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 position, 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 a degree of a lateral pelvic tilt?


 

Causes

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.

I do not have a blog post on supinated feet (… yet!).

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.

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.

 

a) 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

 

b) 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

 

 

 

c) Buttock position

  • 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

 

d) 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, please do 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 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 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 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 in your left knee whilst pushing out your right knee.
    • (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 (90/90 position)

Instructions:

  • Assume the 90/90 position as above.
  • Lift up your left foot off the ground.
  • Hold for 3-5 seconds.
  • Repeat 10 times.
  • Note: You can sit on a block if this exercise is too difficult.

 

 

[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.
  • Place a resistance band around your knees.
  • Place a ball between your knees.
  • Suck in your left knee whilst pushing out your right knee.
    • Keep your thighs parallel to each other
  • Push out your right knee against the resistance band.
  • 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 a ball between 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 in your left knee towards your left hip as you push out your right knee forwards.
    • Keep your thighs parallel to each other.
  • As you push out your right knee, push it out to the right side.
  • Hold for 30 seconds.
  • Repeat 3 times.

 

d) Hip shift in side lie

Instructions:

  • Lie on your left side. (see above)
  • Suck in your left knee whilst pushing out your right knee.
  • Without your pelvis moving:
    • Lift your right knee and hold.
    • Lift your left knee and hold.
  • 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 even and 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.

 


Counter rotations:

If you have a rotated pelvis, it is likely that there will be counter-rotations throughout the WHOLE body.

To completely resolve your pelvic rotation, you may also need to address these other rotated areas. (… more on this in another post)


 

Let me know if you have any questions regarding your rotated pelvis.

… I WILL reply to you in the comments section 🙂

 

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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229 thoughts on “How to fix a Rotated pelvis

  1. 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!

  2. 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!

  3. 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.

  4. 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

  5. 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

  6. 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!

  7. 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

  8. 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

  9. 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.

  10. 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

  11. 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.

  12. 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.

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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):

      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

  18. 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

  19. 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 .

  20. 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

  21. 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

  22. 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.

  23. 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 .

  24. 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.

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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.

  30. 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?

  31. 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.

  32. 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

  33. 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.

  34. 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!

  35. 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!

  36. 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

  37. 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

  38. 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

  39. 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!

  40. 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.

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

      … 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

  41. 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

  42. 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.

  43. 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

  44. 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!

  45. 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

  46. 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.

  47. 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

  48. 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

  49. 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

  50. 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.

  51. 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

  52. 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.

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

  54. 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

  55. 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 ?

  56. 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.

  57. 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

  58. 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.

  59. 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.

  60. 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?

  61. 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

  62. 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.

  63. 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.

  64. 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.

  65. 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

  66. 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

  67. 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

  68. 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

  69. 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.

  70. 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

  71. 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!

  72. 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!

  73. 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

  74. 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

  75. 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!

  76. 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

  77. 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

  78. 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! 🙂

  79. 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

  80. 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.

  81. 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

  82. 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

  83. 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

  84. 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

  85. 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?

  86. 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! 🙂

  87. 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

  88. 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! 🙂

  89. 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?

  90. 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

  91. 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

  92. 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

  93. 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

  94. 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

  95. 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

  96. 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

  97. 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

  98. 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.

  99. 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.

  100. 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.

  101. 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

  102. 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

  103. 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.

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