Rotated or Twisted Pelvis
Rotated or twisted pelvis often leads to hip and lower back pain. Stretch the tight side of the pelvis and strengthen the weak side of your core with Pelvic Clock® exercises.
ROTATED OR TWISTED PELVIS
Rotated Pelvis - Twisted Pelvis
When one hip is turned outward and the other turned inward, the pelvis is rotated on a vertical axis. This misalignment is called twisted pelvis, pelvic torsion, or rotated pelvis.
The pelvis is a three-dimensional group of bones that can rotate in more than one direction.
Forward and backward rotations of the pelvis on the frontal (horizontal left to right) axis are called an Anterior Pelvic Tilt and a Posterior Pelvic Tilt, respectively. Sideways rotation of the pelvis on the sagittal (horizontal front to back) axis result in a Lateral Pelvic Tilt.
Perfect body alignment, where the pelvis is neither tilted nor rotated, has a “neutral pelvis.” A neutral pelvis is key to a healthy Neutral Spine position.
Like other misalignments of the pelvis, a twisted pelvis often leads to chronic lower back, hip, knee, shoulder, and neck pain.
What Causes the Pelvis to Rotate and Twist?
When you rotate your trunk while playing tennis, golf, baseball, cricket, polo, surfing, or snowboarding, the torsion of the pelvis is hard to avoid.
Your pelvis is pulled out of a healthy neutral position by a tight Iliopsoas (Hip Flexor) on one side of the body, and an overused Quadratus Lumborum muscle on the other.
This muscle imbalance can be due to many other causes:
Asymmetrical pronation or supination of the foot
Abnormal external or internal rotation of the hip
Rotation of the lumbar spine
Leg length discrepancy
Hip replacement surgery
Childbirth
A fall
How to Fix a Rotated or Twisted Pelvis
The correction of a twisted pelvis is a long-term project built on body awareness — a connection between your body and mind. A chiropractor, osteopath, or physical therapist can diagnose a twisted pelvis and recommend exercises appropriate for your particular case.
The Pelvic Clock® workout helps correct a twisted pelvis in three ways:
It identifies the area of your pelvis that has a limited range of movement.
It stretches the tight side of the pelvis.
It strengthens the weak side of your core.
“3-9” with bent legs
Bend your knees and press your feet into the ground.
Without moving your knees, tilt your pelvis to the left, toward the 3 o’clock marker. Then take a breath and tilt your pelvis over to the right side, toward the 9 o'clock marker.
Repeat 10-20 times.
"3-9” with feet on the wall
Stretch your legs and place your feet flat on the wall.
Keep your shoulders firmly on the floor.
Rotate your pelvis to the left, dropping your left hip.
Hold for 15-30 seconds.
Rotate your pelvis to the right, dropping your right hip.
Hold for 15-30 seconds.
Compare the two sides.
Stretch the tighter side of your pelvis again.
This time hold each stretch for up to 3-5 minutes.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
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