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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538 thoughts on “How to fix a Rotated pelvis

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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 🤔

  13. 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

  14. 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

  15. 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.😔

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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

  31. 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

  32. 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

  33. 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.

  34. 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

  35. 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

  36. 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

  37. 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.

  38. 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

  39. 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

  40. 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?

  41. 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

  42. 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

  43. 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!

  44. 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

  45. 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

  46. 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.

  47. 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!

  48. 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

  49. 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

  50. 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 ?

  51. 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

  52. 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

  53. 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

  54. 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

  55. 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

  56. 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

  57. 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

  58. 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

  59. 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

  60. 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

  61. ”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?

  62. 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 🙂

  63. 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

  64. 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

  65. 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

  66. 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

  67. 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

  68. 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

  69. 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

  70. 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

  71. 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

  72. 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

  73. 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

  74. 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.

  75. 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

  76. 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

  77. 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

  78. 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.

  79. 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?

  80. 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

  81. 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

  82. 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!

  83. 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.

  84. 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

  85. 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 .

  86. 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

  87. 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.

  88. 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

  89. 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?

  90. 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

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

  92. 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

  93. 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?

  94. 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.

  95. 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

  96. 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

  97. 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.

  98. 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

  99. 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 !

  100. 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

  101. 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

  102. 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

  103. 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

  104. 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

  105. 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

  106. 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

  107. 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.

  108. 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

  109. 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

  110. 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.

  111. 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. 😉

  112. 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

  113. 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

  114. 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

  115. 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

  116. 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

  117. 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?

  118. 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?

  119. 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!

  120. 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.

  121. 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.

  122. 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

  123. 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

  124. 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!

  125. 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

  126. 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

  127. 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.

  128. 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

  129. 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.

  130. 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.

  131. 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

  132. 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

  133. 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

  134. 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

  135. 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

  136. 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

  137. 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 .

  138. 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

  139. 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

  140. 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.

  141. 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 .

  142. 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.

  143. 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

  144. 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

  145. 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

  146. 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

  147. 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.

  148. 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?

  149. 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.

  150. 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

  151. 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.

  152. 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!

  153. 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!

  154. 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

  155. 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

  156. 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

  157. 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!

  158. 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

  159. 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

  160. 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.

  161. 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

  162. 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!

  163. 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

  164. 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.

  165. 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

  166. 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

  167. 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

  168. 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.

  169. 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

  170. 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.

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

  172. 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

  173. 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 ?

  174. 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.

  175. 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

  176. 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.

  177. 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.

  178. 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?

  179. 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

  180. 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.

  181. 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.

  182. 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.

  183. 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

  184. 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

  185. 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

  186. 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

  187. 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.

  188. 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

  189. 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!

  190. 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!

  191. 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

  192. 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

  193. 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!

  194. Thank you Mark for the informative guide! I am a dancer on the side and my rotated pelvis has been plaguing me for 2 years+. I also have pain at my right SI joint region (I ALWAYS thought i had a stuck SI joint) I previously visited a physio that told me my right hip/glutes were tight and weak but it always puzzled me because I have much better engagement on my right side (I spin on my right leg better and it is a lot more stable). Then one day I noticed while standing, my right hip was hinging forward. After a lot of research, I concluded (sort of) that I have a rotated pelvis. Doing all your exercise made “sense” to my body. Felt like the whole wonky unstable feeling (even while standing) has been elevated slightly. My theory on how i got this is probably due to a pull i had on my right hamstring 2 years ago while doing a split and I always sat with my right hip hinging up (to avoid putting pressure on my right sit bone).

    Anyways I have a few questions, without releasing the muscles, can I do any of the stretches? I am trying to think of ways I can incorporate some of these exercises while at work (I sit at my desk alot). Also do you recommend this series of exercises to be done daily?

    1. Hey Min,

      You can do all of the stretches without the releases.

      If your body can tolerate it, you can do these exercises every day. However – you may need to build your way up to this level.

      Mark

  195. Hi Mark

    I dont know if you recived my last comment because my neighborhood lost power right when I was writting it..

    So as I understood it,for right rotated pelvis I would need to strenghten my left adductor,my left obliques and my right glute maximus ,right?

    thank you,hoping you will answer quick 🙂

    1. Hi Ivan,

      If your right pelvis rotation is coming from your hips, then you would need to strengthen the left internal rotations and right external rotators.

      Mark

  196. Hi Mark !

    As I understood,muscles that need to be strengthened(for right rotatation) for glutes are :1.glute maximis and piriformis,do minimus and medius need to be strenghtened,are they important for pelvic rotation as much as gluteus maximus?
    2.For core(abs)(right hip rotation) a person would need to strenghten his left obliques,right? wouldn’t side planks be good for that too? pallof press extc.bassically all exercises for left obliques?
    3. the last muscle would be adductors and that would be the ones on the right(for right hip rotation)

    Can you please just confirm this for me,if I am right because you were the only one I found that actually understands/writtes about this correctly. if I am wrong on something could you please explain why.

    Thank you and great article! 🙂

  197. Hello, a great article. Though I still don’t understand on which side I should perform the exercises. In the beginning you say you will explain it for a RIGHT rotated pelvis and if we have a left rotated one, we should perform on the other side. So far so good, but then underneath you say “Aim: Strengthen the muscles that rotate the pelvis to the LEFT”. Wasn’t it the right? I don’t understand. Please help me, thanks!

    1. Hey Vassy,

      If your pelvis is rotated to the RIGHT, that means the muscles that rotate the pelvis to the RIGHT will be STRONGER/TIGHTER/MORE ACTIVE.

      To bring the pelvis back into alignment, you want to strengthen the opposing muscles, which are the muscles that rotate the pelvis to the LEFT.

      Let me know if that clear things up for you.

      Mark

      1. Hello, yes it does! My pelvis is rotated to the left so I literally need to do every exercise from the article on the opposite side, correct? Thanks again for the great article!

        1. By the way, does an outwardly rotated leg have to do with the pelvis and the same muscles that need to be strengthened/stretched? My pelvis is rotated to the left but my right leg is rotated outward so this confuses me which side I should train…

          1. A LEFT rotated pelvis with a significant Right outward foot is likely due to a very tight Right glute max. (or other hip external rotator)

      2. Hi again, I’m actually reading your explanation again and it still doesn’t make sense. If my pelvis is rotated to the left, I need to strengthen the right glutes right? Because the left muscles are stronger and rotate it to the left? Then why does it say Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.?

        1. Hi Vassy,

          A left rotated pelvis will have a strong/tight right glute muscle.

          Therefore you would want to strengthen the Left glute max.

          Mark

  198. Hi mark ,
    thank you for this information, i have lower back pain on the left side the pain only comes when sitting down when i walk or sleep on my back the pain is gone, i have went to a lot of physical therapist but with no good i have a rotated pelvis put this routine did’t help, the pain is over two years now with no progress

    1. Hi Qasem,

      If your pain is only when you sit, you will need to identify exactly what it is about your sitting posture that is causing the left side of your lower back to hurt.

      If you have persisted with the rotational exercises for some time, I would then check:
      lateral pelvic tilts,
      – work station ergonomics (essentially – is your work station allowing you to sit symmetrically?)
      – the rest of your posture in your torso.

      Mark

      1. Hi mark ,
        yes i work as a programmer which mean lots of sitting, but the problem is when i sit in the correct way(back straight with a curve in the lower back) that all my physical therapists teached my the pain increased.
        The pain only in the left gluteus medius and left lower back and pain also increased when sitting on a hard surface.
        Thank you so much for replaying and sorry for my bad english.

  199. Hey Mark, quick question- for the hip shifts exercises with resistance bands above, what is the role of placing a ball between the knees? Also I’m a bit confused as to how to place a ball there with having the bands around my knees already…? (am I thinking of the right ball in the first place?like a size of volleyball right?) There is no room. . . I’m thinking of using the loop band: https://www.amazon.com/TOPLUS-Exercise-Resistance-Physical-Instructional/dp/B075D1Q19S/ref=sr_1_4?ie=UTF8&qid=1524933644&sr=8-4&keywords=loop+band+pilates

    Also is there any reason why you didn’t use the resistance band and a ball for the pictures even though you mention them for the hip shifts? Just out of curiosity!:)
    Thank you for your good work, I really appreciate it.

    1. Hi Clare,

      Something a bit smaller than a volley ball will be perfect.

      The purpose of the ball is for one of your knees to push into. (to help increase the engagement of your hip internal rotators and adductors)

      The reason why the ball/band are not in the picture as they are a progression to the picture.

      Mark

  200. Hello Mark,
    Thank you for the highly informative post, I’ve been looking for a reasonable explanation as to why my left ASIS is projected outside more than the right one and i believe you gave me the answer to calm me down. However ,i experience pain on the right side of my behind ( maybe above the glutes or at the glutes themselves) whenever i sit down. The pain becomes worse when i run or exercise (which i try to do on a regular basis)
    I experienced slight back pain today so I’d like to know if i need to take the time to recover and do the exercises you explained in this post ,or if it would be ok to continue doing what i always do (workout regularly)
    I am also curious as to how my pelvis rotated this way, i fell on my hips a month ago and I’m wondering if that could be why .

    1. Hi Dana,

      If you have any acute pain, I would take it easy and let it calm down.

      Once the pain has subsided, you can start to do these exercises for your rotated pelvis.

      Mark

  201. Hi Mark- Quick question- I have been following the protocol above and I FEEL and immediate change in my overall posture and hip alignment.

    What are your thoughts on doing bi-lateral exercises like glute bridges, body weight squats etc. I see a pretty significant glute imbalance where my external rotators are weak on the right and internal rotators are weak on the left creating the right rotation. It also looks like my left glute is overdeveloped than the right.

    So can I do these correctives daily and work on single leg exercises (with a 2:1 bias) and add bi-lateral exercises while ensuring there is equal activation from both the glutes

    please let me know what are your thoughts

    1. Hi Alec,

      The focus should be on single leg to begin with.

      As you gain confidence in your control of the pelvis, you can start to do bilateral exercises as well with focus on the muscles to keep the pelvis neutral.

      Mark

      1. Hi Mark- thanks for your quick response. I have been doing your correctives and then doing dynamic excercises single leg RDLs and lunges as you suggested.

        However, I have significant movement asymmetries with the dynamic excercise where one side feels difficult than the other. Should I stop them and focus on the correctives or do the dynamic excercises as far as my body can let me go? Please let me know when u get a chance. Thanks

        1. If you can control your pelvis with the dynamic exercises, keep going with them.

          If you can’t, it might be a better idea to stick with the more simpler exercises and build yourself up from there.

          Good luck, Alec!

          Mark

  202. Hi Mark,
    I happened on your post while trying to find some information about bodies over-rotated to the front. My mom has had these issues for some time, probably brought on by sitting improperly in an easy chair. She is now suffering the consequences. I’ve taken her to a number of physical therapists and even a physiologist but we haven’t had much success. I think that many don’t want to really get involved because she is 86 years old. In my book age is just a number. Can you recommend a type of provider that we should try to seek out who might be more apt to try such stretches, etc. that you highlight in your post? I know that she can be helped if we can just find the right person to assist her in the recovery process. Thanks very much for your time!

    1. Hey Paul,

      When you say rotated to the front, do you mean anterior pelvic tilt? Check out that link.

      In terms of who your mother can see – physiotherapists and exercise physiologists are the usual health professionals to go to for exercises.

      You just need to find the right one that is comfortable and familiar with treating the elderly.

      Mark

      1. Mark do you have an e-mail address? I could send you a few photos taken a while ago at a local chiropractor we saw. It pretty much shows that most of the imbalance is from the waist up. The body leans to the left and front. The neck is also extended forward a lot as well. I’m sure that once you saw the photos it would give you a much better idea of what I mean by over-rotated to the front.

          1. Mark, I sent you a private message on your Facebook page with photos. Thanks, Paul Wilson

  203. Hi Mark!
    I’ll try again, seems like my comment could not be posted..

    I have a left rotated pelvis (my right hip bone is more forward than the left one, and also a bit higher than my left one). I have been in pain, from my neck to my knee on the right side, for about 3 years.
    I stumbled acrossed this, and I will give it a try. But I have a question. You wrote that you are going to go trough the exercises for a right rotated pelvis, so I need to do all the exercises on the opposite side. But you also wrote:
    “3. Strengthen
    Aim: Strengthen the muscles that rotate the pelvis to the LEFT.”
    and
    “Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.”
    Isn’t this for the left rotated pelvis? Or should I do ALL of the exercises opposite?

    Hopefully you can clear this up so I don’t do them wrong! 🙂

    1. I think he meant here “Aim: To strengthen the muscles of the left hip that rotate the pelvis to the LEFT.” If the logic is that the stronger side rotates the pelvis to this side, that would mean the weaker one should be worked out so the pelvis rotates back to the weaker one. Isn’t this right?

  204. Hi Mark,
    Thanks so much for all these great posts. I have been suffering for years due to rotated pelvis and its side effects, like, no matter how much I trained my core, it didn’t seem to help with my physical strength at all, and always feel weak. Now that I found your posts, I’m filled with hope!

    I would like to ask you a question,
    I’m dealing with right rotated pelvis and as a result my right ankle(foot?) is pronated and left suspinated, and got a bunion only on my left foot. My concern is that, wouldn’t these feet condition + a bunion on one side reset the pelvis to the original rotated position even after I fix the pelvis with these exercises? If so, what could I do to fix those feet?

    1. Hi Clare,

      From what you’ve told me, it sounds like you may be leaning more so into you right foot as you walk. Do you also happen to have a lateral pelvic tilt by any chance? This may force you to place more pressure on the side of your big toe which can eventually lead to a bunion/deviated big toe.

      Fixing your pelvis will likely help your feet, but it is likely you will also need to do exercises for the feet specifically to get the best results.

      Mark

      Ps. I just answered your comment on the Flat feet post too! 🙂

  205. Hi mark I have an extremely bad lateral shift my body always wants to lean to the right when I stand up and at this point my hip looks higher on the left side and doesn’t have a pelvic rotate. But when I force my body up straight the right side is higher and I have a left pelvic tilt so I am very confused and don’t know what is best to work on?

    1. Sorry I was meant to say the right side is higher and I have a left pelvic rotation when I force myself to stand straight

  206. Hi Mark!
    I have a left rotated pelvis (my right hip bone is more forward than the left one, and also a bit higher than my left one). I have been in pain, from my neck to my knee on the right side, for about 3 years.
    I stumbled acrossed this, and I will give it a try. But I have a question. You wrote that you are going to go trough the excercises for a right rotated pelvis, so I need to do all the excercises on the opposite side. But you also wrote:
    “3. Strengthen
    Aim: Strengthen the muscles that rotate the pelvis to the LEFT.”
    and
    “Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.”
    Isn’t this for the left rotated pelvis? Or should I do ALL of the excercises opposite?

    Hopefully you can clear this up so I don’t do them wrong! 🙂

  207. Hi Mark, I have a right hip hike with a left pelvis rotation how many times a day/week would you recommend doing these exercises?

  208. Oh my. I think you might be the 1st out of numerous drs, therapists etc over 15 years to finally figure out my issue (or at least one of the issues). That said, I have so many, Im not sure where to start.

    – I have pain from head to toe on my right side. No pain on left.
    – L4 and 5 disc tears at age 32 for unknown cause. (im thin and at the time had been working out multiple times per week for years)
    – history of right neck pain at c3 and above.
    – pelvis appears to have right rotation (in looking in mirror its obvious my left is forward of my right – looks like Im rotating significantly to towards my right meaning when my hands are placed on each side o, my right is significantly behind. Trying to rotate towards left, I feel tightness on my left hip to upper thigh. Cant rotate as far left as I can right.
    – my last PT (who figured out I had disc tears) said my right side of pelvis was rotated I think he said anterior rotated – usually was able to get it back in place).
    – appears my body side leans towards my right (kinda like a C, but neck might be bending opposite towards the left – it is rotating towards left by about 7 degrees)
    – right facial pain, including ear, head.
    – neck rotates towards my left. Even conciously trying to center it is fruitless as it wants to rotate towards left. It also side bends. Signifcant pain in back of upper neck at base to roughly c3/4.
    Looking up and down diagnoally to left is hard. To right is easy.
    – right shoulder appears significantlty dropped and forward (lots of pain between neck and shoulder and clavicle (triangular area) as well as upper trap)
    – right facial nerve weakness? Muscles on right side getting nerve supply from the facial nerve are not as strong (including muscles in front of neck)
    – right hip pain. Cant lay in right side, unless I put a pillow under my very upper thigh under my right leg. Even then disconfort eventually sets in.
    Arthogram 8 years ago, showed no labral tear, but beginnings of hip impingement. This was found at same time as the 2 disc tears.
    – in trying to externally rotate hips, right side cant rotate as far externally as left side. Opposite for internal rotation.
    – feet – I think my right foot is pronating and left is supponating (while standing and while laying flat on back). Though when looking at shoes, both are wore down more on outer heel. Inside of my feet and anjle on right will hurt at times and outer portion of left at the front will at times.
    – knee – will get some right pain on inside of knee. Usually this is with significant anount of walking or squatting (like when doing yard/house work)
    – Ive had SI and neck type pain since early 20s (history of car accidents)
    – stopped working out after tearing the two discs. Which reduced my low back pain as I was doing Body Pump type classes.
    – appears one leg is shorter than other, but structually is not. Drs and PT have told me this, but I cant recall which leg they said, so Im uncertain which leg as I think its the left, but given right rotated pelvis, side bend and right side of pelvis also tilting, I am not actually sure. With all that happening, putting a slipper on left foot with barefoot on right does seem to make my body look a little more symmetrical. And less pain on my right pelvis.

    So given all this, where should I start? The feet, the pelvis, the neck?

    1. Hey Riley,

      I would start at the pelvis and see how you go from there.

      The neck, in most cases, is a victim of how the rest of the body is placing it.

      It also sounds like your feet/knee position may be a result of the pelvic rotation/tilt as well.

      Mark

  209. Mark, thank you so much for this post… I’ve seen every doctor under the sun about my hip issues and always received conflicting suggestions. For the last year, I was told that my right hip was higher than my left and so I wore a lift in my left shoe to compensate for the “leg-length inequality”. Turns out, my hips are just rotated! I say “just” humorously.

    I’m wondering, is it unreasonable for me to believe that I can permanently fix this rotation with consistent effort? Have you seen this happen? How long am I looking at until I see noticeable improvement?

    Thank you again for this helpful content.

    1. Hey Natty,

      If you can release the muscles that are pulling you into a rotation AND strengthen/activate the muscles that will de-rotate the pelvis, then there is a very good chance that your pelvis will be fixed.

      You should be able to see almost immediate results. The real question is – how long will it stay for? And that’s where consistency with the exercises comes into play.

      Mark

  210. Hi Mark,
    I am very grateful for your awesome posts on lateral and pelvic tilts I finally found having been on that emotional roller coaster of not getting better. I hope you would be so kind and answer a few questions for me.
    1. Should I do the pelvis resets whenever I really feel the rotation? Does it hurt anything? Or do them daily?
    2. Approximately how long will it take before I can expect the pelvis resets to “stick”?
    3. I feel so off while walking on the treadmill now and got myself so confused with putting weight on my legs and my feet, it absolutely tears me down. Should I suspend walking as exercise ? Could I do swimming instead (breast stroke)?
    Your advice and expertise is certainly appreciated.

    1. Hey Karin,

      1. Yes – You can do them when you feel you are rotating.
      2. You should see immediate changes. However – for it to “stick”, that really depends on what is causing your rotation in the first place. Focus on engaging those muscles to keep the pelvis neutral when still, and able to move into both left/right rotation when moving.
      3. You can switch to swimming if walking is too intense for you at the moment.

      Mark

  211. Hi Mark, I just discovered your blog and love it. Thank you for sharing your wisdom and experience.
    I’m dealing with a right pelvic rotation and I’m wondering if you have any suggestions about sleep positions that may be beneficial for this distortion.
    Thanks!

    1. Hey Cathy,

      – When sleeping on the side, make sure you slightly “push out” the right knee (in relation to the left).

      This will help rotate you back to neutral/left pelvic rotation.

      – If you sleep on your back, placing a small towel underneath the side of the right hip may help de-rotate you. (However – this may cause the position of your upper spine to change)

      – Try doing these exercises before you sleep. This will increase the likelihood you will maintain good pelvic position throughout the night.

      Mark

  212. Hi Mark! I am young and have never been affected by injury like this before. I seem to have a left hip hike, coupled with a right pelvis rotation. How does this make sense?
    I saw your other article about lateral pelvic tilt, and it says to do the exact opposite in terms of excercises.
    Thank you so much
    Zak

  213. Hi Mark- I feel like you read my mind. Phenomenal post again!! Quick question- I seem to have a right pelvic rotation coupled with a right lateral tilt. I am assuming the exercises above should address the right lateral tilt as well right (eg: clam shells) or should I add anything more to address the lateral tilt (Eg: more glute med work)? Also any exercises you recommend for my upper body counter-rotation?

    Secondly, my left foot is inherently weak which i think might be the root cause of this postural imbalance so maybe I should add foot strengthening drills as well right? Lastly, is it fine to do gym workouts/cardio after doing these corrective exercises while trying to maintain a good pelvis aliment or should i only focus on corrective work first?

    Please let me know when you get a chance. Thank you

    1. Hi Alec,

      I would recommend doing the lateral pelvic tilt exercises for your right hip hike as these de-rotational exercises may not address it completely.

      I will be releasing a counter rotation of the torso in a blog soon to help you out.

      I am a big fan of having strong feet/toes. I have listed some on this blog post here: How to fix flat feet.

      It is fine to do the gym workouts as well. Just try your best to engage the right muscles to maintain a relative neutral/functional pelvis.

      Mark

  214. Hello, so glad i stumbled across your article. I have had years of right hip pain. Torn piriformis (r) and other deep rotator tendinopathy, upper hamstring pain, right sacroiliac pain etc. Doing this test my left side is forward indicating a right rotated pelvis. However all these years i have been stretching the piri, glute max, rec fem etc on my right side as thats where the pain is!! Amazing after seeing so many physios no one has really looked at this. On testing, my left external rotators have always been much tighter too. My question, how long do you do the one sided stretching and strengthening? Until the pelvis seems stable? I dont seem to have flat feet on either side, or any lateral tilting. I do have some hip impingement on my right side and a labral tear but i have been a cyclist for over a decade too so not sure if thats relevant at all. Trying to figure out why all this has happened! Could a rotated pelvis have caused my piri tear? I tore the superficial fibre at the end of a 200k ride. Thanks for your input

    1. Hi Olivia,

      I like how you are thinking out your injuries.

      And yes, everything can result from the right pelvic rotation.

      In right pelvic rotation:
      – the right piriformis is already overstretched/elongated. Additional stress can cause a tear/strain/tendinopathy
      – the right hip is in internal rotation which when coupled with hip flexion +/- adduction (as involved with cycling) can lead to hip impingement/labral tear.
      – left piriformis is in a shortened state.

      You are correct when you say you should continue with the one sided exercises until the pelvis is level.

      For you:
      – Strengthen that piriformis as much as you can. (Think hip external rotations)
      – Rebalance your pelvis and hips
      – Consider looking at your cycling set up and technique (esp. when fatigued)

      Mark

  215. Thank you so much for this! I have a left rotated pelvis that is extremely prominent when I am olympic weightlifting or squatting, but also noticed in daily living. My shoulders have become unbalanced and I have a slight rib flare on my left side. How many times a week should these exercises be performed to reset the pelvis to neutral?

    1. Hey Tara,

      You can start off 2-3/week and see how your body responds. From here, you can start to tweak the exercise program to better suit your individual situation.

      Mark

  216. Hey Mark, I wrote a post earlier that was understandably way too long to respond to, so here’s a shorter version.

    I used to do an ill advised stretch lying on my back with both feet tucked under my glutes for long periods of time, say 30 or 40 minutes, daily, for years. This trashed what feels like all hope of stability in my hips, and I now have the worst lateral pelvic tilt and rotation imaginable, I feel like I could set a world record or something. What has now started happening is my right leg sticks way out in front my left leg way backward, and the whole front side of my right leg is being yanked on by the rest of my body, causing INTENSE pain in my toes and the bottom of my feet. It feels like my foot muscles are spasming and being yanked on at all times.

    Any special considerations to the above instructions given that this is happening to my foot? Is there any extra foam rolling I need to be doing, like my right calf or the front of my shin? Also I fell like the activation exercises aren’t enough to counteract how badly my right hip hikes and rotates, are there any exercises with heavy weights I can be doing that will help more drastically bring my pelvic back into alignment? So far I’ve been concentrating on doing leg press only on my right leg to move it backwards and back to Earth. I was also thinking of working only my right quad/glute and my left hamstring.

    Thanks again! Your posts have been extremely helpful.

  217. Hello, first off, I want to thank you for your website posturedirect.com. Your two posts on lateral pelvic tilt and posterior pelvic tilt have literally allowed me to walk more than 50 feet for the first time in 2 months! The information was really valuable, I just downloaded a bitcoin app and verified my information so I can send you $30 as soon as my information is verified by the app. I couldn’t find actionable information about lateral pelvic tilt anywhere else on the internet. There is just some elaboration and extra details I need for my specific case. I apologize in advance for the really long post.

    A little bit of history. For years, I did this strange, very unorthodox stretch that I invented myself to help with my back pain. It gave me a tremendous amount of relief, and unfortunately, nobody ever told me it’s actually a terrible stretch to do; consequently, I pretty much ruined my hips. I’ve attached a picture of me doing the stretch, so you can see the mechanics of it yourself. I would lay down and do this stretch for as long as 30 or 40 minutes at a time, and just allow every muscle in my legs, hips, and lower back to relax completely and turn to jello, and I did this for years. Basically it stretched everything in the front of my legs and the entirety of my hips WAY too much; now I have no have no real stability in my hips and have probably the worst lateral and pelvic tilt out of anybody you’ve ever seen.

    Once I realized the harm this stretch was causing me, I stopped doing it several months ago. Then about two months ago, I fell from a ladder and hurt myself. My legs and body were really swollen. After a month the swelling went away, but my hips are now messed up to an intolerable degree. When walking, because my right hip sits so high, my right leg is more or less locked and sticks out straight in front of me, and my left leg has mobility but sticks out noticeably out to the side and backward. In the gym, my right leg is now suddenly unable to generate ANY force doing the hamstring leg curl machine. By any, I mean zero! And the muscle strain I feel is all in my quadricep. The same is true for any calf exercises using my right leg, I can’t even do a standing calf raise with no weight, and I feel the contraction in the front of my shin. Also everything in my hips, knees, feet and lower back all pop and realign with the slightest bit of movement, so it’s really hard to get any sort of muscle tightness or stability going anywhere in my abs or below, even going to the gym every day.

    Now to the pain. My right leg, the one that sticks out straight in front, is pulling on the top and bottom of the foot, causing pain that is absolute TORTURE. It feels like my toes are being yanked up with meat hooks in them. The bottom of my foot is incredibly sensitive to the touch and on the sole of my foot, it feels like piano wire is pulling on it. I massage my foot thoroughly and constantly throughout the day but it only staves off the pain for a few minutes at a time.

    Everything in your posts about pelvic tilt have helped me tremendously. Basically what I was doing before was foam rolling every muscle in my entire body, which was making things worse. Instead foam rolling only the muscles you outline has been a big help. But I can already tell the foam rolling, stretching, and activation exercises in your post won’t be enough to set me right, at least not in a short enough time frame. Are there any weighted exercises I can do in the gym that will help? I’m thinking I need to do exercises that really tighten and fatigue certain muscle groups, the activation exercises don’t do anything noticeable, and while the foam rolling and stretching help tremendously, I don’t think they’re going to fix everything on their own.

    I should also add I’ve already had my foot, hip and lower back x-rayed to rule out any broken bones. I’ll have an MRI done in all the same areas next month.

    Also, to your regimen I added foam rolling everything below the knee on my right side, is that ok? I do it to try and help with all the pain in my foot.

    Any information you could give me would be a lifesaver. As soon as my bitcoin account is verified, I’ll send you the $30 for the help you’ve already provided.

    Thanks again!

    1. Hi Addison,

      Wow! That was a long comment!

      I can’t seem to see what stretch you are referring to as there are no photo attachments. But by the sounds of it you were stretching your anterior line.

      Sounds like you need more specific help with your condition! You will probably benefit more if you talked to me directly through the facebook chat.

      Click here to go to the face book page. And I’ll endeavor to help you out there! 🙂

      Mark

      1. Sorry for the long comment, I messaged you this same post with a picture via facebook a couple of days ago at the same time as this post.

  218. Hi Mark, I injured my back deadlifting and I’ve been suffering pain on the left side of my lower back for around 7 months. I have seen two physios and chiro. They bought me temporary relief but the pain would come back. From the assessments above it seems like I have a right pelvic rotation so I’ve started this routine last week and I have to say that my back is feeling slightly better (thanks a bunch).

    However, i’ve notice a few odd things:

    I’ve noticed that the left side of my rib is protuding out much more than my right side.

    Whenever I lift left my leg above my hip and to the left (kind of like a bent-knee leg raise) as I bring it down I feel pain in my left hip flexor and a snapping feeling, and I feel a pop in left lower back.

    I also feel a deep sharp pain in my right hip socket whenever I stretch out my right adductors.

    Lastly, my right lower back muscles (ql, spinae erectors etc) are constantly tight and i feel a sharp pain sometimes when I bend over.

    I was wondering if you know or heard of anything like this before and what is actually happening. Appreciate your response and work greatly.

    1. Hi Fadlullah,

      A right pelvis rotation may be coupled with a Right lateral pelvic tilt. This can explain the tight Right QL.

      A right lateral pelvic tilt is usually coupled with a pelvis translation towards the right side. This can make the right adductor very tight.

      To remain up right, the left lower back erectors will be in a position where they are over active.

      If the left Erector spinae is over active, this can result in a left rib flare.

      In regards to your hips, look up “snapping hip syndrome” on google. Does that seem to fall in line with what you think you have?

      Mark

      1. Thanks for the reply Mark, after posting the comment I did look up lateral pelvic tilt as well, and figured I had that as well.

        I have looked up snapping hip syndrome, and it is quite similar to what I have, but I can’t seem to find an effective routine to treat it. However, I feel like it is slowly going away with rehab I’m doing now so I’m not sure if I should anything else.

        For the flared ribs, should I leave it for now and work on my pelvis first?

        Also, I was looking on your website but I couldn’t find out where your clinic is located, I was thinking if my situation does not improve, I would pay you a visit.

        Regards.

  219. Hi Mark,

    Thank for this nice routine. I would like to ask you one question about the first exercise “reset pelvis” . I have done this exercise before, but each time that i perform it, my hip flexor (i think my illopsoas) got overactive and got my pelvic stuck in anterior tilt. I had to release my hip flexor with massage ball to “reset” my pelvis back. Have you any idea why it’s happen? Have you a suggestion for me?

    Thank a lot!

    1. Hey Steven,

      If you have an APT as well, I would focus on addressing this first as this could be the reason why your iliopsoas is constantly firing off.

      If you still want to address the rotation, you can still reset the pelvis, but perhaps only push as far as you can comfortably perform the exercise.

      Mark

  220. Hi Mark,

    Great article, the note on the crossover between lateral pelvic tilt and rotated pelvis was helpful.

    I regularly sit with my right leg crossed over my left, and sleep on my back/side with a straight right leg and my left leg bent to the side.

    I have VERY poor external rotation on my left leg, and when I stand I rest on my left leg (my “shorter” leg). I also have tighter glutes, hamstrings and calf on my left side.

    Does this mean I have left pelvic rotation? I seemed to gather the opposite from this article.

    Many, many thanks!!!

    Ben

    I

    1. Hey Ben,

      It sounds like a left pelvic rotation!

      But try to use the assessment techniques to help you determine this a bit more clearer.

      Mark

  221. Hi, Mark. I have left pelvis rotation with lateral pelvic tilt and anterior pelvic tilt (right side seems more forward when comparing asis as right side feels more inferior when compared to left but they both appear tilted forward)…I can get my pelvis in a posteriorly rotated position but very little relief in symptoms…been doing lateral pelvic tilt exercises but I can feel these exercises alone are not addressing the turning left or rolling left I am feeling in lower back and pelvis…I am hoping these exercises will be the solution to this…but one question…according to above assessment guidelines on pelvis rotation, I have left pelvis rotation …my right hip is hiked when doing lateral pelvic tilt assessment…this means I would be doing almost the opposite in these exercises that I would do for lateral pelvic tilt…for instance for left rotation…I need to release glute but for right hip hike I need to strengthen…90/90 hip shift etc., looks somewhat opposite…. in lateral pelvic tilt with right hip hike adductors (internal rotation?) are tight but in the left pelvis rotational component the external rotators are a culprit and need releasing.,, Does this sound right? I just need to make sure it is possible to have right hip hike with left pelvis rotation…and how does one balance the pelvis with all these APT, LPT, and rotation when the muscles responsible for addressing one issue seem to conflict with addressing another…does one stretch the hamstring for rotation if they also have APT? Does one stretch the glute if they have APT and LPT? See what I mean? What is one to do? Thank you for your help.

      1. hello mark, i have one question, does a rotated pelvis result in one leg being longer than the other? i mean does it make one person to feel one leg is taller?
        another question is the opposite, if kne of my legs is taller than the other does it make my pelvis to rotate?

        i have scoliosis, but its the result of my legs and pelvis, my left leg feels taller than my right, from the tests above, i have found out that my right leg stands behind, but at the same time my right hip stands lower than my left and a bit more foreward than left.

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