Pelvis Twisted To The Left? - Don't Make This Common Mistake (FAST and SIMPLE Corrective Exercises)

[@ChaplinPerformance]

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[@Dr_Jekyll23]

That is literally the first and onyl advice that helped me with my twisted hip. It is in the exact position mentioned. I have been searching the internet for years and have consulted numerous doctors and physiotherapists and have never found anything on this specific hip position. I had pain in my right back side for years and due to muscular imbalance I had cartilage damage in my left knee that I had to operate on. My spine was constantly twisted. Without exaggeration, nothing has helped except this video. Thank you from the bottom of my heart!

[@ChaplinPerformance]

That is so awesome!! So happy this was so helpful for you!

[@MegaMusical10]

Me too exactly the same story as yours for 15 years. Thank God!

[@YouilAushana]

PRI to the rescue.

[@wouterverheyen9159]

Absolutely the right Information I was looking for! Thank you so much!

[@yanjiechg]

Agree, only one worked amazingly

[@okayhax7500]

Holy crap, I've been foam rolling, doing trigger point therapy with a tennis ball etc for months with no progress whatsoever. That pushing the heel on the wall exercise just relieved a ton of pain. Thank You! subscribed.

[@maryjomagar7154]

Always happy to see you again! This video hit home because I had a very difficult time figuring out which way I was twisted in that I had a lot of muscle deception. Speaking again of metaphysics, two books that helped me tremendously are Brown Landone’s “The Greater Spiritual Responsiveness of Body and Awakening the Brain Spirit” and “Unconsciously Freeing the Body.” Brown Landone was a prominent, early neurologist. He developed an effective metaphysical method for addressing muscular/neurological paralysis/contracted muscles. Landone had a long room built, light-proof, sound proof, with a mattress floor, and temperature control. He would put a patient in the room alone, naked, with the instruction to think or do whatever the person felt inclined to think or do. Landone found that after an initial period of insightful anxiety (lasting days or months, depending on the patient), the patient would then begin to relax in the room. At this point, Landone would tell the patient to “do what the body tells you to do,” his theory being that a complete custom rehab program existed in each patient once anxiety and conscious thinking were out of the way and the muscles could begin to instruct themselves. I tried this method, and it did work for me, not in some miraculous way, but it indeed helped me more than anything I had previously tried. Around that time, I found your channel, one of those early videos you made on lateral pelvic tilt in which you demonstrated some simple kneel-and-reach movements, and that was long after I had given up on KZbin, so I was not receiving algo-recommendations anymore. Sorry this is so long, but something else about Dr. Landone is that he was a classical pianist, and he claimed that he often could release muscles by having a patient hum, intoning A flat below middle C. One of the reasons that I enjoyed Brown Landone’s books is because he was not a professional mystic, but a practicing physician. He did not really advocate “spiritual” practices, e.g., meditation, etc. Why endeavor to transcend the ego and the material world when those are tools for living, not denying, and in fact, they can contribute to appreciation of both worlds.?

[@ChaplinPerformance]

Hi Mary Jo, Always great to hear from you. So interesting how music and medicine can intersect. I have also found that through creating resonances at varying levels of the body through singing or humming, we can help to awaken our sensation of an area and simultaneously help us to relax into the vibration. When you think about it, tension in a given area acts as a dampener to vibration of mechanical sound waves, so by learning to produce a pleasing and resonant tone, we not only are leveraging controlled and coordinated respiratory mechanics and balancing the autonomic system, but we are also creating feedback to our body to relax into the resonance. Any push and increase in tension throughout the system at that level will only dampen and thus reduce the resonance. I also agree that we do not all have to become monks who are fully enlightened to reduce our suffering and help others to live their best lives, but some degree of spiritual fluency can certainly help a great deal. I'll have to check out the book at some point... although right now my reading list is only getting longer and longer. Thanks again for watching!!

[@drbachimanchi]

May be only video on entire youtube which addressed this issue ...really really realky grateful to you

[@loriwilliamson5738]

Love your channel! Found it through PRI! Keep your videos coming. Each of you have different cues sometimes which can really make the difference.

[@ChaplinPerformance]

Thank you so much I am glad they are helpful!!

[@Rizzvisuals]

I can honestly say I’ve been dealing with this and nagging pain and tension all over. This video was thorough and incredibly helpful and literally felt results immediately. I know after years it’s going to take a bit of work, but for the first time in a long time I feel like I’m making progress.

[@ChaplinPerformance]

So happy to hear this was so helpful for you!!

[@rybacksmith2672]

Are you fixed now?

[@peynattyl]

Right shoulder lower than left. Intense lower back pain. Tinnitus, more so in right ear. Buzzing down my leg. Will try the exercises now and pray this cures the above issues. Driving me crazy 😒

[@blackorchid1953]

Good luck ..: I hope you find relief and balance ..: hand in there 🙁

[@Goran78]

I haven't seen this first exercise anywhere else, but it really feels great. Thank you :)

[@ChaplinPerformance]

So glad it was helpful! Thanks for watching!

[@jayaramj9630]

I tried the Deadlift and it worked. Thanks a lot.❤❤❤

[@consistentme22]

Ohhhh... A right orientation can make you start turning to the left. Wow, that makes more sense now. Now I understand what Bill means when he says you may need to first go back on the right before trying to capture the turn. And, yeah, that whole right posterior side between the lower rib and upper hip gets completely gunked up. Thanks for the insight, Doc.

[@ChaplinPerformance]

Yes exactly. Otherwise you’ll just reinforce orientation to the left without recapturing relative motions between the lumbar spine, pelvis and hip. Pretty cool stuff actually!! Glad you enjoyed the video!

[@ChaplinPerformance]

This is a good plan for sure

[@uboobly]

@@georgethaddeus9170 Can you tell me how your pelvis pursuits are going, what corrective order you did ? I think we have the similar orientations and Im bothered that wasted time standing on my left heel PRI style without addressing & instead reinforcing the Anterior displacements first

[@uboobly]

Erick what's your status now? Seems we share epiphanies and the same confusion on Bill's statement about coming back.

[@consistentme22]

@@uboobly I'm experimenting and still listening to my body at this point. I started with campo deadlifts with a left foot lead but I think a made a mistake with dumbbell placement 😅 I went with a contralateral hold in the beginning(2-3 weeks, I'd say) and noticed an odd, and I think undesirable shift, in my hips. Stopped for a week and switched to ipsilateral campos and started noticing an interesting change; I can feel my right heel now when I walk and stand... and a newfound muscle on my right glute. I feel more 'grounded' on the right side, if you know what I mean. Felt as if I was walking on a partially rolled heel(lateral side) before that. And somehow, some way, it's affecting my whole ride side - knee, pelvis, low back, shoulder, neck and even my elbow and wrist(!) which is really weird. Without going into detail, it feels like my body wants to 'snap' back in place 🤷 Not sure what to make of it. I've had this problem for about a decade so I don't expect any quick fixes. It just feels like my body is slowly expanding each day, so something is happening. That's the feeling, at least. Gonna give it 2-3 months and see what happens. I'm in no rush, really. I've taken time out of the equation because it only adds stress to the problem 🤙

[@Clariselol]

amazing video, explains why my ribs on one side always feel so fking tense. when i get stressed it gets so tensed i feel like i will faint

[@bethml854]

This was such great advice! I’ve been trying to keep my left hip shifted back, but I’ve ignored ‘untwisting’ to the right . Love these contrarian (or perhaps just nuanced) PRI takes.

[@bethml854]

Definitely feel the right lower back opening up

[@ChaplinPerformance]

That is so great!! I'm glad you enjoyed the video. Contrarian? PRI? Not PRI? Hard to tell... lol!

[@bethml854]

@@ChaplinPerformance Oh right. I’m not exactly sure what strictly counts as PRI or not, but that’s how I originally found your channel so I associate you with it!

[@ChaplinPerformance]

I think PRI is how we all got here lol!

[@uboobly]

@@bethml854 What's your pelvis status? I'm identifying with comment a lot. What corrective actions are you doing now?

[@sbybill3271]

Great exercises. I have two questions: How many reps and sets of each exercise need to be done? Is the fix permanent or requires continuous exercise routine?

[@11216mel]

Good questions

[@aslitegmen2305]

Why this channel has very few Abonnenten!! The explanations are the best i have ever seen!! Thank you very much for all your good work and best explanations

[@ChaplinPerformance]

Thank you so much I appreciate that!!

[@petea4216]

Hi Greg, Thanks you so much for all your videos. I've watched lots of them and they are very detailed and well explained! I'm slightly confused though, as my situation doesn't quite fit any of the descriptions and therefore I'm unsure about which exercises to follow. My situation: - Right hip forward (NOT left as in video) - Right hip high - Pelvis twisted to left - Right shoulder lower - Right foot points out slightly more than left - Intermittent left side lower back pain - Left side muscle chain feels inhibited/weak - Inside edge of left foot doesn't contact floor properly (even when just standing!) Can I just follow the exercises in the video, or should I modify them? I don't want to exacerbate things. Any advice would be much appreciated. Thank you!

[@ChaplinPerformance]

This video will likely work well… Getting the right side back and the right chest wall to expand (global right rotation) will be helpful. Push left inner heel towards the right

[@petea4216]

​@@ChaplinPerformance Amazing, thank you so much!

[@hensenh1503]

in what instance would you hold the dumbbell on the left hand when performing the 1st exercise, with the right foot back?

[@sandhyasuri5368]

Wonderful. Thank you. Any advice on reps? Or is this more movement retraining ?

[@JakeMGolle]

How often should I be doing these exercises? Daily? How long should I do them before expecting to see formidable results? Or change course if nothing changes?

[@ChaplinPerformance]

These types of exercises will help you build the foundational skills and awareness. The thing that gets these changes to "stick" or get noticeable results is taking those skills/awareness and integrating it into a progressive training program

[@Note-dy6yd]

I try to simplify the complexity for myself. Am I right about these points? 1- One sign of twisted pelvis is that the bellybutton always moves to the same side of the twist, not being vertically aligned with the chin. 2- It makes the foot of the opposite side look shorter. I will pose a question after that. Thank you very much for the video.

[@ChaplinPerformance]

I'm not sure if it would always make the opposite side look shorter. And to be frank, I'm not really sure about the belly button anyways. Remember that static position is not what we really care about, but rather having access to all the possible positions, so that our resting position becomes the sum average of all available options.

[@Note-dy6yd]

@@ChaplinPerformance Thanks for your time! I still don't know if the first or second exercise is for a pelvis that is twisted to the left or right. Such as: In the first exercise - lying down position, the right foot is on the wall. In this exercise is the pelvis twisted to the left or right? In the second exercise - standing position, the right foot is to the front. In this exercise is the pelvis twisted to the left or right? It can not be for both since one side of the rib cage is in extension and the other side is in contraction.

[@alocin110]

Thank you Doc. Very nice demonstration and explanation. I have tilted pelvis will try this. I cannot walk straight I have to tilt towards my left shoulder to walk with less pain. I do have an appointment with an osteopathe after that I will follow your exercies. Thank very much. God bless you for helping people.

[@maryjomagar7154]

Separate post about something else you might find interesting: Years ago, I took a yoga class instructed by an Indian man who was 93 at the time. He had worked in the computer/tech field long before the Internet era. He had originally been trained in classical Indian music, which, as he explained, had all kinds of astro-theological implications, which were analogous with computer systems. He had all kinds of theories on sounds, including a very involved thesis on the bell that opens and closes the New York Stock Exchange, I only wish I remembered all that he talked about! As a boy, he had loved American films, and he made a lifelong hobby of studying film scores. He always began and concluded his yoga classes (which, by the way, were very gentle, nothing like the modern yoga) with the love theme from the 1958 film “Inn of the Sixth Happiness,” which he played on his sitar. From what little I recall, he explained that something in the “progression” of this particular melody had a direct relationship with the illiacus, which according to him, could be the root of all evil in the body. Thanks to KZbin, it is easy to hear this film music, and I often listen to the entire suite, but I think the secret may have been in the sitar somehow. Here is a link to the music, the love theme is at 1:20 - 2:47. kzbin.info/www/bejne/naWvqaSjj5uol8U

[@jesusservin2395]

what can be a third exercise added to this routine front foot elavated splits squads? left foot lead!

[@ChaplinPerformance]

I’d probably be doing both sides… starting with the right mostly likely

[@graceintheplace13]

Thank you for the information! I was wondering how many times I should do these exercises per week and if I did them the prescribed amount, how much time I should expect to notice change?

[@easybrz]

Thanks for the fab content. This helped me get a bit of relief from my lower back pain and tightness. However I still have limited hinging mobility in my right hip which I believe is due to a downstream issue with my ankle which I sprained a few years ago and never got treated. Also I believe a consequence of this is I cant put weight through my right heel properly since leg and pelvis are not aligned properly. Any advice on what ankle alignment drills I could try? Great if you could do some content on ankle alignment/restoration.

[@Stinkyfisher]

Have u adressed this issue?

[@marcnatali6120]

as stinky said, did you manage to fix this?

[@camcam4408]

Hi Chaplin, my right side pelvis is up and back and my left side pelvis and down and fwd making my left leg longer than my right leg. I am struggling to find this position in your videos, can you please point me to the right place or excercises? Thank you kindly for helpful instructions and deep knowledge on this topic.

[@AbhiBhardhwaj]

I did the first exercise right foot on wall but this caused excessive rotation of left leg while walking .

[@narnienoonoo3220]

@Chaplinperformance Ok, so if I am rotated to the right and have a hip hike on the right do I do the opposite leg with the left on the top for the 90/90 excercise? Any feedback would be helpful 😊

[@jimbofraggens]

First time ever seeing something like this... I've been suffering with someone similar for a decade now. lets give this a whirl!

[@ChaplinPerformance]

Hope this is helpful!!

[@HdsbbaKdksi]

Thank you very much! A question: In the last exercise when you go down and exhale, is the support in the right or left leg?

[@sakshisharma9702]

Do you have any information or videos to treat pelvic floor dyssynergia?

[@ChaplinPerformance]

No I don’t have any about that specifically, but working on breathing mechanics and movement together is usually useful.

[@BobSloan-e5c]

Dr. Chaplin…thank you for your informative videos…especially this video. This video described my issue and answered the question as to why my previous experience with PRI did not work. I was provided a protocol for a LEFT AIC pattern. Could you provide a protocol for the pattern described in this video? Of course I would provide payment for the program. Thank you for your help.

[@ChaplinPerformance]

Hi there! I do virtual coaching, where I can design a customized program for you. If interested, fill out the application at my website!

[@altruism6885]

I have this exact pattern but wanted to be sure I didn't have the rare right AIC pattern before doing these exercises. I tried an adduction drop test with someone but both my legs just flopped down. My question is could this mean I don't have neither left or right aic but just this pattern? Should I do these exercises?

[@ChaplinPerformance]

The adduction drop test is one of my least favorite tests. I don't believe it truly says much about anything. With that said, from a PRI perspective, negative adduction drop test would mean you are neutral. If that's the case (or if it isn't), you should probably be focusing on training that creates long-term health & performance adaptations (i.e. strength or endurance training).

[@jsohaoli9928]

Hi, my pelvis is rotated to the right, so the left hemipelvis is oriented to the right, with consequent discomfort in the right lumbar area and right hip. Which leg should I do the exercises you suggest on? Thanks for all you do

[@ChaplinPerformance]

Hard to say without more context. We can be oriented to the right on different axes which will change exercise recommendations.

[@jsohaoli9928]

@@ChaplinPerformance The pelvis is rotated to the right on the transverse axis, perhaps this is clearer

[@nursejacquie1975]

I just discovered your channel and appreciate this great video. Question with history. I have mild central cord syndrome but I have been been able to remain active as a nurse/paramedic. I recently had iumbar spondylisthesis with rod placement al L3-5 and synovial cyst drainage. Since surgery I have a L hip drop with L knee hyperextension and R outer hip tightness and pain. Weight bearing is painful, MRI is negative. Pt has been unsuccessful. Would a feeling of "falling to the left and L foot feels floaty on the ground' sound like I'm orienting L ? I just started your exercises and already feel different muscles activating. Again, thank you for the service you are providing.

[@ChaplinPerformance]

Thanks for watching the channel and for your comment. It’s hard for me to weigh in on what might be going on without assessing you. However, with your description of the hips and knees, along with the initial positive response to activity, it sounds like you might be on the right track with these exercises. When in doubt, assess before and after to get an idea of what is working for you!

[@AbeC116]

What are the names of the muscles being Strengthened?

[@ChaplinPerformance]

No muscles are being strengthened here, just trained in a different position

[@consistentme22]

hey Doc, I started doing staggered deadlifts since the release of this video - left foot lead because I'm pushed way forward on the right - and I have some questions. 1) are you suppose to keep your abdominals engaged throughout the exercise and breath against active abdominals? compressing in the front to expand more in the back? it's just a thought and 2) I've noticed that during the exercise, during the descent, my hips tend to shift back AND to the right. it's like my whole body tries to turn to left while I'm going down. is this normal or should I be resisting this turn? thanks in advance Doc 🙏✌️

[@ChaplinPerformance]

No don’t worry about what your abs are doing, just load the movement sufficiently. And in terms of the direction, you want to let the stance do the work. Your intention is to shift the hips back.

[@dorothynichwander3029]

This video totally confused me. I still don’t know if I am off on the right or left.

[@wangechisally7699]

I have a twisted pelvic tilt on my left thr hip it's really stressing me and still limping 3 months post Op

[@高峻峰-c1d]

Excuse me sir, what are the typical test results of this type you mentioned? For example, raising the legs? Hip IR or ER? and the OBER' test.

[@ChaplinPerformance]

This depends on the individual. But definitely a loss of both ER and IR bilaterally. ER worse on the right. More than likely you’ll also see IR worse on the right than the left by the time the pelvis starts to twist back to the left. I don’t use ober as it’s a pretty crappy test. Lots of ways to set it up wrong or interpret it based on existing confirmation bias.

[@高峻峰-c1d]

Thank you very much for your reply sir. Bill Hartman also doesn't like using the Thomas test, so how do you confirm if a person's hip flexor muscles are tense? @@ChaplinPerformance

[@Prunesquallor]

I'm more left side dominant so my pelvis is twisted to the right. Would these exercises still work for me if I just do them on the opposite side?

[@baderqassim3248]

You are a wizard! This has an immediate effect. To make it stick more, should I also stretch for assymetry? For example: QL, HIP rotators, and hamstrings? Or is the workout in the video alone sufficient?

[@ChaplinPerformance]

Stretching isn’t something I usually advocate for in this context. I can’t say anything for sure without assessing you though

[@baderqassim3248]

@@ChaplinPerformance Thank you! How can I reach you online? Perhaps zoom?

[@JoaoSiebinho]

Hi, my left hip is higher then my right hip (ans I've got the pelvis twisted to the left) . So the space between my left ribcage and pelvis is more tight instead of the right side you've said. What do I have to do?

[@jabezwickens]

Hey man good video , may I know what do the assessments look like in these individuals? And I thought the oblique orientation would be a more forward on the left side

[@jabezwickens]

And I don’t understand why in the first exercise if we want to pull back right side why would we push out right forward

[@ChaplinPerformance]

Limitations in right ER and IR measures. More A P compression on the right. Oblique pelvic orientation plus center of gravity shift will give you more forward on the right. The right foot pushes into the wall in the early to mid stance phase of gait to delay the forward pelvis position on the right. It also helps to push back towards the left. There is not one single oblique pelvic orientation. That might be your confusion

[@jabezwickens]

@@ChaplinPerformance which means these individuals tend to be biased more mid/ late stance? from what i understood the intention of the right foot slightly forward is mimic the early to mid stance and pushing out is to recruit some external rotators to pull the right side of the pelvic back ?

[@benjones6288]

Just tried these exercises and they seem to have a positive effect, I also have tight hip flexors on the right side, should i follow your video on this or will this interfere with the exercises to untwist my hips?

[@AbhishekGupta-nh9lb]

Hi...how can I connect for one to one consultation. Seems you can help me.

[@ChaplinPerformance]

Hi there. Shoot me an email at [e-mail] I'll be able to get you set up from there

[@carboncrank2250]

If the pelvis is twist to the right, would we do these exercises on the opposite side? Right hip is further back causing leg length discrepancy. Left leg has upper quad hip flexor pain/tightness on external rotation.

[@bidoof22]

Did you find the answer to that? it makes sense to me that it works the opposite way

[@carboncrank2250]

@aBrick2theKnee this video made more sense and helped a lot. kzbin.info/www/bejne/a3W3qI2wqbuhpbs Still, that left tfl/hip flexor/upper left quad area has trouble.

[@bidoof22]

@@carboncrank2250 thanks a lot!! this video made much more sense to me!

[@bbb7331]

Hi, In addition to pelvis twisted to the left, I have a twisted leg on the right where a knee caves in when I pronate the foot. Can I do these? Will it also untwist the right leg? Or do you recommend to start with something else? Thank you

[@Christopher-jf2ju]

I didn't understand the first part of the video very well. I can I tell myself which way my pelvis is twisted and what signs are there. Currently I have pain on my lower left side where the spine meets the pelvis and the erector spinae on the left side has been giving me trouble for years now. Which way do you think my pelvis is twisted?

[@ChaplinPerformance]

I’m afraid the only possible way to give you an answer is with an assessment. Sensations such as pain tell you absolutely nothing

[@TheGmiah]

Excellent advice 👌

[@ChaplinPerformance]

Glad it was helpful!

[@michaelrex9462]

Dear Chaplin, I've finally found somewhere my problem related to the right foot drop in the past and slap gait because of that. Basically my right side of the pelvis is tilted backward and higher vertically than the left side. May you tell me that should I do hip circumduction exercises on the right side where foot drop occurred or the left side?

[@ChaplinPerformance]

I'm not sure what you mean. Also, it's hard to say without assessing you. My most recent youtube video might help you. Check for it!

[@MrAmardeepbhamra]

I have a hiked up left pelvis, confirming I should follow this exact routine. I feel with every step I take the left hip moves up.

[@GoodOmen365]

How’ve you been doing? Do you have crowded teeth or any problems with your bite?

[@rybacksmith2672]

How is your progress now?

[@MrAmardeepbhamra]

I had my bite checked, no cranial issues. Recently had an MRI which showed bulging discs from L3 to L5 which are hitting nerve roots. Had spinal decompression surgery last month and starting rehab soon. Still in a mix of pain daily.

[@jorditrias9746]

Thanks as always for your videos,! One question, it's possible to do pushups while we are correcting our hips? I feel like when I do them I work my muscles unevenly, like reinforcing the twisted hips. Thanks a lot!

[@ChaplinPerformance]

I think push-ups are fine as long as you are able to push the body back in space effectively and avoid excessive arching of the mid to low back.

[@ICUP920]

Give this a shot. Get into push position and then move your feet to the left about one foot. It’s a cockeyed push-up but do some push-ups and you’ll find your back and shoulders engage more symmetrically. This position will cause your left obliques to engage and release right side which essentially reorients your pelvis. This exercise works well with a left AIC, right BC pattern which it sounds like that’s what you are experiencing.

[@jesusservin2395]

so is this exercise for a left aic ?

[@ChaplinPerformance]

Not in the traditional sense

[@jesusservin2395]

thats for the feed back. one more whats more beneficial pushing back to the right or left when you lack external rotation of the Right hip ?

[@Moveforlife-1]

Do you recommend a Physio or chiropractor to fix this problem

[@fineartlifestyling]

Dear Dr. Greg Chaplin, thank you so much for your efforts in making these videos and helping people overcome pain! I have a question please. Can someone have hip torsion with the right pelvic bone ASIS rotated forward and the left Pelvic bone fixed in neutral? And if the right hip is rotated forward the right leg will be functionally shorter? Does this relate to lateral pelvic tilt or would it be in its own category as torsion or twisted pelvis? I guess I am trying to understand if there is a difference? In my case my whole right side: right neck, right shoulder, thighs rhomboid, right rib cage, right illiopsoas (hip and buttocks area hurt and this affects the femoral nerve on the inner thigh radiating along the right inner thigh towards the knee and inner right arch of the foot causing pronation and a bunion just in the right leg! Right shoulder is hiked up and it’s very hard to ascertain what the pelvic position is but I am guessing left hip hiked up if right hip is forward. But it would seem my whole body and torso tends to deviate towards the left. What a puzzle! The pain along the right is just unbelievable at 8/10 on the daily!

[@ChaplinPerformance]

Yes the right ASIS is forward in this representation. Usually the forward side is functionally longer. Acetabulum gets closer to the ground. It is related to lateral tilt. In this case it would be like a left lateral tilt that moves forward and to the right enough to counter rotate back to the left. This is how you could have a right lateral pelvic tilt that evolved from a left lateral tilt. Torsion would likely be talking about intrapelvic motion but I don’t use that term. Twist just describes the transverse plane appearance. All movement is always happening in infinite planes but we can describe the primary plane of motion in which we see the deviation.

[@ChaplinPerformance]

You are likely so far oriented right that your pelvis and rest of your body is counter rotating left. The hiked shoulder, forward pelvis, and bunion are all positions you are using to try to get force into the ground through your right side. Address the right sided mechanics first or in tandem with the left sided mechanics

[@ryandelaney5842]

My left shoulder is lower than my right with my right shoulder more forward than the other side. My right hip is much tighter. Trying to figure out if I fit the left BC right AIC pattern or if there's something else going on. could you tell me more about your restoration program and if it could help someone like me?

[@geirolsen698]

very interesting - I am very turned left after a brainstroke many years ago. affected on the entire right side, particularly my glute medius, adductor and hamstring are weak, as well as my balance due to damage on the left part of cerebellum. bit confused about how long I should work on bringing my right hip back before implementing a shift to bring the left part back - are we talking same training session or weeks/months?

[@laurenbailey6853]

Is it common for this orientation to cause pain on the left side (piriformis and SI joint area)?

[@ChaplinPerformance]

Yes. But also in other orientations as well. This one can be tough though.

[@AbhiBhardhwaj]

Should we do these 3 exercises every day for some days. Or we need to do 1st exercise first for initial few days and then progress to 2nd and then third?

[@nirmalayadav6626]

Dr Greg how can i contact for treatment. I feel my left hip is up and right side is bent forward. Need urgent help

[@ChaplinPerformance]

Email me at [e-mail]

[@ChaplinPerformance]

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/

[@clintsilveira1660]

Hey doc What would be the most optimal sleep position for twisted pelvis? (Tight Right QL basically left Aic pattern)

[@ChaplinPerformance]

It's more about finding the position that feels most relaxing. Often right side works well, or left side with a pillow under the side/rib cage.

[@clintsilveira1660]

@@ChaplinPerformance thanks👍

[@michaelmccormick4989]

Hi,I have a severely twisted pelvis to the left. I read that this causes right leg hyper extension. I am struggling to reach out far enough to put my right sock on. Is this rotation my problem? And will realigning my pelvis solve this please? Many Thanks from the 🇬🇧

[@mr.t1581]

Hey doc, what would symptoms of this be?

[@ChaplinPerformance]

Variable between individuals

[@mr.t1581]

@@ChaplinPerformance Would you be able to give me an example?

[@Stardust_Truth_Seeker]

What does it mean when you're walking and you can feel your left hip being tugged towards your tight right hip? Which parts of the body do you release for that

[@ChaplinPerformance]

Hard to say without assessing you. Right inner thigh is likely an area to look.

[@DebbieMarieClassics]

So if im twisted to the left should i only do the exercises on the side you demonstrate or just do that side first? On the first exercise against the wall.

[@kenmastersmaster]

I'm not sure does twisted to the left mean the bone in the back of the hips is sticking out on the left side? I have numbness in both legs so both of my si joints have problems, as well as l4/l5/s1

[@ChaplinPerformance]

It means the position in the thumbnail

[@jivkonanchev591]

Is it possible for the pelvis to orient on a left oblique access?

[@ChaplinPerformance]

Yes

[@anjaljoljic1527]

8:40 you say “now we can put our left foot in front of the right foot and do the variation that we talked about earlier” Is this the same exercise but just switching the legs? Or would I just follow what you do further in the video?

[@ChaplinPerformance]

It's the same exercise as before

[@TravisNguyen0]

I am speechless. I have been having this issue and I know that this will help me. However, I am confused if this is exactly my problem. Do you know if my abs always feel more worked on the right side means that my hip is oriented to the right and pushing forward on the right as you described? I’ve always felt an imbalance in my whole body because I like to sing and workout. So when I try and workout, my abs are always feeling more worked on the right. Also when I try to sing with my diaphragm more, it always feels like more air is coming from the right. Should I follow the exact workouts you described?

[@ChaplinPerformance]

I’m afraid I can’t say for sure without assessing you. It sounds like this could be your issue but hard to say based on limited information.

[@TravisNguyen0]

If I start naming certain problems would you be able to assess me? For example, when I lay down and do elbow to knee crunches one leg at a time, i hear a crack/click sound when I lift my left knee up, and extend my right leg straight. I’ve been to a chiropractor for this, and they said I have anterior pelvic twist, and I remember them massaging my right side more. Sorry if this is time consuming, I really appreciate your help

[@xthinker2552]

Thanks . I have. This right oblique turn . But am limited er and ir on both sides . Especially left hip. Anterior tilt to. So pls should work on anterior tilt first b4 doing this pls

[@dmydesigns72]

Would this apply if my left is anterior and right posterior? It was a little confusing to follow.

[@Thanhpham-ue2mh]

Mr chaplin How many reps should i do

[@gowthibuntikumar]

My left pelvis is posteriorly tilted and I determined from the various tests that my pelvis is twisted to right. Please help me understand if they are inter-related and by doing these workouts, both can be fixed.

[@robertabrozic3278]

enjoyed video but can't do wall exercise can't get down.I have severe RA.My pelvis is twisted with st. hip hike .antmore EXER ises that r easy .Been trying everything possible.Not doing too good.

[@ChaplinPerformance]

I’d recommend working on pain reprocessing and mindfulness techniques to help retrain the neural pathways in your body that produce pain. Choose exercises and activities that result in minimal pain and are enjoyable. I’d start by picking up the book “The Way Out” by Alan Gordon. It’s a one day read and super helpful for dealing with chronic pain.

[@robertabrozic3278]

@@ChaplinPerformance I just can't get my pelvis to be more neutral I take plenty medication so my pain is minimal so I do exercise everyday but I really need help with the pelvis any suggestions I will try that thing with a kettlebell I only have a little barbell weight

[@ChaplinPerformance]

I’d still focus on the mindfulness and pain reprocessing first. Taking medication to manage pain is not the same as retraining the neural pathways responsible for pain. If your nervous system is perceiving a threat and the pelvic position is responding to that, no exercise is going to change the position. Address the nervous system first. Learn to manage anxiety, regulate emotions, and develop a non-judgmental awareness of where your pelvis is and what sensations you feel. Then you will get a lot more out of exercises.

[@MegaMusical10]

SUBSCRIBED!!!

[@ChaplinPerformance]

🙏🏼🙏🏼🙏🏼

[@kgphylicia]

Can this twisted pattern cause pain in the left SI joint? I have pain and instability in the left SI. My left ilium rotates posterior and the right ilium rotates anterior. My pelvis then twist towards the left and my right leg is exteriorly rotated. Can these exercises help me? I've tried so many things at this point.

[@ChaplinPerformance]

If what you are saying is accurate, this is the right video for you!

[@weeoui2]

How much weight should i be using in the deadlift?

[@ChaplinPerformance]

Depends on the individual!

[@weeoui2]

@@ChaplinPerformance I weigh about 208 and 6ft tall

[@weeoui2]

208lbs

[@DebbieMarieClassics]

I am very twisted to the left prob from bearing 6 children. This problem gives me a ton of lower back pain during activities so i really want to get this problem solved. Question, how many reps and or how long do we need to do these exercises everyday and should it be done before the usual workout or after?

[@ranjithelumalai4383]

Hi doc, my pelvis is twisted and arched back to the right side. Can I do opposite of this exercises or not. Please help🙏

[@ChaplinPerformance]

Really can’t say for sure without an assessment, but you can certainly try if you feel comfortable with the movements

[@ranjithelumalai4383]

Ok thank u doc

[@Cryptowithgenvixx]

Sir plzz reply me after my pelvic tilt my left leg litter longer than other is my pelvic is rotated or not

[@lokeshjain4278]

Hi Doc, I have been doing these correction workouts from sometime but I believe my sleeping postures are hindering the complete correction of my pelvis. Can you please suggest what postures/positions should I avoid or should I sleep in to get in line with correction?

[@ChaplinPerformance]

Hi there. Pillow between the knees, the right pillow under your head AND NECK (usually nothing fancy, just a comfortable one) and typically left or right side. You’ll also roll during the night so you probably can’t stay in one position. Average human rolls 40-50 times.

[@peterraab5920]

I'm sorry doctor, and I don't mean to be rude, but which side is the one that's having issues that you're working on?

[@ChaplinPerformance]

It’s the position of the whole pelvis. So both sides

[@emersonjones6727]

How often should you do this

[@ChaplinPerformance]

Depends on the individual

[@emersonjones6727]

I’m dealing with like a stuck feeling which putting more pressure on my ankle which is giving it more pain. Should this be an everyday thing or a 3 times a week type of thing.

[@Pghmade412]

Would if we’re twisted to the right but oriented to the left

[@nurtencaliskan6310]

This is L on right or L on L? Tight ql, latismus on the right? Thanks

[@ChaplinPerformance]

L on R, pelvis follows. Tight is a sensation, so I can't say. Could both produce that sensation in different ways.

[@GotyaSteph]

Does this apply to me ? My right pelvis is forward making my right leg long . Left pelvis is back making my leg short and really tight . Chronic pain in all joints . I’ve tried everything and nothing works. Recently injured my left hip flexor in pilate’s by doing a lunge and now my body feels worse can I try this .

[@ChaplinPerformance]

This is likely the video for you. Also, I would head over to my website and sign up for the mailing list. I’ll be releasing some information on chronic pain that I think would be useful for you

[@GotyaSteph]

@@ChaplinPerformance thank you , I’ve tried All sorts of PT, manual therapy , muscle energy technique , Chiropractic care and strengthening . I even tried PRI before briefly at PT but it didn’t help . I plan on trying this for a month to see if I feel any different . Thank you because this explains my conundrum perfectly .

[@GotyaSteph]

@@ChaplinPerformance hey do you do like video chat? Personal consulting . I just want to make sure that I’m doing these movements right ! Also what is the cost ? Is it on your website ?

[@uboobly]

@@GotyaSteph HI Stephanie, what's your status now. I didn't make progress PRI wise and now see why. The Anterior displacement can just take over, no one tells you. I couldn't lunge for years. It's all ridiculous

[@GotyaSteph]

@@uboobly I’m still twisted , I was trying to strengthen my hip flexors during pilate’s, did a couple of lunges and I ended up giving my self a labral tear on the left side . Honestly I don’t think anyone can truly correct this . All you can really do is just strengthen and exercise , and just be careful . I feel like a lot of provides know why this is happening but they don’t really know how to correct it .

[@KimberlyAchelisHoggan]

Fantastic

[@anniezhang347]

how do i apply this to pelvis rotated to right? i’m confused

[@ChaplinPerformance]

Some of the opposite movements might help

[@taubers]

I was thinking that I'm leaned towards left because I carry often heavy things in the right hand. Could it be so?

[@ayushsharma8495]

Hlo sir when i bend forward my left side of back seems a bit higher than the right due to which i think i have a very little lumbar scoliosis but when i handstand my hips also seems not in line with the body and seems little rotated . What u think is the issue and corrections ?

[@ChaplinPerformance]

Impossible to say without assessing you. But a lumbar curve would be consistent with the presentation I’m talking about in this video

[@ayushsharma8495]

@@ChaplinPerformance can u asses me on gmail or any other app . I can send u pictures

[@christianahava]

Will this correction be gradual or is this something that will “pop” back into place with the correct stretches and exercises?

[@anitaostrander4301]

My left hip is higher than my right.. is this what this video is addressing?

[@ChaplinPerformance]

Yes left hip higher and right side more forward

[@anitaostrander4301]

@@ChaplinPerformance is it possible that my right hip is not forward?

[@davidtoepfer1621]

How many times do you recommend doing these excercises per day,?

[@resonant_harmonic]

That first exercise is hard I really feel it after only doing it twice

[@hex1275]

What does "open" mean?

[@ChaplinPerformance]

The opposite of closed. In this context, expanded.

[@yangelperalta1685]

I go to physical therapy and they told me I don’t have an uneven pelvis 🙄but I see it when I record myself working out 🙄! What should I do? 😭change therapist?

[@ChaplinPerformance]

Not all physical therapists have the same skills… I don’t know your specific situation so it’s hard for me to say. Typically cash pay therapists are going to be better at helping you in the gym.

[@Augzy]

After yearsssss I found it. Thank you so much🙏🏼🥲

[@ChaplinPerformance]

Glad I could help!

[@edwinpaxton3473]

What should I avoid for this pelvis twisted?

[@ChaplinPerformance]

Inactivity

[@edwinpaxton3473]

Does muscle imbalance involve this?

[@castitatis3976]

As a non native speaker, I didn’t understand properly😢 could you make a simpler video

[@sebastianjakobsen548]

what if im twisted to the right u got some videos for that? :)

[@ChaplinPerformance]

I got plenty of videos for that... Just watch them all and you'll find it! ;)

[@sebastianjakobsen548]

Im sorry i mean what if im right lateral tilt, but pelvic is twisted to the left.

[@sebastianjakobsen548]

@@ChaplinPerformance im sorry im asking agian. my Right hip is alot higher then my left, but my right pelvic/hip is also much more foward then my left. And my pelvic is turn alot to the left. What videos can you recommend :).

[@ChaplinPerformance]

Watch my not left AIC video