How to fix a Rotated pelvis

What is a Rotated pelvis?

Ideally – the pelvis should be centered and orientated towards the front.

(The pubic bone facing directly forwards)

With a rotated pelvis, the pelvis is twisted and facing more towards one side.

Types of Pelvic rotation

“Which way is your pelvis pointing?”

Left pelvis rotation: The pelvis is orientated towards the LEFT.

Right pelvis rotation: The pelvis is orientated towards the RIGHT.

Implications

In regards to posture, the pelvis is located in a central (… and a very influential) position.

Poor positioning of the pelvis will result in compensatory postural adjustments throughout the whole body.

As a result – you get the domino effect of postural deviations! (see above)


Did you know…. A pelvis rotation usually occurs with some degree of a lateral pelvic tilt?


What causes the pelvis to rotate?

There are multiple areas that can directly and indirectly cause the pelvis to be in a rotated position.

a) Foot: Pronation/Supination

In a situation where one foot is pronated (low arch) and the other supinated (high arch), the tendency is for the pelvis to rotate:

  • away from the pronated foot and
  • towards the supinated foot.

Check out this post if your foot is flat.

b) Hip: External/Internal rotation

In a situation where one hip is externally rotated and the other internally rotated, the tendency is for the pelvis to rotate:

  • away from the externally rotated hip (ER) and
  • towards the internally rotated hip (IR).

(Note: This will be extensively covered in this post.)

c) Lumbar spine: Rotation

If your lumbar spine is rotated, it can also pull your pelvis into a rotated position as well.

This is usually due to the function of the anterior/posterior oblique lines.

d) All of the above:

To be honest… a rotated pelvis is more likely to be due to a combination of everything!

This is because every part of the human body influences… and is influenced by every other part.

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How to tell if your pelvis is rotated

Here are 4 different methods which I personally use on a regular basis.


Starting point:

  • Stand with your feet shoulder width apart.
  • Make sure the feet are level with each other.

1. ASIS method:

  • Locate the Anterior Superior Iliac Spine (ASIS).
    • These are the pointy bones at the front of both of your hips. (see above)
  • Place a finger at the front of each of these bony land marks.
  • “Is one side more in front of the other?”

Left side is more forward: Right pelvis rotation

Right side more forward: Left pelvis rotation

2. Thigh position:

  • Look down at the front of your thighs.
  • “Is one thigh more forward as compared to the other side?”

Left side is more forward: Right pelvis rotation

Right side more forward: Left pelvis rotation

3. Buttock position

twisted pelvis

  • Take a downwards facing photo shot of your buttocks.
  • “Is one butt cheek more forward?”

Left side is more forward: Right pelvis rotation

Right side more forward: Left pelvis rotation

4. Belly button

  • Look down at your belly button.
  • “Which direction is it facing in relation to your feet?”

Towards the right: Right pelvis rotation

Towards the left: Left pelvis rotation

Note: These are very general methods to determine if your pelvis is rotated to one side. For best results, aim to use these tests in conjunction with one other.

How to fix your Rotated pelvis

Image courtesy of hywards at FreeDigitalPhotos.net


Note: These exercises are designed to be gentle and pain-free. If you have any questions, please feel to message me on the Facebook page.


READ THIS:

I will be explaining these exercises in terms of a RIGHT rotated pelvis.

(If you have a LEFT rotated pelvis, do the same exercises but on the opposite side mentioned.)

“Mark!… Do I have to do ALL of these exercises?”

No – In some sections, I have also listed multiple progressions to the same basic exercise. Perform the exercise that you feel is at your appropriate level of capability.


Do this first:

Pelvis reset

Aim: This maneuver will assist in re-balancing the muscular tension throughout the pelvis.

Instructions:

  • Lie down on your back with both of your hip/knees bent in the air at 90 degrees.
  • Place your hand on top of one knee, and the other below the other knee.
  • Whilst applying an opposing force on both knees, use your leg muscles to keep your knee in the same position.
    • (isometric muscle contraction)
  • Hold for 5 seconds.
  • Repeat on other side.
  • Squeeze a ball between your knees and hold for 5 seconds.
    • You may hear a “click” as you perform this step.
  • Complete 3-5 cycles.

[Left hip exercises]

1. Releases:


Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.

  • Hip external rotators
    • Glute max, pirifromis, deep hip muscles
  • Rectus femoris

a) External rotators

Instructions:

  • Place a massage ball underneath your left buttock region. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Duration: 1 minute

b) Rectus femoris

Instructions:

  • Place a massage ball underneath the front of your thigh region. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Make sure to cover the full length of the muscle.
  • Duration: 1 minute

2. Stretches:


Aim: Reduce tightness in the muscles of the left hip causing a right rotated pelvis.


a) Piriformis stretch

Instructions:

  • Sit down on the edge of a chair.
  • Place your left ankle on top of your right knee.
  • Sit as tall as possible.
  • Pull your left knee towards your right shoulder.
  • Aim to feel a stretch in the back of your left hip.
  • Hold for 30 seconds.

b) Hip internal rotation

Instructions:

  • Lie on your back with your left knee bent.
  • Place left foot towards the left side away from the body.
  • Allow your left knee to drop towards the midline of the body.
  • Place your right foot onto the outside surface of your left knee to push it down further.
  • Aim to feel a stretch at the back of your left hip.
  • Hold for 30 seconds.

c) Rectus femoris stretch

Instructions:

  • Stand up right.
  • Bend your left knee and grab your foot behind your buttock region.
  • Pull your knee backwards.
  • Make sure to keep your knees in line with each other.
  • To increase stretch: tuck your tailbone underneath you by squeezing your glutes.
  • Aim to feel a stretch along the front of your thigh.
  • Hold for 30 seconds.

3. Strengthen:


Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.

  • Hip internal rotators
    • (pectineus, adductors, anterior glute medius)

a) Internal rotation – sitting

Instructions:

  • Whilst sitting, lift your left foot to the side.
  • Make sure that your knee points forward throughout movement.
  • Do not move the pelvis.
  • Hold the end position for 5 seconds.
  • Repeat 20 times.
  • Progression: Perform whilst in the right side lie position.

b) Hip shift on wall

Instructions:

  • Lie on the floor.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your feels into the wall and lift your tail bone off the floor.
    • Keep your back flat on the ground.
  • Suck your left knee in towards the hip whilst pushing your right knee away from the hip.
    • (Make sure you keep your thighs straight and parallel with each other.)
  • Aim to feel your left inner hip muscles engaging.
  • Hold for 30 seconds.
  • Repeat 3 times.

c) Left foot lift (side position)

Instructions:

  • Lie on the floor with your left side up.
  • Keep your left knee pushing down onto the right knee.
  • Lift up your left foot off the ground.
  • Hold for 3-5 seconds.
  • Aim to feel contraction of the muscles on the side of the left hip.
  • Repeat 10 times.

[Right hip exercises]

1. Releases:


Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.

  • Hip internal rotators:
    • pectineus, adductors, anterior glute medius
  • Hamstring

a) Hip Internal rotators

Instructions:

  • Place a foam roller at the front/inside of your right hip region. (see above)
  • Whilst applying your body weight, perform a rolling motion over the foam roller.
  • Duration: 1 minute
  • Note: Be gentle! There are nerves that run through this area!

b) Hamstring

Instructions:

  • Place a massage ball under your right hamstring muscle. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Duration: 1 minute

2. Stretches:


Aim: To decrease the tightness in the muscles of the right hip that are holding the right rotated pelvis position.


a) Forward lunge

Instructions:

  • Assume the lunge position with your left leg in front.
  • Point your right toe towards the outside.
  • Lunge forward as far as you can.
    • Do not rotate your pelvis. Keep your pelvis facing the front.
  • Aim to feel a stretch in the inside of your right groin.
  • Squeeze your right glute muscles to increase the stretch.
  • Hold for 30 seconds.

b) Half butterfly

Instructions:

  • Lie down your back with your right knee bent at ~90 degrees.
  • Let your right knee drop to the side.
  • Whilst keeping your left side of the pelvis down, push your right knee closer to the ground.
  • Aim to feel a stretch in the side of the right groin.
  • Squeeze your right glute muscle to increase the stretch.
  • Hold for 30 seconds.

c) Half frog

Instructions:

  • Lie on your stomach.
  • Bring your right knee up to your side. (see above)
  • Squeeze your right glute muscle to increase the stretch.
  • Aim to feel a stretch in the side of the right groin.
  • Hold for 30 seconds.

3. Strengthen:


Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

  • Hip external rotators
    • Glute max, pirifromis, deep hip muscles

a) Clam shell

Instructions:

  • Lie on your left side with your knees/hip bent at 90 degrees.
  • Whilst keeping your ankles together, lift up your right knee as high as possible.
  • Make sure that you do not move your pelvis.
    • Block the right hip with you right hand (see above).
    • Only the leg should be moving.
  • Aim to feel the muscles on the side of your right hip engage.
  • Hold for 3-5 seconds at end range.
  • Repeat 20 times.

b) Wall push whilst sitting

Instructions:

  • Sit on a chair with your right leg next to the wall.
  • Keep your feet shoulder width apart.
  • Push your right knee into the wall.
  • Maintain this hold for 1 minute.

c) Pelvic rotation in side lie (Obliques)

Do this exercise if your pelvis and belly button are rotated to the right side AND your sternum is facing forwards.

Instructions:

  • Lie on your right side. (see above).
  • Rotate only your pelvis towards the left side.
    • Keep your knees together throughout movement.
  • Do not move your upper torso.
    • You can use your arms to anchor yourself down.
  • Hold the end range for 3-5 seconds.
  • Repeat 20 times.

[Left & Right hip exercises]


It is important to progress to exercises that strengthen both the left and right hip at the same time.


a) Standing twist

Instructions:

  • Stand up right with your feet shoulder width apart.
  • Rotate your pelvis towards the left.
  • Keep your knees facing forwards.
  • Hold the end range for 5 seconds.
  • Aim to feel your inner left groin and right glute muscle engage.
  • Repeat 20 times.

b) Hip shift whilst sitting

Instructions:

  • Sit tall on the edge of a chair with your right side towards a wall.
  • Suck your left knee in towards the left hip whilst pushing your right knee forwards. (Yellow arrow)
    • Keep your thighs parallel to each other
  • Push out your right knee against the wall. (Orange arrow)
  • Bring your knee to mid line without moving your feet. (Orange arrow)
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 30 seconds.
  • Repeat 3 times.

c) Hip shift on wall

Instructions:

  • Set your body as seen above.
  • Place a resistance band around your knees.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your heels into the wall and lift your tail bone off the floor.
    • Keep your back flat on the ground.
  • Suck your left knee in towards your left hip as you push your right knee upwards. (Yellow arrows)
    • Keep your thighs parallel to each other.
  • As you push your right knee upwards, push it out to the right side. (Orange line)
  • Bring your left knee towards mid line without moving your feet. (Orange line)
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 30 seconds.
  • Repeat 3 times.

d) Hip shift in side lie

Instructions:

  • Lie on your left side. (see above)
  • Suck your left knee in towards the hip whilst pushing your right knee away from the hip.
  • Without your pelvis moving:
    • Lift your right knee and hold.
    • Lift your left knee and hold.
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 5-10 seconds.
  • Repeat 5 times.

Progressions:


Once you are comfortable with the previously mentioned exercises, try out these other exercises to help solidify your newly acquired neutral pelvis position.


a)  Walking lunges

Instructions:

  • Perform walking lunges.
  • Keep your pelvis facing forwards throughout the movement.
  • Repeat 10 times.

b) Single leg Dead lift

Instructions:

  • Have your feet in the staggered stance with one leg forward.
  • Keep your pelvis facing forwards throughout the movement.
  • Perform a dead lift.
  • Repeat 10 times.
  • Alternate legs.

c) Running man

Video from BigTreeStudio

Instructions:

  • Transition between:
    • Position 1: Stand on the left leg with right leg and left arm forwards. (see above)
    • Position 2: Hinge forward at the hips as the arms/legs alternate. (see above)
  • Maintain neutral pelvis throughout the movement.
    • Make sure your pelvis is facing forwards.
  • Repeat 10 times.
  • Repeat on other side.

Daily activities:


*** READ THIS ***

(This is the MOST important section of this post!)

There is absolutely no point doing all of the above exercises if you do not actively change the positions that encourage your rotated pelvis to in the first place.


To keep your pelvis in a more neutral position, consider the following:

a) When sitting

  • Sit on your Sit bones.
  • Distribute your weight evenly on each buttock.
  • Do not lean to one side.
  • Keep your knees and feet symmetrical.
  • Make sure that your torso and pelvis are facing forwards.
    • “Point your pubic bone forwards”

b) When standing

  • Stand evenly between your feet.
  • Do not lean to one side.
  • Make sure your pelvis is pointing forwards.
  • Look down. Keep the front of your thighs level.
  • Make sure you do not have pronated/supinated feet.

Do you have Scoliosis?

If you have a rotated pelvis, it is likely that you will have a degree of Scoliosis.

For more information, check out this post: Scoliosis exercises.


What to do next…

1. Any questions?… Leave me a comment down below.

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises for your Rotated pelvis!

About

I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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595 thoughts on “How to fix a Rotated pelvis

  1. Wow! Great exercises!
    My back pain goes for 8 hours at least after doing these exercises!

    I found these exercises only in your website.
    Thanks Mark.

  2. Hello, what a great article and exactly the therapy I need to fix this issue which my chiropractor diagnosed me with. I started experiencing this condition during and after pregnancy. Are there any additional PT exercises or possible imbalances that can help re-align and strengthen my hips? Would you recommend any particular core-strengthening as well?

    1. Hi Elicia,

      I recommend starting with the mentioned exercises on the blog post.

      Core strengthening is always good to add to the list of your exercises. It will help you control your pelvis better. I am a big fan of the “dead bug” exercise. Keep your pelvis in a neutral position throughout the exercise.

      Mark

  3. Hi Mark,

    I have a left lateral tilt, a right rotation, and an anterior tilt. Looking at the fixes for the first two issues, they seem to be at odds in that the muscles you’re strengthening (ie. adductors and glutes) for one misalignment are the same muscles that you’re releasing/stretching for the other. Will working to strengthen already tight muscles (or stretch already over-lengthen ones) cause problems?
    I’d really appreciate your feedback as I don’t want to exacerbate the problem!
    Thank you!

  4. Hi Mark,

    Thank you for this post and for the one on Lateral Pelvic Tilt. They are very helpful! You mention that people will often have tilts along with rotation. I have a right hip rotation but unlike the diagram here suggests, I have a left hip hike and the resulting lower left shoulder, etc. Is that a normal pattern? Should I do follow the fixes you provide for a left hip hike and right rotation or are there other considerations I must take into account?

    1. Apologies Mark-I see that Brandon asked this exact question two posts below! My lower back pain is often across both sides but at times have experienced it only on the right side.
      I checked and I definitely have an anterior pelvic tilt. How should I proceed at this point?
      Thank you!

    2. Hey Elizabeth,

      The rotation and lateral tilt can go in any combination really.

      In terms of which exercises to do: You can start on either and see how the body responds. It is possible that the body might respond more towards one correction than the other. (eg. fixing the rotation might help with the tilt)

      Mark

  5. Hey Mark.
    I’m looking at Hip Shift Whilst Sitting and I’m not sure that I understand.
    Are the instructions for Pelvic Rotation to the right ? —

    Push out your right knee against the wall.
    Bring your left knee to mid line without moving your feet.

    Thanks!

  6. Hey Mark
    How are you? This is a great piece of work, I have some questions regarding The pelvis twist or a tilt, is it possible you could feel your sacrialic joint on one side of your lower back. I feel like there are no ligaments covering that are andbi could feel my SI joint please help me out.
    Thank you

    1. Hello Kamal,

      It is common to have some sort of torsion at the SIJ with a rotated pelvis.

      There should be ligaments covering the area.Perhaps you might be feeling the lack of musculature (erector spinae group, multifidus) covering in that area? If this is the case, you will need to strengthen the lower back on top of derotating the pelvis.

      Mark

  7. Mark, when I take a picture of myself with my back facing the camera I notice that I have a waist crease on my left side indicating I have a hip hike on the left. Then when I take a picture of myself with my front facing the camera I notice that my abs seem to be shifted to the right, indicating a rotated pelvis to the right. My bellybutton does not line up with my nose, it seems slightly off to the right. I also notice that my right shoulder seems to be slightly raised higher then my left shoulder.

    Now I’ve tried acupuncture, massage, and chiropractic care. Nothing seems to help, and my main symptoms are a tightness feeling in my lower back and sometimes tightness in my hips.

    Can you give me any advice? I don’t know which posts of yours I should follow. Does it make sense that I can have a hip hike on the left but a right rotated pelvis? Is any of this possible to fix? I would really appreciate it if you could get back to me.

    1. Hi Brandon,

      Definitely possible to have a standing left hip hike + right rotated pelvis.

      If your right shoulder is higher, there is probably some sort of left side bend in your spine as well.

      If you have tightness in your lower back that is on one side, I would likely look at the rotated pelvis and lateral pelvic tilt.

      If the tightness if equally on both side of the lower back, then I would be more inclined to check for Anterior pelvic tilt or Posterior pelvic tilt.

      Mark

  8. Hi Mark,

    Thanks for your wonderful blog! I have a question for you. I have very tight muscles in my left butt (which becomes worse when i sit) and upper side of hamstring, and my dr said it is mainly my priformis muscle that is tight. It is mainly the left side but sometimes the right side as well, but one side at a time. My pt told me that I have rotated pelvis but Im not sure which side it is. I also have some pain on my left knee. When I do the firdt test you mentioned I feel my right ASIS is slightly more forward. My question is that which pelvis rotation I have, so that I can do the right excercises?

    Thank you so so much Mark!

    1. Forgit to metion that I had no accident or injury when this started. I used to sit a LOT working with computer mainly crossing my right leg over the left and leaning to the left side. My MRI also shows no spine issues but “straightening of lumbar lordosis” and my dr said I have weak back muscles. I also have some pain in my lower back, just aove my but on the sides, specially when I sit. Thanks a lot for your time!

    2. Hello Rooshi,

      If your left ASIS is more forward, then you will have a RIGHT rotated pelvis. (This make sense as the left glute muscles will be relatively tighter)

      If this is the case- follow the exercises as per mentioned in the blog post.

      Mark

  9. Hi marc

    Past 8 years i am struggling with tension and pain in my low back area, and this boring searing pain in my right glutes. I visited and wasted a huge amount of money on chiropractors, physiotherapist, kinesitherapist, orthopedist etc with little or in most cases – no results.

    I saw some similar topisc on this forum, but since they are mostly generalized, i wanted to write down my issue, so that maybe you guys could give me some sort of advice or suggestion, cause honesty i dont know what do to anymore. For further info – i didnt have any kind of injury or dislocation, but my graphic designer lifestyle took its toll.

    My symptoms are next:
    – my right innominate is anterior rotated – right ASIS is inferior in comparison to left ASIS; right PSIS is superior to left PSIS
    – i lean more on my left leg, and i have this “longer” right leg effect
    – during walking my right foot tends to slightly externally rotate
    – when i lay on my back, my right foot falls into much bigger external rotation than my left foot
    – in terms of hip flexion in standing position, my right leg lacks a ROM, and the overall flexion is around 12 inches less than my left leg, so lets say maybe 20 degrees less
    – i supose that i also have a slight posterior rotation of left innominate, since when i lay on back and do exercise like dead-bugs, when i lower down left leg my left hip tends to make this cracking sound on every repetition, like my ROM is limited
    – on x-ray there is also a small vertebrae rotation in area around L4-T11, which makes my left side of back pop-out and gets “higher” and bigger when i bend over to touch my toes; something similar to scoliosis
    – my right obliques are smaller in muscle mass the left ones
    – right glutes are “higher” then left and weaker

    I also had:
    – lateral scoliosis in thoracic area, so my right shoulder was lower than my left
    – kyphotic posture due huge amount of sitting
    – lordosis – my lubar curve was bigger than normal
    These 3 symptoms i successfully resolved, still some work need to be done, but they are not making me any kind of issues.

    Now the pelvis area is slowly but surely giving me a chronic headache.

    Last physiotherapist told me that my right leg is falling into hyperextension in ” thomas test”, and that my right psoas major is probably weak due to vertebrae rotation in spine, and thats why my innominate is rotated. So we were working on isolating that psoas and doing some counter-rotation exercises for spine.
    But if i have a pelvic fault and some muscles are in spasm, even if i lay down on my back i will still have that rotation. Thomas test will only show bigger ROM in right leg due to anterior innominate rotation on that side, and lack of ROM on left side possibly due to posterior rotation. That doesnt had to mean that my right psoas is weak.

    Also before this guy i went to schroth specialist which also did some right psoas work, right glute medius, isolation my right side of back and trying to fix that muscle imbalance, and some pelvic stabilization exercises, but generally situation wasnt much better.

    Past few weaks i was doing MET technique that Kelly showed in episode 128 ( pulling one leg and pushing other one ) and nothing really was happening when i squeezed the ball after those. Last few days was different, i started hearing these poping sounds. I also added techniques for releasing tension from quads, TFL, QL, and abdominal region ( episode with Jill Miler ). My plan is to add some static exercises for stabilizing pelvis, like planks, side planks, pallof presses, bird-dog, dead bugs etc, band walk etc.

    – Do you guys have any suggestion or advice?
    – Should i continue with Kelly`s MET for pelvis fault? Maybe couple times per day?
    – Whould you treat muscle imbalance, and do any kind of isolation exercises for psoas, right obliques? In that case – which psoas would you strengthen, left or right? Maybe some right glute medius isolation?
    – would you avoid exercises that promote twisting, crunching, bending?

    Thank you so much for reading this long post, and for all your answers .

    1. Hi David,

      Wow- that was a super long comment! I’ll try my best to answer your questions.

      – Do you guys have any suggestion or advice?

      It sounds like a left pelvis rotation to me. It seems consistent with many of the findings you mentioned.

      Perhaps starting the exercises mentioned on the blog post for a LEFT rotated pelvis might be a good starting point.

      – Should i continue with Kelly`s MET for pelvis fault? Maybe couple times per day?

      You can continue with this if you feel it is helping. However – do understand that it is temporary.

      You might be better off addressing the weak/tight muscles causing your pelvis to deviate.

      – Whould you treat muscle imbalance, and do any kind of isolation exercises for psoas, right obliques? In that case – which psoas would you strengthen, left or right? Maybe some right glute medius isolation?

      This really depends on what was specifically found on assessment. If the psoas is weak on a muscle test, you can start off by strengthening it, but make sure that the psoas is functioning from a neutral pelvis position.

      – would you avoid exercises that promote twisting, crunching, bending?

      It is fine to do as long as they are not making your symptoms worse.

      However- I would prioritise the pelvis exercises if it is the root cause of everything.

      Mark

  10. Hi Mark,
    Thanks for this info, really clear and thorough. I’ve done the exercises daily for about 10 days and my pelvis seems to have levelled out. How often would you recommend doing them to maintain this? Thanks

    1. Hey Rhona,

      That is great news!

      Persist for another few weeks to lock it in.

      If it is all leveled out, you can start to do exercises on both sides to see if you can maintain that leveled pelvis.

      Mark

  11. Hi Mark. I am So confused on my pelvis rotation! I know my right hip is hiked and rotates back and have been working on my right glute med as it’s significantly weaker. My right foot wants to turn out. I’ve also noticed that when I stand on my right leg with my foot straight, my body turns to the left. But I dont notice one hip being more forward than the other just standing. Does that mean I have a left or right pelvis rotation? I’m not sure what I should be strengthening.

  12. Mark, Thanks for this post! From looking at my photographs I have had a rotated pelvis for at least 5 years (since my last pregnancy). I have been doing these exercises 3-4 days a week for 3 weeks. How can we gauge our progress on realigning the pelvis? Aside from visual inspection, are there any measures that can be done to understand if the exercising is successfully reestablishing a neutral pelvis? Right now I am just using photographs taking particular note of my belly button position and overly flared rib on my left side.

    1. Hey Breanne,

      The test methods that I mentioned in the blog post to determine rotation of the pelvis are the same ones I recommend using to determine if the pelvis is in neutral.

      If in doubt, I would get a health practitioner to assess it in person.

      Mark

  13. Hey Mark,

    Can you give some tips on how to correct torso shift to one side. So the torso is not rotating, but it’s rather just lateraly shifting to the right (therefore making it out of line with the botom spine and pelvis.)

    Thank you for your help and for all the effort you are putting here.

    Marko

    1. Hey Mark with an O,

      I would start with thoracic translations.

      See #13 on this post: Thoracic spine exercises.

      Move towards the opposite side to where your torso is shifted. (for you: go towards the LEFT)

      If this is difficult, you might need to stretch out your upper Quadratus lumborum. (Click here for some stretches)

      Mark

  14. Dear Mark,

    I have couple of question regarding posture and misalignment, but first things first.

    I cannot describe with words how thankful I am for your posts and for this blog’s existence. Thank you for providing us with knowledge and for giving us the tools to analyze and heal ourselves. I lived an existence burdened with 10 years of constant pain and injuries, but for the first time in my life, I finally understand what is wrong with my body and how I am supposed to address it. Thank you for all your effort, thank you for all your kindness, and thank you for being such a spectacular human being. You made me understand that pain is not my enemy, but that body is giving me signals. I was just blind and oblivious of what it was trying to tell me. However, not anymore, and all thanks to you. You have absolutely changed the way I view myself. Although, this is just a beginning, I am already seeing drastic improvements in just under a month. I am working at least 2-3 hours each day on fixing my posture, while for the rest of the day and night I am fully committed on avoiding all the postural missteps. This change would have never happened without you. Thank you a million times and more for making my life better!

    In this second paragraph I will explain what created my structural misalignment (I am aware that this post is one big wall of text so please skip this part if you wish). But thanks to you I became aware of it now. Basically, sitting was the bane of my posture. Only now have I became aware of this ridiculous sitting posture I had. Firstly, I was slouching as crazy. Added to this I also rotated my pelvis and legs to the left (about 40 degrees or so), and I put a firm sitting pressure only on my one butt check (the right one, because of a constant lean to hold a mouse). The left pelvic bone was always slightly hovering in the air. And then I twisted my thoracic region to the right in order to center my body with the screen. I was also in a constant crunch with my right obliques, since I put my upper body rest on the right hand rest. This was accompanied with the upper and forward shrug of both my shoulders. But the difference is that left should had a completely killed of scapular stabilization, like it was non existent, while my right should was performing this upper shrug with the force of my trapezius muscles in order to reach for the mouse. And so, that was my sitting posture I had for hours each day, and so on for months and years. 🙁 What a disaster.

    So this sitting invention created following postural deficiencies: swayback posture with rounded and lifted shoulders (although my left shoulder is much more lifted) and forward head posture, pelvic rotation to the left, torso rotation to the right, lateral pelvic tilt (hip hike on right side), although my body nullified this tilt by adding additional adaptation. It pushed my left leg forward when standing. So I always had my left leg in front of my pelvis whenever I was standing, while also leaning on my right leg. My right leg was the main motor for all the movement and standing position, while my left leg was like a crutch. Maybe this adaptation could be explained with high arches I have on both feet (although I have a higher arch on my left foot, then on my right, so it overpronates much more than the right one). So, basically the body did not use my left leg. The result is that my left glutes were shut down, my left obliques non-existent, both hamstrings tight, both psoas weak, but right one more weak and injury prone. And my whole legs/body was in a muscle spasmic tension (I had rocks instead of muscles all over my legs). My left lats ans scapula non-existent, my right lats and scapula Ok-ish in comparison to the left side. Adductors feeling tight on both sides. Right QL probably tight (although I can’t tell for sure, since all the stretches for QL immediately target extreme tightness in oblique’s and not QLs. While my wife tells me on sensation that my left Ql is more meaty, while my right side is more tensed/tight). Pain is usualy felt in gluteus minimus/pririformis region near the hip bone where the leg connects. Also the pain is felt on the right side of my lower back above pelvic bone.

    So far I am addressing my sway back posture and your routine is producing great results.

    Questions:
    1. Are the exercises for high arched foot different than those for the flat foot posted on your blog? So far I am only stretching the peroneus side of foot and strengthening the foot with the short foot exercises? Are there any other exercises that I should incorporate?

    2. Regarding my pelvis rotation to the left. I have a feeling it is also being contributed to it by a complete discrepancy between my left and right side obliques. My left obliques are not functioning in any way. And my right ones are super extra tight. What exercises should I do to target that obvious discrepancy? Beside side plank, and right Ql stretching which in my case automatically hits the obliques.

    3. Any tips on what should I do with my left thoracic region (rotated to the right). I couldn’t find any post regarding this issue. I would like for it to pull me to the left to re-center the tensions between the sides. Only idea I have is to contract the torso to the left (and in this position to hold an elastic cord which is trying to pull me out of it, but by resisting it, I am strengthening it in this positon. Basically the idea is to also strengthen non existing left scapula and lats. Any additional suggestions/tips regarding this?

    4. When I am walking I often times hit my other foot with my hell. When swinging my leg (extending it) it immediately external rotates. I understand that to improve this I stretch external rotators and strengthen internal rotators. Which makes sense for the right leg (since the pelvis is rotating to the left), but what is confusing me is that the same issue (heel hitting my right heel, although less often) is happening with my left leg. Based on this I have a feeling that my left leg is also externally rotated, but since the right leg is much stronger than it, it loses this “battle” and rotates the pelvis to the left. Does this make sense? Because, if so, I would also do work for adductors for my left foot, alongside my right. When comparing both my right and left adductors they are both equally super tight, and similarly weak.

    5. Due to the previously described QL discrepancies how do I address it? Is there any point in strengthening the left side (due to gith hip hike, which was negated by left leg forward). My left QL is on sensation more muscular, or should I just stretch the right side, which is more tight but less muscular, more tense and wirey. I have no idea how to address this muscles.

    6. Last on the list of questions is my clavicle bone. Whatever I do with my left and right shoulder there is just no way to make it aligned on both sides. My right clavicule somehow protrudes at the end at the center of the body (It look like this: https://www.verywellhealth.com/thmb/QYJQ2D8SdTxh9L6NWZ1eoKqYkf8=/768×0/filters:no_upscale():max_bytes(150000):strip_icc()/158933051-56a6d9e23df78cf772908d04.jpg

    But my left clavicules pointy tip somehow dips inside and I can’t get it to protrude out, or for the right one to sink in. Basically whatever I do it seems like bones have adapted. Should I just ignore this, and continue working on my rounded and heightened shoulder and will things align, or is there something extra I could do.

    Whew, that was the last one.

    Thank you so much for reading this, and hopefully giving me some directions in this journey of postural correction. 🙂

  15. Hi, Mark
    I found I have uneven shoulder because the left strip is always fall when I have backpack. And my right knee is weaker than another one. The right leg is not as straight as the left one.
    Than I found a chiropractor said I have rotated pelvic because of pregnancy. I have took x-ray and it shows the left side is toward clearly.
    I had chiropractic adjustment for 4 times and I have to stop by some reason. Do you have any advice of my situation?
    Thanks!

  16. Hi Mark

    I had a back injury a few years ago and have a bulging discs at L4/L5 & L5/S1 on the right side. It has since gotten a lot better but I am now noticing more recently my hips rotate to the left. If I stand with my feet level i feel out of balance, slight sensation of tipping over. At times I notice I am engaging my right quad area when I stand to stabilize.

    I experience some pinching sensation at my right hip/joint if I try and pull my knee toward my chest, doing the piriformis stretch for example. What would this indicate and should I keep utilising your exercises if this is the case?

    Thank you!

    1. Hey Michael,

      You might have some hip impingement issues in that right hip.

      If this is the case – you will want to get that sorted out before pushing the exercises mentioned on the post. If you would still like to do the exercises for the rotated pelvis, you will just need to be careful not to reproduce the pinching pain as you stretch it o ut.

      Mark

  17. Hi Mark. I was wondering if you were trained in PRI? I can not find anyone near me that is trained in PRI and I really think that may be the cause of all my issues. About 5 years I had an accident and my back muscles locked up on me and I couldn’t sit or stand for a week until I went to a sports and medicine doctor. Now I’m at the point where my right hip is way higher , my right pelvis seems twisted to the left and I feel like I’m walking with a limp as well as I feel my right sitting bones petrude when I sit on a hard surface. If you are PRI trained could I possibly pay you to do some online coaching for me? I’m at my last resort with these issues. Thanks Mark

    1. Hey Allen,

      I have completed 3 PRI online courses.

      I would not say that I 100% practice in the PRI method, but do agree to a whole lot of the model.

      Mark

      1. With that being said , is it possible that because my left pelvis is being oriented to the right , it’s essentially causing my right lateral pelvic tilt ( and causing it from not responding to just stretching the ql?) I need to adress the roasted pelvis first then , if that’s correct? Thanks Mark, you’re the best!

      2. So with that being said is the reason I can’t get rid of my lateral pelvic tilt on the right right side is because my left pelvis rotating to the right is making me stuck in that position? By addressing the rotated pelvis first and doing ql stretches should i see progress?

  18. Hi Mark,

    Thank you for your post.

    In the picture above explaining the release of external rotators, the line is pointing both piriformis muscles. Do I release piriformis both sides?

    How about glute max? one side or both?

    Second question: I have a weak glute on the right and a weak core. Which side is my pelvis rotated then? I have to be sure to do the exercises on the correct side.

    Br. Markku

    1. Hey Markku,

      Start off by addressing the glute/piriformis on the one side.

      Once your pelvis is more balanced, you can start doing both if that is required.

      Mark

  19. Hello Mark, I’m sure you answered this already but I’m confused: do I perform all of the exercises and stretches listed out here, or just some of them? I’m trying to correct right pelvis rotation, where I have pain and tension along my left side as a result. Thank you.

    1. Hey Nicole,

      It might be an idea to do them all to begin with.

      From here – see how you body responds to the exercises and stick with the ones that you feel are making the biggest impact.

      Mark

  20. Hi Mark,

    When doing one leg deadlift, lunge or superman, you advised to keep the pelvis facing front. How do you do it? How does it feel?

    I want to make sure, i’m doing the right things, because my pelvis starts to rotate back doing these exercises.

  21. Hi Mark

    Thanks for providing such useful resources.

    I’ve had a previous bulging disc issue affecting my right side (L4/L5 L5/S1) this has recovered to a point where I can function fairly well, although I’m willing to say that my right leg has never really been the same. I am flat footed and noticed more recently my hip is rotating to the left, and my feet tread feels similar to what you have illustrated – left foot has some arch, but right foot arch feels almost flat against the ground. As a result my right leg sits a little behind my left leg when i stand in what feels like a neutral position. When I stand with my feet together & level, my right quads feel like it’s taking the majority of the pressure, and all round feels unnatural. Would you believe that there are deeper underlying problems for my issues?

    I’m attempting to do your list of exercises, but on the opposite side to pull my right hip back. When it comes to your Right Hip exercises, I’m guessing I should work to release my left hip instead – please correct me if I’m wrong. Also, do you recommend any leg work at the gym to supplement your exercises? Or should I lay off the weights altogether? Many Thanks

  22. Wouldnt a single leg glute bridge with a lateral swing on the raised leg fix this immediately? Since you are both strengthening and stretching the adductors while training functional hip extension. Also for it to last long term wouldnt the client have to learn to apply even pressure between both feet by stacking the ankle with the tibia and keeping a slight eversion in the foot. And also why wouldnt you stretch/strengthen the psoas in a scenario like this? One side will definitely be tighter and stronger than the other. Im not experienced nor as educated as you to know 100% but i feel theres some keys missing here.

  23. Hi Mark,

    On Youtube, they talk about glute imbalance.

    Is this the case that is partly addressed here. Can I fix my glute imbalance with these exercises?

  24. Hi Mark, just a few questions for you. So I have scoliosis, right side hip hike, and a left rotated pelvis (my right pelvis rotates to the left). You have a lot of info on here so I guess my question is do you recommend just choosing 1 excersise in each section and do that? During the clam shells should I work both? And more importantly is it even possible that I can correct these things seeing as they are caused by my scoliosis?

  25. Good morning Mike. My name is Bruno and i am from Brazil.
    Congratulations on your website and its content. Your information has helped to improve my pain and optimism about seeking treatment. Consulting your informations and tests, I identified two problems in my hips: “Right Rotated Pelvis” and “Right sided lateral pelvic tilt (Right hip hike)”. Which of these problems should I treat first?
    Thanks very much. God bless you, good vibes for you.
    P.S: sorry for my bad english.

      1. Hi Mark, thanks very much.
        I am starting by the rotated pelvis first.
        When I go to the gym, I’ve been doing your exercises before my leg workout.
        I’ve got already some progress.
        Thank you.

  26. Hey there, hopefully its not too late to get a response!

    I’ve read several of your articles, including this one and the flat feet one. It’s been difficult for me to parse through the different issues I have since they are numerous and occurring throughout the body. ill try to briefly summarize my issues, starting from the feet and working up.

    I have fallen arches on both feet (only when standing, when no weight is put on them the arches return, albeit the left foot is still slightly more dropped down), bunions (left foot is worse), and a heel spur and plantar fibroma on the right foot. also on the right foot, my Achilles heel has a weird protrusion on it, that almost looks like a bulging vein.

    moving up, i have a pelvis that is twisted backwards on my right side. trying to describe my standing posture is difficult, but ill try. if you were to look at me straight on,everything is straight from base of the neck down to about 3 inches above my belly button. but then things start to curve towards the right. imagine a backwards “J”, where the bottom curve is my pelvis. So, the right side obliques are super tight and locked up, which in turn i believe is causing the left side to be overstretched. i also have a lot of tight muscle back pain on my right side, running from the bottom of the rib cage down to the pelvis (I think this is the QL but im not sure).

    I believe this is also causing cascading effects higher up, which includes mild scoliosis in the mid back (ive had xrays that showed a small curve, but i think it becomes more accentuated when standing), lots of mid back pain in general, mainly in the spinal stabilizers and muscles that run up the whole mid back.

    and finally, neck and head pain. so on my left side, i have a super tight muscle that attaches to the bottom of my skull (its hard to tell if its the levator scap or one of the scalenes), which when it gets really tight causes me to have tension headaches (temples in a vice kind of headache). the only thing that relieves these headaches is stretching my neck towards my right shoulder until i feel a light ‘pop’, and the headache goes away.

    I believe all of these issues are interconnected, as there are far too many of them happening at once for it to not be the case. im only 28 years old and i’ve had these problems for a few years now, and i obviously realize its not normal for a person as young as i am to have so many issues. i can tell you i’ve had flat feet since i was a mid-teenager, but before that i couldn’t tell you. i only was made aware of it when my dad pointed it out to me. he does not have flat feet, nor does anyone on either side of my family so i don’t believe there to be a major genetic component. My main theory is that either the twisted pelvis or the flat feet are where this all started, but its just speculation obviously.

    I know this a huge thing to respond to, I just was blown away by how in-depth your articles and knowledge clearly are. I’ve worked with several physios, massage therapists, etc with some success but not much. If you have ANY advice at all on how i should go about trying to correct this myself doing exercises, I would be forever grateful. I would honestly consider e-transferring you some money if it meant you would take the time to consider and respond to the majority of what i said. Thanks, and be well.

  27. Sheesh, Mark you have no idea how grateful I am because of this. Ive seen mp GP, a PT , and a NUCCA chiropractor because I felt like I had lost my center of gravity and felt extremely weak . I had a feeling my posture was the blame (like the pt told me) but like a dummy, I felt like I had been working out and playing sports for so long there was no way it could have been my posture: hence why I saw the nucca chiropractor (solved it temporarily). Im a student trying to become a PA and majoring in exercise science so diagnosing the type of posture wasn’t hard after I took a picture of myself from the side. After seeing how hyperextended my knees are, I followed your swayback routine, immediate difference in my posture and went to play basketball to engrave the new movement patterns. The next day as I got more comfortable and relax I noticed I had ATP, which is strange because tap and swayback and atp are opposites so I assumed my obliques were insanely weak. After following the ATP routine, I finally learned how to activate my glutes and abs properly!!!! Again my ego had me deluded, I can’t believe I was squatting and deadlifting almost 250 pounds (im 145 pounds) and didn’t even know how to activate my glutes and abs, I mean where could that weight have possibly been being pulled from. As soon as I was done I had finally seen the roasted pelvis, right leg in front, belly button pointing left. I had always thought it was the case but I never found good information on this type of issue so ignored it. As soon as I was done with this the best way I could describe it is it was as if I had truly unlocked my body, I can feel my glutes, quads, hamstrings. abs and lows back all working in harmony, I can stand upright with ease and I look strong. You are beyond intelligent, as someone who values exercise and athletics you honestly will change my life for the better moving forward. Really long story but I just had to get that through my chest because since February this nucca guy had me convinced it was some neurological disorder and it was constantly on my mind because I thought it was that dire, also I never had any type of back pain either, just some upper back tension on occasion which was I didn’t think it was a muscular problem. Any who, Thank you!!!

    1. Hello Luis,

      What an awesome comment! Thank you for writing that for me.

      Sounds like you are well on the way to fixing your posture.

      Happy that the blog has been of some help to you 🙂

      Mark

  28. Hey Mark! Thank you so much for all the information you have put out! I have a rotated pelvis to the left and your step by step process for fixing that has helped immensely. One issue I still have is that my adductor on my left side won’t seem to release. It’s pulling my left knee in and hip back and I’ve stretched and foam rolled it but the stretching is painful and at a certain point it feels stuck and like something needs to pop if I go further…..It feels like it won’t release.
    Thank you very much for your time

  29. Hi Mark,

    I have been dealing with chronic low back pain for a while now, almost two years. I have been seen by several doctors, had an MRI which shows that I have a couple of disc bulges and mild arthritis and mild stenosis. All the doctors have said I don’t need surgery and am def not a candidate for one. They all say to keep doing PT, try chiropractic care, acupuncture, etc. I’ve tried all of it. I don’t have any pain down my leg, no sciatica, nothing to that extreme. It’s just constant tightness, which sometimes will go away with exercise and sometimes with chiropractic adjustments, but it’s all temporary. What’s worse is now, it seems like this is causing other problems such as upper back tightness, neck tightness, and shoulder aching. My chiropractor thinks this is all related to what’s happening with my low back/pelvis. What do you think?

    I noticed when I take a picture of myself, my abs seems to be slightly shifted to the right. And when I take a picture from my back, it seems like my left hip is hiked, as there is a more prominent crease between the left hip and the left lat.

    I’m not sure what I need to do to fix this and I’m afraid very soon I will be living in chronic pain forever. Can you give me any guidance?

  30. Hey Mark,

    I’m super confused and frustrated man. I have a left hip hike, because when I take a picture of myself from the back I notice a crease on the left side where the hip and lat meet. However, when I game a picture of myself from the front, it is clear that I have right rotated pelvis because my abs looks like they are shifting to the right. On top of this, I’m having issues with my upper body, constant upper back tightness and neck tightness. My chiropractor says that this is all do to the pelvis issue. How do I go about fixing these? I don’t know if I should the exercises for the rotated pelvis or the lateral pelvis. It seems like the exercises are countering each other but I’m not sure. Please bro, I would appreciate any guidance. I can’t keep living my life like this.

  31. Hi, I’m on your website and looking at your rotated pelvis page. http://posturedirect.com/how-to-fix-a-rotated-pelvis/

    I’m going through the directions and it initially begins with instructions for a right rotated pelvis, but I’m confused here because further down it seems as though the directions switch for a left rotated pelvis. I just wanted to make sure I’m doing the correct exercises for each side. Hoping you get this and are able to get back to me! Thank you.

  32. Hello Mark, i don’t know if you still answering, but i think i have this problem and is starting to depress me a little bit. Here’s the thing; i have right pronated foot, right high hip and i think my right knee goes more forward when i squat (when i do the asis method the left hip is a little bit forward). Could it be that i have a rotated pelvis? or just a lateral pelvic tilt?
    Also is it better to correct the flat foot first and the hip after or vice-versa?

    Thanks for posting this useful information and sorry for my english

  33. Hey Mark,

    I’ve dealt with a rotated pelvis for 6 months and have been doing the exercises for a week – feeling great so far hoping it works all the way! Most likely due to the pelvic rotation (as you explained), I have been dealing with upper body issues that have made upper body exercises extremely difficult:
    -my left shoulder is significantly internally rotated
    -barely getting any activation out of all left back muscles
    -right neck/traps tight to the point it is pulling my neck to the right at rest
    Is there anything additional I should be doing to deal with these issues, or is the hope that alignment of the pelvis will in turn put a rest to them?

    All the best, thanks!

    1. Hey Nikesh,

      You can start with the pelvis corrections and see how it affects the other issues.

      Otherwise – you might need to do isolated exercises for the said issues. Eg. if you know your right neck muscles are definitely pulling your head into a right tilt, then stretch those muscles on the right and strengthen on the left.

      Mark

  34. Hey Mark !

    I just wanted to say a big thank you from France. Still one year ago, i was struggling with back, knee and shoulder pain on my right side. It had been there for as long as i can remember (i’m fairly young, and have been working out since my teenages).
    After quite a bit of research, i found that my pelvis was completely out of track. Pelvis rotated toward the left. So i started implemanting a good part of your program along with other things, and after some trial and error (it’s hard to realize and accept that what we’ve considered “standing straight” for many years was in fact really bad posture), i can safely say i’ve eliminated almost any pain. I can now squat ATG without having my right knee painfully snapping at each rep, and don’t wake up with an elevated and painfull shoulder anymore.
    I was just wondering if you had any advice to further enhance my shoulder mobility. Since it was the worst of the pain, and even tought my right shoulder’s not painful anymore, i can feel that it still needs attention. Also, i still can’t manage to sit with my back completely straight against a chair. The right side still go forward a bit (but it’s better when i stretch my right glute like so https://www.athleticsweekly.com/wp-content/uploads/2016/04/gentle-glute-stretch.jpg ).

    Thank you again man, and i hope you can find the time to answer back. In anycase, this website is really good. I hope other people have gotten better with it. Keep going ! ٩( ・ㅂ・)و

  35. Hi Mark
    I have a right rotated pelvis with general tightness in left leg and when i walk my right leg makes a click sound each time suggest any exercises for my problem

  36. Ur post on rotated pelvis is nice and in-depth. Thank you. My onlyquestion is, can I do the routine more than once a day?

    1. Hey Douglas,

      You can do it more than 1/day.

      But I feel that if you are doing it at the right intensity, you won’t need to do it.

      Mark

  37. Thank you so very much for taking the time to write your articles. I am a ballet dancer and broke my right femur nearly 3 years ago. Since then my technique has suffered. The right hand side of my pelvis twists backwards – Right Rotation, and my pelvis is always slightly out of line making the right leg appear longer but when I stand on the left leg and bend it, my right hip hikes pretty high, meaning I have Right Hip Hike. I’m going to work through all your corrective techniques but I wanted to check in the Rotated Pelvis Section “3. Strengthen: Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.” do I reverse this as my pelvis rotates to the RIGHT.
    If you have any other advice before I start the exercises I would be ver grateful, and also can you advise how often I should do the exercises per week, and how long it generally takes to see an improvement. I know this is variable but for guidance would be useful.
    Thank you again for your help.

    1. Hi Emily,

      If you have a rotated pelvis to the right, You will just need to do the exercise as it is mentioned in the blog post.

      If you are looking for exercising to address your right hip hike, check out this post:

      How to fix a Lateral pelvic tilt.

      You can perform the exercises 2-3 times a week, assess how your body is responding and increase/decrease as appropriate.

      Mark

    2. Hi! I have left pelvic rotation and what I believe to be a higher right hip by very little. I just tried some of the things you’ve posted. Is it normal for my lower right back/groin to hurt afterwards? I have pictures of my xrays from my chiropractor. Do you think if we messaged on Facebook you’d be able to give me tips towards my body specifically? Im trying to improve my training at the gym but keep getting side tracked because of my hips and back. Please help!

  38. Mark, How long does it take for someone who has the exact amount of rotation as the person in the picture to get their pelvis back to being normal following this training everyday?

    1. Hey Aaron,

      This question is very hard to answer.

      Main reason being that everyone is different.

      Try to focus on small improvements over time.

      Mark

  39. Hi Mark,
    Been struggling with this for a few months now, thanks for the brilliant advice and exercises. Just realized that my left last is terribly weaker than my right so much so it is clearly visible. I have a right hip hike but the main issue is the right pelvis rotation which has caused right hamstring issues for over 5 months due to them going all the glute work. Do you think the lat imbalance caused this and if so any advice, thanks

    1. Hi there Rory,

      On top of the pelvis rotation, The right lat dominance may be driving a lot of your issues.

      To test this theory, you would need to release/stretch the right lat and see its effect on the body.

      Mark

  40. Hello! I think I have rotated pelvis (left), uneven hips (hip hike left), duck foot on the right, scoliosis… I also often feel tightness on my right buttock and right neck or upper back simultaneously suffering headace mainly on the right side. In fact I feel all the right Side being tight from top To toe during my headaces. I also have snapping hip on the right… There are a lot of good advices here. Thak you very much! But could you help me where to start? What would be the most important things to do? I don’t have time To do all of them:) (And I’m sorry about my English. I’m not a native speaker.)

    1. Hey Sarah,

      If you are getting a lot of issues on the right side, I would suggest you check out to see if you have scoliosis.

      Check out the post: Scoliosis exercises

      It sounds like your torso might be tilting to the left side forcing the muscles on the right said “hold you up” against gravity.

      If you are not keen on doing all of the mentioned exercises, you are going to have to try them all out for a couple of weeks and find out which 3-4 exercises are going to help you out the most.

      Mark

  41. Hi mark, thank so much for the great article! I am hoping to get a little bit more clarification. I have a left rotated pelvis, and the right pelvis is also about an inch higher. My right knee twists and caves in as well, which I presume is a result of the left rotated pelvis. In the article, you suggest strengthening the right internal rotators and the left external rotators – this is causing some confusion for me. To me, because I want to pull the right pelvis BACK into place (pulling my hip more into external rotation), it seems to me that I should want to strengthen the glute med, etc, in order to pull the right pelvis back as it already is pulling forward and in. Strengthening the internal rotators seems to me that this would pull the hip in, compounding the the problem. I clearly am not thinking about this correctly and I was hoping you could clarify for me. Thank you so much for your time!

    1. Hi Raeanne,

      I would address the lateral pelvic tilt first and see how the rest of the body responds.

      From here, if you still have the Left pelvis rotation + right knee caving inwards, then your left hip will be internally rotated and right hip may be slightly internally rotated (or perhaps neutral) relative to the right hip joint.

      In this case, you would address the Left hip with hip external rotation exercises.

      This may be enough to stop your knee collapsing inwards.

      Keep in mind that your right foot arch collapsing can cause the knee to cave in wards as well.

      Mark

  42. Hey Mark

    I know I’ve hassled you a lot for advice in the past 🙂
    Making some progress
    I still can’t get my head around one thing
    I have a left rotated pelvis and right hip hike
    With a left rotated pelvis it’s strengthen internal
    rotators on right and left external
    With a right hip hike it’s strengthen left internal r
    rotaters and right glue being external rotaters
    It’s thrown me a lot I’m hoping for some clarity on how to get around it ?
    Thanks for all your fantastic advice it’s always priceless
    Romana

    1. Hello Romana,

      The lateral pelvic tilt is a FRONTAL plane issue. This means you don’t really want to focus on strengthening ROTATION of the hips (although sometimes it might actually helps in some cases!). You are aiming to promote more hip abduction or adduction. (side way movements)

      Whereas , a rotated pelvis is a TRANSVERSE plane issue. This means you want to focus on hip internal and external rotation of the hips.

      Now – this is where people get confused.

      You will need to keep in mind that the glutes and the groin muscles are tri-planar muscles.

      All this means is that the one muscle (like your glutes) can perform more than one movement. For example: certain parts of the glutes will hip abduct, whereas other parts will externally rotate, some parts even can internally rotate the hip.

      THe main thing is think about training the movement, and not the specific muscle.

      Hope that makes sense. If not – let me know and I’ll personally talk to you on facebook.

      Mark

      1. Thanks for some clarification mark
        I’m still alittle confused so would love a chat with you at some stage if I work on the rotation too then that’s exactly what you just said not to do for a lateral tilt
        Does this mean I shouldn’t be working on the rotation first etc or that both sets of exercises are fine to follow as they are targeting different parts of the muscles yep see confusion city 🤔

  43. Hi Mark,
    My left leg seems to be longer than my right, and the hamstring on the left feels really tight whenever I walk or simply just stand. Could this be due to a right pelvis rotation? My left thigh does look more forward than my right, and my right foot points outwards when I walk (duck feet) What exercises should I be focusing on?

    Thank you!

    1. Hey Jamie,

      A right rotated pelvis tends to put the Left hamstring on a stretch to begin with. This might explain the tightness that you feel.

      For your duck foot, you will need to determine the root cause of that.

      Check out this post for that: Duck feet posture.

      A leg length discrepancy is generally related to a lateral pelvic tilt.

      Mark

  44. Dear Mark,

    Thank you for this great content!

    My left hip is hiked and my pelvis rotates to the left. I am not sure about the belly button. It seems like my torso tilts to the left but also ROTATES to the right (Opposite of the pelvis: tilts to the right, rotates to the left)
    I still have a few questions:

    1. Could that right rotation of the torso be possible? So in my case the left obliquus INTERNUS and left QL is thight while the right QL and left obliquus EXTERNUS is weak. Could that be?

    2. I do powerlifting. At the moment i don’t do any squats, deadlifts. Can i still do bench press and barbell rows in the meantime or will it be counterproductive? I think you can imagine that i don’t want to give it up, since you also look very muscular 😉
    Have you also had pelvis issues like that? If yes, can you tell me how u cured it?
    For example like “Stopping all exercises, just fokussing on rehab and after curing go on with bodybuilding/powerlifting exercises”
    or another way like “doint only upper body exercises until this pelvis problem has been solved”

    Would be very very grateful for an answer

  45. hai mark.
    I have pain anywhere. my pelvic rotated to the left and right pelvic is higher and than right shoulder/scapular have the problem will I am doing smash on volleyball or badminton.
    what should I do first?
    sorry… my english isn’t good.😔

  46. Dear Mark,

    Thanks so much for this content!
    I am 100 % Sure that my left hip is hiked. My torso shifts to the left and my right hip is much deeper located. It is like in your anterior pelvic tilt article. I would say i have a right rotated pelvis but i am not sure. Is there a stadard side to which the pelvis rotates in case of a left hip hike? The exercises for the lateral pelvic tilt make sense for me. But i don’t really get the rotation exercises.
    Correct me if i am wrong:
    In order to cure the left hip hike of the lateral pelvic tilt I strengthen the left Glute medius and the right QL (roughly said). When i do the single leg squats my left leg is much weaker and tends to internally rotate whilst it is the opposite for the right leg.
    I am insecure about the hip rotation, but i am sure there is one.
    In your hip rotation ariticle you suggest stretching the left abductors and strenghten it on the right side. For a left hip hike it is more like the opposite.

    Sorry for long text. I just wanted to let you know what i mean. The only question is: In case of a left hip hike, to which side does the pelvis tend to rotate?

    Thank you!

    1. Hey Thomas,

      Thanks for your comment.

      The pelvis can rotate either way with a left hip hike. It really depends on what the rest of your posture is doing.

      In regards to pelvis rotation, it is important to note that the groin and glute are multi planar muscles.

      All this means that these muscles are able to move the pelvis/hip in different ways.

      If you want to strengthen your GLUTE muscles, what MOVEMENT are you trying to strengthen? It can be abduction, external rotation (even some parts do internal rotation), extension.

      This is why you can stretch and strengthen the glute on the same side when addressing rotation and lateral tilt. It depends on what MOVEMENT you are targeting.

      Mark

  47. Hey Mark- I have a glute imbalance where one side is dormant contributing to a rotated pelvis. Do u think I should work on glute isolation exercises or do the ones you recommended above.

    However when I do glute isolation exercises for the dormant glute I don’t hit the weaker/tighter muscles on the other side in my opinion. Let me know what are your suggestions

      1. Hey Mark,
        I’ve read a lot about your posts and I was wondering if you could help me with my hip issue. I tore my meniscus a year and a half ago and I got surgery for it six months ago. However, during that year with the tear I think I developed a very bad gait.

        In my left knee (meniscus surgery) I have IT band syndrome.

        My right leg is much worse I guess due to the compensation. I think I have patellar femoral syndrome in my right knee on the outside under the kneecap (painful snapping and popping when extending leg). My right hip also feels like there is alot of impingement with internal rotation when sitting and raising leg. I got an mri in my hip and there was cartilage thinning with nothing else torn.

        My physiotherapist felt that the right side was higher than the right but Im unsure if its only because I told him I had the hip issue on the right side.

        Do all of these issues seem plausible for a left rotated pelvis? My feet also rotate out on my right side similar to the picture.

        Thank you for your time!

        1. Hey Thomas,

          If you have had surgery to your LEFT knee, the body will tend to load the RIGHT knee more so as to avoid pain.

          This will cause your pelvis to shift away from the left and more towards the right side. This alone could potentially explain the symptoms that you have listed.

          If you have developed pain on Right internal rotation, it might suggest that you are actually rotating your pelvis to the RIGHT.

          Mark

  48. Hi Mark, first off , this is such a detailed guide and I am very impressed to say the least! So I’ve been doing physical/chiropractic therapy for almost 2 months now because I was having issues standing for longer than an hour at work. They have addressed that I have a lateral pelvic tilt but after almost 2 months of different excercises and almost no change. After looking at this rotation article I definitely have a pelvis rotation(my body twists to the left, with the right pelvis twisting to the left). Do you think this is causing my issues? If so which side of the body should I be stretching and which side should I strengthen? Sorry for such a long reply but after over 2k of my own money spent and hardly any results I’m getting pretty desperate for releif. thanks for your help! Have a great day!

    1. Hi Allen,

      Thanks for the comment!

      If you have tried many exercises for the Lateral pelvic tilt with your PT/Chiro, it might be a good idea to look for another source of your symptoms.

      A rotated pelvis may be the next place to look! A rotated pelvis can cause the torso to twist as well which then could lead to other issues.

      If you have a rotated pelvis – it is likely that you will need to address BOTH sides. I would start with the exercises as mentioned above for a LEFT rotated pelvis.

      Mark

      1. Thanks for your reply! Perhaps I could give you a little more detail just to ensure I am doing the correct excercises. My right side of my body twists to the left and when trying to correct my twist while standing I will get a decent amount of pain in my lower right back and after standing for like an hour my lower back will hurt a lot. So by my body twisting to the left you think its a left rotated pelvis? Is it caused by tightness on the left or right side of my body? Also do you recommend a certain side to sleep on to also help reinforce correct posture?

        1. Hey Allen,

          If your pelvis is rotated to the left, then your torso will likely be oriented to the Left.

          If you try to de-rotate your torso by twisting to the right, you will be jamming up the right lower back.

          I would focus on the exercises for a Left rotated pelvis first and see if it automatically de-rotates your torso.

          Mark

  49. Hey Mark!

    My physiotherapist says that in the Hip Internal Rotation exercise I am compensating with a rotation in the torso (in general, I hardly feel what it is supposed, hurting the knees) what option would you recommend?

    Thank you very much!

    1. Hey Gabriel,

      If you are referring to the 90/90 position where you lift up your ankle off the floor, you can just focus on the other 2 for now (ie, sitting hip IR + Hip shift).

      You can even do hip internal rotation in side lie position (see image)

      Mark

      1. Hey Mark,

        Sorry for the lack of detail. I was referring to the Hip Internal Rotation stretch. That would be the 2)b).

        Thank you very much for all the replies.

        1. Hey Gabriel,

          Cheers for your kind donation!

          You can try this exercise as an alternative.

          (See image)

          In this exercise, you will be rotating your pelvis on top of your stable hip bone. The other exercise you mentioned is moving the hip bone on a stable pelvis.

          Mark

  50. Hi Mark, I have a twisted sacrum and can feel it sticking out the left side of my back. It is causing sciatic type symptoms down my left leg and pain in my hip and left side of my back. What exercises can I do to help shift it back? I’ve had it about 9 months now and everything I’ve tried so far hasn’t helped.

    1. Hi Jo,

      If you feel that your LEFT sacrum is more prominent at the back, then you might have a sacrum that is facing more wards the left side.

      This will generally accompany is pelvis that is twisted to the left side as well.

      If you get the pelvis is the right position, this should help with the positioning of the sacrum.

      Mark

  51. Hi Mark! I desperately need your help. 3 years ago I was in an arm balance twist in yoga and heard a pop. I walked around for 6 months with my pelvis out of place before a pt realized what was wrong. Ever since then my pelvis is unstable and I’ve been in a ton of pain. Nothing has corrected the issue. Done every kind of pt rehab imagineable. I’ve seen 5 pts, 5 chiros, spine dr and still no answer. One pt told me my right side of pelvis was tilting forward. Now a chiro has told me it’s the left side. Also had a chiro recently tell me the right side is rotated back and the left side is internally rotating. I have pain in right side of neck feels like impingememt, right shoulder pain and impingement, right side low back tightness and pain, right SI pain and left foot and arch pain, and left hip impingement which has gotten better. Can you please help me to figure out what the issue is and what exercises to do. I’m unable to run, bike, etc. I teach yoga every day and it makes things worse. My right leg used to go short lying to sitting. Now it’s even. But when I lift my legs while lying on back right leg is significantly shorter all the time despite pt and chiro adjustments. I don’t know where to start or what’s right. Appreciate any help

    1. Hey Joy,

      What exact position were you in during the arm balance twist when the pop was felt? Please link me an image.

      Where was the pop felt? Which leg? And where was the immediate pain?

      Leg lift with a short leg sounds more of a Right rotated pelvis to me.

      (Keep in mind – this presentation might be difficult to assess through the internet. But I’ll do what I can do help you)

      Mark

      1. Thank you for getting back to me. Here’s the posture I was in when I heard the pop. I was in a left side crow. I’m not really sure where I felt the pop I think it could have been my pelvis or low back I didn’t have immediate pain until the next day I couldn’t walk stand or even sit had to lie down. Couldn’t round my back at all. Was in severe pain.

        https://www.google.com/amp/s/www.yogajournal.com/.amp/poses/side-crane-pose

        I just saw a PT last week who said my pelvis is rotating to the left as well as the sacrum and then the left side of the pelvis is rotating upwards and the right side is rotating downwards. he said it was a left on left pelvis rotation which I think is what you call a right pelvis rotation?

        all he told me to do is stretch out my right piriformis both quads and hip flexors and strengthen my left glute medius. so far it hasn’t helped at all.

        He’s got me doing ts, Ys and ws to strengthen the muscles of m right shoulder blade. Said my right shoulder blade is dropped. Doesn’t think it’s connected to pelvis. I believe it is. Feels like my neck and shoulder and being pulled down. Really hurts all the time.

        even after he adjusted my pelvis and its back in place when I lift my legs, the right leg is still short he said the left leg is long. 2 hours after I left it came right back out. I feel crooked all the time. Nothing helps

        Strange thing is I started doing your protocol for a right pelvis rotation weeks ago before I saw the PT and I swear it made things worse. Felt I was in more pain

        1. Hey Joy,

          It sounds like your Physio has assessed you with a LEFT rotated pelvis in standing.

          (This may explain why doing the protocol for a Right rotated pelvis made things worse for you)

          If he is getting you to stretch both quads, you may also have an anterior pelvic tilt.

          In this left side crow pose, it is likely that your lower back made the pop sound. (The lumbar spine would be in a degree of flexion and rotation which can potentially irritate the structures in your lower back).

          If you had difficulty rounding your lower back after the pose , I would check to see if you have a posterior disc bulge on CT or MRI scan.

          Mark

          1. Yes I had an MRI 3 years ago when it happened and everything was fine. I do also have anterior pelvic tilt have had that going on as well since the injury 3 years ago. I’m not sure what to do. Do I keep doing the protocol the pt has recommended. You said it was. Left rotation in standing. Does that mean there is something else when layijg!? I’m not sure how to correct everything. I’ve tried just about everything very the years

  52. Hi Mark,

    This article is absolutely mind blowing and one of a kind in the Internet space! Thanks so so much for doing all the work! So here are the questions:

    I had a lower back injury a few years ago and after that I noticed my pelvis was rotated to the left. During the injury (because my sciatica nerve was hurting all the time), I used to stretch all the time my right piriformis which would help with the pain short term. So I did that for a year, only stretching the right piriformis. Do you think this might have caused my pelvis to rotate to the left?

    I have a flatter right foot, the lower part of my right leg is more rotated to the right (when my knees are straight, my right foot is more rotated to the right). What can I do about the right rotated lower leg/foot? When I lie down my whole right leg seems super rotated to the right, while the left one seems normal. I noticeably lack internal rotation of the right hip.

    Then I have the pelvis rotated to the left, with a weak right glute medius. My right leg is stronger and probably shorter because I feel it work a lot more than the left one, especially when I walk longer or do some exercises.

    My biggest problem pain-wise is my right QL and the right obliques. They REFUSE to relax, they are super super tight all the time and when I do exercises, they start hurting a lot. Sometimes so much that I can’t sleep. It’s literally breaking me every time, because I try to get back to working out but my QL and obliques tighten up so painfully I just can’t keep going. Stretching seems to make them worse.

    When I look in the mirror, the pelvis is horizontally levelled, so I don’t think one side is higher than the other. My whole right side seems like a mess – externally rotated leg, painful QL and obliques, flatter foot, less stable, but yet it’s stronger and works more than the left one.

    So from all that information – where do you think the left pelvis comes from? What should I address first? And do you think my QL and obliques will finally relax if I level up the pelvis to point to the front?

    I know it’s a lot of information, but any opinion/advice is appreciated coz I’m starting to lose hope 🙁

    PS. I left you a small donation, thanks so much for your hard work!

    1. Hey Vasi,

      Thank you so much for your kind donation.

      As a way of showing my gratitude, please feel free to message me directly on the facebook chat.

      I will personally help you! 🙂

      Mark

      1. Hi, if the pelvis is rotated to the right wouldn’t strenghtening the left glute max pull the pelvis back into neutral position?

        1. Hi Seba,

          To bring a pelvis that is rotated to the right, you need to encourage more left hip internal rotation (rotating the pelvis to the left on a stable left hip).

          If you promote more external hip rotation in the left, you will cause more rotation to the right.

          Mark

  53. Hi mark, thanks for the great post!

    I have a few questions:

    Based on photos of my posture, it’s quite clear that my Left hip is hiked up, and seems to also be rotated forwards, while my right hip is rotated backwards and somewhat externally (at least the femur).

    Based on your assessment guidelines; 1,2 and 3 state that i’m “right rotated”, while 4 states that i’m “left rotated”. What I don’t seem to understand, is that in my case, my Right QL/Glut/TFL muscles are all tight and with Trig.Points, and seem super overactive, while my left (hiked up side) has no pain whatsoever, and based on your rehab plan for right rotated pelvis, I should be loosening my left external rotators. In other words, I should relax/stretch my left external rotators, when it seems my right external rotators are the over active ones pulling the hip out of alignment?

    Forgive me if i’m misunderstanding anything, but would like to clarify this so that I can decide on the best plan 😀 ! Thanks

    1. Hey Karl,

      You can have a right rotated pelvis with your hip in external rotation (foot out).

      This probably means:
      – your right hip external rotations are tight OR
      – Your right hip is in neutral, but following the rotation of the pelvis.

      Keep in mind – presence of trigger points or “feeling tight” does not equate to actual tightness of the muscle.

      You can also have an over active WEAK muscle.

      You would also have to look at other factors such as how you are walking, how you generally move, presence of a structurally long/short leg etc

      Mark

  54. Hi Mark, first thanks for you fabulous website, it is soooooo helpful and very clear. I finally understand my issues without a doubt. I have a very obvious right hip hike along with a right rotated pelvis, foward head and rounded shoulders. I ‘ve been doing the exercises for the hike, foward head and shoulders for about a month now. The shoulders and head exercises seem to help the most when I do them in the morning, it really realease and make me conscious of my posture while I am working afterward. I intend to go on with those for sure. With the hip hike exercises, the improvment seem less obvious. I haven’t tried the rotated pelvis ones yet. Since I am short on time (3 kids and a farm..!) I wonder wich of the exercises I should be focusing on between the hike and rotation. I intend to do these twice a week since I strength train twice a week already. I will keep on doing the neck and shoulders most morning. Thanks for your help, may God bless your generosity. I will send you pictures when my improvments will be obvious to encourage other people with my results.

    1. Hey Marie,

      Thank you so much for leaving me a comment.

      Great to hear that is has been helpful an easy to to follow.!

      In regards to the pelvis, you might need to shift to the rotated pelvis exercises if you find the hip hike exercises aren’t really helping. (this could mean that the rotated pelvis might be leading to your lateral pelvic tilt, as opposed to the other way).

      Once you perform these exercises for some time, you will notice which exercises give you the best gains. These are the ones you should be focusing on.

      Mark

      1. hello ,this article is the most acurate one that I read about my hip problem.Thank you Mark for sharing your experiences,
        My hip is rotated toward left ,(right side go more forward)also have right calf atrophy , strong left erectors spinatus ,weak right erectors ,also pectoralis embalance is obvious ,the left pectoral larger than right ….I need your opinion about how to resolve this issue as it restricted me in return to my favorite football game….

        1. Hello Ahmed,

          If your pelvis position is causing the rest of your presentations that you have mentioned, then correcting the pelvis position will help address them.

          It sounds like that you might have have some counter rotations occurring your torso. This may explain the difference in your calf and chest.

          Mark

  55. What exactly is meant by “release”. Is it something along the lines of trigger points – defined by Travell and Simons 1999 as a hyper irritable muscle fibre/ band that is permanently contracted. It is release by sustained concentrated pressure for 30 t0 90 seconds. Upon the “release” of that muscle fibre range of motion is restored?

    Am I correct ?

    1. Hi Albert,

      I use the term “release” as a way to reduce the tension in a muscle.

      This gives you a window of opportunity to get some change to occur in the body.

      Mark

  56. Hi Mark,
    I’m so excited to find solid content on this area. It has been bothering me for forever. My glutes are uneven and i’m in pain all the time. My question, and it seems silly is that my results from the
    ASIS Method are here:
    Body land marks on hips – left pelvis rotation
    Thigh – right pelvis rotation
    Butt – left pelvis rotation
    Belly button – left pelvis rotation.
    I have pain on the left side of my body (stronger on right) and my left glute is smaller than the right. I should assume I have a LEFT rotation, correct? THANK YOU.

    1. Hey Sam,

      I’d go with a left pelvic rotation.

      The thigh method can give false reading if the knees are not equally straight (ie. one is more bent)

      Mark

  57. Hi, Mark!
    My pelvis is rotated to the right and as far as I know has been all my life. For the past 2 years I’ve been seeing chiropractors but haven’t gotten any long term results. I’ve been doing these exercises for a few days now and I’ve noticed a difference in my mobility already!
    However, it tends to shift back while I’m sleeping and walking. I’m a side sleeper and I sleep with a pillow between my knees and when I walk I have to overcompensate with my right leg for the weakness/lack of balance on my left side. I also have general tightness on my left side all the way up.
    Do you have any suggestions for helping with these issues?

    1. Hello Michelle,

      1. When you sleep on your side, you can try to push your right knee further away from yourself.

      Think about elongating the knee away.

      This will help you sleep in a left pelvis rotation.

      2. With walking, try to keep your left groin crease “closed” (aka keeping your left hip internal rotators contracted as to prevent excessive pelvis rotation to the right.)

      Think: “Keep your zipper at the front of your jeans pointing more towards the left side”.

      Mark

  58. Does a rotated pelvis affect a person’s height? Is it possible to gain an inch or two straightening out all the curves and twists?

    1. Hey Greg,

      Pure pelvic rotation is in the transverse plane so it generally would not affect the height.

      However – it can indirectly affect the frontal (scoliosis, head tilt, lateral pelvic tilt, foot eversion etc) and sagittal plane (anterior/posterior pelvic tilt, hyperlordosis, thoracic kyphosis knee hyper extension etc) which can influence one’s height.

      Mark

  59. Hi Mark, really enjoyed this article.
    I have a questions about the psoas and the role it plays in a rotated pelvis.
    I am currently suffering from a LEFT rotated pelvis.
    Most of my symptoms match up with your description however, one symptom I cant ignore is my left psoas. It is significantly weaker on the left side. I can only hold a flexed hip above 90 degrees (standing) for a few seconds. My right side hip flexor complex is strong. Does this sound about right? My left glute max fires well, but my leg is stuck in internal rotation, while my right glute max is inhibited and stuck in external rotation.

    Does this sound as though it adds up? and what role does the psoas play? Also, any tips on bringing the left psoas back as the primary hip flexor? Thank you so much

  60. Hi MARK

    I have a right pelvic rotation and i am having this problem from last 1 year can it be cured by doing the exercise mentioned here

  61. Hi Mark. I really appreciate your suggested stretches, releases & strengthening exercises. I’ve been uncomfortably rotated to the right for too long, likely due to lower back issues. After a few Botox trigger point injections recently, things seem to be moving around a bit — in a good way — so I’m eager to do whatever I can to get my body in a more neutral position. My question/problem is that as hard as I try to sleep on my back with support under my knees, I always end up in the half frog. I’m hyper flexible so my knee can be chest high on either side. — and it’s sooo comfortable for me. BUT it would seem that 8 hours a night in half frog/both sides (for years…) might be part of my problem… If I’m rotated to the right, do you think I might try to change it so my half frog sleeping is just on one side — right knee up so it would help reverse the rotation? Any sleeping suggestions (other than on my back…) would be greatly appreciated!! Thank you!!

    1. Hey Paula B,

      If you are stuck into Right rotated pelvis, I would sleep on the left side down.

      From here, try to push and elongate your knee away from you.

      This will orientate the pelvis towards the left.

      Mark

        1. Hi Robin,

          That might help with the tight Right internal rotations in the hip.

          But you will still need some sort of strengthening/activation of the other muscles to maintain it.

          Mark

  62. Hay
    I have tight hip external rotaion in right leg.
    I want you to show me how to stretch the tight muscles.Thank you so much.

    1. Hey Marc,

      If you have an external rotated hip on the right, it is likely due to tight glutes.

      A great stretch would be the “figure 4 stretch” (check on youtube)

      Mark

  63. Hi Mark,
    Thank you so much for this priceless info. These exercises are brilliant however I’m unsure which ones to perform on what side as my body doesn’t fit any one rotation,
    The situation is that I have a left pelvic tilt(tilting left/anticlockwise) , however left side is anterior rotated(rotated outwards)and right side is interior rotated (knee going in) this leaves my left thigh and knee seemingly forward due to the rotation and my left glute further back than my right one. My pelvis and belly button clearly point to the left. Would really appreciate it if you could help with which exercises I should follow.

  64. Hi Mark
    I have a right pelvis shift so could you please tell me that how much time will it take to completely cure the deformity with the above exercises. And also let me know that how many repetition of these exercises should be donein a day to get a good result .

    1. Hi Rajat,

      It’s very difficult to say how long it will take as there are many factors that influence it!

      You can start doing the exercises 2-3x/week and increase frequency from there.

      Mark

  65. Hey Mark,
    I have a question about why the rectus femoris would be stretched on the right side for a left rotated pelvis. Others seem to theorize that if a rectus femoris is tight, the hip will hike and rotate back. In your article, you imply that the rectus femoris would be aiding in bringing the hip forward, along with tight external rotators. Can you explain how the hip flexor creates or aids in this movement pattern?
    Thank you

    1. Hey Stuart,

      When a pelvis rotates to the left, the right ASIS will dip downwards.

      My belief is that it will be pulled down by the rectus femoris. (or becomes tight in this said position)

      Mark

  66. Thank you for putting this great article together.

    Forgive me if others have asked elsewhere already in the comments, but I was just wondering how often would you recommend performing this routine?

    All stretches/releases/exercises multiple times daily, daily, every other day? I would like to address my pelvic imbalance as quickly and efficiently as possible, however, I understand sometimes that less can be more.

    Any advice would be greatly appreciated.

    Thanks

    1. Hey Joe,

      Just start with 2-3 times a week and see how your body responds.

      From here, you can increase or decrease the frequency depending how you are feeling.

      Mark

    2. Hi,
      This seems like great content. I want to fix this because I have bad plantar fasciitis in my right foot.When I assessed myself my left thigh was in front and I believe I have a right pelvic tilt. What confuses me is all the muscles in my left hip and glute that you are telling me to stretch are much tighter than the muscles in my right side. What might this mean?

      1. Hey Austin,

        If your left thigh is in front, I am assuming that you have a pelvis rotation in the right.

        The left quads and quads will be relatively tighter than the right side.

        Are those the muscles you are referring to?

        Mark

  67. Hi Mark,

    thank you for the information in this amazing post!

    I’m not an expert, but judging by what I see in the mirror I can tell my pelvis is just slightly rotated to the right. I’d say the main symptoms are:
    – a slight hike in my right hip
    – a slight drop in my right shoulder
    – a slightly externally rotated right foot (and leg) when I lay down (I can also see my hips falling towards the right side and the left hip looks 0,5 cm “taller” than my right one. I just can’t seem to balance correctly on my tailbone maybe? When I roll on my back I always have to shift on the right side a bit when I reach my buttocks.. actually, it feels like my tailbone is not totally centered but curved to the left..)
    – a very very annoying pop/snap in the front of the right hip (not painful) every single time I raise or flex/extend my leg, especially when lying down and performing many common core exercises..

    I’m kinda bendy, since I’ve been practicing yoga and mobility for quite some time now (I can almost perform a full split with my (guess what?) right leg in front, which makes me think I can’t have a right leg tighter than my left one, even though the instructions say to stretch the right hammy..

    What do you advise?

    Especially for the popping thing.. that’s the thing that really bothers me and I’ve tried sooo many different routines I’ve found on the web.. nothing seems to work, except externally rotating the leg when I do the exercises to prevent it from popping during my practice, but it doesn’t fix it permanently.. Should I stretch? Should I only strengthen the Iliopsoas?

    Forgive the long comment, and thank you for your time.

  68. Mark,

    Everything is confusing in this article unless I’m just totally confusing myself. You clearly say in the beginning of this article that you will be explaining these exercises in terms of a RIGHT rotated pelvis. However, in some parts such as under “Strengthen” you say Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.

    So I’m confused man. Are these exercises in this whole article supposed to be if the pelvis is rotated to the right?!

    Also, where are you located if I want to make an in-person appointment?!

    1. Hey Brandon,

      If you have a RIGHT rotated pelvis, then you would just need to do the exercises as is on the blog post.

      Keep in mind, there are muscles of the LEFT hip that can help De-rotate the RIGHT rotated pelvis (by rotating the pelvis towards the left to a more neutral position.)

      Does that make sense? Let me know.

      Mark

      1. Thank you Mark for the wonderful information with diagrams. I’m a visual learner so your site is particularly helpful.

        I have to agree with Brandon about the confusion of some directions, indicating (left side) then (right side) then back again to (left side). I have posterior pelvic tilt with right side hike and right internal rotation. I’ve been going to PT for a long time and not one single PT has addressed my very serious crooked hips that have landed me 3 knee replacements and 1 hip replacement only 6 months ago, all due to the pelvis misaligned.

        Please advise on the directions you provide so that I can ensure I correct my posture. So far as I understand it, I need to strengthen my right side (weaker) and stretch my left (stronger) side, correct?

        Your information is incredible! Thank you SO very much.

        1. Hi Debbie,

          Thanks for your comment.

          To address the rotation in the pelvis, you will need to address BOTH left and right sides.

          If you have a pelvis that is rotated to the right side (pubic bone pointing more towards the right), then you just need to follow the blog post as it is.

          (Keep in mind – A right internally rotated hip does not necessarily mean that you have a rotated pelvis to the right.)

          Mark

  69. Hi Mark,
    Thank you for the post. EVERY TIME I go to bed or lie down for a long period my pelvis rotates right. I don’t notice it till I want to stand up and I feel my left side forward.
    I have tried sleeeping on my sides, back and it still happens.

    Do you have any advice on how to sleep in order to avoid this?

    Thanks again!

    1. Hey Giorgio,

      You can try placing a small pillow under the right side of your bum to rotate to towards a more neutral position. (However- make sure that this doesn’t cause the rest of your body to compensate)

      You may have certain muscles that are pulling your pelvis into a rotation in the lying down position. Try out the exercises mentioned in the blog post before you sleep and see if it makes a difference.

      Good luck!

      Mark

  70. Hi Mark. Thanks for the informative article. I have been dealing with a rotated pelvis for over 4 years now. It has made running essentially impossible because it always leads to right sided hip pain. I have noticed that my pelvis seems rotated to the left. When I walk, I advance with my right side and when running, my right foot lands farther forward. My right sided obliques and abdomen are much stronger than my left side and I can feel the muscles activate much more aggressively than the left side. My symptoms seem opposite from what you described. My LEFT shoulder is elevated, my LEFT hip and leg lack external rotation but have good IR, my LEFT foot is more pronated, my RIGHT hip lacks IR but has plenty of ER and when supine, my left leg actually rolls into ER, my RIGHT foot is very much supinated and my RIGHT side/obliques often feel VERY tight. I have seen multiple people about this to no avail. Frustrating beyond words. Any ideas?

  71. Hi Mark

    You said for the hip shift “Suck your left knee in towards the hip whilst pushing your right knee away from the hip.”

    Is this for a left pelvic rotation? If so, doesn’t doing this increase the rotation to the left?

    Thank you
    Justine

  72. Mark, thanks for great content! I have one question: how do I know when it’s time to move on to progressions? I dance 3 x a week and discovered my pelvic rotation as I started getting sore unevenly (tightness in the muscles working too hard because of the rotation). In everyday life it is quite easy to rebalance the pevis but with lots of dancing old muscle habits take over. Should I continue the excercises as long as I get ”even” soreness after dance training?

    I also have some duck feet/tibial torsion problem on my right foot (I have left rotated pelvis). My physio says the right hip is also little higher and has ligh APT on that side, but rotation is the biggest issue.. Can I start fixing these sll problems all at once? Feels like the tibial torsion is making it harder to keep the pelvis balanced.

    Also, is it ok to do thesw excercises daily?

    1. Hi Henna,

      Keep up with the exercises until you can confidently control your pelvis.

      If it is hard to maintain it during dancing, you might need to progress the exercises to a level that matches dancing.

      You can address all issues at the same time.

      You can also perform them daily.

      Mark

  73. Hi Mark!

    I’m having trouble identifying which way my pelvis is tilting. In the skeleton image that’s shown at the top of this page, would that be an example of a left pelvic tilt (where the skeletons left side is higher than the right side)? For me my right foot leans out when I walk and my right knee goes inwards (much like the Skelton image). Additionally, my right shoulder is higher, so would this be considered a “right pelvic tilt” in your opinion?

    Thanks so much for your help and for the tutorial!

  74. Hi Mark,
    I would like to start off by saying that I am a huge fan of your website and I have been using it to fight off postural problems for a long time. I have not been able to go the gym because of pain in my right knee and left side of lower back. I am sure that I have left sided lateral pelvic tilt, anterior pelvic tilt and right pelvis rotation. I am feeling overwhelmed by all of this and I don’t know which to tackle first. I also don’t know what to do because there are certain inconsistencies between your articles. It said I should strengthen my right abductor on your lateral pelvic tilt article but it said I should stretch on your pelvic rotation article. Your advice would be much appreciated. Thank you.

    1. Hey Mikail,

      You want to stretch/release the right hip abductor to help correct the left hip hike.

      For a pure right pelvis rotation, you don’t really address the hip abductors. You do however need to STRENGTHEN the right hip glutes (external rotation fibres)

      Mark

  75. Hi Mark,
    I am really glad that I have found your blog. It`s a blessing.
    But I have a very important question, maybe I didn`t understand everything. In this routine:
    1. First it is said: “I will be explaining these exercises in terms of a RIGHT rotated pelvis”

    but when it comes to the strenght exercises you are writting:
    2. Strengthen the muscles of the left hip that rotate the pelvis to the LEFT
    3. Strengthen the muscles of the right hip that rotate the pelvis to the LEFT
    – I understand that I have to exercise so the right/left hip can rotate pelvis to the LEFT ? Not exercise right/left hip that are used to rotate pelvis to the LEFT?
    best regards Mark! Waiting for your next articles.

    1. Hey Zbyszek,

      Muscles of the left and right hip will help rotate the pelvis (as a whole) towards the left.

      In this case – it is good to do separate exercises for the left and right hip.

      Once you have a good control of these muscles, you should practice activating the muscles on the respective hip at the same time.

      Mark

      1. Tank You Mark.
        I have one mogę question, do you think that rotated pelvis ( rotated to The left in my case) can cause pain in my right knee and The nearby muscles and joints ? I have a rotated pelvis to The left and probably right hip hike ( are These two connected with eachother? – definitely I have pelvis rotated to The left, right hip hike is just my suspicion) and major right knee pain.
        Ps. Maybe you should start an Youtube channel? Your approach is way more ordered Than most YT coach. You also have YT appearance;D

  76. Hey Mark,

    I have a left rotated pelvis and in the past I did a few months of strenght training (deadlifts, squat, bench and so on, so I appear to have much more mass in my left side especially the chest and the left lower back). Today I stopped and just work on calisthenics. I started doing the rotated pelvis routine (3 days) and I did got better (can feel that in my weight balance and my left hip pain when in the burmesse position is much better and it takes longer to appear), and I would like to ask you the following:

    1) What exercises can I work on to get my muscle balance again?

    2) Is it normal to feel my right gluteus (or the outside right hip) engange when standing (feet shoulder width) and trying to maintain posture? I feel not only my right gluteus but also my knee kind of wanting to change position (for the inside it feels) and my left lumbar engange more than my right (but that engangement of the left is subtler). It almost seems that it is turning more to the right.

    If you could please give a feedback on that.
    Thank you very much in advance.

  77. Hi Mark,
    I have a right lateral pelvic tilt and right hip rotation, partly from a shorter left leg and also from sitting with the right pelvis angled forward. How do you recommend combining your exercises for both of these issues in a schedule? Is it more important to address the rotation first? I appreciate your insight!

  78. Hi Mark
    Thank you so much for this incredible post! I have osteoarthritis in my right hip, pelvic twist to the left. I am determined to bring my body back into alignment!
    My question is – when I do the initial exercise, lying on my back drawing my knees over my chest, my right leg drifts out to the right of my body. I can’t seem to draw it in to create that 90/90 shape. I am still practising the exercise anyway, rather awkwardly (!) but wondered if there is an exercise which will help to bring my leg in to be more central again? I have been working to regain some strength in my legs (I hardly walked for about a year due to chronic arthritic pain) by using a stationary bike. I have got my pain down to much more manageable levels through sheer force of will and learning muscle releasing techniques and stretches!

    Thank you

    1. Hey Lily,

      You may have limited hip internal rotation in that right hip (which is fairly common with hip arthritis). This can cause the knee to drift to the side when you try to bring it up in the 90/90 position.

      I would focus on improving hip internal rotation. (Stretch/release hip external rotators, Hip internal rotation strengthening in sitting)

      Mark

  79. Ive noticed my left hip is more forward than my right hip and If I am starting out with running training and I train for an hour (5.5km) i really struggle thereafter with hip pain and a butning sensation down my left leg but not into my knee. Is this because of what you have mentioned above? Do I need to see a chiro?

    1. Hey Megan,

      If the left side of your pelvis is more forward than your right side, it is likely that you have a Right Rotated pelvis.

      This potentially could lead to left sided leg issues. (especially the outside leg)

      If you are not sure about your posture, it’s always a good idea to get someone to assess you. Get them to specifically how you are landing on your left foot AND how your left leg pushes off the ground as you run.

      Mark

  80. Hey mark

    Thanks for your awesome advice !!!!
    It’s total gold.
    My chiro said today the my right hip is anterior tilt and my left posterior tilt
    This would mean I have a left pelvic rotation is that right ?

  81. Mark,
    Thank you so much for the wealth of information that you share with us.
    I have been reading on the rotated and lateral pelvic tilt and doing the tests and found that I am not sure which side my rotation is.
    Reading your notes on the cause of rotated, I think I have all of them: I have a pronated/weak ankle, weak left knee that tracks laterally, and weak left glutes and hypertonic left and 15% of scoliosis.
    Standing, my right hip is hiked, right leg is shorter, shoulder is higher and more forward, tight QL and hip flexor. So it seems my right hip is hiked.
    While lying down, using the ASIS test, my right side is more forward, and in standing position, the protrusion is less pronounced.
    Using the thigh and buttock test, my left thigh and buttock is more forward.
    With the belly button test, it seems to be more “pulled” towards the left.
    Can you please tell me which side is my hip rotated to?
    Should I do the exercise for both and left rotation?
    I have been plagued with this for years and no one seems to be capable to help me. But reading your articles give me hope now and I want to try them out so desperately.
    I appreciate your help tremendously and will definitely do my part to give back.
    Thank you

    1. Hey Natalie,

      If you can see that the thigh and buttock is definitely more forward on the left side whilst standing, I would go with a RIGHT rotated pelvis.

      Your pelvis rotation can change from standing to sitting position.

      Mark

    1. Hi Romana,

      Here are some quick thoughts:

      1. Ensure the femoral head is not sitting too far anteriorly in hip socket. You can do a band distraction technique to help with this. (Something like this)

      2. Address any anterior pelvic tilt or pelvic rotation

      3. Promote more hip external rotation. (frog stretch)

      4. Avoid prolonged sitting in low chairs.

      Mark

      1. Hello Mark,
        A separate blog post on FAI would be amazing if possible. There are a lot of dilemmas whether to get a surgery or not and no clear idea of the physio exercises for it. It’s really great that you are taking time to reply to all these comments. You are doing a really good job, Thank You in advance.
        Jayarath

        1. Hey Jayarath,

          I Can definitely put that on the To-Do list.

          Is there any specific question you would like to ask me regarding it?

          Happy to help where I can 🙂

          Mark

  82. Hi Mark, first of all thanks so much for taking the time to write this article and keeping up with questions. The exercises have been really helpful the last few days and I’m doing them three times a day. I am a runner and compete at a high level and I run between 60-80 miles a week. This is the beginning of my track season so I really don’t want to have to take any time off due to a strain caused by compensation because of this issue. Is there anything else that I can be doing that is running specific? And do you have any other recommendations? Thanks so much!

    1. Hey Dennis,

      You will have to do exercises in the position where you experience your pelvis rotating more so.

      Eg. is it when your foot hits the grounds, during toe off, mid stance?

      Mark

  83. What are pain symptoms for each side of pelvic rotation, such as locations of pain and glute pain sitting, standing, hamstring pain, and pain while bending over?

    1. Hey Chris,

      There aren’t really set rules of where you should be having pain.

      It will also be affected by other areas of the body such as feet, knees, hips, torso etc.

      Mark

  84. Hey Mark! Your blog is amazeballs. Where did you get all the knowledge from? Haha.
    Just wondering tho Hey Mark! But when I do the 90/90 left foot raise. I get quite abit of pain and sometimes I cramp out? I always see your ‘pain-free and gentle’ notice, so just wondering.

    Thank you!

    1. Hey Geo Chan,

      Thanks for saying my blog is amazeballs 🙂 I also saw you wrote me a message on facebook. Thanks for that too.

      The muscle will cramp if you are working out a muscle in a range that it is not used to. (Very common in the 9090 position)

      Keep up with the exercise though. You can lift your ankle a little bit less and/or try leaning more towards your side whilst you lift as this will make it a bit easier.

      Over time – it won’t cramp up anymore.

      Mark

  85. First of all, your site is amazing. Wondering if you have any ideas on an issue I’m having. My chiro is stumped. Herniated a lumbar disc 9 years ago. Now having a cascade of issues. Right back muscle is constantly tight and develops more muscle than left. Seem to have right hip hike with left pelvic rotation but this is where it gets strange. Despite a high right hip my right shoulder gets pulled lower (can get it level for a few minutes after side bending left) and my right leg and knee is badly rolled in, not my left leg. When i lay on the ground my legs are equal length but if I raise legs my left leg is shorter. I dont have an actual leg discrepancy, PT measured. My right hip is weak compared to left. I am trying desperately to get better as can no longer run, hike or mountain bike and am at a loss. Any ideas of other things I should be trying? Just started the exercises on your site.

    1. Hey Megan,

      Right hip hike with left pelvic rotation can still explain all of the symptoms you have pointed out.

      Address the rotation first, then the lateral pelvic tilt (this might help with the weaker right hip), then if your knee still rolls in, check out this post: knee valgus.

      Mark

  86. This summer I was on prednisone for 9 days. I had troubles getting up a stair once. Leg didn’t want to move. I then developed a slight tightness in the piriformus muscle that didn’t go way. A few months later a chiropractor adjusted my whole back and stretched my lower back muscle over a couple weeks. About a week later after the last appointment, I now have intermittent lower back pain and right hip pain mostly upper front femur upper side femur. Back of the butt is tight too. Also some hip clicking at times, feels like muscle rubbing a s popping. I also have a outward twist of front of my foot on that side. It does that while walking right when I’m pushing off before bring it forward. Thoughts? Told it’s a torn labral, but wonder if it’s a combo. Life was a lot easier before the chiro adjustments.

    1. Hi Jack,

      If it is a torn labrum, you should be able to get a definitive answer with a MRI scan.

      I’m not sure what kind of adjustments you received so it is hard for me to tell you what potentially could have gone wrong.

      There could be something going on with the hip flexor tendon (namely psoas). This muscle attaches to the lower back AND to the front of the hip.

      Mark

  87. Hi Mark!
    Does a rotated pelvis affect the glutes significantly? From what I can tell I have a left rotated pelvis. When I’m lying down my right hip bone sticks up noticeably more than the left. My left hip also seems to have fallen back a bit. I’ve noticed it’s very hard to activate my left glute even with isolation exercises and this has been extremely aggravating. I’m wanting to build mass but only my right glute and left quad and hamstrings are really being affected. Is this something you’re familiar with?

    1. Hi Brianna,

      A rotated pelvis will cause you to recruit the glutes asymmetrically.

      If you balance the pelvis, this should help you engage both glutes equally.

      Mark

  88. Hi Mark,

    I just wanted to say THANK YOU! This issue has been ongoing for me, I fell thru a semi trailer, herniated 2 spots on my spine and compression fractured the mid back, as well as rotating myself out of my pelvic girdle, spent 5 months like that so I’ve been strecthed and slumped for quite some time and I have to do most of these on a daily basis but it has been a godsend to my life and I cannot thank you enough for making this page.

    1. Awsome post.
      I have about an inch left pelvis rotation. Has been like that for atleast 6 years but I never really cared about it. It showes on my posture as well. Right shoulder is higher.

      I’ve spent a whole day on find your page, I really hope I can fix this through training.

      Cheers from a swedish guy!

      1. Hey Robert the swedish guy!

        Thanks for the comment.

        All the best with your posture!

        If you have a higher right shoulder, I would also recommend looking at to see if you have scoliosis as well.

        Mark

  89. In the “Buttock Position” section you mentioned “Is one of your butt cheek more forward?” Do you mean that of one ot them leans forward to thigh? And also one of them is flatter than other. When I put back of my hand to the flatter cheek (right) and slide it to other cheeks it bumps into other cheek (like crashing to a wall) it does not slide smoothly through other cheek. This may sound ridicolous but i did not know how to explain this sorry. In my example the one that is forward is right one am i correct?

    1. Hey Mert,

      To check if your buttock is “more forward” than the other, you will need to compare it relative to the line of your feet.

      If your buttock is more forward, it will mean the pelvis is more forward on that side, which mean it is likely rotating away from that side.

      Eg. Left buttock forward, left pelvis forward = RIGHT pelvis rotation

      Mark

  90. Hey Mark
    I have a quick question regarding a rotated pelvis.
    With my feet lined up and straight I deff have a right rotated pelvis.
    But normally my left foot turns out when walking standing etc so with this position it would be left rotated or is the foot compensating ? My left back pain seems to get alittle worse when doing the right rotated exercises so just wanted to run it by you to see if this makes a difference.
    Also is there any other way of determining the rotation.
    Everything else I have worked out I just can’t get my head around this part
    Thanks sooooo much 🙂

    1. Hey Romana,

      Best way to determine is to cup your hand around the ASIS and iliac crest of the pelvis.

      Relative to your feet, feel for which side of your pelvis is more forward.

      Eg. a Right forward pelvis will be a left rotated pelvis.

      (probably best assessed by a health practitioner though if you don’t trust yourself)

      Is there a particular exercise that makes the left back more painful?

      Mark

  91. ”Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.

    Hip external rotators
    Glute max, pirifromis, deep hip muscles”

    Is this correct? Dosen’t tigth glute on right side rotate the pelvic towards the right side?

    It says tension on left hip. I was thinking the rigth hip had more tension, and cause right rotation. Am I wrong?

  92. Hello Mark, this is the second time I’m asking a question here, first time was about lateral pelvic tilt. So now I realized that my main problem is the rotated pelvis…to the right side..but on the same side it’s tilted upwards a bit too. Also I think I might have a reallz minor case of scoliosis (it is hardly noticable). Now my question is which of these should I adress first given that the rotation is the biggest problem as far as I can see?

    Sorry if there are any mistakes because english is not my native language, and thank you so much for this blog, it’s amazing how much effort you put in to help people like me 🙂

  93. Hi Mark!

    Thanks so much for all the info you share! I’ve seen a number of PTs who have been nowhere near as helpful as your blog. You’ve really helped me get some idea of what is going on with my body.

    I’m fairly young (25) and think that I’ve been dealing with a (right) pelvic rotation for a few years now. I have a short left leg as well as thigh/belly button position etc. On top of that the left side of my rib cage and the left side of my jaw seem to be rotated to the right, causing them to protrude compared to the other side. This has been causing me pain in my left knee, hip, shoulder, and jaw. I’ve been working on these pelvic exercises as well as forward head/hunchback.

    I’ve read you say that a pelvic rotation can cause a kind of chain of rotations up your spine, which I think I am dealing with. Do you think that this could cause a noticeable protrusion of my rib cage and jaw on one side? And if so, do you have any recommendations on how to correct this or do you think I’m on the right track with those exercise routines?

    Thanks again!!

    1. Hey Christopher,

      A rotated pelvis can definitely cause a domino effect of changes in the rest of the body. (like the ones you mentioned)

      If the pelvis is the root cause of all of your deviations, then the body should get better as you improve the position of the pelvis.

      When you say your jaw rotates to the right, what exactly do you mean by this? Or do you mean the bottom jaw feels like it’s shifted to the right?

      Mark

      1. Thanks of the response! Yes my bottom jaw seems kind of shifted to the right, in a similar way that my rib cage is. Both my left rib cage and left jaw bone seem to protrude more than the other side.

    2. Hi christopher.
      I have exactly same problem.
      My pelvis rotates to the right.
      And my face,neck , especially jaw also potrude more on the left side. It made my face assymetrical.
      Can you please update on your progress..?

      1. Hey Mark,

        I have the same exact problem as these two guys.
        My left rib cage and my left jaw seem to stick out more foreward. I also have a right rotated pelvis. I have had this problem for a long time, but no one knew wat it was. Could the main problem of this be the rotated pelvis towards the right?

        You’re exercises really helped me by the way💪

        1. You guys are mot alone. I have the same problem: right pelvis rotation, ribcage rotation, jaw deviates and make my face assymetrical (I found out I had a rotated hip about 10 years but had no idea that it would cause so many changes in my body).
          Mark,
          Can these exercises help to unwind the rest of the body? Also, because of this issue I developed head forward posture and lost cervical curvature. Can these exercises help the curvature as the body naturally unwinds or do you recommend doing something else with the neck along with these exercises? Can they be done together?

          Thank you

  94. Mark you should be blessed for all of the selfless work you have put out here on behalf of all….so thorough and unbelievably helpful( even after going to pt for the past 6 weeks with relapses of hip pain) I today started these exercises and feel 100 percent pain relief. Thank you!!

    I am following the above protocol that fits the exact description of my issue. My question is… When to add in work on the other side? to balance both sides? and which exercises work simultaneously to strengthen or release both sides of the body? Maybe you have a link for those on another page? Thanks so much for your time and effort!!!

    1. Hello Devora,

      Thank you for your kind comment!

      Great to hear that you have 100% pain relief!

      Once your pelvis is more neutral, you can do the exercises marked under “Progressions” in the blog post.

      After this, you can introduce bilateral exercises such as squats, dead lifts etc

      Mark

  95. Hello,

    great Article. Thank you very much. You pushed me in the right direction with your writing.

    One exercise i am doing which could also be a good contributor to more hip neutrality is the Pallof press. I was thinking when my pelvis orientates itself over to the right i can exagerate this with a band that pulls me over to the right even more so my body wakes up and tries to oppose this forces. And i think it works. After like half a minute in this exercise i feel my left adductors and right abductors start to fire and my right adductors and left abductors to relax. My hip then turns over to the left.

    What do you think about this exercise? Does it make sense?

    Sorry for my english – not my first language 😉

    Markus

  96. Hi Mark,

    Thanks again for this great post.

    I don’t know how to progress. My pelvis isn’t yet stable (it still tends to rotate). However, doing the exercises have begun to rotate it to the other side already. When I do the exercises on both sides (the last four), it rotates back to the right. Meaning that i do different exercises on right and left pelvis.

    Does this mean i must progress doing exercises symmetrically or keep doing own exercises on right and left hip? If not doing both sides, how can i get my pelvis centered after the exercises? by stretching?

    I think i might have sway back also? is it even possible? How can I combine these two? My pelvis tends to rotate to the right. I know that my right glute is weak and inactive

  97. Hey Mark,

    Hoping you can help. I’ll briefly list my symptoms.

    Left hip slightly higher than right.
    Left shoulder noticeably higher than right.
    Looking from above, left buttock is farther back than right.
    Shorter right leg (told my chiropractor a few years ago)
    Tend to shift my weight to my left foot when standing.
    Tend to stand with both feet supinated.
    Tend to stand with swayback posture.
    Extremely overactive traps / shoulder on left side.
    Difficulty lifting left arm without traps, difficulty recruiting pec on left side.
    Much weaker / inactive right glute.
    Tendency to lean on left elbow / sit on left buttcheek at the PC, which I’ve swapped for a standing desk.

    I also notice it’s much easier for me to bend toward the left than the right. QL stretch #3 (side tilt) has a much greater range of motion when stretching with my right hand over toward the left. I feel a big stretch in my upper lat / ribs when stretching to the right with my left hand.

    I’m guessing I have a left hip hike and left pelvic tilt?

    Thanks for your time.

    1. Hey Ian,

      It sounds like a left hip hike with a left rotated pelvis.

      If I were to guess, your pelvis is probably shifted more towards your left side.

      If you have a left hip hike and your left shoulder is higher, it is likely that your torso is translating to the left side as well (with possible right rotation of the torso. This would make your left shoulder more forward than the other side)

      Mark

  98. Hey Mark, I used to meet doctor everytime for right upper back muscle tighten, left knee pointing, left shoulder upwards, left side neck stiffness, left ribs pain, left ankle pain, left Asis forward, unable to sit even.

    After reading this article, now I have doubt on my body.
    Do I have pelvis rotation?
    If yes. Pelvis left or right?.
    what are things I have to follow and things to avoid.

    As a young entrepreneur I’m struggling a lot with this. Facing this 6years.
    Unable to jog, unable to getup soon, unable to lift weights.
    Your suggestions will be appreciable.
    TIA

    1. Hi Venkat,

      If your Left asis is definitely more forward than you right side (relative to the feet), then you will have a right rotated pelvis.

      You can start with the exercises and see how you respond.

      Mark

  99. Hi Mark!

    Thank you for a great article. I have a lateral pelvic tilt (hip hike right side) and a rotated pelvis. However I am unsure on what side I have the rotated pelvis. I feel my ASIS more on my right side, my thigh as well as my buttocks is more to the front on my left side. My belly botton points a bit to the right if i stand relaxed (i.e. with my left thigh/buttocks more to the front) but if I correct my position so that the tights are levelled my belly botton points to the right. Do you have any idea of which rotation I have?

    Thank you so much again!

    1. Hi Sarah!

      It sounds more like you have a rotation to the Right with some torso rotation as well.

      Focus on the pelvis first and see how you go with that.

      Mark

  100. Mark PLEASE help! I’ve been biblically following your exercises and my hip rotation has massively been corrected (thank you!). But my left knee is still bending inwards, I think my poor posture has slightly bent my knee over time. What exercise can I do to straighten my left leg? Thanks for all you help! 🙂

      1. Thank you soo much Mark. Your content is amazing and also your helping attitude. I deeply wish you all the best in life as you have made mine soo much better! Thanks again 🙂

    1. Dear Mark, I have a rotated left bowl, my right leg is shorter in a lying position, a lumbar right scolio, “the rtx x-ray in the standing position shows the correct length of the leg,” which exercise should all work if you can tell me

  101. Hello Mark,

    I have a right rotated pelvis, a right hip hike and ONLY ONE pronated LEFT FOOT.

    I am doing the 3 routines of all the above three problems I have two questions:

    1- After 3 sessions of doing the exercises I am not seeing anymore rotation in the pelvis, shall I continue doing the routine related to it?

    2- Shall I do the flat feet exercises only to my left foot since it’s only the one that is pronated?

    Thank you so much

    1. Hello Samer,

      If you pelvis rotation has fixed with the exercises but the left pronated foot remains unchanged, then you can move onto just doing the flat feet exercises for the left foot.

      Mark

  102. Hello, Mark. Do you do paid postural assessments? Something where I can send you pictures or videos, and you can tell me what’s wrong with my posture. And of course I can pay you for your time. I’ve been having postural issues for years, and physical therapist visits haven’t helped. I’ve visited your wonderful website, but I want to make sure I’m doing the right exercises for my posture. I’m 23 years old. Please contact me, or let me know where I can contact you. Thank you so much.

    1. Hi Kyler,

      Thanks for your question.

      I don’t currently do paid consultations, but I might open this to people in the near future as there seems to be a high demand for it.

      Remember to follow me on facebook. I would announce it there first 🙂

      Mark

    1. Hey Branko,

      If your goal is to de-rotate your pelvis, I would suggest to just do it to one side for now.

      Once you are level, then you can do both sides.

      Mark

  103. For how long should I do these exercises (if I do it every day) to be in neutral position again? I know you cant tell me exactly but approximately…?
    Thanks

  104. Sometime in December I wrote about my achilles and the problems originating from my pelvic tilt as I suspected. Now I have been doing these exercises since then (both sided, even though I have right tilt) and I could not be happier. These work magic, after 2 years of constant struggle to ever run again, I can easily do HMs almost pain free. I wish I had come here 2 years ago. You’re a legend Mark, your advice helped me more than any physio and doc I visited throughout that time.

  105. Hi Mark. If my hips shift to the right when I squat it that caused by a rotated pelvis or a lateral pelvic tilt? I’m not sure what exercises would be most beneficial.

    1. Hi Erica,

      There is a possibility that BOTH could be happening!

      If you place your hands on your pelvis as you squat, you might be able to feel what kind of movement is occurring.

      Mark

  106. For the stretches and exercises if you have a left rotated pelvis as opposed to right, do you just do the left stretches and strengthening on the right side and the right side ones on the left?

    1. Hey Steve,

      For a left rotated pelvis, you will need to do every single stretching and strengthening exercise mentioned on the blog post, but on the other side that is mentioned.

      Mark

  107. Hey Mark,

    Can you please help me in finding my anterior gluteus medius? It would be great if you can demonstrate it with an image.

    Thank you

    1. Hi Samer,

      You need to find your ASIS on your pelvis. (Have a quick look on google)

      Then trace the iliac crest bone (waist) by an inch.

      Then move your finger down another inch.

      You should be on the anterior fibres of your glute medius.

      Mark

  108. Hi Mark! I really enjoy the blog! I’ve got a bit of everything going on with scoliosis, pelvic tilt, hip rotation, knock knee, duck footed, and flat footed 😂 I wanted to know the product used in your pictures that you step on. It’s purple and looks foam like. I can’t tell if it’s a yoga block or a balance pad. Can you share the product. I want to buy or offer an alternate solution with something around the house.

  109. Hey Mark,
    As a future fitness trainer (after I fix my hip issues) I’d like to thank you for this gem of a page, I’ve really learned a lot about all kinds of disorders . I have lateral pelvic tilt (left hip hiked) and anterior pelvic tilt (with right knee pointed out) and also pain in my hip and right gluteal region (hip socket). I sit a lot and I tend to lean on my right side (sometimes right leg crossed) and I’ve noticed I do the same cross with my left leg.
    I’ve injured myself during deadlift, even though my form was good and I’ve noticed I’m prone to injuries (assuming its because my hip is in all kinds of tilts) 😀
    I’m wondering where to start with correction exercises and should I do stretching and strengthening on one side or both?

  110. Hello Mark,

    When I am doing the hip internal rotation exercise, I am only feeling my TFL instead of adductors and gluteus medius.

    I wonder what I am doing wrong and how can I fix it ?

    Thank you in advance

    1. Hey Sam,

      Try squeezing a ball between your knees as you perform the exercise.

      Also – do not tilt your pelvis forward as you are in this position. Stay relaxed.

      Mark

  111. Hi Mark,

    Thanks for all the info on this website. I was just wondering how does rolling out the external rotators on the left side help with a right rotated pelvis? (As in your first exercise after the pelvis reset), wouldnt a reduction in the tension of the left external rotators rotate the left hip even more internally (i.e. towards the right) and thus rotating the overall pelvis more to the right as well? Conversely, the right hip exercises are about releasing the internal rotators. But since we already have an externally rotated pelvis on the right side, wouldn’t we want to strengthing our internal rotators on the right side to counteract our right externally rotated pelvis? To me it just seems all the exercises are inverted, but maybe I am not grasping a key concept.

    Thanks again for all the effort

    Sam

    1. Hey Sam,

      You will need to think of “Hip external rotation” as the pelvis rotating AWAY from a stationary hip joint.

      (and “Hip internal rotation” as the pelvis rotating TOWARDS the stationary hip)

      For a RIGHT rotated pelvis: As the feet are pointing forward and the legs not moving, the rotation will come from the pelvis rotating away from the right hip (external rotation) and rotating towards the left hip (internal rotation).

      Therefore to neutralise the pelvis, you will need to stretch the right external rotators and strengthen the left internal rotators.

      Hope this makes sense.

      Mark

      1. Hi Mark

        Thank you for an excellent article, have signed up to your facebook page and hope to get to speak to at some point but will work with your suggestions in this article.

        I have one question. My pelvis is rotated to the right and the base of my spine from the sacram up to around L3/4 is also rotated in the same direction with a slight (around 10% so mild) lateral scoliosis (By this i mean the convex side is on the right). My question is, is working on the pelvic rotation enough or do I need to work on the lumbar spine as well. I am not sure which came first. I also have issues with the position of the head which has been pulled over to the right resulting in the shoulder dropping to the right (in fact it is the same as your image at the beginning of the article).

        Thanks

        Tim

        1. Hey Tim,

          Thanks for joining me on the Facebook page!

          Chances are you will need to address both the pelvis and spine.

          I would just start on the pelvis first rotation first and see if they helps correct any of the lumbar spine rotation/tilt as well.

          Here are some great exercises for your scoliosis: Scoliosis Exercises. This should help address the head position as well.

          Mark

  112. Hi Mark! My name is Emanuele, nice to meet you! Great blog, is the first time I see it, very helpful! I actually found that my pelvis is rotated towards right, exactly as shown in the example of your article. My left quad is more forward and my belly a bit towards the right… I actually have also some pain discomfort I’m my left knee and a click, snap I’m my left groin/ hip socket. Could all these be related to the pelvic twist? I didn’t always have, is about a year. Now, I red your article but I didn’t really get why you say to do in that way. My left hip rotates towards the right, shouldn’t I strength my left gluteus medius instead than my right to help rotate toward the left? You surely are right but I would like to understand what I’m doing… Thank you for the help!

  113. Hi Mark I have rotated pelvis, based and the test that you suggested it is right rotated, right leg is „shorter” after exercise I have a pain in right knee, everything started 8 years ago when I had pinched nerve which was really bad I couldnt feel my left leg, and since then that leg is weaker and I guess thats why my body automatically was putting all the weight on my right side. But anyway my questions is – on both strenghtening exercises it says „that rotate pelvis to the LEFT” and this confused me, can you clarify – since I have right rotated pelvis I should releases and stretches Left Hip and strenghten Right hip, right? Thank you for your answer

    1. Hi Kasia,

      You will need to do the specific strengthening AND stretching exercises on BOTH sides.

      (please note that you do not do the same exercises for both sides)

      Mark.

  114. Hi Mark,

    First, thanks for this page it’s great.

    I went to a new Chiropractor who blocked me for over 15 minutes. I have no idea why he left me on the blocks for so long but it messed me up. I had no pain when I walked into his office and I could walk fine. The next day when I tried to walk, my right leg was literally getting caught on something near my groin and hurt. I went back to him and he blocked me in the reverse for a couple of minutes. It’s still not fixed, and I have pain and tightness in my upper right side thigh and tightness near my groin. I’m trying to loosen it up so I can free my right leg and walk normally again. You have lots of exercises on this page. Which would be best for this? Thanks for your help.

    1. Hi Monica,

      It’s hard to say what exactly is happening without having a look at you.

      Sounds like the chiro blocked you to encourage rotations in a certain why. This may have squashed that right side if he placed the blocked under the left hip? (only guessing)

      If this is the case, stretches the to the hip flexor and groin might help create more space in the front of your hip.

      But if in doubt, get assessed! 🙂

      Mark

  115. these are the most helping material i found on the internet concerned with bad posture. you really know what you are talking about.solute you.please post videos on YouTube .

  116. Hi Mark,

    I have been going to the chiropractor religiously (between once a week to once a month) for the past 3 years. I would like to try and stop these visits, as they are becoming costly and I would like to be able to try and correct my body myself, without being moved by a chiropractor so often.

    My right hip is rotated forward, and seems to be extremely mobile. Is mobility/shifting okay? I feel like it shifts daily, and multiple times a day at that, while I’m stretching or just performing normal daily activities. I feel like after I go to the chiropractor, I try to limit my movements so that the adjustment can ‘set in’ a little bit. This seems like a stupid question, but would I need to go in to the chiropractor each time I feel a shift? If I don’t, am I risking that other areas (my neck for example) will become ‘out’ as they are trying to adjust to make up for the shifting in my hip? I feel like I am constantly running back to the chiropractor from fear of shifting causing other issues. I’m 27 and active; I cycle 4 times a week, and power-walk about 5 times a week. My goal is to stabilize my hip/pelvis.

    1. Hi Jess,

      The exercises mentioned in the blog post will help prevent the pelvis going into the rotated locked position.

      Once you learn how to engage the correct muscles around the pelvis whilst standing/sitting/walking/running etc, the pelvis will stabilise in the correct position.

      Mark

  117. Hey Mark,

    I have a combination of a left rotated pelvis and a right sided lateral pelvic tilt. What do you think is the best place to start? I have severe pelvic floor issues because of that.

  118. Hi Mark

    And thank you for publishing this great content.

    I think i have posterior pelvic tilt and rotated pelvis. I dont know how to combine these two programs.

    How much would you charge for a program?

    Br

    Samuli Leppilahti

    1. Hi Samuli,

      Thanks for your comment.

      Unfortunately – I don’t have a program addressing the 2 pelvis position together.

      You can start on one, and go from there!
      Mark

  119. Hi Mark,

    After careful assesment it seems that I have left sided rotation. Apart from the symptoms you have described it aeems that my left knee tends to go a little more backwards (feels to have more room than other) than right knee. But when I try to turn/rotate my pelvic or belly to my right side backward movement of the left knee lessens. Could it be also related with this pelvic rotation to left side in addition to symptoms you have mentioned?

    Btw many thanks to you because of these great contents you are sharing with everybody.

    1. Also my left kneecap seems to be more lateral position than my right one. Could it be corrected by these exercises as well?

  120. Hi Mark,
    Thank you so kindly for this detailed information and resources to help people in pain and discomfort.
    It is greatly appreciate it!
    I have a question about the exercises, for instance, my issue is the Right hip rotation (posteriorly) that gives me grief from time to time (my left thigh is more forward on the left when standing with feet together and my ASIS is higher on the right)
    Should I be doing exercises for both hips instead of just focusing on the right one?
    Thank you for your time in advance.

    Sincerely, Naoko

  121. I have anterior pelvic tilt and at the same time external hip rotation and duck feet what should ı do to fix ı confused.

  122. hello if we have one arch pronated and other arch supinated
    which leg is more weak ? and which arch or leg must work more ?

    thanks

    1. Hey Sakis,

      Either leg could be weaker. Or perhaps both could even be weak.

      You will have certain muscles that are weak/tight in either case.

      Mark

          1. My left leg is supinated and right leg is pronated. My left hip is higher than right. My right shoulder is higher than left. I have left rotated pelvis?

            Thanks

  123. Hi Mark,

    Thanks for the detailed information.

    I have severe foot pain since last 4 years. I have been having manual physiotherapy sessions now and I have been diagnosed with anterior pelvic tilt. I have put in 3-4 months now to correct my posture with many of the exercises from your article. The low back pain has disappeared now but the foot pain seems to come back with the same intensity every few days.

    My legs seem to have a lot of tender/trigger points in inner thighs, hamstrings, glutes, calves and at the back of my knee. I also have ocassional knee pain. I’m doing thigh stretches and core strengthening exercises regularly.

    Am I working in the right direction? How long this normally takes to recover?

  124. Mark,
    Thanks for making this site! I had tons of shoulder pain a year ago and the more drs I seen the worst I got! I kept telling them all I felt uneven, my ribs never were uneven before, and I felt every part of me was facing different ways! They all shrugged everything off and kept taking my money. I guess I believed them all even though I found your website, I trusted them all. It wasnt till I got lucky and a massage ther. took one look at me and told me I have a rotation! I knew I wasnt crazy. Pain is not fun, and I hope this helps alot of people.

    I cant seem to derotate, but I seem to have a little luck with doing weighted single leg glute thrust just on my left site. I am rotating to the right, but my right glute is so big, it feels like my right glute has towels under it and I prop up higher on the right when i sit! I guess that is my glute max that is over worked on the right, is doing the hip thrusts just on the left side a good idea to get even glutes? I do feel that doing them gets me straight for a few mins, it even takes my left foot from pronation into supination and the inside of my foot just hangs in the air because its not use to supernating i guess. I just want to check your opinion on doing these every day, im not really sure if I could make things worst or not.

  125. Hy there sir i think i have the rotation from past 6 monts or so and its getting worse ….i cant lift weight any longer ….and i can feel my hip snapping a lot …plz help

  126. Hi Mark,
    I’ve been in a lot of pain for over a year now which started when I was pregnant with my second child. I’ve finally figured out (thanks to your help on this site) that I have a right rotated pelvis. I have really intense pain in my left bum cheek and down my left thigh/knee and I also have no strength at all in my right leg. Is this common symptoms of a right pelvis rotation? I am desperate to get better as th pain is bringing me down. I am able to stretch and do th excerises and all is fine at the time but by the next day the pain is so bad I can hardly walk. I feel like any type of excerise aggravates the symptoms. Have you any advice for me? I am willing to put in the work but am struggling to find any relief. Thanks for your time, Ashleigh

    1. Hi Ashleigh,

      In regards to your exercises, only push your body to where it is comfortable. A small amount of pain is acceptable, but should always be tolerable.

      If your pain is shooting down your left leg, it might be good idea to check if you have any nerve issues that may be causing these symptoms.

      Other symptoms such as tingling, numbness and burning pain can also be experienced with irritation of the nerves.

      If it is indeed a nerve problem, I would prioritise addressing it before addressing your right pelvic rotation.

      Mark

      1. Hello. I would like to tell my story. I don’t know where I have to looking for help? I live in Ireland. I was healthy woman until 2013. In 2013 I had back pain and went to see a chiropractor . Chiropractor said my hips wasn’t right, so it was left side hip more sticking out. he said, because I have mild scoliosis in my lumbar spine on a right I’m like this. So he start doing SI joints adjustments and happened very strange thing with me – I was in agony and my left side was up, I couldn’t even reach to put shoes on me. So, I come back to him, but he said he did nothing wrong with me. I start looking for help and find pelvis specialist in London (chiropractor) and went to see him. Before I start talking to him, I showed my MRI results, which showed I have mild scoliosis S shape went to the right and bulging discs-L4, L5. He said I got left side pelvis locking syndrome and start unlocking me-he did pelvis adjustments and pain was gone, but I got tilted pelvis, right side was higher. London chiropractor told me come back after 4-6 weeks, because job wasn’t done…I went 3 times to see him and each time he was doing spine and pelvis adjustments. After last adjustments I felt something strange like my pelvis bones was moving and I knew it was something wrong with me, because I felt and seen my right side pelvis went to the front and left- back. Chiropractor didn’t want even listen me, he said I have to go home and never come back. After that I was in agony, I had very bad SI joints pain, my pelvis was shifted and my low back pain was really bad. I did MRI scan after and was showing I have moderate scoliosis, back was twisted(because my pelvis was twisted to the right). My right side pelvis muscles start weakening and right side pelvis bone even more sticking out in a front. My left side knee muscles start disappear and I have a pain in both knees, especially on a left side. My SI joints in very bad pain and lumbar spine too. I have district ed movement, I can’t even walking straight, I walking side ways. I’m in very bad pain, using strong medications all the time. I don’t know where I have to looking for help? I’m looking for professional help, even if I have to go for surgery to back my pelvis in right position I’m ready to go, just I don’t know where to get a help? My life it’s in agony every day. Thank you for reading my message. I’m 49 years old woman and was injured by chiropractors when I was 43 years old. Elvita70@gmail.com

        1. Hello Elvita from Ireland,

          Sounds like you have been through a lot.

          First thing I would like to say is that without doing a complete assessment on you, it would be impossible me to give you any specific directions.

          But here are a few general things you could implement.

          1. Maintain your strength and mobility.

          Try to move as much you as can comfortably tolerate without significantly exacerbating your symptoms. This could involve simple stretches, swimming, going for a walk etc.

          For the amount time you have had your chronic issue, your body is likely a bit more sensitized then it should, which will make you more sensitive to pain.

          Gradual exposure to stress to the body will be good for you.

          2. If it is indeed your SIJ that is causing all of your issues, and that it is moving too much, you can try a SIJ belt to see if some external compression helps. You might need to play around with where exactly the compression is applied to to get the best result.

          If the belt helps and you know where you like the compression applied, this might give some idea as which muscles to strengthen to her “stabilise”/control your pelvis.

          3. I am not a doctor so I can’t really give you direction on what to do with strong pain medications, but I would encourage you to eventually wean down the use under the guidance of a medical professional. Last thing you want is for the body become completely reliant on the drugs.

          4. I feel that you need to keep searching for someone to work with you in person for best results.

          Mark

  127. Hi,

    I was wondering, when is wise progress to both sides. You answered to a post, where you said, that the pelvis should remain neutral. Through recovery, walking, sitting? Could you be more specific?. What signs to look for?

    I still can’t resolve upper body issues that are likely caused by this. My t-spine is rotated to the same direction and my head along with it. My pelvis tends to rotate to the right. even my neck is rotated and I can’t turn it to the left. Any recommendations

    Do I continue doing obliques and 90/90 (for posts?) one side only.

  128. Hi Mark,

    Thanks for taking the time to write this article and the one on “correct pelvis posture”. They were very easy to follow and super informative. After years of tension/aching in my hip area I finally feel like I’m on the right track and can have a solid exercise routine (I think when I was following random youtube yoga and full body stretching videos might have actually made my condition worse haha). Cheers and happy new year!

    1. Hey Mark thanks for the awesome information. I have a left hip rotation with a right hip hike some of the exercises to correct are contradictory to each other when I look at the exercise descriptions to fix each on their separate pages any advice? Do you recommend a plan to fix both of these at the same time?

      1. Hey David,

        I recommend targeting one issue at a time.

        However – it is still possible to do both at the same time.

        Which exercises were you having issues with?

        Mark

  129. Bro, thanks a lot for this page, i’ve been dealing with a rotated pelvis for a while now, and it’s drastically worsened these past months… Now I can’t wait to get out of work to try everything on this list.
    Kudos mate, thanks !

  130. Hi Mark, First of all i would like to thank you for sharing your knowledge about posture thru posturedirect.. i stumble on your website when i was searching about hip pain and cause. For my hip problem i wasn’t sure on what exactly it is called and im
    Having hard time looking for proper stretching or exercise to make it better.. It’s when i shift my hip to the right the “femoral head” or the hip joint is making a noticeable pop like its out of place.. but when i shift my hip to the left there is the same shift but less noticeable than when i do it to my right side… if you can share any ideas on what may this be that would be great atleast i can start somewhere and look for the proper stretching and exercise. Thanks

    1. Hi Jeff,

      Thanks your comment!

      Having you heard of External snapping hip syndrome? Have a quick google search and see if that matches your symptoms.

      Another potential cause of the noise is an issue with the joint/capsule/cartilage of the hip. A MRI will be able to determine if this is the case.

      Mark

  131. Hi thanks for the post. You mentioned that a cause of rotated pelvis could be that one foot has a high arch and the other has a low arch. In that case, even if i follow these exercises won’t my pelvis always want to rotate because one of my arches are high and one is low, which makes it so that when i walk, it will always want to go back to a rotated positioning? so should i be focusing on the arch of my feet or the exercises? also, do you know what the causes of having one high arch and one low arch could be? Thanks :). have a lovely christmas!!

    1. Hi Joanna,

      If your feet are causing your rotated pelvis, then you should focus on balance out the arches.

      In terms of what causes, it usually is related to:

      1) Asymmetrical strength/control between the feet

      2) Unequal weight distribution between left and right

      3) Previous injuries

      4) Sports that might encourage one sided loading more so.

      Mark

  132. Hi Mark! What a great post. Question for you-
    I have been working with a physical therapist for SI joint/lower back and hip pain and also notice I have a left pelvic rotation(and also a slight right lateral hip hike?) I feel like I am stuck with not being able to do “anything”. For instance, I went to the gym yesterday and did squats, lunges, some adductor work, quads, hamstrings etc. By that evening, my belly button was pointed way left again. It’s like any lower body work in the gym causes something to seize up. Everything stiffens up greatly after doing weight exercises and my left side feels a constant “pulling sensation” even more so now. My physical therapist tells me not to do exercises then. But is this the only answer? To not exercise ever again? Do you have any thoughts on this?
    I worked for 20 years in dentistry and we have to hip hike right side and twist/lean to get over the patient to work in their mouths. Am thinking that is the source- I quit my job.
    Thank you so much!!!

    1. Hey Stephanie,

      It sounds like you might be reverting back to your old strategies of a left pelvic rotation when you challenge your body at the gym.

      You pretty much have 2 options:
      1. Drop the gym. Increase rehab exercises.
      2. Keep the gym. but focus on the exercises that you like and that you can control.

      My vote is for the latter!

      Mark

      1. Thank you for the reply! For clarification, can I still do exercises ( easy squats, lunges. Etc) at the gym (because I always feel fine at the time and feel I can control them) but them do your rehab exercises in between to loosen up what’s tight and strengthen what is weak? Thanks so much!

    2. I have the same problem you described. I’m somewhat confused by the sides to work in these exercises. Mark, is the entire post directed to RIGHT side pelvic tilt and I should switch everything to the opposite side? Because reading it looks like it switches between left and right side pelvic tilt when going from stretching to strengthening.

      1. Hi Amanda,

        To address a rotated pelvis, it is best to do exercises (stretching and strengthening) to BOTH your left and right hip.

        The exercises on the mentioned hip side in this blog post are directed to correct a RIGHT rotated pelvis. If you have a left rotated pelvis, you do the same exercises but on the opposite side MENTIONED.

        Hope this helps!

        Mark

  133. Hi Mark,

    I have unbalance glutes (left butt cheek is smaller but more firm and tight than the right butt cheek), how can I fix it to make both butt cheeks equal? I also have pelvic tilt. My left hip is lower than the right hip. Please advise me. Thank you.

    1. Hi Hayat,

      They are different, but can occur together at the same time.

      Lateral pelvis tilt is where one hit is higher.

      Rotated hips is where the front of the pelvis faces more towards the left or right.

      Mark

  134. Hey mark, Im moe.
    I noticed you realy care and actually replay to the people here, so I decided to give it a try and share my situation.

    I have an anterior pelvic tilt with a rotated pelvis (right pelvis rotation) I suffer from right hip pain, and left knee pain with left foot pain. I have pain in my erector spine too when I flex it or do sudden movement.

    I have no idea how to fix my posture or at least get rid of the pain, everything I do dosen’t seem to work. The doctor just offers me mids over and over again without even addressing my problem

    Ive been going through this for months now.
    What is it? Do I have an anterior pelvic tilt but it is more in one side? What should I do to make myself better.

    I need to tell you that I used to over-exercise too, with poor form probably, and I bellieve it is the reason of my problems. But I stoped exercising for months. Now, I just want to reverse my situation.

    1. Hi Moe,

      It is possible to have an anterior pelvic tilt AND a rotated pelvis.

      If your main issues are right hip, left knee and left foot, it might be a good idea to address the rotation first.

      Mark

    2. Hey my names Chris I crashed my mountain bike around 2 years ago and I think rotated my pelvis. After 3 months of discomfort I went to a chiropractor who then said my problem was my c1. He then adjusted my c1 and made me feel really uncomfortable. The left half of my body became more pronated and the right side of my body became more supinated. My body’s range of motion and balance was terrible and my left and right coordination felt like it was blended together. I knew something was wrong, however since that adjustment I have had a fear of doctors. My forearms and calf muscles soon became very tight and twisted. I got into skateboarding 4 months after the chiropractor adjustment to try to better my balance. I skated (flat ground only,”no obstacles”) roughtly 10 hours a week, almost everyday, with very limited range of motion and balance. On 1/1/18 I hit a wall I decided to incorporate resistance training along with skateboarding. I felt the moderately light resistance training improved my range of motion through a chest day, back day, leg day, shoulder day, once a week. Right now I’m concerned with my neck. Over the past month, after 18 ish months of the chiropractor adjustment, my brain stem area has been clicking and I’ve been getting a nervous. These clicking feelings have been releasing a lot of blood flow that I did not have before and also breathing was very difficult for me which I think was an impingement at my brain stem. I can’t count the number clicks and all the sensations I’ve been recollecting over the past month but it’s enough for me to seek medical help now. Last night I felt which I’m pretty sure was my c1, adjust back into place. When it happened the back of the left side of my head felt very fuzzy along with other parts of my body. Right after this adjustment my whole body started to readjust itself and when I woke up this morning my left and right side were equal no pronation or supination. Could the bad chiropractor adjustment be the root to my rotated pelvis?

      1. Hello Chris,

        If there is rotation in the neck, this can cause a domino effect of counter-rotations throughout the whole body.

        This can lead to the symptoms that you described.

        If your symptoms only specifically started after the chiropractic adjustment, that treatment might have lead to your symptoms. Hard to say though!

        Mark

  135. Hi mark, when I stand straight my pelvis will automatically go to the left so my whole body swing rotates to the left. I also have pain on the whole left left side which includes left shoulder area and when I workout at the gym, the left side is more pain than the right. I believe I have a left pelvic rotation, and with the exercises you show, do I do them on my left side?
    Thanks

    1. Hey Kevin,

      If you have a pelvis rotation to the left relative to your feet, then you would do the exact same exercises as mentioned in the post but for the opposite side.

      Mark

      1. Hi Mark!
        Been following this post for quite some time, i have genrally improved my rotations and some of my symptoms are gone. However the final touch to get me over the hump , i seem to be confused about it.

        I have a right pelvis rotation, and my left inner hipflexor, seems to be protruding therefore keeping me rotated.

        Do i stretch it out? (As i always do) , or should i rather strengthen the left illiopsoas? Or both?
        Just confused if its a weakness or tightness.

        Thank you and more power!!
        Thanks for helping us all.

        1. Hey Brian,

          In a Right pelvis rotation, the left distal psoas is generally tight in External rotation, but weak in hip flexion.

          So if you wanted to stretch it out, try to bias the the hip into more INTERNAL rotation.

          In terms of strengthening, most people are weak in hip flexion so eventually you should strenghten both… however, in terms of balancing the pelvis, you want to get that left side firing off more.

          Mark

  136. I am confused. At the top in the yellow box it says all exercises are for the RIGHT rotated pelvis. But then there are sections that say ‘Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.’ So I am wondering, in those sections, do you do those exercises on the opposite side for the RIGHT rotation problem? Please clarify.
    This is an awesome blog, BTW. Thanks.

    1. Hi Shelley,

      For a RIGHT rotated pelvis: you will need to strengthen the muscles that rotate the pelvis towards the LEFT (to get it to neutral from a Right rotated position) on both the LEFT and RIGHT hip.

      So – if you have a RIGHT rotated pelvis, follow ALL exercises as mentioned in the post.

      If you have a LEFT rotated pelvis, do the same exercise, but it’ll be for the opposite side.

      Hope that makes more sense.

      Mark

  137. Hi Mark,

    I am wondering if a pelvic tilt can be a cause of a sore achilles? I’ve been suffering from it for 2 years now and no rehab brought any long term results. I mean it is way better than it used to but the problem still persists and comes back every few weeks. What I know from my physiotherapists is that my oelvis is tilted. I can see it – my left thigh is more forward than the other. I can also feel some weird sensation (sort of slight pulsing pain in my right buttock, especially after a run).

    1. Hi Bartek,

      Any postural deviations can lead to your persisting symptoms.

      With pelvic rotations, this can lead to compensatory movements of the ankle which in turn could be preventing your achilles from healing properly.

      If you feel you have tried all the rehab exercises that are directed at your achilles, the next step would be to see if other areas of the body that may be leading to excess stress/load to the achilles.

      Mark

      1. I actually did try to fix my pelvic tilt with some simple exercises I found on the net. From everything I tried that worked excellent until it got worse again. I think I may need to change the exercises and try something new, probably the ones from your article. I still believe that my achilles problem origins from somewhere else in the body and it is just a matter of finding this place, hopefully it is pelvis.

  138. Hello Mark,thank you for this article.
    I stopped doing sports 2 years ago because of these issues.
    I think i torn my left iliopsoas and it feels tight.
    After a few months i started to hump,like my left leg is shorter than my right.
    When i sit my left leg/feet is more up/infront than my right one.
    I began to have also spinal pain.
    Is this a rotated hip ?
    I started stretching the iliopsoas to find some relieve

    Thank you sir

  139. Hi Mark – I noticed you did not answer JAJI – their situation seems similar to mine – I am losing my mind – 3 female surgeries – actually 3 cysteceles within 12 weeks – I tried to exercise but it’s been a nightmare – I get adjusted by wonderful chiropractor – then I went to myofacial release therapist which did give me my life back —- now AQUA Physical Therapist – one thing leads to another – twisted hip, pelvic, pubic bones – I lean to the left (I think) – belly button off center – left foot turns in and so does knee – left foot only feels like someone is beating it with a sledge hammer – thank you for sharing – I really thought I was alone.

    1. Hi, Mark
      Thank you for writing such a great explanation!

      I want to ask one thing.
      I could not recognize whether my pelvic is rotated left or right with the test above.
      What I can definitely say is that I cannot walk and run straight. I tend to walk and run front left even though I try to walk and run straight.

      Is my pelvic rotated left? Please teach me your answer.

      Shinji

  140. Hi Mark,

    I have unbalance glutes (left butt cheek is smaller but more firm and tight than the right butt cheek), how can it be fixed to make both butt cheeks equal? I also have pelvic tilt. My left hip is lower than the right hip.

    Many thanks.

  141. Hi Mark,

    May I know if you the post on rotated whole body (due to rotated pelvis) is already up? I am interested to find out more as i am facing that problem at the moment.
    Thank you so much for all the information and tips you have shared in your blog. 😉

  142. Hey Mark, after six yrs looking for a diagnosis, finally got one in June: pelvic tilt. Haven’t had much luck getting things straightened out but am willing to try your exercises. I have two questions for you: both an osteopath and a sports med doc told me not to do strengthening exercises until the tilt was corrected, which made sense to me, given that u don’t want to strengthen the muscles which are keeping the hip tilted. Wondering what your thoughts are on this? Also, wondering if you yourself had a pelvic tilt that you corrected with this program? Many thx

    Pam

    1. Hey Pam,

      My recommendation for you is to prioritise your rehab exercises.

      You can still do your normal exercises, but you will need to make sure that you are not encouraging your tilt whilst you do it.

      I had a minor pelvic tilt with a left hip hike in the past, but that is long gone now 🙂

      GOOD LUCK!

      Mark

      1. Hi, sorry, wasn’t clear. Don’t have an exercise regiment now. Neither the sports med or The osteopath gave me any. Was asking in terms of your exercises.

        Thx again

        Pam

  143. Hi Mark – I’m a psychologist so I sit for long periods at a time. I get quite bad coccyx pain and I have a left pelvis tilt. Seeing a chiro helps, but I’m really pleased to have found your site!

    Do you have any advice for people who sit for long periods of time? I obviously can’t get up & stretch every 15 minutes! I currently sit cross-legged, which I suspect isn’t great either….

    1. Hey Cara,

      Here are a few things you can consider:
      – Ensure that your work set up (inc. chair) is suitable for you.
      – Use a donut cushion to take some load off your coccyx
      – Sit on your sit bones and NOT on the coccyx (will need to tilt pelvis forward)
      – Maybe try to limit cross legged sitting and see if that makes any difference.

      Mark

  144. Hey Mark,
    So I have a question. What if my right leg is in front of the left and my belly button is pointed to the right. According to this, I would need to do both stretches. Is that correct?

    1. Hey Mason,

      These are very general tests to determine the side of rotation so they do not always match up.

      You may be rotated to the left, but counter rotating to the right in the lower torso.

      In this situation, I would focus on exercises that help with addressing a LEFT pelvic rotation.

      You may also need to do exercises to unwind your torso. (sorry! No blog post on this yet!)

      Mark

  145. Hey Mark, lovely information! I have had sacroilliac joint dysfunction for the past year that has been made worse by chiropractic work. I discontinued the chiropractor and have been using my own self adjusting technique/spinal mobility exercise as well marching in place to help realign my pelvis, its has been working the best for me so I continue it. I used to do it daily because I could feel it stuck on the right side, i can now go a week without it. I continue to strengthen as well as improve my posture, what a difference! The last time I saw PT they mentioned my left hip rotation, she did muscle energy technique and it seemed to help.

    My question is, once I realign the SIJ can I use your strengthening guide to help keep it in place, I seem to have to much mobility in my SIJ that makes it rotate, I have degeneration of the symphysis pubis which contributes to the rotation as well as mild scoliosis, its a bummer at 27 to deal with but as it is, I shall face it! I haven’t had much luck with doctors or PT and a year of chiro made the pain stay constant. I use cold exposure, exercise, and stretching to keep the pain low or non-existent. But I have days where it gets to me and I feel I might have this forever, I hope that isn’t so! can people heal from SIJ or hip rotation or will there always be a weakness or to much mobility in that area?

    Sorry for all the rambling and good day to you!

    1. Hey Nora,

      Balancing out the pelvis can help reduce excessive pressure through the SIJ (and pubic symphysis).

      If your SIJ is “stuck” on the right AND you have a pelvis rotation to the LEFT, you are likely going to have an overactive right glute max. Loosening this would be a likely starting point.

      If you feel unstable in the SIJ, you may benefit from wearing a SIJ belt which will help stabilise the area.

      The exercises mentioned in this blog post should be able to help you out 🙂

      Mark

  146. Hey Mark,

    Thank you so much for the website, it has been very helpful. I have been struggling with hip pain for the last 2-3 years. I’m in the military and not being able to perform physically has really been hurting my career. I’ve seen a lot of physical therapists and doctors who diagnosed me with FAI and in March of this year I had labral repair surgery. After finding your website, I realized my body is completely out of alignment. Using your instructions I’ve found that I have a left hip hike and left pelvis rotation. I wake up every morning at 530am and do the full program you have listed. I feel like I’m getting better but I still might be missing something. Almost every muscle surrounding my left hip is tight: hip flexors, TFL, adductors. When I stand in the mirror I can see that my hips are shifts to the left; my right side is pretty much a straight line down and my left side is rounded where my femur and acetabulum meet. When I do the half butterfly or half frog I get pain in my groin from my adductors. This has been a discouraging injury but I’m very grateful for your website. Attached is a link to some posture pictures I had done. Also, if you have any recommendations for help in San Diego I’d appreciate it. Thanks again.

    https://www.flipsnack.com/schroeder88/posture-pictures.html

    1. Hey Sam,

      Since your center of gravity is towards the LEFT of your feet, it means you are placing more load on the left side.

      This alone can lead to increased tension in the left hip muscles.

      Balancing your pelvis/hips over your feet should help you out !

      Mark

  147. Hi Mark,

    Wow. This seems to work. Thank you for the post.

    I do have a couple of questions though.

    First of all, you said I have to adress the issues affecting my upper torso also. My pelvis is rotated to the left. It seems my thoracic and cervical spine have also rotated as a result. I get relief if I do dynamic rotation to the left for both thoracic spine and neck. Obliques capitis is also tight. Any comments or anything to add.

    Second, how many sets do I do in both sides. I mean, do I have to do the right hip exercises for my left hip also. I have tried it. I don’t get results if I do 1:1 but if I do 2:1 it helps. Or if I do 1:0, it helps.. First time I did 3:0 and the next day 1:0 and found myself rotated to the other side :D.

    I also have tinnitus where this program gives some relief if I get my body aligned.

    1. Hi Samuli,

      If your pelvis rotation is the driving force that is causing rotation in your torso, balancing your pelvis should help sort most things out. You might need to address some tight muscles throughout the torso if you have had this for a long time.

      I would recommend doing the exercises specific for the left/right hip. Once you become familiar with them, you can start experiment with their parameters.

      Mark

      1. Ok thank you 🙂

        One more question about sleeping position.

        When I put pillow under my feet, my pelvis starts to rotate again. Any tips. Maybe the weak psoas muscle relaxes on the left?

        1. When I put a pillow under my left buttock, it brings some relief, when sleeping on my back.

          And one more thing. How often do u recommend doing these exercises?

  148. Rotated Right Pelvis,Left Rib Flare,Left Rounder Shoulder,Tight Right Back and Shoulder Blade Pain.
    The Left Rib Flare make breathing difficult and Mimics symptoms of Anxiety!

    1. wow i have the same issue but to the opposite side. I always think that my shoulder was the problem for the pain while doing weightlifting, but now i know that a rotated to the left hip is the cause, are you doing some reabilitation stuff? like the suggested in this post?

  149. Hey! I have had sciatica since I was 16 (I am now 24) and for the past 2 years I have had pelvic floor dysfunction. The left side of my internal pelvic floor muscles at approximately 5 o clock are very tight and painful. I have done pelvic floor PT which kind of helped, but they noted that my pelvis is rotated to the right (left pushed forward) and I have a lot of weakness in the left leg. I also have a rib on the left side that has been causing me a ton of pain and limited ROM for years. I’m sure all of this is related. Would you recommend a chiropractic adjustment? Can that help with a rotated pelvis?
    Thanks so much!

  150. Hi Mark !
    I need your help!
    When i stand the left hip tilt forward ,the right shoulder gets backward ,the left rib flares up.
    I feel right back(upper and lower) tight and left weak.
    Also the i feel i am not able to breathe fully.
    Left side of rib feels tight and irritated which mimics the characteristics of anxiety.
    The heaviness can be felt in my face also (right side).
    Please help me.
    Just list out the exercises and i will do them.
    Thanks
    Waiting for your reply.

  151. Hi Mark,
    could you please tell me as to which side is my pelvis rotated. Do I have right pelvis rotation or left pelvis rotation.
    left foot pronated and right foot supinated
    left hip hike
    left leg shorter than right
    left groin pain
    left side neck , arm and shoulder blade pain
    right glute smaller in size than left
    feeling of tightness in the toes of right leg when I wear shoes as if the right foot is pushed forward.
    Please tell me by reading above whether I have right pelvis rotation or left pelvis rotation. Thanks in advance.

  152. I believe I have a right rotated pelvis as well as a right hip hike. I get a lot of pain in my back at the bottom of my right rib cage. I think it may be because I twist my upper body to compensate for the rotated pelvis. Do you have any suggestions on how to deal with this pain or why it’s happening?

    1. Hi Max,

      You can try releasing the area with a massage ball to see if it gives some relief.

      However, you will ultimately have to address why there is pain in the right lower rib areas in the first place.

      Addressing a rotated pelvis might be a good place to start.

      Mark

  153. Greetings Mark,
    Firstly, I can’t thank you enough for giving us such a great education on rotated pelvis and others ^^.

    I have injured my left hip by falling into the ground in a futsal game. Is it normal when I do those exercise, especially the 90/90 I struggle so hard to lift my left foot that my muscle starts to shaken. My muscle shaken a lot when I do the half butterfly too. I think the feeling is quite the same as when I receive the EMS treatment on my left hip. Does this shows a positive result?

    Thanks a lot mr. MARK !

    1. Hi Benedict,

      It is likely that the muscles of the left hip aren’t used to being in this position and as a result, likely quite weak.

      It will get better 🙂

      Mark

  154. I have a rotated pelvis together with a rotated face , do you have any advice to the rotated face ? (My most problem is i can’t breathe easily , it feels like my nose is blocked all 20 years , i think it is caused by the wrong posture . My left low back and left neck hurted 20 years ago, at that time I didn’t have a rest to let it recover . ) https://imgur.com/a/JqgE9FY

    1. Hi Je Jun,

      I would look at your pelvis first.

      Check out this post: How to fix a Rotated pelvis.

      A rotated pelvis can cause a domino effect on the rest of your body (including your head).

      Let me know how it goes.

      Mark

    2. Hi He Jun;
      You need to have the 2 highest up bones in your neck checked. I have Atlanto-Axial ( also known as C1-C2) instability and my sinuses are blocked constantly and I can’t get any air in or out of the side that’s blocked. The type of doctor you would go to is an Upper Cervical Chiropractor…it is a good place to start. They can do an xray where you open your mouth and they shoot the xray in the open mouth and they can see if the “dens” (thumblike protrusion of your C2 is sitting crooked) in the back of your throat (this xray shows your neck bones). Most people that have this instability don’t even know they have it. It will cause TMJ problems with your jaws, face pain, skull pain, headaches, crunching sounds in the back of your head when you move, pain down your arm or arms, shoulder tightness, back of the skull headaches, etc. Hope this helps!

  155. Definitely getting some small results after a few days! i can sit closer to the middle of my body in the 90/90 and my foot lifts a little bit off the floor now! Great series.

    I was wondering, im doing this and flat feet right now. After about 2 weeks of rotated pelvis, should i work on my hip hike or my posterior tilt first(whilst still doing my flat feet workout). My hip hike is a bit hard to target because its on the left side but i have a lowerback scoliosis on the right side(so the usually tight muscles, are just almost non-existant but the ones on the other side are oversized and tight)

    I think i should probably work on the posterior tilt(while still doing a few select rotated stretch/exercise that i feel work well for me), just want to make sure im right.

    Thanks. Once Cryptos go up again, im definitely sending a large donation!

    1. Hey Max,

      You can do either. There is no wrong way to do it.

      It is fine to work on the posterior tilt following the pelvic rotation exercises.

      Or on the other hand – You can also start to address your Lateral pelvic tilt as this may help with your scoliosis as well!

      Mark

  156. Hey Mark, so happy i found this guide. I have a right rotated pelvis. When i stand with my feet together and lean back my belly button sticks very far to the right.

    My physio said i have a very weak transverse abdominal and left glute. They are always shakey and my whole left side of my body seems weaker. I think it all stems back from breaking my right foot and having my right SI joint slip. My left shoulder also sits higher and my whole posture feels out of normal now.

    Been trying to fix it for years. I think this guide will help alot.

    I was wondering where you are located mark, and if u offer in person physio sessions?

    Thanks

  157. Hi Mark,
    could you please tell me as to which side is my pelvis rotated. Do I have right pelvis rotation or left pelvis rotation.
    left foot pronated and right foot supinated
    left hip hike
    left leg shorter than right
    left groin pain
    left side neck , arm and shoulder blade pain
    right glute smaller in size than left
    feeling of tightness in the toes of right leg when I wear shoes as if the right foot is pushed forward.
    Please tell me by reading above whether I have right pelvis rotation or left pelvis rotation. Thanks in advance.

  158. Really appreciate this write up. I have 2 people I’m trying to help:

    1. One is a person who, when they lift their right leg up high, it completely swings out to the right side of their body (the leg does not stay in front of them with knee facing up).

    2. The other person, when they lift their right leg up, the knee begins to bend inward towards the midline of their body, and the heel turns outward away from the midline (can’t keep a straight leg for a leg lift).

    Would the exercises you described above help these individuals to be able to lift their legs in front of them normally? Thank you so much.

    1. Hi Josie,

      Thanks for your questions.

      Addressing the pelvis rotation can definitely help.

      However- I would also recommend assessing what is happening at the hip joint as well. Eg. Do they have full passive movement? Are there strength issues? Past injuries. Presence of pain etc

      Mark

  159. Hi Mark ,
    sorry for asking the same question again . But I want to know as to which side is my pelvis rotated . is it right pelvis rotation or left pelvis rotation and thanks a lot for the reply.

  160. High Mark,
    As someone who has been suffering from this (the pain is on the right side) since 2015. I am very glad I found this. I just started doing this routine yesterday. I feel over time that it might help. Keeping my fingers crossed. It’s definitely gotten in the way of life… I’m a workaholic you can’t work. Mine hurts 24 hours a day with the pain level being about a 10. Sometimes I get a little break and I’m only at about a 5 in the pain level. I tried physical therapy, chiropractors, shots in the back, I’ve had all kinds of MRIs and x-rays. They say there’s no reason for me to feel this pain. But say I have a bulging herniated slipped disc right above my tailbone.
    But, prescribed drugs. I don’t like taking something I know is not helping me. So I’ve been pretty much suffering through it. However, my chiropractor did say I have a twisted pelvic and that I needed to go to him three days out of the week or more if possible. Every time he would work on me it would hurt at a level 20 so I didn’t believe that he was helping me. I’ve been going the natural path route for the past year. And every once in awhile if I took a whole lot of supplements and lots of water, more fruits and vegetables, celery juice, and exercise I would almost feel human. Only to trade it for a belly ache which was just as bad as the SI joint issue. So for the past probably month I’ve been dealing with the SI joint issue versus a belly ache. Oh my other issue is I tore something similar to a tendon in my arm and the gentleman said that it would heal… it never healed. I lost strength and mobility in my arm and ever since that’s been going on I also get a really bad pain from my ear down to my neck. my arm hurts all the time as does my elbow. The elbow is so tender like I keep bumping it but I’m not. Had a X-ray done and they can’t find out what’s wrong with that either. I wonder if that is nerve damage radiating to my ear and my elbow? I’m wondering if it’s something to do with my injury that is hurting the upper part of my right side basically? I honestly feel that it’s been going on for as long as my SI joint issue only they say that your SI joint goes from your pelvic down so what goes from your back up? Plus for several years I thought I had carpal tunnel and I had it checked and they say I have trigger finger. My fingers don’t get locked they just get sore. Normally it’s just one finger and then of course my wrist… both my wrists. Any tips or tricks or anything that can help me with the upper part of my body as well. So this doctor also check my muscle and my nerves. I almost feel that when she poked me with that big needle that that’s when I lost my muscle strength and flexibility in my arm..after all this time it still hurts in the injection area. Sorry if this doesn’t make sense… it’s pretty early in the morning and I only have one eye open. I’m a very strong girl… usually with a pretty high tolerance to pain but everything all together happening is daunting and the constant pain is a nightmare kind of maddening actually. Any help at all would be so appreciated.

    1. The arm pain might be to do with your shoulders being misaligned. I have a rotated pelvis. At first it didnt cause any problems in my arms, I saw on an xray that my spine was tilted to the right because oft he rotated pelvis and that caused one shoudler to sit higher and further forward than the other. when it was only a short distance out such as 1cm it caused no pain but then I had a chiropractic adjustment which made it worse and i started to get terrible pain down my fingers and nerve pain up to my elbow. now i get intermittent nerve pain and pain in my biceps in my both arms, certain movements make it worse. it is now obvious to me that the chiropractor pushed my pelvis even further out of place and so my shoulders are about 3cm out of alignment meaning that the ulnar nerve keeps getting irritated when its twisted. i would check the height of your shoulders by looking in a mirror and pulling them out to the side and in frotn of you. if one feels much tighter at the trapezius than the other when you bring them into alignment they are probably majorly out of alignment. good luck to you.

  161. Hi Mark,
    I have a left rotation along with right hip spike and have a question regarding Stretch b) hip internal rotation. I am unable to keep my right hip from lifting up any suggestions?

    1. Hi Yvette,

      Sounds like you are super tight in the right hip.

      Try performing the exercise again, but don’t put your foot too far away from the body. Only push your knee down as far as you can maintain good technique.

      Mark

  162. Hi Mark,
    All my problems started after few months of my delivery through c section in 2015. My left foot got affected for some unknown reason and it started over pronating . My right foot is supinated. My first problem which started in 2016 was lateralisation of patella in left knee which followed by chondromalacia patella stage 4 in right knee. then I started having back pain and upper back pain and then neck pain. Recently I got my 4D scan done for back . It showed that im having lateral pelvic tilt of 3mm. The left hip is hiked. And also lordosis and kyphosis. Italso showed pelvic torsion of 1 degree left. but the lady there told that its normal. when she corrected my lateral tilt the pelvic torsion showed 1 degree right this time. My left leg is shorter than right. My spine is slightly tilted towards right. My right is smaller than left. What I don’t understand is whether I have right pelvis rotation or left. Since one month iam using sensomotoric insoles . I feel that my left psoas is also tight. My question is if iam having pelvic rotation then what should I address first – lateral tilt or anterior tilt or pelvic rotation . Iam very much confused . Please help me . Your advice and suggestion means a lot to me . thank you in advance

    1. Hi Niki,

      In terms of which area to begin with: I believe that you can start addressing any area. There is no wrong area to start.

      I wouldn’t be too concerned about a 3mm lateral pelvic tilt.

      Perhaps you can start working on the rotation and see how that affects your knees and feet.

      Mark

  163. Hello Mr mark. there is a patient with right pelvis rotation and anterior pelvis tilt.
    l have few videos to send you for advice.
    Thankyou

  164. hello Mark! Im rabia who really was impressed with your posting
    first of all I appriciated for your cherish inform
    and i have a Q
    I have one patient she has a right rotation hip as like above photo you pictured
    you said right hip need to relax interal rotaters, hamstring
    but, her doctor said she really has a tight iliopsoas muscle.
    so I just wander is it can be related right hip roation?
    iliopsoas muscle is most common for her? because she can’t do butterfly pose[sitting] and
    cross-sitting. if she do butterfly her right knee so higher than left knee. and her right ankle pressed makes pain
    thank you for listnening!
    and i hope your reply

  165. Hi Mark, I have a pelvic imbalance and I just can’t work it out, mixed results in testing for lateral tilt and rotated. I believe other issues may be affecting it, an unstable ankle with an externally rotating tibia and/or tight shoulder/lat. All on the right side.

    A key giveaway to my problem, that I just can’t find an answer to is this: When I do the piriformis stretch on my RIGHT side (either on a chair or pigeon pose) my LEFT hip will hike and all my weight is shifted on my RS. Is this just a really tight piriformis? I have pressure points on my left QL but I’m quite sure I’ve got weak pelvic stabilisers on my right side, i.e. weak glute medius which should present tight RIGHT QL but I feel tighter on the left?

    Very confused and overwhelmed.

    Thanks, Alfie

    1. Hey Alfie,

      I would have a look at your hip external rotation movement in the sitting position (hips at 90 degrees flexion):

      (See image)

      If you are stiff in the right hip, it can lead to your left hip hitching to compensate.

      If you have a left lateral pelvic tilt, you can have the sensation of feeling tight of the left glute med, however, this is usually just the tension in the muscle itself.

      Mark

  166. Hi Mark, I have a right pelvic rotation. Right side anterior pelvic tilt. Left side SI joint painful and hip pain. I am excited to try all of the exercises and hope to get some relief. My question is that when I walk normally after a short time it feels that my upper gluteus area is cramping. Have to sit down, or stretch by leaning forward. Could it be my QL compensating for weak glutes? Thanks

    1. Hi Kriss,

      Upper glutes tend to stop people from “falling” forward. Do you happen to have a rounded upper back as well? A rounded upper back (thoracic kyphosis) will lean your torso forward causing it to “fall” forwards.

      Check out this post: Hunch back posture.

      Mark

  167. Hi Mark,
    I’ll try again …seems like my comment could not be posted.
    After my delivery through c-section in 2015 , all of a sudden , few months later I got some problem in my left foot due to which my foot started over pronating. Then one year later I was diagnosed with lateralisation of patella in left knee and after few months got chondromalacia patella stage 4 in right knee. Recently I got the 3D and 4D scan of my feet and my back. The report showed that I have lateral pelvic tilt of 3mm . The left hip is the higher one with a short leg. The report also showed pelvictorsion of 1° left ( does that mean the pelvic is rotated towards the right or what ) . Also when the lady there corrected my tilt , the pelvictorsion became 1° right. Is this range of torsion normal ? while the lady there told me that the tilt as well as the torsion is in normal range . Right now iam using sensomotoric insoles since two weeks . I also have kyphosis and lordosis. Is it possible to have lordosis without anterior pelvic tilt or both comes together? My right glute is smaller and weaker than left. My question is do I have right pelvis rotation ? when yes then what should I correct first – lateral tilt or pelvictorsion? As told by you in your post, I have right supinated and left pronated foot. Please help me . Iam very confused. Eagerly waiting for the reply . Thanks in advance .

  168. Hey Mark

    I have a right rotated pelvis and I find doing the hip shift stuff on the wall really tightens up my lower back on the left side when pushing in my left leg
    I also have a left hip hike so wondered if this might contribute and what u may suggest

    Thanks a heap
    Romana

    1. Hi Romana,

      The tightening that you are experiencing is due to the incorrect recruitment of this muscle.

      Here’s what to do: You will need to consciously keep that left side of your lower back completely flat against the ground when performing this exercise.

      Mark

  169. Hi Mark
    First of all thank you for your post!
    Due to the first section in this post it is very clear that I have a left rotated pelvis. My right hip is really tight, my left glute feels weak and my right shoulder is considerably higher than my left. This have caused different problems. First, I feel that one leg is longer. Second, I feel that my back is unbalanced – my left side is weaker than the right. Third, I have difficulties getting contact to my back muscles in the left side of my body. Fourth, as a result of the rotated pelvis I feel that my upper body is rotated as well and that causes my a lot a problems with my left chest – especially when bench pressing with a barbell.
    Did you think that the above mentioned routine helps on all of my implications?

    Thank you very much again! Im Looking forward to hearing from you!

    Best,
    Mads

    1. Hello Mads Riget,

      Yes – a rotated/tilted pelvis can lead to the presentation that you have mentioned.

      As your torso is based on your pelvis position, any deviations in the pelvis will result in some sort of counter movement further up the chain in the torso.

      Mark

  170. I’m confused about what I’m seeing in my body. My left thigh is more forward. My left leg is more probated and right supinate, but my left ASIS is more forward and belly button seems more pointed to left. I’ve been having right low back pain for about a year and now right knee pain. I also have a noticeable difference in quad size. Right small than left. Could pelvic rotation cause L4-5 disc issues? Not sure where to start w exercises.

  171. Hi Mark,
    I forgot to mention that my right glute is smaller than left and since two weeks I have started using sensomotoric insoles. Thank u .

  172. Mark, Thank you so much for putting this information out there! I’ve been struggling with a pain in the front of my hip that would become worse the more I walked. It went on for months and began hurting all the time, including at night while laying down. I first tried addressing the problem where it was- buying a groin-brace (did nothing), massage balls and rollers (some help but didn’t fix anything) and then I went on to experiment with heel lifts with no success. I could tell things were uneven but didn’t know why or exactly how. Eventually, I found some exercises for scoliosis and FAI and started strengthening my abductors with minor improvements.

    This post has given me enough to figure it out and in knowing the origin to my problem I’m confident I can actually fix it. I believe now all of the issues are starting with my flat feet, particularlly the one that is flatter than the other. I’m using both your “How to fix flat feet” and “how to fix a rotated pelvis”. I was working so hard on the painful area I failed to ever roll out the opposite side- and it’s actually way worse over there! Doing the pelvis reset + rolling out my left buttock gave me near instant relief.

  173. Hey Mark,

    I’m kind of confused. If The left side of my pelvis is more forward I have a right rotates pelvis correct?

    In the first part of the strengthening, you have releases for parts of the left hip that are making the pelvis rotate to the right. But then I see that you’re strengthening the interal rotators of the left hip..

    So if you could please clarify whether I should be releasing or strengthening my internal rotators or external rotators on my right side.

    1. Hello Isamar,

      Yes – if the left side of your pelvis is more forward relative to the feet, then you have a rotated pelvis to the right.

      You will need to do all of the exercises mentioned on the blog post. There are different exercises for the left and right hip.

      Hope this clears things up.

      Mark

  174. Hi Mark, I have a right rotated pelvis, but also likely FAI in my left hip. I know my left glut med is definitely very weak. I am confused though by your stretches because everywhere you’re suggesting to stretch on the left is where I am loose. I have a very tight right rectus femoris compared to my left, a tighter left hamstring muscles, and I know my left TFL is likely compensating for my glut med weakness. Just want to understand so I can finally solve this problem I’ve been struggling with for years.

    Thanks,
    Lauren

    1. Hi Lauren,

      Do you have true tightness or does it just feel tight in those muscles you mentioned?

      Sometimes a lengthened muscle can present as “tighter” as there is more tension in that muscle. (think of a stretched out elastic band)

      If you have true tightness, you might have other pelvic distortions (other than rotation) that might be contributing to your presentation. (see: lateral pelvic tilt)

      Another thing to keep in mind is that weak muscles can either be tight or over stretched.

      Mark

  175. Hi Mark, I have ostitis pubis as well as a right pelvic rotation. Is there any of the excercises outlined that i should avoid so that i dont aggravate the OP? Also do you have any contacts in melbourne for pelvic rotation and op? I have had the condition for 2 years now and have had no luck in becoming completley pain free. Thanks Mark

  176. Hello and thank you for your help. In Jan of 2018, I began having problems with sitting. I would have to only sit on my left side, leaning over the arm of the couch in order to get pressure off of my tailbone due to the pain in my tailbone and low back, mainly on my right side. The pain became so significant that it stopped me from being able to do anything. I went to my Doctor, but they couldn’t give me a diagnoses. By April of 2018, I developed peripheral neuropathy and then dropfoot per left foot. I was then seen by a Neurosurgeon. On May 8th, I had a L5-S1 fusion . Dropfoot is no longer present, BUT I still cannot sit. Finally the middle of this September, I went to another Physician at an Orthopedic clinic, and finally was given a diagnosis of PGD w SI dysfunction with my R. Pelvis being rotated pretty significantly . PT ordered / Neurosurgeon BUT VERY limited w what they can do due to me not being totally fused. PT massages buttocks, then followed with US heat therapy. It only gives me relief for a few hours. I now am having to just lay on my left side for most of the day due to the significant pain the PGD is causing. Is there ANYTHING I can safely do to make my pelvis go back in place that I can do on my own w/o messing up my back????? This has taken away almost a year of my life and of my family members who are having to do everything for me. I would greatly appreciate your help. Thank you so much.

    1. Hi there Angela,

      I am not too sure what PGD stands for.

      It sounds like you need to start with very gentle exercises for your lumbar spine before addressing your rotated pelvis.

      Pain-free Exercises like knees to chest, knees side-to-side, bridges, prone extensions are great to begin with.

      Mark

  177. Mark

    I know you are extremely busy but I am in desperate need of the counter rotation article. You have no idea how much better I feel from this article but I can’t seem to get anywhere with my chest counter rotation.

    Even if it’s not complete if you can give me one or two exercises I can do for the time being it will be greatly appreciated. If compensation is needed I would be happy to provide. Also if you are ever in Arizona please let me know.

  178. Hi Mark, excellent and detailed article. I am following it to do the excersizes daily. I basically have a right rotated pelvis. And i reach almost all criterias to test it.
    I do have a flat foot but it’s only when I stand you can say a flexible flat foot. What do you think should I focus correcting flat foot or problem is actually with my hips.

    Let me know so that I can focus on excersizes accordingly. Thanks in advance.

    1. Hi Vipul,

      If you place your flat foot in a more optimal position, does your rotated pelvis improve? If so – I would start here.

      If not – get on that pelvic 🙂

      Mark

      1. Yes, Mark. As soon as I place my flat foot in arch position pelvis comes back to normal. Both lateral pelvic tilt and rotation disappears. So should I start with Flat foot correction here? Or continue on this post?

  179. Hi Mark, my name is Marco and I’m a ballet dancer. And I have a rotated hip so it’s really useful for me to fix this and Ive been working on it with this post, and I also feel that I have counter rotations all over my body so I’m really looking dlward to you posting the counter rotations post, keep it up and thank you.

  180. Hi Mark,

    Im struggling in that I have a Left Hip Hike and have adjusted the Lateral Shift but also i have the Right Rotated Pelvis.

    Both my Pelvis’s are Anterior tilted with my Left Hip Externally Rotated (High) and Right Internally Rotated (Low)

    Im trying to put together the outlined exercises together in a program but run into a conflict i.e. Releasing the Left Adductor (L Hip High side) and the Right Adductor (Right Rotated )

    Any Help is appreciated.

    1. Hi Mike,

      Good question.

      The adductor muscles are what we refer to as tri-planar. What this means is that the same muscle is involved in different movements. ( it can be an adductor as seen in a L hip hike, and then a R hip internal rotator in a R Pelvic rotation)

      Don’t get too caught up on the the releases. The main things you want to focus on will be the direction of stretch + strengthening exercises.

      Mark

  181. Hi Mark,i have rotated the hip to the right,this causes me a general rotation of my body,legs,ribs i have more chest tan other(left +) and many pains in the back,the column is straight at least but i cant do any sports without pain (breaks, contractures…) i need help,thank you.

  182. Hi Mark,

    Speaking of body compensation. Once you’ve managed to fix a rotated pelvic and/or lateral pelvic tilt, is your body able to re-obtain his natural position? If so, how long would this approximately take?

    Thanks in advance!

  183. Hi Mark,

    I train with Biokinetist 3 times a week. We have established that I have a right pelvis rotation & have been following your exercise program. You mention that their are counter-rotations in the whole body. Please can you let me know which posts I should look at to find the relevant exercise programs. Many thanks!

  184. Hi mark
    I am confused by your post I have a left pelvic rotation as my right hip is more forward and my belly button more to the left. Your post says to do the opposite side but when you u get to the strengthening section is says to strengthen the muscles of your right hip that are rotating your pelvis to the left why would I do the opposite here when my pelvis is rotating to the left
    Sorry if this sounds simple but I’ve read the post many times and still can’t work it out
    Thanks
    Romana

    1. Hey Romana,

      I am not sure of your question.

      If you have a left pelvic rotation, you want to strengthen muscles that rotate you to the right.

      Since the blog post is referring to a right pelvic rotation, you will need to do the opposite sides to what is mentioned.

      If you have left pelvic rotation and you strengthen muscles that rotate you to the left, you will end up further into left pelvic rotation.

      Mark

    2. This is the question I’ve needed to know! I’m confused too. So grateful to find Mark and you all.
      I’ve always known I’ve a twisted pelvis (left) and never learnt there were ways to fix it. Now since I have recently developed plantar facilitis, some ‘duck foot’, external tibia torsion, golfers elbow and tight shoulder – all on the right. With a general feeling that my right lower body is about to break somewhere I’m keen to finally heal myself and Marks posts are as from an angel. (I also have scoliosis (mild) and spondyliosethisis – the latter mainly behaves itself.
      Being left rotated I understand I am to focus my exercise routine opposite to that illustrated. I am assuming this applies throughout the entire post -but am also unsure.
      Thanks for asking and further thanks to Mark for clarifying below
      Regards
      Suze

  185. Hi mark.. can i still do long distance running with an rotated pelvis? I do feel i had a longer reach with my left leg when running or should i wait until i fix it with your exercises? Thank you

  186. Hi Mark, great article. I just have a few questions.

    1) I have right rotated pelvis so I need to do exercises for left and right hip both?
    2) Do I need to do all the exercises listed, or just pick one each from stretches, releases and strengthens?
    3) Would it be ok for me to continue squatting with weights or would this further aggravate my rotated pelvis?

    1. Hi Billy,
      1) Yes
      2) I recommend to do all of them at the start. And once you understand the exercise and your body better, you can pick which ones you feel most benefit.
      3) Yes, but try to cue your position before you execute the movement.

      Mark

  187. Hi Mark,

    I have been experiencing many of the symptoms you describe. My right hip looks visibly lower than my left and my left leg feels longer i.e. more weight being shifted on it while standing/walking. I even lean to the right while walking. A PT said my right hip is rotated forward and left hip is roasted back but they haven’t given me a routine to stabilize everything. This all became and issue after I fell from a skateboard years ago, landing right heel first then hitting my right hip hard. Would you say this is only a rotated right hip?

    1. Hi Mark,

      I see a Biokineticist 3 times a week & we have established that I have a right pelvis rotation. We are currently following your exercise program. You mention that there are counter rotations throughout the whole body. Which posts should I look at to find the relevant exercise programs. Many thanks!

  188. Hello,
    I have had Right sided SI pain which I recently found out it turned into posterior pelvic tilting on Right side. For months I had pain at first on lateral leg by IT band/hamstring area which then turned into pain in Right foot/cramping/etc. I wear an SI serial belt as I work as an occupational therapist in hospital which requires lots of lifting. Been going to chiropractor which has been putting pelvis back in alignment but doesn’t stay even with belt. When I stand after sitting, I get sharp pain in medial side below ankle area. Please advise what I should do. Thanks again

    1. Hi Amanda,

      Have you had any scans to check out L4 and/or L5 issues? These nerves can cause issues down the leg as you have described.

      (See image)

      If you have a posterior pelvic tilt with nerve issues, this may respond well to the McKenzie Extension protocol:

      (See image)

      … just make sure that it is comfortable and not making your symptoms worse. All you should feel is a bit of tension in the lower back.

      I would also check out the erector spinae group that attach over the Right SIJ region for any issues.

      Mark

  189. Hi Mark, i think i have a rotated pelvis as my right hip comes out further than my left, also i have lost half the fat from my right buttock which now looks very disformed. After lots of hospital appointments/scans etc nobody can give me a diagnosis. Do you think a rotated pelvis is the answer?? thanks

    1. Hey Rebecca,

      1. If there has been a significant reduction in the size of your right buttock, I would firstly check if the nerve supply to the glutes are fine. If there is reduced innervation to these muscles, they can sometimes reduce in size (atrophy).

      2. A rotated pelvis can potentially result in asymmetries of the size of the glutes especially you are progressively loading it (eg. at gym).

      Mark

  190. Hello Mark,

    Wondering and been trying figure all this with A.R.T. and also Gonstead..no help.
    Sustained calf injury yrs back. Looks like I have lateral pelvic tilt on left side and when looking from above towards belly button also looking towards the left, so also rotated towards the left.
    Left leg seems shorter and foot more forward then right when standing and also kind tilted outward (yey!!!)
    I also feel a sway back but only on left side from around lower back and lower mid rib cage.
    My glute, hamstring, calf (well pretty much everything on left side up to neck and even jaw) is tight as flax(seeds).
    I feel twisted at the spine and even my neck kinda feels like it’s leaning towards the right (yey?).
    Whatever that bone (femur) that meets the hip feels behind compared to good right side.
    Im lost man, I’ve tried many “experts” and everyone worked on me yet nothing.
    Any help would be greatly appreciated it..I’m gonna first work on rotation towards left and see if this correct the lateral tilt on left also.
    When would you know to stop doing all this..I mean obviously is you feel a balance then I’m assuming you’d harmonize both sides with strength training (for me it’s body weight stuff) and maybe yoga?
    My left ankle was stuck and some practitioner unstuck it..and working on ROM to meet right good side..but do have a partial tear at left calf which seems rolled up on the inner side. Calf is still attached since when pressing on it, it moves the foot.
    Anyway help would be helpful.
    Thanks
    Jaji

    1. Little confused and hoping I can get some help Mark.
      After doing test I think I do have a left pelvic rotation and also lateral hip situation.
      I’m mainly working on rotation and hoping this will also correct the lateral hip on same side.
      My question is if I’m do to everything shown above, only the opposite of what shown since this post is directed to the right side, what’s confusing me is for instance when you sitting on ball with leg crossed on left side. If I’m doing the opposite, this would be my right side. Yet the tightness and weakness I feel it on the left glute on bad side?
      Little confused.

  191. Hello Mark.

    It appears I have a right hip hike and left pelvis rotation. Having the hip hiked up and forward on the same side isn’t how the diagram of the skeleton shows so I am wondering if it isn’t typical. What do you recommend addressing first, the hike or the rotation? I was performing the hip hike exercises for about a month but decided to start with the rotation as I have been having some ongoing hip pain while sleeping. I don’t know if it is related. Also, how long does it typically take to resolve these issues?

    Thanks for all of your help!

    1. Hi Cody,

      You can have a right hip hike with a left pelvic rotation presentation. This is quite common .

      You can start working on either… but for you, maybe have a go with the rotation and see how it goes.

      Mark

  192. Thanks Mark. I´m physical coach and I learned about rotation syndrome from book of Shirley Sahrmann. Your explain is beautiful because it´s easier to understand. Thank so much, you make easy and it´s hard to understand!

  193. Hi, thank you for listing these excercises. I am currently working with a Chiropracter for spinal misalignment and pelvic rotation, but I’m also interested in following up or performing my own excercises. I believe I’ve found what I’m looking for here on your blog, however I’m confused about the right and left pelvic rotation and which excercises to do. When I stand my right pelvic region wants to swing out towards the left of my body. So should I be doing the excercises labeled for left pelvic rotation or right pelvic rotation. The problem is my right pelvis which rotates to the left. Thank you so much for your help. Wish you were in New Jersey.

    1. Hey Gilbert,

      If you have a left pelvic rotation, you will need to do the same exercises mentioned in the post, BUT … you will need to do it with the said side switched around.

      Mark

  194. Hi there, if I have a right torsion, would the position of the dove of yoga be good? Left side forward to stretch the glue left side and right side back to stretch the psoas? And strengthen the right glute, right? My left glute is always burning but the abduction to left ist not good, too. Is it then correct? My hip goes left higher than right.

  195. Mark,

    Great, informative post on a complex subject which is difficult to break into parts. Very much appreciated!

    I am seeing a left pelvic rotation which is quite significant. In addition, in standing, habitual weight bearing through the left leg, with an abducted and externally rotated right hip. I am also seeing a belly button that is facing RIGHT, quite significantly. What are your thoughts on diagnosing and treating the belly button rotation/position in this scenario? Your hip rotation sequence improves the pelvic rotation part significantly, but I am unsure on how to correct for the belly button position.

    1. Hi J,

      You may have some counter rotations occurring in the spine. (that is – a left pelvic rotation with a counter rotation to the right in the spine)

      I have a post that I am working on that goes through this issue.

      Make sure to follow me on Facebook so that you will be notified on when it’s released 🙂

      Mark

  196. Hey Mark,
    I did the tests and I seem to have a left rotated pelvis. My bellybutton points to the left, my tummy protrudes out more on the right side and my right thigh is more forward than the left. Does this indicate that I have a left rotated pelvis? I was wondering about the counter rotations – my right ribs protrude out more than the left and my right shoulder also protrudes out more than my left. Are these also signs of left rotated pelvis? I’ve noticed a curve of my spine at the ribs that curves to the left. What could this mean?
    Thank you,
    Kaite

  197. Hello Mark,
    I’m currently having a rotated pelvis but i dont even know if my hip is rotated like the article, meaning i have really tight right oblique and the right side sometimes comes forward but my right knee is caved in with my right feet overly rotates outwards, the left side seems fine except when i’m lying on my back on bed i feel uneven and my hips of either side would tilt up and down not knowing the center of balance. Any tips?

    1. Hi Sasan,

      Yes – this is possible as well.

      In regards to rotated pelvis as a whole, It may just mean one side is less Internally rotated relative to the other.

      Mark

  198. Hey
    In the case of the rotation of the pelvis to the left, what is the weak hip and what is the strong hip.
    Is that correct
    In case of rotation of the pelvis to the left?
    glutes left tight?
    rectus femoris tight?
    biceps femoris thight?
    rectus femoris left tight?
    gluts right weak?
    biceps femoris weak?
    rectus femoris weak?
    is that correct.
    thank you.

  199. Hi Mark,
    thanks for the great aticle, helps me alot but still, I’m a little bit confused. My doc told me, that I have a left rotated pelvis, but I feel tightness or something uncomfortable in my inner right tight, near the pelvis and feel the urge to foam roal rather this site, than the other one. Should I simply ignore this?

    Please forgive me any mistakes in spelling etc., since I’m a native german.

    Best regards,
    Janosch

    1. Hey Janosch,

      You can still have a tight right groin with a left pelvic rotation, especially if you tend to lean towards that right side.

      Mark

  200. Can a pelvis rotaded from tennis?

    I think my pelvis is right rotated.
    My right shoulder is dropping and my right scapula and right side of neck is pain.

  201. Hey mark.
    Does the pelvis rotation cause the sacroiliac joint dysfunction or the sacroiliac cause the pelvis rotation.

  202. Hi,

    Thank you so much for posting this.

    I have a left rotated hip as my right tigh is more in front of the other. However, your stretching excersises make me confused. I know I should do the opposite site as explained. But this means I should stretch my right side. My left side is much tighter. If I do the seated glute stretch I have a much better ROM on my left side.

    I always had a tendancy leaning on my left side whiøe standing up. But I am a right footed soccer player and martial artist.

    Should I stretch my right side even though my left side is much tighter?

    Kind regards,

    Mats

    1. Hey Mats,

      As it seems tightness is not significantly contributing to your rotation, you may need to focus on strengthening and controlling the appropriate muscles to de-rotate your pelvis.

      You can stretch your tighter areas as well.

      Mark

  203. Hi Mark,
    Thanks a lot. Your post has been so helpfull to me. I am sure that I have counter rotations in my upper body. Where do I find your post about counter rotations ?

  204. Hey Mark,

    Firstly I apologize if you’ve received this comment twice. I did not see my comment after posting it.

    I seem to have a left pelvis rotation. My right hip will shoot forward and my left backwards.
    This isn’t normally an issue when I stand up as I can correct it quite easily but when I squat it’s noticeable. My question is, should I stop weight training until I fix this issue?

    Thank you very much!

    1. Hey Ben,

      If the pelvic rotation is something that you want to fix, then I would stop squatting with weight until you master your body weight.

      Mark

      1. Thanks for the speedy reply!

        I’ve run into a little problem however..

        When I did try to strengthen the left glute my right piriformis becomes really tight and prevents me from strengthening any further. I’ll keep trying to stretch it out as much as possible and hope that resolves it.

  205. Hello
    I have the pelvic rotation to the left, do these exercises on the right side or left side.
    thank you very much.

    1. Hi Jeuni,

      Do all of the above exercises, but do the reverse side that is mentioned.

      (Note: there are exercises for both left and right side)

      Mark

  206. Hello
    The exercises you set in the figure above are to rotate the pelvis to the right or turn the pelvis to the left
    Thank you.

  207. Hello
    I have sacroliac joint.
    I have the pelvis to the left and my right foot veering away.
    I want to know what strong muscles pull the pelvis to the left.
    I have tight tendons and muscles on the right side.
    Do I need to extend my right foot muscles and tendons?
    Or need to strengthen the left side.
    If possible address your clinic.
    Thank you.

  208. Hi Mark,
    Just wanted to be clear. When I stand with my toes straight my Right thigh is way in front of the left. Does that mean I want to do those releasing exercises that you show on the left side?
    My pain has been debilitating I can’t walk I basically am dragging my right leg and the pain shoots from the outside of my right hip down to my feet. I am extremely tight in my hip flexors and everywhere I had one professional describe me as trying to stretch leather.

    I just want to make sure I am releasing the proper side so let me know if I had the top part right.
    Thanks again for all of this information it gives me hope

    1. Hey Joe Smith,

      If your right thigh is in front, it is more likely that you have a LEFT pelvic rotation.

      Therefore- You would do the opposite side as shown in the exercises above.

      Mark

      1. Sorry Mark, just want to be sure. My Right thigh is in front so that means I have LEFT pelvic Rotation. Does that mean I should release the Right side or the left side?

  209. Hey Mark – I think I have a left rotated pelvis because when I stand the right quad is significantly forward. But, my belly button seems straight, not rotating to the left. Also, my right foot is turned out to the right. It seems I want to naturally stand with my left leg straight and my left hip jutting out and my right leg very slightly bent and forward. Should I still do the rotated pelvis exercises listed above for a left rotated pelvis or is there something else that I should focus on to get things corrected? Thanks.

    1. Hey Danny,

      Sounds like a left pelvic rotation with
      a) left leg lean
      b) Right hip external rotation (tight glute)
      c) possible counter rotation lumbar spine (causing straight belly button) and
      d) possible lateral pelvic tilt.

      Check out this post: How to fix a lateral pelvic tilt.

      You might want to work on that first.

      Mark

      1. Hi Mark,

        First off, THANK YOU for this site!

        Second, it sounds like Danny and I have similar posture. It’s caused me pain/discomfort from the joints of my toes to the base of my skull.

        I’m hypermobile and want to do whatever I can to prevent things from getting exponentially worse as I get older. I’ve been advised that strength training is the best way to keep all my joints where they belong, but have been frustrated because focusing on one area just seems to aggravate others and makes my pain worse.

        I figured out that all my problems seem to originate from my pelvis but was utterly confused trying to figure out rotations, counter rotations, balances, etc. to correct it. Your site is such a gift. Thank you, thank you, thank you so much for all the work you’ve put into this.

        Sarah

  210. Hi Mark! I will try these exercises today! They look very promising.
    I think I have a left rotated pelvis. My natural standing position is with my left foot pointing forward, and my right foot everteed, around 45 degrees. In that position my pelvis seems normal but, when standing both feet parallel:
    – my right ASIS is more forward
    – my right tight is more forward
    – my right buttock is more forward
    – my belly button points left

    So, 4 of 4 on your checklist!

    I checked and my right foot has more supination than the other one (besides the evertion)

    When checkingt the causes:

    a) Foot: Pronation/Supination

    You said:
    “In a situation where one foot is pronated (low arch) and the other supinated (high arch), the tendency is for the pelvis to rotate:
    – away from the pronated foot and
    – towards the supinated foot.”

    I think that here is where I do not match your diagnosis. Toward the supinated foot (my right foot), means a left pelvis rotation? so right ASIS forward, tight forward, etc? Or should be a right pelvis rotation in this case and I am not matching that diagnosis?

    b) Hip: External/Internal rotation

    “In a situation where one hip is externally rotated and the other internally rotated, the tendency is for the pelvis to rotate:

    away from the externally rotated hip (ER) and
    towards the internally rotated hip (IR).”

    It’s difficult for me identify if it my right hip is ER or IR. But I think my right hip is ER, cause my right foot is everted. So, in this case this match as a possible cause of the pelvis rotation.

    I am trying to understand if I have a left pelvis rotation and if it will help me to solve some issues and repetitive injuries I had. Since last week I cannot walk well, cause my right heel is very sore. I guess this is very related with my left pelvis rotation, my right supinated foot, and how I strike the floor when I run.

    In case I have a left pelvis rotation, should I do all the excersises you described but ALL in the opposite leg no?

    Thanks!!!

    P.S: To clarify, my standing parallel position looks very similar to yours (but on the left side), AND seems pronation/supination is also opposite to what you describe.

  211. Hi Mark! Hope you are having a good day.

    I was thinking could you do an article on exercises for lefties when they end up hurting their posture and bodies from writing on righthanded desks? I have suffered a lot from that, and understood what to do about it only after years of research (doctors were barely any help and my family didn’t understand this whole thing enough so ye) Your blog has been particularly useful for me and I am really grateful for that. This article and the foot one esp. work well (though I still need to figure which exercises work best for my left shoulder as I need to adapt for that. It used to be rlly overstretched? towards right. Also I figured out this year that placing weight on my first finger if not first two esp hurts it, but as long as I lift using remaining fingers, it actually helps rehabiliate and push it back. until I figured this out, things were particularly bad but yee as soon as I figured out, my progress quickened all of a sudden!) Other things I figured out is my left foot is esp. pronated as the weight used to be mostly on the big toe (gotten better ever since I looked into your foot article but the grip is still quite not firm enough, will keep working on it. As for the rest, I figured out that due to my writing posture, my pelvis got rotated inwards towards right severely (the rehabilitation trick to it I figured out months ago but yee your pelvis article really hits all the areas in depth 🙂 Also my throat n neck was affected too, I think because I have a very flexible build so I twister my body too much or something? but ye I still feel spasms around my left collarbone sometimes. Actually, it used to be bad to the point that I couldnt feel speak much at all without feeling my left neck muscles getting pulled. which is a shame ’cause singing is my favorite hobby, it gets in the way of it. Also well, speaking is required a lot in daily activities. I’ve improved at this too esp. after trying yogic breathing stuff n the shoulder rehabilitation thing I mentioned earlier but yee I think smth around my neck n left shoulder is in bad condition as I still cant speak a lot while keeping the quality. Anyways, will keep working on it.

    So ye overall still not enough improvement as I would like but quite a lot as compared to my worst time, I improved a lot more in last 8 months than last 5 years combined, you can say! I hope trying all these exercises and figuring out what best works for will help me achieve that perfect possible balance n posture one day. Really long for that. Thanks for being so motivational and for providing very easy instructions! You are doing some great heroic work.
    And I hope you give some thought to my request, really think it could help some lefties out.

    Keep up the great work! Lots of blessings.

      1. Im left handed too and have experienced similar issues. Your neck issue sounds similar to mine as well. Recommend you find an osteopath to check and probably correct your 1st rib on left side. Also, recommend you check out athlean x YouTube video titled “How to Fix Rounded Shoulders” He shows a subscapularis stretch that will make your left subscapularis feel like it’s being ripped off the bone. That’s a good thing btw as your left subscapularis is ultra tight from years of writing upside down.

  212. Hey Mark – I seem to half left pelvic rotation and left sided lateral pelvic tilt. Should I work on the rotation or tilt issue/exercises first?

    Thanks.

  213. Hi Mark,
    Sorry, I have already asked a lot of questions.
    One more thing in the above case as you told, we are trying to correct the internal hip rotation on the right side. But if we work on the glute max on the right side, wouldn’t it be pulling the hip back and aggravate the symptoms (“Is one butt cheek more forward?” as the right but cheek is already backwards compared to the left ).

    And please write a blog on the counter-rotations of the upper body due to this rotated pelvis.

    Regards,
    Ankur Vashishtha

    1. If you want to encourage more external rotation in the right hip, you will need to work the hip external rotators (glute max being the main muscle).

      In conjunction with left hip internal rotation, the right butt cheek will move forward and not backwards. (ie. left pelvic rotation)

      Mark

  214. Hi Mark,

    I am not able to figure out which side is rotated.
    Both the asis appear normal but right psis is more pointy and noticeable than the left one.

    My right QL is very tight, and I am unable to bend on left side much. There is always soreness in right glute and weakness in left. My left leg is weaker as compared to my right.

    Whenever I try to face my knees forwards, there is some discomfort in my right knee. Right knee is pointing inwards.
    My hip flexors are tight on the right side and very weak hamstring on the left side, often getting cramps during exercise.

    Many Thanks,
    Eric

  215. Hello Sir I’m Suffering from A right pelvic tilted forward and my upper body also Please Tell Which One Is Rotated I didn’t Understood This……by which my scapula is so much imbalanced and i never been able to bench or anything in the gym successfully my right side is much weaker than the left and measuring always one Inch more than the right i have been going to the doctors from past 2 years still the problem is theres…my right leg weight is always on my Toe Never On MY HEEL…..& In upper Body Rotation Caused Minor Shoulder winging When raising the arm During Lying Or Against The WALL And When i lie down for a leg press my right hip automatically lifts up which never allows me to push through the heel same in squats and everything else Please Help Me Doc I’ll Be Very Very Thankful Thank you so much in advanced

  216. Hi Mark,
    I have a doubt. My hip is twisted or rotated with a significant hip hike. I have a doubt.
    Which side the hike will occur? On the side where the hip is posteriorly rotated or the side with anteriorly rotated.
    My hip-hike is on the right side with a significant overactive erector spinae and ql.

    Regards,
    Ankur Vashishtha

  217. Hey mark i think i have left pelvic rotation, cause my right foot is over pronated and my left foot have a higher arch, i’ve been doing the exercises you posted and noticed a big improvement in my posture but there is 2 more issues that i have in my posture that are buging me alot and ruining my performance at the gym:
    The left side of my trunk is rotating and falling towards my right knee, which puts my left shoulder in a bad position and my left rib cage is stiking out more what should i do to correct this.
    PS:i already streetched my left trapezius and pecs and they are not tight at all so i don’t know what is causing my left shoulder to rotate towards my right knee

    1. With a left rotated pelvis, it may be that the torso has counter rotated to the RIGHT.

      This potentially could be causing your left shoulder move forward.

      Once your pelvis position is corrected, you will need to see if your torso self-corrects.

      If not, you may have to do some specific exercises for the site of counter rotation.

      Mark

      1. I cant find the post about conter rotation.
        I looked everywere on the internet And i could not find the fix for the torso counter rotation.

  218. Hey Mark,
    I do these exercises and stand, I do feel normal again but as soon as I start walking, it returns.
    One more doubt is “What is the best sleeping position in the above mentioned twisted pelvis condition”?

    1. Hi Ankur,

      If you wanted to prevent your rotation from getting worse, you can sleep on your side with your pelvis rotated biased towards the opposite of your rotation.

      Mark

  219. Hi! I believe i have a right pelvic rotation as my left Asis sticks out more? I have pain almost exclusively on the left side. It almost seems likes I have to stretch and then when i do stretch the left side, it seems very tight and painful. The range of pain goes from below the shoulders blade down into my left hamstring, depending on the movement. Does this make sense for this condition? I also find pain below the buttock in the upper hamstring area when bending, again only on the left. I had si joint issues from previous pregnancies on my right side but those seem to have resolved but now i have this left side issue! Please let me know if you think this is a rotation of my right side!

    1. Hi Mary,

      I find that with a right pelvis rotation, it is common to find issues with the right SIJ (instability) and increased tension in the Left hamstring.

      The shoulder blade pain may be influenced by the rotated pelvis, but is also as a result of some sort of shoulder position problem as well.

      Mark

      1. Thanks so much!! That absolutely makes sense. The pain went away on the right almost simultaneously with the onset of pain on the left :/ Would the excercises you describe in this post be the right ones to use then? Do I have to do something about the sij insatsbility on the right?
        Thanks again for you help!

  220. Hello Mark,
    Thanks for the great descriptions and pictures – I have been finding your discussions very useful.
    I am now wondering if I have a rotated pelvis issue, or it is something else. In fact, neither of my ASIS peaks is further out than the other. My body is surprisingly symmetric looking, no sideways hunch, no visible tilting. Meanwhile, one of my pelvic bones is at a different angle than the other: the pelvic bone behind the ASIS on the left is more like parallel to the side, and the right one is turned toward the belly button, more like parallel to the front. Doctors and manual therapists, while acknowledging the difference, agree that there is no functional disparity between the sides. I would like to have a deeper understanding of my situation.
    At first the diagnosis of rotated pelvis sounded ok, but, well, it does not feel like I can just rotate that right pelvis more toward the back, it is just stuck there, turned sideways. So this is important for me to understand whether I can exercise to turn it back, or this is a whole different category.
    Thanks for your help!

  221. Hey Mark. It looks like I have the symptoms of a right rotated pelvis, I believe. My belly button rotates to the right. I’ve noticed that my leg rotated outwards, also. I have a couple of questions. You state to release my internal rotators on my right leg; those muscles feel fine, but the internal hip rotators on my left leg seem extremely tight. Why would that be? Also my left glute seems very weak and feel no activation during walking. Could this be because of how tight and overactive my left glute is? My right glute seems to carry all of the strength. My last question is could my rotated pelvis be caused by a lack of ankle dorsiflexion in my left ankle? Thanks in advance. I have enjoyed reading your content.

    1. Hi Victor,

      You can still have tight left hip internal rotators at its END RANGE of movement. But in a right rotated pelvis, it would be biased towards the right hip internal rotators in the EARLY/MID ranges.

      Tight muscles are usually weak. This may explain your weakness of your left glute.

      Lack of ankle dorsiflexion is more likely to cause rotation in the pelvis when ankle mobility is being challenged such as in walking, stairs and squatting.

      Poor left ankle dorsiflexion leads to the collapse of the arch, knee goes in, and semi pelvis falling forward. This could lead to a right rotation of the pelvis.

      Mark

  222. Hi Mark,
    After reading both your articles (on rotated pelvis and lateral pelvis tilt) I think I have both issues . My lateral pelvic tilt is not that significant though. With that said, what exercise protocol should be my focus? (eg: the rotated pelvis exercises or the lateral pelvis tilt exercises)

    Thanks in advance

    1. Hey Alec,

      Based on what you have said, I would go with the rotation first.

      You may find that fixing the rotation may correct the tilt as well!

      Mark

  223. Hi,

    At the end you talk about counter rotations and mention you talk about it in a different post. How can I access the post. Thank you, this was very helpful!