes muscles will pull bones!!! Out of place

[@susmithageorge1566]

Hi, could any one please tell whether uneven hips is because of scoliosis

[@sebastianjakobsen548]

so on single leg bridges, the leg that is up is the leg your training ? :)

[@trudyholmm7551]

I have left forward hip rotated to the right . My right hip is backward . Should i lift my right leg on the single glute bridge ????

[@karinasaarenpaa6693]

Amazing! Thank you once again for little thongs to apply to a daily routine. Side question..when do you know its time to remove the support ofbthe si belt..would pain be any indication? Ive worn it pretty much solid minus sleep for the past two weeks..and now im really noticing that it is actually causing discomfort is thst maybe a sign its time to remove it?

[@CoreBalance]

Hi Karina, thank you so much for your comment and gratitude! Dr. Ryan advocates for listening to your body in situations like these. It's your best guide throughout this process, and if it seems to be hurting rather than helping, it may be time to transition to wearing the belt only during high-intensity activities. I'd like to share this video, which is from our previous livestream where Dr. Ryan provides a comprehensive strategy for gradually weaning yourself off the use of the SI belt. You can watch it here: kzbin.info1zUWau3VyJE?feature=shared&t=634. I hope this helps!

[@trudyholmm7551]

My right leg is weaker , heavier than the left ??

[@kiransurya6598]

My left forward

[@trudyholmm7551]

Same thing .

[@tamton7873]

5:04

[@annalarson2914]

Our bodies were not designed very well.