Comments on: Pelvic Tilts: Get Them Right http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/ Rehab. Performance. Health. Mon, 06 Feb 2012 11:47:30 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Lauren http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-26417 Lauren Fri, 19 Nov 2010 07:21:46 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-26417 Alrighty. To be honest I would treat it at the start with some bi lateral exercises, chances are you have some general imbalances, and doing some basic stuff correctly won't hurt. We'll try to even your body out slowly, and getting the imbalances right early will ensure a better base. Try this out, but the moment you have serious pain, stop...get back to me and we'll try something else. It's possible the elevated hip is causing problems too. Definitely focus on releasing the Psoas on both sides, check out my tennis ball therapy articles, and you will find how to release it with a tennis ball. Get stuck into ALL of this work, try all the places I mention, you may just come across something, and it is likely you have tight places all over the shop. Also focus on your ITB. It is most likely a tight psoas that is causing the one hip higher than the other, but check out your quadratus lumborum as well, google it to find what muscle it is. Best not to stretch it, but be aware of it, massage is the best for this, or some form of release,if you fix other discrepancies, this will usually loosen itself. Do a lot of bridges. The exercise you see in this post I wrote, at the bottom. Like I said we will start simple to know what works. This is good starting point. http://stronglifts.com/the-psoas-is-it-killing-your-back/ For now, I would start here, loosen then Psoas on BOTH sides, strengthen the glutes on BOTH sides, explore your whole body using the tennis ball, and let me know asap what you find from that. If you have extra tight areas or more pain in some, I will give you a few more stretches and exercises. Start basic, and we'll work up. Keep in touch. Alrighty. To be honest I would treat it at the start with some bi lateral exercises, chances are you have some general imbalances, and doing some basic stuff correctly won’t hurt. We’ll try to even your body out slowly, and getting the imbalances right early will ensure a better base. Try this out, but the moment you have serious pain, stop…get back to me and we’ll try something else. It’s possible the elevated hip is causing problems too.

Definitely focus on releasing the Psoas on both sides, check out my tennis ball therapy articles, and you will find how to release it with a tennis ball. Get stuck into ALL of this work, try all the places I mention, you may just come across something, and it is likely you have tight places all over the shop. Also focus on your ITB.

It is most likely a tight psoas that is causing the one hip higher than the other, but check out your quadratus lumborum as well, google it to find what muscle it is. Best not to stretch it, but be aware of it, massage is the best for this, or some form of release,if you fix other discrepancies, this will usually loosen itself.

Do a lot of bridges. The exercise you see in this post I wrote, at the bottom. Like I said we will start simple to know what works. This is good starting point.
http://stronglifts.com/the-psoas-is-it-killing-your-back/

For now, I would start here, loosen then Psoas on BOTH sides, strengthen the glutes on BOTH sides, explore your whole body using the tennis ball, and let me know asap what you find from that. If you have extra tight areas or more pain in some, I will give you a few more stretches and exercises.

Start basic, and we’ll work up.

Keep in touch.

]]> By: Glenn http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-26321 Glenn Tue, 16 Nov 2010 04:54:28 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-26321 I can release the hip rotation, but it always comes back. Cannot find someone to provide a concise program, had it for a few years & was always trreated for back problems as back would lock & get tight. Kept me off work for 12 mths. problem started from siting & had coccyx removed in 2003 (no help) - stand at work these days less pain than sitting. Sitting absolute stuffs things up. chiro I visit treated me for hip rotation & back pain disappeared almost immediately. that's how I know it is the hips. back is secondary. Your descriptions for anterior tilt are exactly what my body does on the R side. when hips are aligned, back is ok. NOTE; right hip is always higher than L. Have had orthotics - no help. I know it is from an imbalance somewhere, I can feel it in the hips/butt/legs. but it is so complicated & the iternet is confusing as they do not deal with both problems at the same time. I am thinking of doing isolated exercise for each side, that focus on the reverse (eg PSOAS (R) Stretch & (L) strengthen). squats, bridges etc, only reinforce the already overactive side & visa vi. I have good techniques to reverse the hip rotation by twist hips in reverse direction, works well. However it never holds for long. Understand you are not a practioner, but I have spent thousands on them over the last 10 years & they are of no help. Frankly you make more sense. I would appreciate your guidance please. I can release the hip rotation, but it always comes back. Cannot find someone to provide a concise program, had it for a few years & was always trreated for back problems as back would lock & get tight. Kept me off work for 12 mths. problem started from siting & had coccyx removed in 2003 (no help) – stand at work these days less pain than sitting. Sitting absolute stuffs things up. chiro I visit treated me for hip rotation & back pain disappeared almost immediately. that’s how I know it is the hips. back is secondary. Your descriptions for anterior tilt are exactly what my body does on the R side. when hips are aligned, back is ok. NOTE; right hip is always higher than L. Have had orthotics – no help. I know it is from an imbalance somewhere, I can feel it in the hips/butt/legs. but it is so complicated & the iternet is confusing as they do not deal with both problems at the same time.
I am thinking of doing isolated exercise for each side, that focus on the reverse (eg PSOAS (R) Stretch & (L) strengthen). squats, bridges etc, only reinforce the already overactive side & visa vi.

I have good techniques to reverse the hip rotation by twist hips in reverse direction, works well. However it never holds for long.

Understand you are not a practioner, but I have spent thousands on them over the last 10 years & they are of no help. Frankly you make more sense. I would appreciate your guidance please.

]]> By: Lauren http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-26314 Lauren Tue, 16 Nov 2010 02:33:45 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-26314 OK, in all seriousness. I have no idea. I would treat them each side by itself, but given I am not a practitioner, I'm going out on a limb here to say you have something higher up, or lower down thats the problem... What happens when you do myofascial release for each side? OK, in all seriousness. I have no idea. I would treat them each side by itself, but given I am not a practitioner, I’m going out on a limb here to say you have something higher up, or lower down thats the problem…

What happens when you do myofascial release for each side?

]]> By: Glenn http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-26311 Glenn Tue, 16 Nov 2010 00:57:36 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-26311 Sorry - Anteriorr tilt on R side & Posterior tilt on L side (Typo) Sorry – Anteriorr tilt on R side & Posterior tilt on L side (Typo)

]]> By: Glenn http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-26310 Glenn Tue, 16 Nov 2010 00:56:06 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-26310 I have anterior tilt on L side & posterior tilt on L side - assume one is going out in sympathy with the other? Physios I've seen get confused in the treating of both sides at same time. How should I treat it, treat each side individually with the relevant stretches & exercises. This stuff really hurts & stuffs work & quality of life Anybody got suggestions or a program? I have anterior tilt on L side & posterior tilt on L side – assume one is going out in sympathy with the other?

Physios I’ve seen get confused in the treating of both sides at same time.

How should I treat it, treat each side individually with the relevant stretches & exercises.

This stuff really hurts & stuffs work & quality of life

Anybody got suggestions or a program?

]]> By: Pat http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-6755 Pat Fri, 21 Nov 2008 21:28:19 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-6755 Very informative! Thanks! Very informative! Thanks!

]]> By: Michael http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-3936 Michael Fri, 25 Jul 2008 06:50:47 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-3936 Hi Lauren - great site. Just reading some of the people's comments here means I now realise I'm not alone! I've always had people say my bum is rock hard and also larger than most. But I've never understood why my hamstrings we so short and tight, my low back very arched (thus giving me a protuding tummy), lower back muscles very strong but abs are always useless. I think I know understand what I have and with your Part 2, how to go about doing something about it! I also liked your volleyball stretches, and am going to do what you are making your housemate do - it can only be good afterall... Thanks again Lauren, Michael, London Hi Lauren – great site. Just reading some of the people’s comments here means I now realise I’m not alone! I’ve always had people say my bum is rock hard and also larger than most. But I’ve never understood why my hamstrings we so short and tight, my low back very arched (thus giving me a protuding tummy), lower back muscles very strong but abs are always useless.

I think I know understand what I have and with your Part 2, how to go about doing something about it!

I also liked your volleyball stretches, and am going to do what you are making your housemate do – it can only be good afterall…

Thanks again Lauren,

Michael, London

]]> By: Jason http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-3638 Jason Thu, 17 Jul 2008 11:52:07 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-3638 I hope part two comes out soon! I hope part two comes out soon!

]]> By: Lauren http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-1816 Lauren Sun, 13 Apr 2008 22:46:22 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-1816 spot on, do all of it. Also, target your hip flexors when stretching. Stretching your hamstrings certainly isn't going to hurt anything. I think they are probably tight from your lordosis/anterior tilt, although stretching them won't fix the core problem, it will help supplement the rest. Cheers. spot on, do all of it. Also, target your hip flexors when stretching. Stretching your hamstrings certainly isn’t going to hurt anything. I think they are probably tight from your lordosis/anterior tilt, although stretching them won’t fix the core problem, it will help supplement the rest.

Cheers.

]]> By: yemu http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/comment-page-1/#comment-1813 yemu Sun, 13 Apr 2008 19:44:22 +0000 http://laurensfitness.com/2008/04/07/pelvic-tilts-get-them-right-2/#comment-1813 thanks for your answer! now i follow stronglifs program and stretch alot. but i'm not sure if i should stretch my hamstrings or not. well streched hamstrings are crucial for safe squat technique... do i think right that i shoul both stretch and strenghten my "lower posterior chain" and strenghten my abs to fight the lordosis? thanks for your answer!

now i follow stronglifs program and stretch alot. but i’m not sure if i should stretch my hamstrings or not. well streched hamstrings are crucial for safe squat technique…

do i think right that i shoul both stretch and strenghten my “lower posterior chain” and strenghten my abs to fight the lordosis?

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