Stretches to Fix Pelvic Rotation (Twisted Pelvis)

[@Uprighthealth]

Which of these stretches lit you up?! Drop me a comment!👇 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips 🎥UPDATE!!! Strength Exercises for Twisted Pelvis: kzbin.info/www/bejne/rXrQp3V5op2Xj6c

[@tashirose1244]

My physical therapist first told me my hip was turned which was not helping the hyperextension and drop foot on my left side. I liked all the stretches especially the ones laying on my back with the leg crossover with one foot on the wall. Thank you sooo much for this video...well all your videos. They're extremely helpful! 💯

[@tzink7]

The hamstring stretch always does it to me (the quad stretch used to bother me but I’ve improved substantially). The side stretches are also difficult.

[@debbiewallace4907]

I have IBM. Inclusion Body Myositis, can you do some exercises for this. Strength for the core and leg muscles and maybe using an aerobics stepper. We cannot get up and down off the floor so please no floor exercises. Thankyou

[@P_Belle]

You asked how we know of pelvic rotation: chiropractor (with a regenerative healing practice).

[@barkounsif]

the stretch at 7:43 hurts my knee a lot. It's not a matter of cushioning, it's the bend that hurts. Is it just weakness and should I push through?

[@jaso561]

for daily use: 4:21 side stretches 7:38 first stretch 12:30 second stretch 17:00 thrid stretch 21:00 last stretch

[@Uprighthealth]

Thanks!!! :)

[@amandadenny1490]

I can't believe it! I have had severe hip stiffness in my right hip and have pain in my knee when I do the pigeon pose lying on my back. My physical therapist said my external mobility is very limited. I was able to lay on my bed, put my feet against the wall as in your video and I had zero pain in my knee! I did the stretch 3 times and still zero pain but a nice stretch on my outer hip! So thankful for your videos! I was diagnosed last week with arthritis in my hips and I am only 44. Your videos have given me hope that to can get back my mobility and strength. I love you stretches and your stretches are more productive than when I had PT. Thank you thank you!

[@AssmaaHussien-kd1qs]

Are you fine now?

[@gigi3242]

I love how you give adaptations to the exercises; and encourage slow progression. Thank you.

[@pascaledastous9742]

Yes to a follow-up video! I don't remember when I first noticed my pelvic twist; it was around the time I found out I have osteoarthritis in my right hip and was in terrible pain. Now I go long periods of time with no pain, but when the pain is back, I'm usually twisted when I look in the mirror (I'm looking straight and my hips are facing left). Stretching helps, but the problem always comes back.

[@cosmicheart]

Most of my issues stem from my hypermobility. I would love to see more on how to strengthen the muscles supporting the hips, lower back, and even ribs for stability. Thanks for all you do, you're a wonderful help! 🙏🏻 I appreciate your humor and candor as well!

[@Uprighthealth]

The video is now up! 🎥Strength Exercises for Twisted Pelvis: kzbin.info/www/bejne/rXrQp3V5op2Xj6c

[@Opsnews365]

@@Uprighthealth thank you so much going over this after last stretch I feel so much better I'm walking normal now ur a genius thank you so much lots of love 💕💕

[@Opsnews365]

Update still no pain this literally saved me from having to take time off work I had todo it couple times but since my last comment been 100% thank you again

[@chelseahyde8173]

Love this video! I am a former gymnast of 17 years and I have scoliosis plus pelvic rotation. I'm super limber and sometimes I don't feel like stretching is the right move for some of the challenges I'm having with mobility. Would love a follow up on some strengthening exercises for pelvic rotation! I'm a big believer in muscles muscles muscles as you referenced in the beginning of this vid!! ❤️ thank you for sharing your knowledge with us all

[@samirifai7140]

is it a functional scoliosis or you have something with the bones themselves? my spine also is out of allignment and 'doctors' told me its scoliosis even tho my vertebraes look just fine and my legs are the same length.

[@mctrustsnoone3781]

Thank you ♥️. Mine was identified by X-ray in my mid-20s, 16 years ago, by my chiropractor. No one has ever addressed why this happened or how to fix it. I look forward to following you vids and seeing if I can now love pain free.

[@alexg8327]

I’ve gotta tell you… recently found your videos and program and I’ve finally felt relief that I haven’t found in years. Thank you!

[@Uprighthealth]

You are so welcome!

[@panache1127]

Definitely need a pelvic stabalizing workout!

[@tinalewis3768]

I have hypermobility EDS and pelvic issues. After years and years of NHS medical gaslighting and being told by so called, 'medical practitioners' that it is all in my head, these exercises are really helping me. Thank you, I can't even put into words how much your video has saved me from more unnecessary suffering. The British NHS and the majority of people working for it are corrupt and evil.

[@vader2633]

@@tinalewis3768 seeing your comment years later. Ive gone througg the same situation. Took me 10 years and incompetent doctors to find out that I have JHS. Same things, "anxiety" attempted to throw pains meds, neurological meds, antidepressants. I denied them all and finally figured it out.

[@maureengarry]

After years of chronic lower back pain, a physical therapist finally identified pelvic rotation as one of my big problems (in addition to my scoliosis). I now give a lot of attention to keeping my pelvis stable, it's an ongoing project! Thanks for this video :)

[@Cailyn_Amanda]

I have Ehlers-Danlos Syndrome, and pretty severe joint hypermobility. I'm working on strengthening exercises to try to relieve some of my chronic pain. I'd love that follow up video for us hypermobile folks. Thanks Matt!

[@sydnigrauberger5984]

I got diagnosed with that a few months ago and have that on top of chronic injuries from a rear-ended accident of '91 and being hit by a drunk driver when I stood outside of my car 11 years ago. I really want to get in better shape and have less pain, but it's hard with so many injuries to work around and my great hypermobility. And physical therapy is geared towards getting your mobility back most so when you are doing almost the side splits to do a "normal" leg, hip and low back stretch, they think you're fine and can't get approval from insurance to keep treating you...but you are still really weak and in lots of pain from doing just basic life things like basic walking, light housework or cooking, etc. Frustrating!

[@heidirexin5141]

Best video I've seen on these exercises. Both my physical therapist and massage therapist have told me that my right hip is internally rotated. Makes sense, as I realized my external rotation is more limited than my left. This is in the context of trying to address any imbalances that may be contributing to arthritis pain in the right knee.

[@gailneal]

Would very much like to see any exercises supporting pelvic stability. I am 🤐 years old now and not getting any younger. Always looking for ways to maintain flexibility and balance as I get older. Love the channel 🙂

[@kbuzbee]

Anything we can do helps. The tiniest of changes can yield benefits. I’m starting to understand that. When we were young we needed to see huge improvements to justify any activity. That is not my world these days. Currently trying to improve my foot strength and balance. Slow going…

[@Uprighthealth]

The video is now up! 🎥Strength Exercises for Twisted Pelvis: kzbin.info/www/bejne/rXrQp3V5op2Xj6c

[@allisonrubino6207]

Really loved the quad stretch. As someone who has pelvic rotation and anterior pelvic tilt with tight quads, this stretch was way deeper than others I was doing and has made a difference. Thank you! I love your videos!

[@Uprighthealth]

Good stuff!

[@vallang4832]

I ended up in the ER with extreme pain. Finally got to a physical therapist. She noticed my hip twisted and leg length different. She is doing a great job. So far 3 sessions and feeling much better.

[@ullimangold]

I would love to see the follow up video to restore symmetry through building strength. Thank you so much for all the great content.

[@donnachristensen3449]

Yes!!! Follow up please. At the age of 45 I've come to realize I'm hyper mobile in a #of joints. Always looking for strength work!

[@Dragonfly-spirit]

Wow, Matt, these stretches definitely loosened up my hip/pelvis tightness and pain the first time doing them!!! Thank you so much. You are amazing!

[@ZEUS-ds6pw]

Fixed or not ?

[@jefejeffwell1113]

I noticed my pelvic rotation develop after a heavy squat injury from a mistake my side spotter made (premature unilateral spot.) I healed with a twist that has caused reinjury and aggravation of the Gluteus medius since initial damage occurred. Thanks for the info! Will introduce these immediately!

[@maryjanewesterlund9958]

I am super flexible - so flexible that I have a lot of difficulty feeling a stretch, especially in my adductors. But, I have a tendency to wobble when I walk. I’m trying to correct that by being aware of how I’m walking. I always need strengthening exercise.

[@champamampa6295]

You need strenghtening

[@Uprighthealth]

Stay tuned for the strength video!

[@nkw229]

I’m a baby boomer and have always been overly flexible, but I knew I wasn’t particularly strong. I’ve worked on strengthening for years. I also have a tendency to wobble when I walk. I thought I had a balance problem, but never put it together, nor have I been told by professionals, that it was related to strength. But it makes perfect sense!

[@Alex-fc8xn]

Look up hypermobility disorders, especially Ehlers danlos syndrome. You can check if they match your experience, and can find tons of advice from specialists and doctors. I love the Ehlers danlos society website, it also talks about a lot of conditions that are connected to it like mcas, an allergy condition, and POTS, a blood pressure condition

[@maryjanewesterlund9958]

@@Alex-fc8xn I will look in to that Thank you!

[@040107Oc]

I gain confidence & courage from your lessons ~ your explanations & demonstration is so helpful 👏🏼 (& thank Boney also - his demonstrations are fab!)

[@Uprighthealth]

I'll let Boney know. But don't gush over him too much. He's already a bit arrogant.

[@Alex-fc8xn]

I've gotta chuckle at all of the comments from fellow flexible/hypermobile people here. I highly recommend y'all look up Ehlers danlos syndrome to double check if your mobility and instability is due to a collagen condition. It's very helpful to know because there are other conditions linked to eds and also certain things to be careful about (like if you have the classic subtype, you need to be careful with taking care of wounds and watching for heart and organ problems. Whereas with the hypermobility subtype you need to learn what range of motion is safe and how to avoid subluxations and disclocations. Joint braces, forearm crutches, and wheelchairs when necessary to support or rest your joints to avoid injury or allow one to heal

[@margothd]

This video was so helpful. I'd love to learn exercises to strengthen the area around the pelvis too. My rotation isn't side to side, but I'm constantly fighting my right hip that ends up higher than my left. It causes so much pain, and it's from years of sitting with an imbalance. I imagine these stretches are the same to get the hip back in place. I can tell when it's off when I'm walking, and then see my reflection in a window or mirror. It happens a few times a week.

[@januaryriches3991]

I’m so glad I’ve found your channel! It’s been a year that I’ve been in constant low back pain, I’m hopeful that things will improve with your stretches 🤞🏼

[@kueichenglee7583]

How did it go?

[@alfredalfredo5080]

im at work lookin at you doing this for me , i can’t wait to do all these in the gym ❤️again you are so appreciated 🎉

[@lucycarlos4923]

Totally agree,doctors,first thing is ,oh,you have arthritis,change hips, but it comes to weak or too strong,and balance.❤❤❤you are good.like your vids.

[@jarenb2331]

Q for UH - Can sitting down for months at a desk at 10-12hours a day cause a lower back disc bulge? It happened to me and I've tried a LOT of therapies: decompression. Inversion tables. Cryotherapy. I just started this vid exercises and seems to help. The bulge is on the right of the spine, and both the waist and glute on this side feels way tighter than the left. Can sitting have caused muscles and compression to have happened? I'm guessing the answer is stretching in this vid along with strengthening but wanted your input on how mechanically it might have caused it. Thanks!!!!!!!!

[@hulyaberk7291]

I felt my pelvic tilt. When I couldnt get up from bed anymore. Not walk and not sit. Sharp pain. Due to 3 bulging disc and pelvic tilt. My nerve got effected. So i am seeing a physio since 1 year. Also saw chiropractor but unfortunately my pelvic tilt is still there and still get pain and inflammation. I am tired of the pain so look for videos online. Thank you for your videos..

[@edcookssister1]

Thank you. This is exactly what I need!!! Love your videos.

[@jeanneruperto5697]

Looking forward to the strengthening exercises.

[@patricia753]

Thank you Matt for also addressing the Hyper mobile people! That is my issue, and I often injure myself because of that 😣. Look forward to your strengthening video also! 👍👍 PS, after I injured my hip, or back, or whatever it was that got injured while dancing, then I tried to fix it with a Mel Gibson external rotation move 😳😱 🤬! Shoot... (I never was able to get a clear diagnosis with medical professionals other than SI instability); my butt cheek on the injured side looks so different than the other side! It is flat while the other looks like a normal butt cheek. I do glute exercises, and hip/leg exercises in all directions, but still, flat butt cheek, instability with long standing periods. 😖 Help...

[@Ethan_la]

Very informative and I love the way you present the information. Much love from NJ! *Subscribed*

[@michellegottfred3615]

I am currently a 59 yr. old women who has had both hips replaced. Left hip in 2017 and R hip 2020. However, I have had an extremely difficult time with the R hip surgery, I ended up with excruciating hip flexor pain as well as "frozen butt" on my right side. With that, rehab was complicated during 2020 as well as my husband was let go of his job, unknown to his employer that he had been diagnosed with early onset dementia. We sold our home and moved closer to my family in the event I need help with my husband, so all therapy was put on hold. Once relocated, I pursued PT and dry needling but to no avail, I still wasn't getting any real help. So, hunting around on the internet I found you and you are a huge help, but as a former professional dancer and performer, I am frustrated with my progress. I had been told I had a pelvic rotation, worn a heel lift, etc. Until you I didn't get any real idea of what to do. I am still super frustrated with how long it is taking to get stronger, it is such a slow process and I just feel somewhat defeated. I can't seem to locate any type of physio-therapy in my area, just traditional PT. Right internal hip rotation is painfully difficult and no doubt my abdominal strength has suffered. Any suggestions? Thank you for your videos and the help and small improvement I have made so far.😔

[@lisamccall4960]

Yes please on the follow up video for us hypermobile people!!

[@user-or4ed7mq9x]

Well well, greetings from the UK...I have an over rotated hip from tennis - ouch .. the exercise with crossing one leg over the other worked so well - I held it for 20secs and heard a 'pop' at 15s ... and instantly felt freer ... just as well as Im playing tennis tomorrow. So thanks and I will pay attention to your strengthening excercises to help not get the same condition every time I play.

[@ketayunketayun382]

Yes please! Strength video for pelvic rotation.

[@y2mindy]

Matt your the best, i've been dealing with rotated pelvis for couple years, all those stretches have been helping me daily. keep up the good work!

[@gorguithiam9708]

Thank you very much I really appreciate your teaching. Many blessings

[@michellehayes6921]

Matt, thank you for all your expertise so generously shared in these videos! I am a professor of dance, aging in a hypermobile body. I manage a moderate scoliosis and pelvic rotation. For decades, I have been stretching and getting regular chiropractic adjustments, but I have started doing hip and core strengthening to alleviate joint pain, beyond dance, yoga and qi gong. Your exercises for hip, shoulder, neck and back pain enrich my workouts. I would be very interested in a video on strength exercises to correct pelvic rotation.

[@Uprighthealth]

It's on the way!!

[@kittenheels1958]

Great instruction and always clear and concise. Thank you for all the techniques you have presented. I always like to come here to learn.

[@amarveerdhindsa6544]

Hey Matt, I am waiting for that follow up video for strength exercises. Love all your videos. Keep up the great work.

[@Uprighthealth]

It's coming!

[@Uprighthealth]

The video is now up! 🎥Strength Exercises for Twisted Pelvis: kzbin.info/www/bejne/rXrQp3V5op2Xj6c

[@reneedebruin6236]

Excellent advice and information. You really have it right: muscles! Six years of hip problems... 4 chiros, 3 orthos. Everyone said, age caused arthritis. Your techniques are already helping me. Thank you! 😇

[@tierraclerge522]

I began figure skating as an adult and it had revealed so many imbalances and weaknesses in different muscle groups. I grew up doing dance so those muscles used for dance are strong. For example external hip rotation. But for figure skating internal hip rotation is very important and I’ve never used those muscles in my life. It also revealed that my left hip seems to be set back further than my right making it very difficult to cross my left leg over right which I need for jumps and spins in figure skating. So it’s been an interesting journey. Finding your page today has been a godsend. So thank you 🙏🏾

[@reneedebruin6236]

❤ You're wonderful! Would love the follow up video for flexible people. Thank you! 😇

[@tracyvision]

Thanks for these. Strength exercises please! I’ve known about my pelvic torsion for a long time now, thanks to a chronic hip flexor injury (lightbulb a few years ago - the torsion caused the injury, not the other way around). But years of exercise and physical therapy did squat. It was only when I figured out that my right low back was never *relaxing*, thanks to learning Hanna Somatics, that I figured out how to get it to resolve. I do Somatics every morning and every morning I start out twisted and 45 minutes later my body has figured out how to balance itself. But I don’t think I’m doing enough to address the muscle imbalances I know I have. My left lower body is weak and my right lower body is exhausted!

[@janetwilliams4839]

Absolutely right. I worked that out years ago. I tell friends it aint your bones failing its what surrounds them And once I worked out my wonky pelvis was the cause of my back problems years ago &. my chiropractor confirned that idea, since then whatever problem Ive had ( hip, knee etc ) I work on the nearby muscles or tendons etc. It works. Thankyou for these great stretches & explaining👍

[@beradcarter4985]

I had spine fusion times 2, first one about 1998 c5 - c7...cause more pain under shoulder blade, it got worse, radiation upper back and arm, second one. Is the one that caused my pelvis to rotate and tilt c-7 thru t2....now 5 levels. I have kyphosis, lordosis, scoliosis levo, spondylosis c-4 5 and roto scoliosis....jacked up pelvis after second surgery...keeps going out all the time this has cost me everything including my marriage . Excruciating pain..I need help Brad

[@cynthiac1422]

yes please do that video for those of us who have rotated hip and do yoga and swim and still have sacral/hip pain.

[@whitneyb2594]

Yes please! Would totally appreciate a video with exercises re: hypermobility/super flexible. Thank you for all you do!

[@enchantedlight]

I would love to see some of these stretches when you don't have those cushion blocks. I know you were telling us how to do them at home without some of those specialized cushions, but I would love to SEE a video on how to safely do some of the exercises using stuff that a novice might just be around the house. Anyways, great video, can 't wait to start on some of these stretches!

[@floridanativelh568]

Yes! For the follow up video on flex peeps. Please bring it 🙌🏻🙌🏻🙌🏻🙌🏻

[@genevievbittersweet3539]

Thank you soOOOo much for your videos. They are excellent and have been very helpful in alleviating pain from pelvic torsion. I would love to see strengthening and exercises for those of us who are hyper flexible. Thank you, Matt! You are a lifesaver 👍🌻

[@alisonthomas3503]

The last stretch was genius! I’ve never put my front foot vertical on a pad before. What a difference. 😅😅 Yes to strength! video!

[@Woodstock271]

I’ve been binge-watching your channel for the last week since I was in desperate need of somehow defeating a recent bout of debilitating hip pain. The guys at work said I should go to a doctor and “get it checked out”. I thought, “What exactly are they going to check?” I didn’t injure myself, this is a pain that comes and goes but recently has gotten intolerable, making it painful to walk and the sudden stabbing of my hip pain at times is momentarily crippling. Time to figure this out without a doctor being involved or resting, or time off work. That’s how I found your channel and immediately subscribed. THIS is what I needed to hear and do. THIS makes sense. I’ll explain how in one week of hip stretching I’m 95% better, but I’d like to share my back-story so that others in this position understand hip pain can happen and be remedied by ourselves by simply working those weak hip muscles again. I learned this here and will be forever grateful. In my late teens, I’d earned my blackbelt in Tae Kwon Do and was a gymnast. Extremely flexible, fast, and strong. (Note, I stretched every day to maintain this flexibility and strength) In my 20’s and 30’s I became a semi-professional surfer in Hawaii. No chronic pain and still fairly flexible because I stretched before a surf session, but not much in between. On the side, I’d ride bicycle marathons and hike for miles without any pain afterward. But I don’t remember stretching at all anymore. Now I’m almost 60 years old and up until a month ago, I was still the most physically fit part of our tugboat crew, still walking miles every day, dragging and lashing heavy chains on barges, (I haven’t stretched my hip muscles in decades.) Now my hips are in constant pain and I stupidly figured I’d just worn them out from years of exercise. (As if exercising was somehow abusive.) I took a day off work, telling the boss my hips were shot and I’m going to the doctor. I knew I wasn’t going to the doctor and instead looked up “hip pain” here on KZbin and I wound up on this channel. Everything this guy said makes perfect sense. Being physically active and walking for miles, doesn’t exercise the hip muscles that much and surely doesn’t maintain flexibility. I spent my day off work doing the hip exercises here and noticed how inflexible I’d actually become. Scary, I didn’t even see it happening. After one day of pushing my limits very slowly, I was already feeling better. The next day at work, my limp had lessened. (The guys at work asked if I went to the doctor and was on pain pills now?) Nope. I found a brilliant physical therapist on KZbin and I’m doing what he says. It’s working. A week later and doing these stretching exercises every day before work, during work, and after work. My limp is gone. Most of the pain is gone. I’ll make these stretching exercises my daily routine for life and hopefully be done with my hip pain completely, in a few weeks or months. Never mind the doctor, or treating symptoms. Stretch those muscles that we’ve all neglected and you’ll be fine. Sorry for the long story and thank you for awakening me to what I thought would be permanent pain, was really about concentrating on the muscles that I’d neglected. Thanks again, peace and aloha to you and yours. I’m forever grateful. 🤙🏼 Edit: While doing these stretching exercises focused on my hips, I remembered that my Tae Kwon Do sensei was in his 50’s when I was just a kid. I took it for granted since he could jump and spin-kick at his age, I’d be doing the same when I got to his age. The difference was, he stretched every day his whole life, and I’d quit this regimen somewhere in my 20’s. My hips stiffened up while his were still like mine were in my 20’s. He’d be in his 90’s by now and if he’s still alive, he could probably still kick my ass, and he would be disappointed in my not learning that what he taught was for life. It’s a continuous thing I blew off doing other fun stuff. Oh well, some things are relearned the hard way.

[@sharmanishome]

I first found out about my pelvic rotation from a physical therapist. Working to figure out how to deal with it on a daily basis. Strength and stretch seem to be the ketys. Thank you for the helps!!!

[@Pamellastrong-p3h]

Yes I would greatly appreciate strethwning moves to help with pelvic rotation. I am a seasoned trainer and you are saying what I have always believed. ATM is key!!!

[@barichok]

Matt you are amazing; I will probably write a lot of compliments in future comments. but for now I want to say that the follow up video, with strength and balance exercises for a rotated pelvic, sounds amazing!

[@sabrinadilini608]

Thank you for this video, it is super informative and helpful. Just discovered your channel, after a very painful semitendinosus injury, due very tight hamstring, likely due to my scoliosis. I am looking forward to incorporating these stretches into my workout routine and getting my life back!

[@Helen-xe3ri]

Thank you!! I would very much appreciate some strengthening techniques to help with the rotated pelvis.

[@bridge7777777]

You are awesome! Thank you so much for your efforts in teaching us how to heal ourselves. I would like to see exercises with weights for flexible people with rotated pelvis.❤

[@flaxfarm8497]

I like what I'm seeing so far, interested to see the corresponding work for hypermobile. Something when wrong during lockdown, I went being super flexible, strong and fit to mega-pain and hardly able to walk. Using the hip programme and other stuff I'm starting to see improvements.

[@cindybellew77]

The same here. I Was fit active and flexible, then after lockdown I have been experiencing constantly bad hip pain that carries down to knee and lower leg. I can only walk continuously straight for 4 mins before everything feels all twisted. The crazy thing is my left leg is now longer than the other and I have a very bad limp. I defo think it is because of my inactivity during lockdown. I was a lazy ass and as a result I have muscular atrophy in both legs. I think matt is very informative and I totally agree that docs and pharma will inform about their own select solutions to these problems. I have been thinking about the whole impact that the muscles have on the bones and this video has basically confirmed what I was thinking. I have just discovered this channel and so glad I did. Please god this will work now. Thanks Matt.🙏❤️

[@jeanneruperto5697]

The Best set of exercises I’ve found after the scoliosis which worsened after surgery for a compression fracture. Thank you very much.

[@reneedebruin6236]

I was very flexible, but over used my right side doing ladder work for several years. Combo of strengthening and stretching is key. Thank you!

[@residentgeardo]

Bit late for commenting, but here goes: I was diagnosed with a light skoliosis as a child and never did much or think much about it. Back in the 80s nobody cared ... I also almost always crossed my right leg over my left leg when sitting. As an adult I took up walking and hiking. Really really long distances, we are talking 200+km/week here. Apart from developing painful cramps in my neck when walking really far I also noticed that the soles of my shoes wore off differently. The profile on my right forefoot was always worn out much quicker than on my left foot. I developed severe ankle pain in my right foot. People kept telling me nah, you do not need to change anything, you'll make things worse. An orthopedic doctor prescribed insoles for my shoes which I wore for more than ten years. When I started taking up mountain hiking again after a long pause (during which I would still walk long distances on flat/hilly terrain) I developed some foot pain and also noticed a lot of stiffness in my movements. So I took up mobility work and yoga. Doing so I realized that my whole right side was much more cramped up than my left side. My right calf muscles and my right hip flexors were extremly tight. On the other hand my left leg lacked external rotation ... when doing the second stretch you showed, I would not be able to put my back/head on the floor because I was so tight. After several years now I gained a lot more mobility. I changed the orthopedic insoles against lighter ones and my shoes wear out almost evenly.

[@maydayradio]

Great video! I noticed my pelvic rotation from videotaping myself playing tennis. Had a hard time rotating on the backhand!

[@melissareid640]

I find your videos very informative I have cerebral palsy and I need help with strength and my abilities. it's going to take a lot of work. I am in my mid- 40's and deal a lot with pain and weakness I really want whatever mobility and strength back.

[@Adrianacpt]

Yes, i noticed in my early 20s when i would go for a jog/run my right foot always felt it was stepping down. After i stopped running, i had a lot of tightness in my left QL, About 17 years ago. Then started chiropractic "care" but no real relief from the rotation... Until I found one of your videos on stretching a tight TFL. Left one is always tight. Although I am a righty, all my left sided muscles are more developed. After i started being more serious about working out and trying to do more reps on my right side (right, left, right 👍🏼)i don't have the QL pain but still struggle with rotation. Thank u for these stretches. I realize I need to be more diligent in doing them .

[@zakkhan6054]

omg ive literally been having the same for the past two years yet no relief :( any suggestions?

[@communitiescreate]

I was practicing martial arts for a few years and got a knee injury from being in a squat-like position and pivoting right. That rotation frayed cartilage in my right knee. After many years of searching for recovery and trying many things, I have found functional strength training has helped me the most. However, after watching your videos (this one plus the other two on strengthening and stretching for a twisted pelvis) I can say that I have a better picture of what is happening in my body for the first time in a long time. Thank you. I probably had some imbalances in my body before training in martial arts that led to the injury. Now I have to keep reminding myself to slow down and pay attention. I know there is no instant fix to years of habits and movement patterns, but you give me hope that I can have a healthier balance. Appreciate it.

[@feliciawashington1909]

You're AWESOME! 😃 Love how you explain things and your sense of humor 😄

[@Vitobandito434]

Im a former dancer and was always very flexible. My first pregnancy ended with a really long and difficult labor and delivery (40+) hours. Apparently hormones in labor increases flexibility. So does nursing. Then 6 months after my daughter was born I was in a serious horseback riding accident. I was thrown and landed on my right hip. I also had a head injury which was the focus of my recovery. Approximately 4 years later my hip and back pain had gotten pretty bad. With the help of some PTs we discovered that my pelvis was very unstable at the time of the accident. my right hip was rotated forward and my left hip was rotated back. I was mostly bed bound for a few months recovering from other injuries and my pelvis sort of froze in place and caused leg length difference which caused unlevel hips and that led to herniated discs. I got manual therapy to break up scar tissue in my hip joints. I wore a brace for about a year. I did a lot of stretching and strengthening. My daughter is now 20 and I have some arthritis in my hip and it flares up from time to time but mostly I’m recovered.

[@annandall9118]

This is good stuff. If after you finish you feel a bit sore, I found a massage gun really helps. Also, if the hamstring stretch is too tough, you can start by positioning your toes on the edge of a step and just allow your body weight to gently push down through your heels and stretch your hamstrings. This is good if you have lower back problems.

[@susanshade4665]

I was not able to watch your video on The hidden spectrum of dysfunction and when I went back to watch it today you had taken it down and it was for Members Only! I enjoy watching your videos which are very informative and helpful, unfortunately I'm not in the position right now to join your membership on any level. I would have really liked to have seen that particular video but maybe you'll do something similar in the future and I'll catch it before you make it for Members Only! I see and have watched many videos that are not for members only and I thank you for that!

[@Carrieliston5]

I have curvature of my spine due to scoliosis. My right hip is higher than the left. When I have tried to work out a lot in the past I get very locked up in my hips. This time I went to a chiropractor who told me I twist to one side which he said causes a domino effect. Stretching is huge. Looking forward to trying these. I realize I can’t fix the spine so I need to work with what I’ve got!

[@surfnyolly]

Yes pls a follow up video on how to strengthen the pelvic area pls! Thank you

[@brandyalexander7858]

Super helpful. You’re my go to. ❤

[@MegaMusical10]

Great tutorial, thanks!

[@CP-rc9sw]

Yes for strength and stability, please.

[@priyankalalwani9901]

I have mild scoliosis , and my right side is totally stiff so much that now I cannot sit cross legged on the floor. Thank you so much for your videos . I'm slowly doing my mobility exercises .

[@joanns5250]

Yes! More about strengthening the muscles.

[@amandawoodward7593]

You are an absolute Blessing, thank you for all your videos I've just discovered 💜

[@leeleereviews]

this helped my lower back pain, thank you!

[@MysticLandho]

Here’s flex’s person’s yes, please, to a strength exercise follow up. 3+ years of 4 x wk faithful yoga sessions got me way too flexible without strengthen.A weird slack-weakness ensued that exacerbated an existing spondylolisthesis discovered via an Ortho md’s X-ray. He matter of fact OY sent me for 6 wks (v expensive )PT. Clock-watched 30 minute sessions + take home sheets were nothing compared to the applied knowledge & movements you bring. 🙏🏼💐💥🎶🌈

[@kristyhix7769]

I would love strengthening videos for correcting pelvic rotation. I’m very hypermobile and would appreciate good strengthening tips!

[@maddilock7704]

Thank you! Interested in strengthening for hip rotation.

[@shivaniyoginimaa]

Thanks brother, you have helped so much with sharing your intelligence and knowledge. It's been a few days of practicing your guidance for apt and right twisting pelvis, and i feel like i am on the way to being able to walk pain free 🙏

[@Uprighthealth]

WOW! Really appreciate the kind words and support!

[@anoopcs9420]

Excellent videos

[@donnastanger]

This is great. Thank you

[@christinenamusisi7127]

Surgeon must real hate you. You have helped me with shoulder and hip relief exercises

[@ianhale4441]

Ian Hale's wife, Elaine, in the UK, said - yes please-I need those strengthening exercises. I have been doing variations on these stretches which you've provided for some years now. I have a chronic problem which I feel, nevertheless, intent on trying to improve. I have no formal diagnosis but a few issues which may have contributed - years ago- an operation to remove my right kidney - much of the scar tissue is within my right tummy area, then foot injury(no surgery) 2 years later(same side), which caused me to walk weighting my foot wrongly for some time. Before any of this I had long standing and undiagnosed lower pain in my very lower back, same side(which sometimes created an urge to urinate more(but luckily this has been less noticeable of late). I feel like I have been battling with a leg which I have been describing as feeling twisted for many years - and which I have been trying hard to untwist! I suffer pain and a feeling of this dysfunction. My right outer hip, some days feels not strong enough to support my outer weak foot and then other days the inner foot and leg are very painful and weak. I have been determined to stay as fit as possible despite the pain but walking (and particularly standing still) are the most conducive of pain. I recently found the UK site weareundefeatable.co.uk and have begun the standing strength and energy exercises with Alex(only 15 minutes long but think these are doing better for me (at working with the feeling of trying to untwist) than any of the yoga or stretches which i have been persisting with. I love your site. You are very insightful and helpful. Thank you. PS I have been able to note the protrusion of my front hip, right side only, when I do a single leg balance whilst holding my bent leg behind to do a hip flexor stretch.

[@barbaraohata3121]

I'd really like it if you would do the extra video for strength training for pelvic rotation. Thank you

[@danandnelly]

The first pelvic rotation I noticed back in 2010, I just had my third child. My lower back hurt, and then rotation. It is always the same pattern. Pain in lower back and then rotation. Thank you for this video! I hope it will help me. It's been 13 years already, and the problem comes back regularly. I noticed that with regular exercise, it does not occur as often.

[@rondab3376]

I'm 60 years old and began taking a beginners ballet class a couple years ago. I am very flexible, and notice that that is mentioned in several comments. Lately I have noticed that my left hip isn't rotating out as well, and a couple weeks ago I began having severe pain in my lower back, left pelvis area. It actually feels swollen, or like there is a lump on that side. I finally gave up and went to a chiropractor yesterday. She says that my pelvis is very twisted. Now I am wondering if this is related to the ballet and whether I should change something in what I'm doing. My cousin said twisted pelvis is from crossing your legs, but I have done that all my life, so it's hard to see why it would have suddenly flared up now. Doing the first couple exercises here seems helpful, though the later ones are a bit much for me. Thanks for this video!

[@tonyp.5691]

New subscriber here, thanks for this video and all of your content! I believe that my pelvic rotation is due to driving a stick shift as a teenager with the seat too far back combined with having a bulky wallet in my right pocket. That streching motion to shift gears along with lots of youth soccer and my right leg being my dominant kicking leg caused my right hip to be about a 1/2 inch higher than my left. My left side is super tight as evidenced by trying these stretches. It was so bad an orthopedic surgeon misdiagnosed me with scoliosis.

[@geotoomey2328]

I would like to see the exercises/strengthening version as well. Thanks. P. S. I really enjoy your channel and have purchased a couple of your programs.

[@christianaditya8838]

Very clear instruction. Thank you

[@lisaf-d8521]

Yes, please on the hyper mobility exercises!

[@gowthibuntikumar]

I noticed that something is wrong with my pelvis when my left pelvis is posteriorly tilted and at the same time a lot of tightness on my right pelvis (like having a lateral tilt). I have been to chiropractors, sports doctors and physical therapists (for the last 15 months) - they all said that the tightness on my right side is because it is taking more effort as my left side weak. I have focused on my exercies as per their guidance without much improvment. Recently I did a stretch at gym and later oticed that steps are very uneven while walking and have a feeling that my pelvis is rotated. I checked out some videos and tested myself as per their tips to understand that my pelvis is actually twisted to right! I am hoping the streches and strengthening exercieses on this channel helps me fix my issue for good.

[@k3of5ks]

Hi Matt. I would really like a follow up video for those of us who already work on stretching. In addition I would really like you to address someday of what to look for in an excellent trainer or physical therapist should we want some additional one on one help. Thank you for all you do!💙

[@TheCalmHappyGut]

I'm definitely in the flexible category! I would love to learn strength exercises to balance my hips. I get pain when walking and notice my pelvis pulling inwards. Very helpful video thank you! Can't wait for the follow up too 😊