How to fix a Rotated pelvis

What is a Rotated pelvis?

rotated pelvis

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

(The pubic bone facing directly forwards)

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

The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment.

For more information: Medical disclaimer.

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.


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

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

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

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

What causes the pelvis to rotate?

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

a) Foot: Pronation/Supination

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

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

Check out this post if your foot is flat.

b) Hip: External/Internal rotation

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

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

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

c) Lumbar spine: Rotation

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

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

d) All of the above:

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

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

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How to tell if your pelvis is rotated

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

Starting point:

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

1. ASIS method:

  • Locate the Anterior Superior Iliac Spine (ASIS).
    • These are the pointy bones at the front of both of your hips.
    • (If unsure where they are, check it out on Google.)
  • 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 forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

2. Thigh position:

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

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

3. Buttock position

twisted pelvis

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

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

4. Belly button

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

Towards the right: Right pelvis rotation

Towards the left: Left pelvis rotation

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

How to fix your Rotated pelvis

Image courtesy of hywards at

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.


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

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

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

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

Do this first:

Pelvis reset

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


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

[Left hip exercises]

1. Releases:

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

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

a) External rotators


  • 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


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

2. Stretches:

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

a) Piriformis stretch


  • 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


  • 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


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

3. Strengthen:

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

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

(Note: For a comprehensive blog post on improving internal rotation of the hip, check out this post: Hip Internal Rotation Exercises.)

a) Internal rotation – sitting


  • 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


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

c) Left foot lift (side position)


  • Lie on the floor with your left side up.
  • Keep your left knee pushing down onto the right knee.
  • Lift up your left foot as high as you can go.
  • Do not move your pelvis.
  • Hold for 3-5 seconds.
  • Aim to feel contraction of the muscles on the side of the left hip.
  • Repeat 10 times.

[Right hip exercises]

1. Releases:

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

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

a) Hip Internal rotators


  • 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


  • 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


  • 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


  • 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


  • 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


  • 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


  • 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.


  • 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


  • 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


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

c) Hip shift on wall


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

d) Hip shift in side lie


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


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


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

b) Single leg Dead lift


  • 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.

Daily activities:

*** READ THIS ***

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

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

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

a) When Sitting

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

b) When Standing

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

Do you have Scoliosis?

If you have a rotated pelvis, it is likely that you will have a degree of rotation in your spine.

For more information, check out this post: How to fix a Twisted Spine.

What to do next…

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

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

3. Start doing the exercises for your Rotated pelvis!

Do you want to fix your bad posture?

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878 thoughts on “How to fix a Rotated pelvis”

  1. Hi Mark,

    I really love the amount of information you give, it’s really helpful and simple to comprehend, so keep up the good work…
    In trying to figure out my lower back, coccyx and left hip problem one thing that is constant is that when I stand on my right root my body rotates (internally?) to the left a lot…It doesn’t really do this when no weight is applied and I only have a slight rotation when two feet on the ground.

    Any ideas what muscle tightness is causing this? Should I just follow your fix it post?…I feel like I have a cascade of problems that run from here to left hip , then lower back (slowly going) and pain near coccyx (horrible), but I don’t understand which muscles are pulling/pushing all of it.


    • Hey Richard,

      If I were to guess, it might be that you are using your glutes on the Right side to external rotate the pelvis towards the left. (as a way to stabilize your pelvis)

      This suggests that you might be lacking control of the glutes in a more internally rotate position on the right side.

      A simple exercise would be to hold onto something for support, and stand on the right leg without letting the pelvis rotate towards the left.

      You can also check if you have limited hip internal rotation by checking out this post: Hip Internal Rotation.


  2. Mark,
    Back in April 2020 I noticed I had a lateral pelvic tilt with a hip hike on the right side and a weak glute on the left side. I have been following the stretches and exercises on your post “how to fix a lateral pelvic tilt” since April 2020 up until now (January 2021). I’ve noticed little improvement. However about a month ago I noticed the right side of my hip is also leaned forward, I started doing research and I came across your post “how to fix a rotated pelvis” and I noticed my pelvis is also rotated. I completed the test andI believe I have a right pelvis rotation. My question is what should I do, should I continue addressing the lateral pelvic tilt even though I’ve had little results in 9 months or should I begin addressing the rotated pelvis?

    • Hello Sophia,

      If you have persisted with addressing lateral pelvic tilt for 9 months and there hasn’t been any significant changes, I would tackle the rotation and see if that also helps with both the rotation and tilt.

      Keep in mind, if you have a weaker left side, the body may naturally want to stand on the right side giving a right hip hike. In this case – you would want to work on strengthening the left glute with single leg exercises.


  3. Hello Mark!First of all thanks for all you are doing!
    I have a left side hip impingement diagnosed through x-ray and MRI.
    At this moment I find myself with multiple “areas” to fix.
    *Hip Impingement
    *Right side rotated pelvis.
    *Anterior pelvic tilt
    *Duck feet with left side more accentuated
    .Where should I start working?

    • Hey Marco,

      I would usually start with the area of pain (ie. the hip), and go from there.

      Try not to address everything at once as this is far too overwhelming.


  4. Hi Mark, I have left pelvis rotation and have been doing these exercises for around 10 days now. Over the past couple of days I have been getting sciatica in my left periformis muscle. Any ideas on why this might be? Thanks Glen

    • Hey Glen,

      You might need to address whatever is causing the sciatica.

      If you have a history of bulged discs, these exercises might be ones to consider doing before addressing the rotation in the pelvis:

      Bulged Disc Exercises.

      All the best.


  5. Thank you. I am definitely looking into the links you have me. I also have an issue of time. The exercises and things take time .. I work from 6 am to 430pm and with 5 children it seems hard to get it all in… Also what is better to try to do it in the morning before work or before bed.? Is there a way to simplify a routine for each day and compile a more complex one for Saturday and Sunday? How often should these be done, every day or… I work at a machine shop.

  6. hello Mark,

    I have had 8 hip surgeries. They started around the age of 12 with bilateral scfe with severe external rotation. my first surgery was to pin, second was to remove hardware, third was an osteotomy on my right, fifth was hardware removal, sixth was osteotomy on left they had complications so that side was rougher once they had the top of bar inserted they had to bend it because it did not line up right, the seventh was hardware removal. This is where I stopped briefly … the pain never stopped.. I was 17 and told it was arthritis … then by age 19 I was told I had a bad hip impingement with bone spurs… I had been being told I needed a hip replacement and that i was too young. So I went on living and started my family… I had 5 children then last year in the summer of 2019 I had two more surgeries… I had developed a condition from having the osteotomies at such a young age which was causing over growth of the bone making the impingement worse and now I also had labral tears… They preformed an arthroscopy surgery on both sides to repair it. I finally had relief and for the first time in years went back to work in Jan 2020. I have started to have pain again. my pain is esp. in the left groin. I believe it’s due to p.t. being cut short. I have about a 6mm length difference in my left leg being longer. I have what I believe is a right rotated pelvis. And I’m currently pregnant with my sixth child. I’m due July 4th 2021. Any advice would be so welcome. I’ve seen what your posts can do and how much you have put into them and I thank you and hope you will continue these great works. happy new year.

    • Hello Tanya,

      Wow! That’s quite a few surgeries!

      I have a blog post that specifically covers hip impingement.

      Check out this post: Hip Impingement.

      If you have had multiple surgeries to this hip, I would also assume that you may be lacking hip internal rotation.

      Check out this post: Hip internal rotation exercises.

      It is common for the pelvis to rotate AWAY from the side of pain. Perhaps in your case, your rotation is due to your pain, as opposed to it causing your hip issues?

      With 8 hip surgeries, I would also assume that your hip stabilizers are probably weak.

      Check out this post: Glute medius exercises.

      Please have a read of those blog posts as I think they may be appropriate in your situation.


  7. Hi Mark I am suffering from back and shoulder pain, a physio I am seeing tells me that I have a pelvis that is rotated to the left and a thorax that is counter-rotating to the right.

    When I google this issue it seems to be referred to as ‘left AIC/Right Bc’. A lot of the info seems to suggest that its very rare or unheard of for the pelvis to rotate left and thorax to the right.

    Do you think it is possible that I am actually rotating to the left from my pelvis and right from my throax or has my physio misdiagnosed me ?

    • Hey Cormac,

      The LEFT aic/Right BC pattern is based on Postural Restoration Institute principles. This generally means you are stuck in Right stance which involves pelvis rotation to the RIGHT, higher right hip, torso side bending to right, torso counter rotating towards the left.

      You could definitely have a rotated pelvis to the left.


  8. sir mark,
    after doing your exercise i have almost corrected my left rotated pelvis nearly 80% but now i think i am not able to correct remain part . i am still performing your exercise but dont know why its not working or growth has slow down…? and sir i feel very little activation in clam shell exercise there any variation like doing on 45 degree ..? and how would i know if i have corrected it i mean any specific indication ?

    • Hi Rohit,

      Great to hear that you have corrected 80% of your rotation with the exercises.

      The remaining 20% (if it doesn’t come over time with the same exercises) will likely mean you will need to address other areas.

      This could be addressing the foot (flat vs high arch) or perhaps even the spine.


  9. Hi Mark,

    From what I can tell I have a left rotated pelvis as my right thigh I more forward than my left.

    Could you please help me with the following exercise?

    For this exercise:
    Pelvic rotation in side lie (Obliques)

    Which side should I lie on please?


  10. Hi Mark,

    I have piriformis syndrome and when I do my squats, I notice that I have hip shifts to avoid the pain. Overtime, this resulted in my pelvis rotating towards the left.

    My question is:
    Do I fix my piriformis syndrome first and then my rotated pelvis or vice versa?
    Can I manage both at once?
    Do I still continue with my barbell back squats?

    Look forward to your reply soon.

    • Hey Dan,

      I would address the painful area first (ie. perhaps release, stretches, activation exercises) to reduce your symptoms.

      Once your symptoms are more tolerable, you can start addressing to rotation if that is your goal.

      I would caution performing exercises that are reproducing your pain or causing you to compensate significantly. Perhaps you could try squatting with less depth/weight or stick to other leg exercises such as lunges, hack squat etc.


  11. Dear Mark,

    Thank you so much for this interesting article.

    I have a short question: I have a light scoliosis and when sitting on the floor or laying on the ground, my left leg falls outwards while the right one is rather straight. Is this due to a pelvic rotation?
    My doctor said it might be that the Femur bones are just at a different angle in the hip socket. But at the same time I often feel pain at my left outer hip (sometimes down to my left knee). When I am sitting on the floor, putting my feet together and dropping my right knee/leg outward, it always cracks and feels like I’m constricting it. Two others doctors could not really help me …

    Are these exercise suitable for my problem? When standing I think my pelvis might be a little rotated to the right but I am rather worried why my legs seem to be rotating in different directions. Could it just be that my left gluteus is to tight?

    I would appreciate it if you could give me some feedback,


  12. Hello sir,
    I have been doing your exercise for 2 weeks and can I see physical results too?..I mean now I can see my right groin area is looking stronger and wider.. is it good indication? I have left pelvic rotation.

  13. hey mark
    thankyou for helping so many people for free.
    i have left pelvic rotation and i think this problem came from when i started weight training.
    now i dont feel my form is proper in gym while exercising. and i feel pain in my knees. what can i do about this?
    and [IMPORTANT] when you say hip and knee bent at 90 degree in clam shell does it mean i lift my bend knee front of my body till it is straight to my hip in one side lying position. because i feel my form is not proper and it rotates my pelvis further to left.
    english is not my first language.

    • Hi Mark,

      I think you have made a mistake in the article? You state (and I agree) that when the belly button faces right you have a right pelvic rotation. However, if you then rotate the pelvis so that the belly button faces straight forward, the RIGHT thigh now sticks forward. You state however that left side being forward is a right pelvis rotation?


    • Hey David,

      Thanks for the comment.

      I’m not too sure what the exact question is but maybe this might help:

      – If the right thigh is more forwards (and assuming that the right side of the pelvis of following the right thigh), then the belly button would be facing the left.

      – If your pelvis is neutral (where the pelvis and thighs are even), then the belly button should be facing forwards.

      Let me know if that makes any sense.


  14. Hi Mark,

    I’ve a chronic pain in lower left butt and left groin, and suffer from tight hamstrings.

    1. Pain originates from left glute cheek/ sit bone (earlier looked like PFS but not)
    2. Pain radiates from left glute to hamstrings over the knees, and back of the calves
    3. Pain in psoas muscle on left

    I still dont have any diagnosis from any physio yet, and really desperate to work towards the right rehab therapy. Can you please help advise, is there a video consultation possible?

    • Hi Rastogi,

      It is very hard to give a diagnosis without a proper assessment.

      Some ideas that you can run by with your physios:
      – Referred pain from the SIJ
      – Lumbar spine nerve impingement
      – Nerve tension
      – Trigger points in the glutes


  15. Phenomenal article Mark!

    I’m a 29-year-old golfer (in the little spare time I get) who used to play constantly in high school. Now that I’m really hitting weightlifting, I’ve noticed hip imbalances. I believe I do have right pelvis rotation (think of how a right-handed golfer shifts their hips) due to tightness and impingement in the left and/or weakness in the right. Squats have illuminated this imbalance.

    So thank you for all these tips! Just did some and they definitely are helping out or at least addressing my weak points!

  16. Hello Mark,

    first of all, I would like to thank you for your detailed articles! I have a slightly rotated pelvis and lateral pelvic tilt on my left side (left hip hike), approx. 1 cm. I have this problem for a couple of months now since I had 2 herniated discs (L4/L5, L5/S1) and very acute back pain for 2 months. I want to do your exercises as a daily routine that could hopefully help me, but unfortunately, I still suffer from mild or worse lower back pain, and I do not know if I should wait until the pain is away. The problem is that I am not sure if my back pain (now its 6 months) did not go away because of the instability. My doctors cannot say, and one of them even told me that I will be crooked like that forever (he did not offer treatment, though…). I cannot walk properly, I am limping, and I feel pain in my hips after longer distances. I just do not believe that I will be pain-free until without a leveled pelvis, but at the same time, I am worried that I can make it worse if I do these exercises. What do you think? Thank you very much for your answer!

    • Hi Katerina,

      I would encourage you to get the pain under control first as some of the exercises that address the pelvis may actually make your lower back pain worse!

      If your pain is specifically caused by the disc bulge in the lumbar spine, check out this post: Bulged Disc Exercises.

      Once the pain is under control, start to address the pelvis.


  17. Hi mark,

    I have bad hip and left glute pain…. been told I have a right lateral pelvic tilt, right anterior Ilial rotation and a separate left posterial ilial rotation. I was treated with PRP injections which was of no help. I don’t know where to start and everything I do hurts and seems to make things worse. I have seen so many people.

    • Hi Mark, the hip pain I guess is more the left side of my hip rather than the hip itself. Palpating of the muscle on the left side and all over the buttocks are sore and to the left of the sacrum. I do sometimes experience some dull pain down the back of the leg.

      Every stretch and massage I try and do exacerbates the pain. Sometimes lying on that side at night is sore. It’s been this way for four months now. MRI showed nothing.

      I appreciate your help. I’m struggling for answers.

    • Hi Melissa,

      Pain on the side of the hip, to the buttock, left of sacrum and down the back of the leg may suggest referred pain from the lower back.

      You mentioned the MRI showed nothing. Was this a scan of the lumbar spine as well? Or just the hip?

      Also, have a quick google search of “Piriformis syndrome” and see if that fits your symptoms.


    • Hi Mark, the pain could potentially fit perifomis however the peridot is stretches aggregate the pain. It was a pelvic MRI, however I have had two abdominal pelvic CTS last year and there was no mention of anything in the lumbar spine.

      Can you have referred pain from the lumbar spine even if the lumbar spine isn’t sore?

    • Hi Melissa,

      You might need to get a specific MRI of the lumbar spine. Pain can refer down from the lumbar spine even though there is no pain present.

      Have you tried sciatic nerve glides? Have a quick google search on the many ways of performing this exercise. The goal is to only feel a gentle stretch.


  18. hello sir ..
    as per your blog we should strengthen left side glute medius .
    but clam shell is exercise for strength glute medius which you have mentioned for right side hip.
    and you also have told to release it in right side but we are strengthing it by clam shell ..
    please guide sir..i am confused..

    • Hey Rohit
      Same confusion!!
      On internet clam shell is for glute medius.
      There is something anterior and posterior.
      Would be helpful if MARK can EXPLAIN by COMMENT:)

  19. Hey Mark!

    Is it possible to have a rotated pelvis AND a lateral pelvic tilt?

    In terms of your analysis of what muscles I should have tight/weak, it matches a rotated pelvis to the RIGHT. (Left hip feels slightly forward and pulled down whilst pelvis shifts towards right).

    BUT from behind it looks like I have a slight lateral pelvic tilt e.g. On the left there is a waist crease and the left leg has all the problems, it feels mechanically wrong, it feels longer and its generally weaker.

    I dont know if I should do the lateral or rotated pelvis exercises. I feel like the rotated exercises match more how my body feels, but there is definitely a leg length discrepancy that is caused by the tilt.

    Kind regards,


    • Hey George,

      It is possible (and common) to have a rotated pelvis and a lateral pelvic tilt.

      You can address the rotation first and see how your body responds. It might even help with some of the lateral tilt.


  20. Hi, first thank you for helping other people for free.My left trap is higher than my right and also my right shoulder is depressed and little bit forward.I feel like all my right side is weaker than my left.Also my right hip is always tight and painful.Is enough to do just this exercieses for rotated pelvis to fix all this imbalances?

    • Hey Djole,

      If the rotation in the pelvis was the main reason why the other postural deviations have occurred, then you should see a good improvement in all areas when addressing the pelvis.


  21. Hi Mark

    (Not sure if my last comment posted) Please could you help me( I sustained an exercise injury back in May which caused a constant burning pain down my right groin and inner thigh. I admittedly sat and rested with bad posture for a long time as walking was painful. After a couple of months the pain eased but I noticed that both of my hips/sides were now painful to lean on in bed and I can feel them pulsing – is this hip bursitis? I also noticed that my hips will click during certain movements but causes no pain. Is this hip snapping syndrome?

    More recently, I started having pain in my lower back (not dead centre) and after a lot of research I think the pain is coming from my SI joints. Sometimes it is right sided and sometimes it is left. I feel the right joint clicking a lot. I also feel pain/tension/tightness in my glutes, hips, thighs, hamstrings on a daily basis and struggle with sitting or walking for too long, my legs often feel weak and unstable. My hips are still painful to lean on in bed but now it is also painful to lie on my back. Does this sound like SI joint problem to you? Can this occur with hip bursitis?

    Finally last week I noticed that my pelvis was rotated quite dramatically to the right. Could this be causing all of the above problems? Or have those problems caused a rotated pelvis? They all seem to be interrelated so I am confused and overwhelmed with information, it seems my initial injury has had a knock on effect on everything.

    I wanted to ask whether I should address my pelvic rotation first? Or SI joint / hip bursitis first? Can these rotation corrections be done safely with other problems or are there ones I should omit? And lastly, how often do you recommend performing these exercises? Is once daily enough?

    Thank you

    • Hi Nia,

      By the location of the pain, it is possible that it might be hip bursitis.

      See post: Hip Bursitis Exercises.

      A clicking hip is usually either the joint and/or tendons flicking over a bony prominence.

      If you feel that it is a snapping hip issue, see post: Internal snapping hip syndrome.

      If lying down on your back in bed with pain in the SIJ region, this could be a Long Dorsal SIJ ligament issue.

      The body will tend to adopt a posture that minimizes pain. This could be the reason why your pelvis is rotated to the right.

      I would tend address the painful areas first. (eg. the hip). Performing exercises 1/day is fine if your body can comfortably tolerate it.

      Having said that – I would strongly recommend that you get a good assessment from your healthcare provider so that they can give you a diagnosis and specific advice on what exercise is best for you.


  22. Hi Mark! Thanks for sharing this blog! Great information. I have a right rotated pelvis, lateral tilt, flat left foot, mild scoliosis, and lean left. I started last week to correct the lean and worked with the lateral tilt exercises. Not sure how to put this together. Thanks!!!

    • Hey Colleen,

      If I were to pick one area to start with, it would be to address the pelvis rotation.

      In the long term, however, it is likely you will need to address all said areas.


  23. Hello Mark,

    Thank you for your content, it is extremely helpful however I’m having an issue with fixing my pelvis rotation. My pelvis rotates to the right just like in your post but my right foot pronates too. Is there anything I could do? I did the stretches and exercises and my pelvis still rotates with my belly button facing forward.


  24. hello sir,

    only one question-
    in [Left & Right Hip Exercises] [ c ] hip shift on wall
    do we need to keep one foot ahead compare to other. same in[ b ] ??
    i have left pelvis rotation.
    is it ok to use tennis ball for massage?

  25. Hey Mark,

    I just want to say thank you so much for the wonderful content!! Super eye opening!

    I was reading your “rotated pelvis” article and figured out that I have rotated pelvis that is orientated to the left. In my case along with my hips to the left, my left neck (scalene and scm) are extremely tight. My left shoulder seems to be more rounded and left psoas is extremely tight.

    I was wondering if you had any releases, stretches or strengthening exercises for the neck, shoulders and abs to help with hips rotated to the left. Thanks so much!! You are really changing lives and I can’t thank you enough!

  26. Hi mark,

    I have anterior pelvic twist also my right side buttocks is sticking out. Also from my hip to knee my right leg is bigger in size, is this result of pelvic rotation ?

    Also while sitting always I am leaning on my right side . I noticed my neck also slightly slanting down to left, what is the reason and suggest me what exercise and all I should follow??

  27. Hello Mark, I started having right hip flexor and gluteus medius tightness about 6 years ago due to bad posture. It’s not really painful but more like discomfort, and I usually get temporal relief from occasional stretching. However, this annoying discomfort never really got away and then recently I came across your page and finally realize that my problem might be due to a left rotated pelvis.

    So I have followed your above exercise faithfully for the past 20 days. I think I felt better for the first 10 days (less tightness, or even feeling perfectly tightness free and my hip balanced especially right after finishing the exercise for the day). But then for the past 10 days, I don’t feel that there’s much improvement (FYI I have also been constantly mindful to sit and stand evenly to keep a good posture). Sometimes after sitting for a short while (30 min), some tightness in my right hip flexor and gluteus medius comes back again.

    1. As such, do you think that a left rotated pelvis is really my main issue? Because when I look at the mirror now, I don’t see much if any left-right imbalance or rotation in my pelvis, although I still have anterior pelvic tilt (on both sides) to tackle.
    2. Should I keep doing the above exercises? I am not sure if I have done it correctly but I am having some knee pain doing the hip shift on wall exercise.
    3. If I continue to do the above exercises for rotated pelvis, roughly how long do you think it will take for my pelvis to stay neutral?

    Thank you so much for your advice!!

    • Hello Stanley,

      1. Addressing the pelvis might give you a % of the results. You might need to start to look at different areas of the body that might be contributing to your symptoms. (eg. knee valgus, flat foot, twisted spine etc).

      It might also be that these muscles may be weak and need strengthening. Weak muscles can become stiff.

      2. If you believe the pelvis rotation has completely resolved in standing posture, sitting posture and with movement, you can wean down the intensity of the exercises.

      3. If you are able to correct it within 20 days, chances are it shouldn’t take much longer (maybe up to 6 weeks?). It might just be a matter of the body getting used to using the muscles in a certain way so that it does not revert back to the default settings)


  28. Hi Mark. Great page.
    Quick question because I am frankly abit confused.

    My right hip is facing forward
    I am getting the stretch on the right side.

    Basically do I need to strengthen my left side more? This is what your page is showing


    • Hi Robert,

      If the right side of your pelvis is more in front as compared to the left side, this would be classified as a left rotated pelvis.

      In this case – You will need to strengthen CERTAIN muscles on EACH of the sides of your pelvis.


  29. Hello Mark,

    Thank you for helping people by sharing your knowledge. I’d like to ask few question if you don’t mind.
    I did all those test you mentioned above and according to them I have left pelvic rotation. So I should do all those movements you showed but to opposite sides? My right glute isn’t firing as much as my left glute and it feels weaker. Also my right hamstring is tighter compared to left. My right hip feels like it has less mobility than my left hip. My right glute and hamstring ache when sitting prolonged on a car . So wouldn’t it make more sense to release my right hamstring and strenghten my right glute? I mean because if I mirror your movements shown above I’d be releasing my left hamstring and strenghtening my left glute even more, right?

    • Hey Niko,

      Yes – for a pelvis that is rotated to the left, you will want to do all the same exercises but just switch sides to the side mentioned.

      It is difficult to say exactly what you should be doing in your individual case.

      Just make sure you are not confusing true tightness with FEELING of tightness as they are completely different things. In general – Muscles which are relatively stretched already may actually feel tighter.

      Also – the glute is what is referred to as Tri-planar muscle. This just mean it moves in 3 different planes. You can be weak in one plane, but strong in the other. For example, you could be quite strong in external rotation, but weak in hip extension.


  30. Hi Mark. You sent me to this page after I described my issue, even though I originally thought I had lateral pelvic tilt. I will say that I am very impressed because this is exactly the issue that I have. My chiropractor was wanting me to have adjustments done which included digging into the iliopsoas muscles, but I am worried that that would not be necessary given the expensive costs. So my question to you is that I am wondering if stretching, foam rolling, and strengthening will be enough to fix this issue of a right rotated pelvis? I am very thankful for your site and the fact that you offer all of this for free is a real testament to your character.

    • Hey Jake,

      I think the most important thing is to understand why you are having your issues. What is the root cause?

      Once you know this, you can implement the exercises yourself (as mentioned on this blog post).

      If you were to see a health care practitioner, I would encourage you to ask them what exercises you can do for yourself, as opposed to completely relying on a treatment.


  31. I have my right illium downwards and sticking out more at my right, does this mean I have a left pelvis rotation?
    And I think my torso also rotates to the right.

    The exercises for a left pelvis rotation, you said do the exercises on the opposite side, so where u mentioned exercises for the left hip, does that mean I will do the left hip exercises for the right hip, and the right hip for the left? Is that doing the opposite?

    • Hi Vicky,

      Yes, this would suggest a left pelvis rotation. (provided that you don’t have any major SIJ laxity issues).

      The exercises mentioned on the blog post are for a right rotated pelvis. If you have a left rotated pelvis, you can do just do the same exercise on the opposite side.


  32. So I just recently realized I have a left rotated pelvis before I assumed I had a right rotated pelvis and I had been doing exercises for it for like a week. If I start the correct exercises instead would I encounter problems??

    And lately I’ve been feeling tightness in my left side neck, is this because of the wrong exercises I carried out??

    • Hi Vicky,

      Performing the exercises for a right rotated pelvis when you have a left pelvis rotated may have encouraged your pelvis to further rotate to the left.

      Due to this reason, it could be the reason for your said left sided neck symptoms.

      You should be fine to start the correct exercises.


  33. Mark….what if my pelvis has become “locked” in a posterior tilt due to a fender bender.
    I am unable to push my pelvis to the floor. Please help!

  34. Hello Mark,
    I appreciate your post and would like your advice.
    I have along history of rotated hips, incorrectly diagnosed leg length discrepancy, piriformis issues, and ITB issues. Also, recently identified scoliosis, which I believe is functional as I never had this identified as a child.
    Recently, right hip feels more forward, but PTs tell me they are in alignment. Since beginning prescribed stretching and strengthening right piriformis in spasms and entire glute & hip has knots and painful spots. When lying flat on back, entire right leg from butt to ankle does not lay flat against the surface and is higher than the left leg. PT says due to tight hamstrings and old medial meniscus scars. I think it is the hip. How to help identify and how to correct.

    • Hi Chris,

      If your pelvis is level but do these exercises for a rotated pelvis, this could lead to imbalance!

      If you indeed have a left rotated pelvis (right pelvis more forwards, lower limbs aligned), performing these exercises should help address this.

      If you feel your whole right leg is lifted off the floor, you may also have a right rotated torso. (See post: Twisted Torso)


  35. Hello Mark,

    I am generally confused on what to do as I’ve been struggling with this for years. Any help you can give would be much appreciated.

    Here are my symptoms: Left hip hike, pelvis is rotated to right(left side is forward in both thigh and buttock position exactly as your pictures show). I used to have a pronated right foot, but I’ve fixed it almost completely, yet my hip hike and pelvis rotation remain. I’ve noticed when I do bridges lying flat on the floor that my left hip gets stuck(where my pelvis and leg connect) and I can’t get fully flat(knee to upper torso being flat while doing a bridge). Instead of it being a nice flat line, something is stuck there on my left side right at that point. My right side is fine and can form a full extension bridge.

    I’ve read your lateral pelvic tilt post and this rotated pelvis post and I’ve noticed a lot of the excercises overlap, but say different things as seen below:

    Lateral pelvic tilt post(left hip hike) – stretch left side
    Right rotated Pelvis – stretch right side

    Glute medius
    Lateral pelvic tilt post – strengthen left side
    Right rotated pelvis post – strengthen right side

    Hip shift
    Lateral pelvic tilt post (left hip hike) – Push out left knee, suck in right
    Right rotated pelvis – Suck in left kene, push out right

    I’m not sure what exercises to do at this point. Could you help?


  36. Hi, Mark, I have one question, will the rotation of pelvis affect the stability of the head and shoulders ? In my case, I have left pelvis rotation and I feel that I have rotation of torso and the head as well. Should I do other exercises apart from the exercises u recommended in my case ???

    • Hey Elvix,

      Pelvis rotation can lead to changes in the position of the head and shoulders.

      In many cases, addressing the rotation may improve the resting head and shoulder position as well.


  37. First of all, thank you for putting such a great informative content.

    I have confusion what should I follow regarding content on lateral pelvic or rotated pelvis?

    I always found my right hip to be higher. So recently did a whole spine x-ray. The x-ray report points out that I I have bifid spinous process seen in L5 vertebra. Although right hip from x ray seems up as well compare to left.

    Any guidelines to fix this.

  38. Hi Mark, any tips/ strethches or strengthening exercizes for an anteriorly tilted left side of pelvis?I’ve been told that this can also cause rotation of the pelvis towards the right as well as a counter rotation of the torso towards the left. Im having trouble with many of the recommendations in the post which I believe is due to the anteriorly tilted left side.

  39. Hi! Thank you SO much for the direction! I just need one thing cleared up before I begin to move forward with exercise…when talking about right and left rotation, is this from looking anteriorly at the body as someone else is looking at my body, being their left/right? Or do I think of left/right as my left/right (as in I write with my left hand)?

    • Hi Allison,

      The direction of rotation is relative to YOU.

      That is , if your pelvis points more towards your right, then this would be classified as a right rotated pelvis.

      Hope this makes sense.


  40. Hi,

    This info is so helpful!
    Question…I have a rotation to the right with lots of pain and tightness in my left ql, glute medius, tfl, and it band. When I do these exercises, ot is hard for me to “turn off” my left tfl? Any suggestions?

  41. Hey Mark! Do you do assessments and programming for people? I have compound issues and it’s frustrating figuring out what to fix first. I at least have APT, Left rotated pelvis, my right hip externally rotates (duck foot/ my foot arch seems fine though), after training for a marathon I developed a click on the outside of my right knee which became painful. My right glute is weaker than my left, but my right hamstring is tighter etc. My right hip also clicks very loudly when I bring my knee up and swing my foot to the left. I also have very tight shoulders (tight chest, ant deltoid etc) and probably rounded shoulders. I also recently developed minor tendonitis in my right heel. Sorry for the long message any help you could offer would be greatly appreciated.

    • Hey Daniel,

      I don’t offer assessments at present. (But that could change if the demand is there!)

      In regards to your issues, it is possible that addressing the rotated pelvis could positively influence all of your symptoms (feeling of a tight right hamstring, weak right glute, right clicking hip etc).

      I would lean towards targeting the pelvis rotation before the anterior tilt and rounded shoulders.

      However – if you have active pain in your knee, you will likely need to sort that out first. The 2 main structures that will cause clicking in the knee: 1) Patellofemoral joint and 2) Lateral meniscus.


  42. Hi Mark, Thank you so much for all that you do to help us in need.
    I would like to know if you have the exercises for pelvis rotation, scoliosis, etc. in a book format? I would like to get a printed copy in case internet goes down. Also, do you do consultations (remotely/virtually/over phone, etc.?) I would like to pay you for these things and will definitely be donating if nothing else.

    • Hey Wendy,

      I don’t have any ebook for my blog posts unfortunately. Perhaps the next best option is to copy/paste into a word document?

      I don’t offer consultations at the moment. Hopefully the blog posts will be helpful to you though!


  43. This page is fantastic, and boy have you answered a lot of questions! It’s amazing that you have taken the time to do so!

    I have a slight pelvic rotation to the right, but I am also dragging my right leg. When I walk I find I am pivoting on my left leg rather than picking my right leg up properly, which means I kind of swing my right leg around to move it forward. I get pain in my right buttock and the side of my right hip, and I have had bursitis and tendonosis around my right hip too. Bursitis is made worse with clam exercises. My right side feels like it’s being pulled back and is stuck. When I try to walk properly the pain in my right hip is worsened. I am hyper mobile in some of my joints, including my hips, and I am developing plantar faciitis and ankle problems on my left side. Is this likely down to the pelvic rotation or is something else going on in your opinion?

    Many many thanks for reading!

    • Hi Vikki,

      It sounds like you are circumducting your right hip. This is commonly seen when pain is affecting your walking pattern.

      If you have hip bursitis, check this post: Hip Bursitis Exercises.

      Development of the plantarfasciitis is likely due to increased demand on the left side. (as it compensates for the right right).

      I would encourage you to really get this right hip under control first. This will likely improve your walking pattern .


  44. Hi Mark, first of all you have a great bit of information on here. Secondly , I have a left rotated pelvis for the last 3.5 years and didn’t knew what to do. Now with your help I have been doing your exercises for the last 22 days and I can see some positive results. My question is how long it will take to get 100 percent neutral pelvis? Thanks for your great work.

    • Hey Sumer,

      Great to hear of your results so far.

      In terms of how long it will take to get 100% back to neutral, that is very difficult question to answer.

      As long as it is heading in the right direction, you are on the right track!~


  45. Hi Mark,

    I have had problems with my right leg,foot,hip for 6 months.I have been doing lifting job for a year before with poor posture.Basically I was doing a movement that I believe took me out of alignment(is like when you stand and you have a ball on your left side in front of you and you bend more from the left leg to pick it up, using the right hand twisting the torso to the left,which i have done it repeatedly…).I had symptoms down the leg in the buttock.I went through several MRIs and all that was found was a disc bulge at L5-S1 on the right which because is very small apparently pressure on the nerve couldn’t be seen.,so no radiculopathy….Another thing that can be seen on the MRI is that the right piriformis muscle is more developed than the left one,while the right gluteus medius is underdeveloped compared to the left one.I took your tests and it seems that I have the tendency to lean over to the left side and is hard for me to find a neutral pelvis as I tend to put the right foot in front when standing straight(the right tigh is forward).I also have a tightness and dull pain in the right QL and right rotation is limited,either from the spine or the pelvis.I also have issues with the right scapula and shoulder and right side of the neck….As I figure it I would say I have a left rotated pelvis with a twisted spine on the left.
    Would you say my assessment is correct?And with what should I start?
    I look forward to hearing your opinion on all of this as I find your feedback valuable from what I have seen on your great work.
    Thank you,

    • Hi Valentin,

      L5/S1 is commonly involved with injuries where the person bends forwards. This movement can also lead to strains to the muscles around this area.

      If you feel your pelvis is rotated to the left (which sounds consistent with your own assessment), this can orientate the torso towards the left as well. This can also lead to the right side of your body working harder than it should.

      I would address the pelvis to see if that helps with your issues.

      If not, You will need to most likely address the torso.

      See post: How to fix a Twisted Spine.


  46. Hey Mark. Great website! Helped me through anterior and posterior pelvic tilt in the past!

    So I’ve had a problem for the past two years I’d say. Where the right side of my body feels weak.
    I can’t extend the thoracic back on the right side (the cracking that you can generate from your back if you extend), but I can on the left side. When I do glute bridges my glute on the left seems to extend and I can feel the full power, whereas the glute on the right sort of grips and clenches and it never ends up growing. Also, I can’t seem to rotate my thoracic spine to the right and resultantly I’ve had a lot of right shoulder problems.

    I’m also not sure of this but can a rotated pelvis cause the deep core muscles on one side to deactivate? In my mind, that seems to be the cause of all these problems (deactivation of deep core muscles on right)

    I read this article below stating that those with glute clenching/grabbing on one side usually have a twisted pelvis. So that’s how I ended on this specific page of yours.

    Also do you do consults?

    • Hi Neil,

      A rotated pelvis (and possibly a rotated torso) can lead to your said symptoms.

      Which way you are rotating towards?


  47. Hello, so I believe I have left pelvis rotation. I noticed that there are strengthening exercises for the left hip in that case, but my issue is that my right hip is lacking the strength. My right glute is very under developed compared to my left. I was wondering what you suggest here. Should I just do those exercises for my right hip?
    Thank you,

    • Hi Michael,

      If you are specifically address a pelvis rotation, then I would do the exercises for both sides.

      If you have weakness in the right, you may have another issues that you need to address.

      Do you stand on the left or right leg more?


  48. Hey Mark,

    Great website!

    Really helped me out tons with all the basic programs.
    If you have both a case of rotated pelvis and lateral pelvis tilt, is it okay to do
    both programs at once or should I look to work on one first and then the other?

    Right side ankle is overpronated(?), right side QL is super tight and right side shoulder is rounded severely compared to the left. I have constant tension all over the right side in the body.

    Thanks for all your resources and effort!

    P.S – Will you ever take video clients?

  49. Hi, Mark,

    I have an issue that looks something like this. If I assess it with the techniques you have shown, I would end up with “Right pelvis rotation”.

    Following the stretches and exercises, I am supposed to stretch outer leg muscles and strengthen inner leg muscles on my left side and do the opposite on my right side.

    However, I have noticed tension in my inner left thigh, not the outer (my leg feels like it always wants to go right), and my right leg hamstrings are not tense, but weak and loose.

    My left leg is stronger than my right one—left buttocks is a lot more defined, left quadriceps and biceps (around hamstrings) muscles are more defined and even my left calf muscles are more defined.

    I feel weakness in my right leg—I can squeeze right buttocks, but it feels odd and the words to describe it would be “unable to squeeze to maximum”. The same goes for biceps muscles on the right leg and my calf muscles.

    Additional things bothering me:
    – I cannot do a proper squat, I have issues with balancing and my left hamstring “skips” and gives me some tenderness. I end up doing squats on my toes and unable to activate my quadriceps.
    – My knee caps “fall” to the outer part of the leg, increasing pressure when bending the leg—this is more prominent on the right leg
    – I have tightness on my right side of the trunk.
    – My head tilts to the right (I have binocular vision dysfunction, which eye doctors cannot explain nor help me with) and that tightens everything on my right side.
    – My coccyx is not vertically aligned—it is torqued to the right, a lot (like one slash, /, of X).

    Things I have tried:
    – Various stretches and releases for quadratus lumborum, pelvis, hamstrings, and whole spine chain (neck, upper, middle and lower torso).
    – Your exercises for rotated pelvis.
    – Strengthening of pelvis area.

    I am assuming, but all this might have come from my posture when sitting on a toilet and wiping my rear—I would always shift my body weight onto the left buttock, stabilize with left leg and lift my right side off to reach down with my right arm. This would always stretch my left and tighten right latissimus, serratus, quadratus lumborum, and probably a lot of other muscles in that area. I know this might embarrass some, but I need help.

    What do you think I should do? I am fighting this for a very long time now and it is debilitating.

  50. Hi Mark,

    I’ve got an extra lumbar vertebra (L6) that is fused to the sacrum on one side and not fused on the other. This presents a number of rotational problems for me. I love to run and I’ve noticed that recently as my runs have lengthened, my hamstring and quad stretches don’t seem to relieve a nagging pain in my back – almost right in the middle of my back. When I lie down at night, as my muscles are relaxing into sleep, there’ll be a painful pop and then my back relaxes, but turning over in my sleep is painful and wakeful for me. Any thoughts here? I came to these exercises because I can confirm that my left hip is rotated forward, but didn’t know if you thought that such a thing might be related to my mid-back “tweak/pain/aggravation.” In the mornings when I get out of bed, usually takes about 3 steps and my back spasms, but then evens out. Appreciate any thoughts you have.

    • Hey Josh,

      Sounds like you are describing a “Sacralization”.

      When you say middle of the back, I am assuming you are referring to the middle of the torso? (thoracic spine)

      If cracking of the back gives you some relief, this sounds like it is more so a joint issue causing your issues.

      What kind of thoracic spine do you have?

      Flat thoracic spine
      Hunchback posture

      Have you had any scans to this area to check for any structural issues?


  51. Hi Mark,

    You have a great website! It’s helped me greatly in the past few months with hip and shoulder issues.

    One question with the rotated pelvis exercises: When doing the half frog, do you bring your knee up to your side while keeping it touching the floor? I’m just having a problem picturing it.


    • Hey Will,

      Yes – the aim to keep the inside of your leg touching the ground.

      If you can’t do this, you might need to lie on a block to elevate the pelvis. In this case – you just are aiming for the inside knee to be in contact with the ground.


  52. Hey Mark, Just wanted to clear something up from the article:

    You start off saying “I will be explaining these exercises in terms of a RIGHT rotated pelvis.” But later under section 3. Strenghtening, you say “Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.”

    I realize that you need to address both sides of the hip but first you say you’re writing about a right rotation in the pelvis and then you mention a left rotation in the pelvis.

    Do you mean that the aim is to strengthen the muscles of the left hip that rotate the pelvis to the right?

    • Hi Taylor,

      For a pelvis that is rotated to the RIGHT, you will want to:
      1. Strengthen the muscles on the RIGHT hip to rotate the pelvis towards the left.
      2. Strengthen the muscles on the LEFT hip to rotate the pelvis towards the left.

      … so that the pelvis can return back to the neutral position.

      You will need to strengthen the muscles that produce left rotation of the pelvis to correct a pelvis that is rotate to the right.

      Hope this makes sense. If not – let me know.


  53. Dear mark,

    My hip rotation causes my shoulder also rotates in opposite direction of hip rotation.

    Will it be automatically adjusted if I fix hip rotation or any particular exercise for shoulder also I have to do simultaneously with hip rotation exercises?

    • Hi Jawadh,

      It’s more likely you will need to address both.

      But you can try focusing on one and see if it affects the other location.


  54. Hi Mark,

    Thank you for the great content on your website!

    I have been dealing with pain on the right side of my body for two years now and so far nobody has been able to help me (three different physical therapists, orthopaedic doctor and a podiatrist). So I really hope you can give me some advice. I’d like to apologise in advance for my long post, but I wanted to be thorough and I really want to find something that could help me eliminate my pain.

    I have pain in my right groin area and the left side/inner thigh of my right leg often feels really tight and tense. Especially after loaded Bulgarian split squats (with left leg in front so right stretches), hip hinges and squats. I also have pain in my right hamstring and on the right side of my sacrum/SI joint area. My right side spinal erectors can also become really tight sometimes.

    When I stand up straight I cannot really tell which hip is more forward than the other. But when I break at the hips/ hip hinge/squat, my right hip tends to rotate out and my right foot tends to follow and supinate and left to pronate (I try to counteract this by gripping the floor, creating an arch in the foot by “turning on glute meds” during exercise). It’s as if my right side opens up and I have to be very mindful to keep both hips pointing forwards. It feels as if my left knee naturally wants to go more forward than my right knee and my hips rotate open to the right. (I try to counteract this during loaded exercises)

    Also when I sit on the floor with my legs straight, my right leg/foot falls a bit outward and my left leg inward. (Both only 5-10 degrees or so). When I lie down, they fall equally outward (15 degrees or so), but when I come up my right foot stays there whereas the left rotates more inward.

    When I sit on the floor with my knees bent and feet flat on the floor, it feels as if my right hip pulls in, pushing my left hip more forward.

    I also have a shift to the left when I squat.

    I thought my pelvis was rotated to the right (only when I move, not when I stand up straight), but when I wanted to do your suggested exercises, it feels counterintuitive. For example, to reduce tension in the muscles of the left hip that cause a right pelvic rotation you say to stretch the left gluteal muscles and rectus femoris. One should also strengthen the muscles on the left that internally rotate the left leg and the muscles on the right that externally rotate the leg.

    But to me it sounds counterintuitive. When the hip is rotated to the right, I thought the external rotator muscles on the RIGHT are tight, pulling the hips towards the right/open up. How can the left external rotators “pull” the right hip to the right like you mention? And I would assume that the LEFT external rotators should be strengthened to externally rotate the left hip so that the right hip comes back into alignment. Rather than strengthening the right external rotators, to pull the right hip even more into external rotation like you suggest? Could you explain to me what I could have misinterpreted? Am I not rotating to the right perhaps ? Or maybe it not even a rotating issue at all?

    I’d really appreciate it if you could help me. Thank you so much!

    All the best,


    • Hey Wendy,

      If you do not have an obvious pelvis rotation in standing, the exact exercises mentioned in this blog post may not be the ones you need.

      Pelvis rotation may not actually be your problem, but it is the compensation itself.

      If this the case, you will need to find out why the pelvis is twisting as you squat/hinge etc.

      If you shift to the left (which usually will couple with a pelvis rotation to the right) during a squat, make sure to check that you have:
      – Full ankle dorsiflexion in right ankle to allow the right knee to as forward as the left knee.
      – Full hip internal rotation in 90/90 position in right hip to allow the right hip to receive full flexion in a squat.
      – No hip impingement in the right hip.
      – Good single leg strength in right hip. (eg. single leg bridge, single leg squat, balance) to avoid relying on the left side .
      – Good left glute med strength
      – The torso should sit in line with the pelvis. Go here and check if you have equal “Thoracic translation” Movements” (exercise #13).

      Also check to see if you tend to place more weight through your left side. If your pelvis rotates right and your right knee goes out, the right hip will actually be in external rotation.(which could explain how you injured the right groin). The left hip would also be in external rotation (relative to pelvis) but appear to collapse inwards due to the left pelvis coming forwards/inwards.

      Hope this helps.


  55. Hi Mark,

    I live in the Netherlands and I read your articles with great interest. I don’t write in English every day, so I apologize for that. I have a sharp pain in my right hip (front side) and also in my left shoulder area for several years. I have already been to several physiotherapists, but nobody seems to be able to help me. My right hip (upper leg) is about 5 cm pointed forward than the left hip. And it seems like my right hip is turning externally out. I have a supinated foot on the right and a pronated foot on the left. In sitting position, I have pain in my left lower back and my torso rotates to the right. My left shoulder turns to the right. It seems like there is a constantly tightness in the muscles around my left scapula wing.

    Is this recognizable to you? What could I do about it? I especially have complaints when sitting on a chair for a long time.

    Thank you very much and I look forward to your response.

    With best regards,


    • Hey Berry,

      Based on what you have said:
      – The pelvis is rotated to the LEFT.
      – The right hip in in EXTERNAL ROTATION
      – Supinated right foot and pronated left foot may suggest you are standing more so on your right side. Is your right hip higher?
      – Twisted torso to the right (most like counter -rotating the pelvis rotation to the left)

      If prolonged sitting is the issue, I would suggest that you take breaks every 30 minutes, or at least try to adopt different positions.

      You can also address your rotated torso by doing these exercises mentioned on this blog post:

      How to fix a Twisted Spine.

      It is common for a torso that is rotated to the right to have left lower back pain.


  56. Hello mark
    My right side of pelvis is straight while the left side is on anterior making my left leg longer,if i stay neutral my left hip points out and the right side is going forward and causing me sciatica nerve pain in the left leg
    All this started 2 years ago with a pain in the left leg nerve,when i went to the doctor they make x ray in my spine and found out that i had scoliosis that i never notice before(i was 28years old)the doctor never went in futher examination even when i complain that i feel my left hip in extreme pressure while walking and the right leg shorter,he just give me pills and ignore complete that my work at that time have to do smth with my pelvis
    (I was working as a courier for years 12hours per day lifting my right leg 300-400 times to sit and get up of my motorcycle daily)the whole right side of my body is much more muscular due to this work
    Which side exercises i should follow cause i get confused and also u said scoliosis is connected with the rotation of pelvis so some muscles that create a rotation on pelvis can make a fake scoliosis based on the fake length leg or im over dreaming that im fine and i will get back to normal?

    • Hello Minas,

      I think I understand what you are trying to say.

      Do you mean when you are standing, the left side of your pelvis is more forwards compared the the right side? But then when you bring that left side back into a more pelvis neutral position, the left leg is pointing outwards?

      This may suggest that you have a pelvis that is rotating to the right. Your left hip might just be very tight into the externally rotated positions which could mean really right glute muscles.

      In regards to your sciatica symptoms, it may be related to the pelvis position. I would recommend that you get a scan to rule out any involved of your lumbar spine.

      If you feel that you have a pelvis rotation to the right side and it directly connected with your symptoms, you can try the mentioned exercises and see how the body responds.


    • Thanks for the reply mark and sorry my English ain’t that good to explain it correct and make u understand it easy

      Isn’t my left side that goes forward but is the right side of the pelvis and is going forward and drops like it aiming my left foot,and the left hip is pointing outwards,that happens if i relax my body and just try to stand without forcing my pelvis to stay in a correct position
      If i try to correct the right side and try to bring it backwards to have a correct position the left hip get in a better straight position without pointing outwards i feel burning pain in the right side where the gluteus minimus is,based on u answer so i have a left side rotation
      A foam roller doesn’t seems to reach the gluteus minimus in deep can i use a tennis ball or i will make more problems with the use of it?thanks again for u effort to my issue

    • Hello mark
      Can you help me please.
      My right side is little bit forward and that Bony is like 1 inch lower than the other. Which side is weak and What should i do?

    • Hey,

      Sounds like a pelvis that is rotated to the LEFT.

      You can do the exercises mentioned on this blog post, but do it on the OPPOSITE side mentioned.


  57. Hi Mark,

    Great content hear.
    I’m confused with “b) Hip internal rotation”.
    I found myself already doing this to try an correct myself but I’ve been doing it to push the hip back. In image it has an arrow pushing hip forward. The leg my heel is on feels like that hip is getting pushed backward.

    • Hey Gavin,

      The arrow in this picture is mainly to show the internal rotation of the left hip. (not so much the orientation of the pelvis)

      Sorry if that is unclear. (…I use windows paint for all my graphics! haha)

      If you are addressing a pelvis that is rotated to the right, you do want that left side of the PELVIS backwards.


  58. Hi Mark! Thanks for putting this awesome resource together.

    I’m a 25 y/o male that has played a lot of tennis growing up, and the right side of my body is more well developed than the left side. Lately I’ve been having troubles walking and feel very unbalanced while also experiencing medial knee pain of the left knee, outside the greater trochanter of the left femur, and tightness just above the left side of my sacrum. I have minor scoliosis starting at the lower lumber that breaks towards the left.

    My leg length while lying down is even; however, when standing the left leg feels 1in. longer. While performing your diagnostics I’ve found that I have a right rotated pelvis, and a left hip hike. While searching elsewhere online I’ve found that most right handed tennis players will have a right rotated pelvis with right hip hike, and also longer right leg. Could you please provide some clarification on whether my findings make sense and explain some of my symptoms?

    Thank You!

    • Hey Oliver,

      If you are a right handed tennis player and do a whole lot of forehands, this would make sense to me that the pelvis is rotated to the right. (although if you mainly did back hands, this would fall more in line with a left rotated pelvis.

      In regards to hip hike, I feel it could go either side really!

      Perhaps try working on rotation first and see how the body responds.


  59. Hi Mark,

    Thank you for posting all this valuable information. I have a question about proper sitting. You discussed the importance of sitting correctly to maintain pelvic alignment. You demonstrated how to sit on a chair, on the sit bones, knees position, etc. But what about floor sitting? Is it possible to sit on the floor and still be in an optimal pelvic position?

    I hear so much about how sitting on the floor is healthier and more natural for humans than sitting in a chair. But my pelvis is currently oriented more towards the right and I want to correct that. If sitting on the floor is going to deter me from regaining that balance, I’d like to know. What’s your opinion on floor sitting and how it relates to proper pelvic alignment? Is there a good floor-sitting position that you recommend? Thank you.

    • Hi Alex,

      Sitting on the floor is fine.

      If you are interested in maintaining a more neutral position of the pelvis:
      – make sure that your hamstrings are not tight (if you sit legs straight)
      – Make sure you have full hip external rotation (if you sit crossed leg)


  60. Hi Mark,

    I would like to know if this article is fully written for people who have a “Rotated right pelvis”? As I’m aware that certain portions says to strengthen the muscles on the left, does that mean the portion of exercises is meant for “Rotated left pelvis”.

    Also, I would like to ask, if want to get this medical condition certified, which specialist should I look for actually? Chiropractors? Physiotherapists?

    Thank you!

    • Hi Tommy,

      To address a pelvis that is rotated to the right, it is very likely that you need to address both the LEFT and RIGHT hip. (hence why there are different exercises for the left and right hips)

      You don’t want to just focus on the right hip.

      Both Physiotherapist and Chiropractors will be able to assess this for you.


  61. ok so the Picture of point 3 shows as Right Pelvic rotation…

    But my belly button is twisted towards right which means i have right pelvic rotation

    While my right hip is more forward then left (i.e what i mean right hip is more inside and left hip is more outside from back … if i stand and see my buttock left hip is more outside than right)

    So i m confused with that while doing hip shift exercise because i have right pelvic rotation while right hip is forward.

    As i feel my right hip is externally rotated ( Internal rotation exercise is difficult for right) and left hip is internally rotated (External rotation exercise is difficulf for left).

    Can you ping me on this number for more clarificaion


  62. Hi Mark, Hope you are doung well
    I just visited your link of roated pelvic i just got confused with as my belly button is facing toward right and my right hip is more inside than left i.e left hip is bigger and more outside then right so do i have right pelvic rotation or left pelvic rotation

    Also under your figure of and discription point 3 of ” Buttock position are u showing right or left pelvic rotation?

    Please do reply me

    • Hello Roshan,

      I am not too sure what you mean by the right hip is more inside than the left. Do you mean your pelvis sits more towards the right side?

      Belly button to the left generally suggests a pelvis rotation to the left. (Also possible to have a neutral pelvis and a lumbar spine twisting to the left.)

      The buttock photo is showing a RIGHT rotated pelvis. (left butt cheek more forwards)


  63. Hi Mark
    I was just wondering if you thought this was possible?! I would greatly appreciate your opinion!

    My left leg is 1cm shorter then the right and i have lumber Scoliosis as a result. I was just given a heel lift many years ago and now i am in lots of pain constantly. Scans reveal DDG and a significant lumbar rotation to the left.

    I have a pelvic hike on the right which nearly evens out with the heal raise but i cant reduce my rotational component.
    My right foot is more pronated, and I struggle to hold right single leg stance (trendeleberg). I have decreased muscle bulk off glutes, quads and hamstrings on the right leg while my left leg is solid. Strangely enough I have a right anteriorly tilted ilium and my right hip flexor is very tight and i cant get full right hip extension and my right knee likes to flex so drives the right anterior ilium and thinks its my bodies attempt to try and even the leg length out. Also strangely my left hip has more ER by 15 degs compared to the right, while my Right hip is the reverse and has 20 degs more IR than the left.
    Finally supine lying 90/90 wall hip shifts, i have significantly more ROM with left FA IR/AF IR then right FA IR/AF IR.

    From my testing i feel i should be trying to rotate my pelvis to the right

    All my tests indicate that both my lumbar and pelvis is rotating to the left and it looks like and feels like it does, but i cant stand on my left leg to any real control due to massive glute med weakness and trendelberg.

    I was just wondering if you thought all this is possible as it seems counter intuitive and it doesn’t seem to add up as you would think that I would have greater R Hip ER and be able to control the trendelenberg if my pelvis was rotating left, but i have greater Right IR and if anything the whole leg is slightly Internally rotated and adducted with a more pronated foot in standing, the only time it ever has more ER is when i lie down and it just roles into more ER that the left.

    Sorry for the epic message, hope it doesn’t sound too confusing but I’m sure that’s what’s going on. It’s making some of my exercises abit tricky as 90/90 wall hip shifts will drive more Left IR when I cant control the pelvis in standing without it dropping, also right side clams could also drive more left pelvis rotation?

    I would be great full for any thoughts?!

    • Hey Adam,

      It is possible to have more external rotation in the left hip and more internal rotation in the right hip (with END RANGE of motion testing) when having a pelvis that is rotated to the LEFT.

      The main reason behind this is that the pelvis is already orientated in the said left rotation.

      Even if there are no tight muscles in the hip, this will still mean the left hip joint will hit relative internal rotation (and seem like there is a true limitation) and right hip joint will reach end range external rotation early on.

      Getting the pelvis neutral will likely reclaim the normal amount of hip rotation.

      So in your case, instead of focusing on tight muscles, you will need to work on getting those weakened (+/- inhibited) muscles to engage to balance out the pulls on the pelvis.


  64. Hi Mark,
    I had a chiropractor tell me back in early March 2020 that I have a twisted pelvis and my left leg is 3/4 in. longer than the right. Had two treatments and now all is shut down. Anyways I am checking out your web site and trying to determine which way I am rotated.
    One thing I have noticed that old pairs of pants always have wear marks on my right butt, some are worn thru. Is that any indication of a right or left rotated pelvis?
    Also would physical therapy be better option than a chiropractor?

    • Hey Dave,

      Worn out pants over the right butt cheek might indicate that you tend to sit more so on the right side. But this is more related to a lateral pelvic tilt in sitting.

      Physical therapy or Chiropractic will be able to help you.


  65. Hi Mark,
    I definitely have a rotated pelvis to the right. But, I also noticed that I put most of my weight on my right side when I sit and even when I walk. If I try to move some of my weight to the left (so I am more centered), my pelvis and other area’s that are out of alignment, tend to fall into place appropriately. Is the rotated pelvis causing my weight to be on the right or is my weight shift to the right causing the rotated pelvis which throws everything off, up and down the body? Knowing this, are there any specific strengthening exercises and stretches you would recommend for me to start focusing on first? I am trying to be more aware of my weight shift and center up, but my brain still likes to go back to weight shifting to the right as that is where I am comfortable, yet disfunctional. lol Your help is much appreciated. I have read your “rotated pelvis” blog but wanted to share and get some additional perspective from you since I have a constant weight shift.

    Thank you!

    • Hey there Amy Hoop,

      First of all – thank you for your kind donation.

      Pelvis rotation can come from your weight shift, and vice versa. (it really depends on what the rest of the body is doing)

      It’s like what came first, the chicken or the egg.

      It sounds like your body likes your right side.

      If this is the case, the main thing is get your body used to placing your weight on the left side.

      Which exercise to focus on?

      On the blog, go to the “3. Strengthening: [Left & Right Hip Exercises] section and scroll down to c) Hip shift on wall.

      Focus on feeling that left foot (more than the right) on the wall as you perform the exercise.

      This will help with the rotation and weight shift simultaneously.

      When sitting, you can perform the same exercise movements. Focus on getting your left butt grounded to the chair.


  66. Hey there Mark,
    I recently commented on another blog of yours and I am very confused on what I should be doing. I got everything for right pelvic rotation, belly to the right, left hip forward, etc. I have liked at your lateral pelvic tilt post as well. As my left hip is slightly higher than my right. Doing the two programs together seems a little contradictory, Especially since the right glutes seem week. Is it at all possible that since the left hip is being pulled flawed that it has created a functional leg length Discrepancy? I have had my legs measured and there is less than a 2mm difference. So it’s not a structural issue. Your help would be greatly appreciated.
    Thank you!

  67. Hi Mark,

    I appreciate you taking the time to answer all the questions. You are truly doing a public service! So I have a left rotated pelvis and right leg tibial external rotation. This has been going on for over 20 years. I have been following your instructions daily for the rotated pelvis for the past couple weeks. I just started the three steps you outlined for tibial external rotation. I don’t have flat arches but tend to walk on the outside of my right foot. I have right leg tight medial hamstring and calf. I have atrophy in the whole right left but more pronounced in the medial calf. Standing still or walking long distances is a challenge for me. My right hip tends to hurt during prolonged sitting as I have a desk job. Doing hip release work tends to make my right leg, especially my right foot, feel better standing and walking. I would like to start using my standing desk but the whole standing for long periods is a challenge. What else should I be doing? I am thinking more calf exercises but it is very hard for me to stretch out my right calf so I can easily aggravate it during strength training. Thank you for your help!

    • Hi Joe,

      Tight feeling on the medial side of the hamstrings and calf might be reflective of the way you are walking.

      As I can not assess your walking, it might be hard to tell you exactly what is happening.

      Based on what you have said, medial gastroc tightness tends to follow the loading of the big toe. You mentioned that you tend to walk on the outside, but Are you placing your weight on the side of your big toe as you push off?


  68. Hi Mark,

    Harika here. Im a NPTE Aspirant. I came across a question and it says- R LE is MORE IR then left and asked what is the cause for the deviation? And the answer was Excessive forward rotation of L pelvis.
    That’s how I ended up in posturedirect page to know more about it.

    I tried to understand what you were trying to say in the post, but it was a little confusing for me. I will go through the post again but in the meanwhile if you can explain the above question that’ll be of a great help.
    Also any reference book that explains or videos on the rotated pelvic topic.

    Thank You So Much .

  69. Hi Mark, thank you for the detailed explanation. Should I just follow along with this with the idea of correcting right pelvis rotation even though I do have right rotation but also my bellybutton is rotated to the left, and my torso/upper body is rotated to the left with left rib flare?

    PS – I’m also working on rib flare, forward hunched over, uneven shoulders.

    • Hi Matthew,

      Lateral pelvic tilt is where one hip is higher than the other when looking from the front or back.

      A rotated pelvis is where the front of the pelvis is facing more towards one side.


  70. Hey mark, in the beginning of the article you say that the exercises will be shown as if you have a right rotated pelvis, and to do the exercises opposite if you have a left rotation. But when you actually go the strengthening exercise you note that the aim is to strengthen the left side that rotates the pelvis to the left. My right hip is pointing so I have a left rotation. I’m just confused on which side to work

  71. Hi Mark,

    I have a question in regards to the the factors that cause a rotated hip.
    You mention that the pelvis will tend to rotate away from the pronated foot and that the pelvis will rotated towards an internally rotated hip. However, to my understanding if the arch in a foot collapses, wouldn’t the tendency be for the knee to internally rotate, which would then cause the hip to internally rotated leading to pelvis to rotate away from the pronated foot AND the internally rotated hip?

    I was wondering if you could clarify that as it is a bit confusing that you mentioned the hip towards from an internally rotated hip, but also rotates away from a pronated foot, but to my current understanding a collapsed arch usually causes an internally rotated hip.

    Thanks and hope I was clear in my question!

    • Hey Calvin,

      The pelvis can rotate towards or away from a pronated foot.

      If you had no issues with the feet and ONLY had a rotated pelvis, it is more likely for the foot away from the side of pelvis rotation, to pronate.

      In regards to the internally rotated hip – you can have a foot and knee collapsing inwards and still have the hip on the same side to be in external rotation relative to the pelvis.

      To make things even more confusing, you can also have the pelvis rotate towards the side of the collapsing knee and foot. In this case – it is likely you will need to do pelvis and foot exercises to fix this problem.


  72. Hi Mark-

    Great article; I just wanted to know, how often can I do these exercises? Is it okay for me to do them every single day – since you’re also trying to train neuromuscular or do you suggest to do less?

    I’m finding I’m having a lot of problem doing a single leg squat on my left side (my knee tends to want to go in and I feel very unstable on my left side. My left foot is in pronation (which I’ve worked very hard at managing to build my arch, but it feels like it’s taking forever. I’ve been in this situation for probably about 2 years now and my right leg does feel very secure for the most part.

    Any and all information would be greatly appreciated. Thank you!


    • Also! I currently have snapping hip syndrome on my left side predominantly. Do you think that a lateral tilt and rotated pelvis can exaggerate the snapping hip syndrome? And by doing these exercises it could potentially go away?

      Thanks again,

    • Hi C,

      It is more so related to the rotation, I believe.

      If that’s the case – addressing the rotation can help with the snapping hip.


    • Hey C,

      If you have done every exercise possible for that pronated foot and still having issues with single leg squats, the next area to look at would be the pelvis/hip complex.

      You can do these exercises every day if you are able.

      Do you have a pelvis that is rotated to the Right? I’m thinking it might be your center of mass is not well controlled over that left side.


  73. I was wondering if these exercises are designed more for less active or older people or if they would be a good starting point for a very active person who has identified problems with their body and wants to get back into complicated sports like calisthenics and tricking. Would it even be possible to return to those sports with problems like rotated pelvis and possible scoliosis that were caused by poor form/posture following a vehicle accident?


  74. Hi Mark,

    My pelvis rotates to the right which I believe is due to a muscular imbalance on either side of my body. I have been following your exercise protocol along with unilateral single leg exercises to try and strengthen both sides of my lower body equally. Do you know the average time from for rehabilitation? I’m suffering from pelvic floor dysfunction which I’m certain is due to my rotated pelvis! My problems started after going to the gym for about a year. I think lifting weights with poor form has resulted in a twist.


    • Hello Austen,

      Hard to say how long it’ll take as everyone presents with different factors leading to their rotation.

      But all in all – you should see at least some improvement in the first few weeks.


    • Hi Thomas,

      They are aimed at a pelvis that is rotated to the right.

      Is there a reason why you feel the exercises indicated are for a left rotated pelvis?


    • I agree with this comment. If your left thigh is forward( right pelvic rotation) Doesnt this mean your left glute is weak and your left hip flexor are tight. your right glute is tight and your right hip flexor are weak.
      If this is correct, in your examples, you are stretching you left glute which is weak and stretching your right hip flexor which are weak. not actually stretching the tight muscles.

    • Hi Matthew,

      The glute max is responsible for external rotation, abduction and extension of the hip.

      In a pelvis that is rotated to the right: The left hip will be in external rotation and flexion.

      This places the left glute max in a tightened position in regards to external rotation. From this point – I would recommend to stretch the glute for this reason.

      However – since the left hip would have the pelvis tipping forward (degree of hip flexion), the extension fibers would be relatively weaker/lengthened compared to the right. This is where you wouldn’t really want to stretch it.

      So I guess with the stretching – it really depends on what specific movement you are trying to improve.


  75. Mark,

    Great write up. This is something I struggle with and have mentioned to a few physical therapists, all of whom had less than zero interest in it as a possible problem.

    My question for you is how this relates to back pain. I have a lower left back issue that no one can quite seem to diagnose, but what I’ve noticed is that if I “lean in” to my twisted pelvis–that is, allow my torso to rotate left or allow my right foot to point out and left foot to point in–it alleviates the pain. But I have a feeling this is creating a vicious cycle that’s actually making the problem worse.

    Anyway, whatever info, or even speculation you could offer in regards to how this might be linked to back stuff would be appreciated.

    I’m also curious if you’ve worked with anyone to fully correct this, and how long it took following this routine daily.


    • Hello MC,

      It might related to what your torso is doing on top of your pelvis.

      Usually the torso will counter rotate somewhere along the spine to compensate for the rotation in the pelvis.

      I guess if you are leaning into your pelvis twist, you are de-rotating the spine which might be helping with your left lower back pain?

      I have a blog post on exercises for a rotated torso coming out soon.

      In regards to how long it takes, it really depends! I have had many people improve after 1 session, and others who take >6 months.


  76. Hi Mark,

    Thank for the laying out a roadmap for me to solve my left pelvis rotation. I have been performing all the stretches and exercises nightly for the past week. One question I had for you is pertains to my difficultly pushing a shopping cart because my medial calf and hamstring on my right leg always get very tight. Is this because the shopping cart squares off my upper body so it can’t compensate for the lower body rotation thus giving no outlet for the torsion on the right leg? Does this give you a clue to anything else going that I can work on?

    Thank you in advance.

    • Hey Joe,

      If you have a left rotated pelvis, chances are that your right leg is pointing a bit outwards (For more info: Duck feet posture) or over pronating (For more info: How to fix Flat feet) as you are pushing off that right foot. (This could be amplified when pushing a trolley).

      If this is true, you are likely placing more pressure on the big toe of your right foot which then can lead to more pressure on the medial calf/hamstring.

      If we can get your pelvis to rotate towards the left and right (as it should) when you are walking, I feel that this will help balance out the loads on your right side.


  77. You have incredibly good articles, but I really need your help. I just read your full article about Lateral Pelvic tilt, and now I just read THIS article (about a rotated pelvis) and I am unsure whether I should follow the instructions to correct lateral tilt, or rotated pelvis. The problem is, I am pretty sure I have both, let me explain: I have a true, structural leg length difference: My right leg is a full inch longer than my left. So, I’ve spent my entire life bearing more weight on my left leg, and creating a true left-dominant leg. With x-rays as proof, this has raised my right hip (in the coronal plane), and forward (in the transverse plane). This causes my lumbar vertebrae to rotate counter-clockwise, leaving my left QL in a “locked long” state, and my right QL in a “locked short” state. I have scoliosis as a result, (concave right lumbar) and it continues up into a secondary thoracic curve (concave left thoracic). I have been trying to solve this (re-align my pelvis) for 10 years, and you have some of the best, clearest instructions for re-aligning the pelvis that I have ever seen so far!!! I would be eternally grateful if you could clarify which set of exercises/stretches I should do, based on my configuration. Thank you so much. By the way, I have worn a 1″ step in my left shoe for 10 years and it has made absolutely no difference in the deep-seated structure of my compensatory pattern.

    • Hello Eva,

      If you have a true leg length discrepancy (structural) of 1 inch, the first step would be trialing the heel raise. Does this correct your lateral pelvic tilt ? (frontal plane)

      If your right side of the pelvis has moved forwards in the transverse plane, this would indicate that you have a pelvis that is rotated towards the left. As you stated, this would orientate your lumbar spine in a counter clockwise direction. (eg. belly button facing towards left).

      Now – as your torso is now facing and tilted the left, the Right QL and most likely the Right erectors spinae group will engage in the attempt to keep your body centered.

      A secondary curve in the thoracic spine (concave left) may suggest that your thoracic spine is now translating to the right.

      Where to start? It sounds like you have tried exercises for your pelvis for a long time.

      What I would suggest is perhaps looking up further chain and see if you need to address any locked positions of the torso.

      Check out this post: Scoliosis exercises (Frontal plane)

      If the torso is unable to adopt a neutral position, it will be very difficulty to get the pelvis into a neutral position as it will continually have to compensate.


  78. Hi there!

    Im so glad I found your blog; I’ve been suffering from a rotated pelvis AND a lateral pelvic tilt for the past 2 years. I am a retired triathlete and professional cycling instructor, so I’ve been trying to undo damage and neuromuscular patterning that my body is used to that is making me suffer.

    I did want to ask; how many times do you suggest to perform these exercises a day / per week? Also do you suggest to do them before or after workout? I do a lot of movement exercise because I’m wanting to train handstands, but first I need to realign my pelvis back to homeostasis so I can successfully move my body without muscle compensation. Any/all advice is greatly appreciated.

    Thank you ahead of time!

    • Hey Hayes,

      I generally recommend 2-3 times per week. (keep the intensity high with the strengthening exercises)

      I would also pick 3-4 exercises that you know helps keep your pelvis more neutral and do it BEFORE (prime you for your work out) and AFTER (reset your pelvis) your exercises.


  79. I have quite a rotation in my hips and I’ve been to the Chiropractor a couple of times but find it hard on the funds. My hips are so twisted it has put tension on the lower nerves that connect into my vagina making me feel absolutely nothing during sex. Im hoping that these exercises will help this big of a twist.

    • Hi Nicole,

      Is the sensation in the vagina/clitoris completely lost on both sides? Or is it on one side?

      Which direction is your pelvis rotation towards?

      Do you have any issues with pelvic floor activation, numbness in the groin area and/or control issues of the bowel/bladder?

      Also are you a cyclist?


    • Hi Mark, you’ve got a great website here and I appreciate all the information you’ve provided! I’ve had a couple of years of poor health and last year was the first year in ages that I’ve had enough energy to do proper exercise. I started going to the gym regularly and picked up running and I absolutely love it! However, I started experiencing pain in my hips, knees and back, especially after running and it would go to the extent that I would still feel pain walking down the stairs even 5 days after my last run. Since finding your website I realise that my pelvis has a left side rotation (bellybutton pointing to the left and my right thigh being more forward), I’ve had this before and spent a year with chiropractor and massages trying to reset body into a neutral position. My question is, how long does it take to get to a neutral position following your guide? I’m desperate to pick up running again but I want to make sure I’m not doing more damage and going to the chiropractor isn’t an option at the moment due to the lockdown. Thank you so much!

    • Hello Emilia,

      Hard to say how long it takes to get into neutral.

      If your muscles are very tight and prevents you from getting into neutral in the first place, it can take awhile! (ie. tight left hip internal rotators and tight right external rotators)

      In most cases- people just need to learn to control their body with the strengthening exercises.

      When you run – you can think about rotating your pelvis towards your right hip as the right foot hits the ground. (Don’t over shoot! )

      Imagine you are wearing a belt, and the belt buckle should always turn (slightly) towards the right side when the right foot hits the ground.

      See if that helpS!


    • For me, pelvis is rotated to the right and it makes sex painful on the left side of vagina. Stretching and rolfing sessions have helped to alleviate the tightness. Pelvic physical therapist said my left outer hip is stronger than the right and I should strengthen abductors on both sides. And that my inner thighs have grown stronger than my outer thighs because I am a runner. She did not mention tilt or rotation like your website does– thanks for the great info, I have confidence these exercises will help me and I am going to start them now!

  80. My right thigh seem to be more forward and my belly button is noticeable going towards the right side…. what can be the cause for this?….

    Also, for more information, I had xrays that have told me I have lateral pelvic tilt aprox 9mm( the left side is hiked).

    Could my belly button and hip my oit of alignment so to that or do I have a genuine rotation and if so. How do I have blah left and right rotation?

    • Hey Mark,

      Here are a few possibilities:

      – Your right thigh might be relatively more bent than the left. This would make the right thigh more forward as well.
      – Right thigh is bigger.
      – Right foot is more in front of the left.
      – Your lumbar spine might be rotating to the right relative to the pelvis.
      – Abdominal tension pulling the belly button to the right (eg.past surgeries in the area)

      These tests are quite general. The best way is to place your hands on both of the ASIS (Anterior superior iliac spine) and see which one is actually forward.


  81. Hi Mark,
    I find really awesome that you post stuff about posture, it’s crucial for a healthy body & mind.
    I have been dealing with pelvis rotation for years and from my personal experiences and from everything I read and saw: a pelvis rotated to the left implies tighter muscles on the left upper leg not the right one. This is linked to the fact that a pelvis rotated to the left induces an uneven weight distribution; the weight of the body is distributed in major part on the left leg. This causes problems in hip position while walking which just makes things worse as you know. Also the pronation of the right foot would be a consequence of that twist and not the cause of it in most cases since things often start from the pelvis not from the extremities. I think that telling people to relax their left upper leg muscles when having a pelvis rotated to the right is wrong.
    I would really appreciate having your opinion about that.

    • Hey Sam,

      A pelvis rotated to the left would have relatively tighter muscles on both the left and right side. (eg. Tighter left hip internal rotators and tighter right hip external rotators)

      I believe that pronation of the foot can be a) a cause or b) a result of or c) completely separate to the pelvis rotation. Every body is different. For example – You can have a pronated foot on the same side that the pelvis is rotated towards.

      You need to strengthen both legs at the same time to address a pelvis rotation. (See strengthening section: [Left & Right Hip Exercises])

      Not too sure what your question is, but hope this clears things!

  82. Hi Mark,

    I am certain I have some degree of pelvic rotation, and it seems as if my right pelvic bone might be more forward than the left. I have noticed my right leg seems to be a tad shorter (functional leg discrepancy) and the right hip a little higher. With this, is that usually due to left or right pelvic rotation? Just having a hard time deciding exactly which side is the one I should be working. Thank you!!!

  83. Hello sir, i have rotate pelvis to the left. During right and left pelvis strengthening at the same time exercise, our upper body turn to which side?

    • Hi Kiran,

      If you have a left rotated pelvis, it can orientate your torso to the left as well.

      However, if your torso is compensating for the pelvis rotation, it is possible for the torso to face the right. (like a wringed out towel)


  84. Hi Mark
    I am on your webpage regarding pelvic rotation. I believe that is what is wrong with me. Ive seen countless doctors and have had lots of scans done saying I am normal. I’ve had upper and lower back pain that is sometimes very excruciating now for almost 1.5 years. I went from and extremely active person who enjoyed hiking, jogging and going to the gym to someone who can barely stretch bc of all my pain and tightness.

    I did your assessment. My belly button faces left and my right thigh and ascis is more forward . So from your info that to me sounds like left pelvic rotation correct? I am getting a little confused on the exercises and want some help bc all the docs, tests and scans say I am normal healthy person and I am 30 years old and feel like I am 90
    Hope to hear from you!

    • Hey Sarah!

      By your assessment, it sounds like you have a left pelvis rotation. (belly to the left, and right thigh forwards).

      With pelvis rotation, you can get a domino effect throughout the whole body as it attempts to balance itself out.

      If your rotation is the”first tile in the domino stack”, addressing the pelvis should see good improvements throughout the whole body!


  85. Hi, I live in Korea. I am writing with a translator right now. I used to play soccer. I always put down my right ankle. But from some point on, my right ankle is always trying to go down, so even if I try to raise it up, it doesn’t work. If I put my ankle down, I hear bone sounds from my right ankle. How should I correct my ankle?Also, I have flat feet only on my right foot, and my pelvis rotated in the counterclockwise direction after I hurt my ankle. The picture I posted shows how I fell ankle when I played soccer (No pain in my ankle at all).

    • Sorry, I think I explained it strangely. I have flat feet on the right side and normal feet on the left side, but on the blog, I heard that the pelvis rotates from flat feet to normal feet, but I still have normal left foot and the right side is rotating counterclockwise as shown in the picture above, and the right hip is protruding like the Posterior Pelvic Tilt and the right hip is backwards. And when I lift something or sleep, only my right tailbone touches the floor and it hurts. Should I exercise just like a blog in this way like this?

    • Hi Lee,

      You can still have a pelvis rotation towards the flat foot side. (Keep in mind there are many postural variations!)

      Which way is your pelvis rotated towards? (Use the tests indicated in the blog post to give you a better idea)


  86. Hello!

    Thank you for this detailed write up. So based on your self diagnosis for which side is rotated it appears my right side is rotated.

    All my pain that I deal with is on the left side and it is also the side that seems to be in an incorrect position. So is this normal? The right side feels normal but based on what you’ve written, it’s the right side that is rotated?

    I was once told that my left side was rotated forwards and my right rotated back. When you say the right side is rotated, which direction do you mean?

    I’m sorry for all the questions but I have been dealing with this for years and now have symptoms of sciatica on the left side 😣

    I do your exercises and I do get relief but it is short lived.

    • Hello RJ,

      Right rotated pelvis means that the left side of your pelvis is more forwards and the right side of the pelvis is more backwards.

      In your case – you will need to do exercises for both left and right hips for a RIGHT rotated pelvis. (Keep in mind, pelvis and hip are not the same thing)


  87. Mark! Thanks for this, I can’t seem to find very many resources for this type of problem. I’ve seen every type of professional I can find locally and nothing seems to help.

    However, I find the information here quite confusing. I have a left hip rotation. My right hip point, iliac crest, is more forward than the left. My right leg is, thus, shorter than the left (not literally). You said at the beginning that the exercises were oriented to a right hip rotation so if someone has a left rotation, do everything on the opposite side. However, when you get down to the clamshells, you say the strengthening exercises are for the muscles causing the pelvis to rotate to the LEFT. It seems to me that you have switched it up. Probably not, I’m just confused. So my question is, do I perform clamshells on the right or left hip?? And what about the strengthening exercises that follow the clamshells?

    • Hey Jamie,

      When you say that you have a left hip rotation, I assume you are referring to a left PELVIS rotation? (as in the whole pelvis is twisted to the left). To me, a left hip rotation means that the hip joint itself (the femur within the acetabulum) is twisted in isolation with no reference to the pelvis.

      The exercises in the blog post are for a right PELVIS rotation (meaning, the whole pelvis is twisted to the right).

      If you have a left rotated pelvis, you would do the exact same exercises, but just on the opposite side that is mentioned.

      For a left rotated pelvis where the left hip is in a position of relative internal rotation (given that your leg bone is aligned forwards), you will want to do left hip external rotation exercises like the clam shell.


    • Yes that is precisely when I meant, my apologies. Thank you. And as for chiropractic for this type of problem?

  88. Hi Mark, my left foot seems to point outwards. Would that be one of the symptoms of me having a pelvis rotated to the right?

    • Hey Becky,

      If the clicking/grinding is specifically coming from the pubic bone region, is it likely has something to do with the pubic symphysis.

      It can be affected by pregnancy, pelvic floor issues, injuries to the area such as adductor/abdominal strains.

      A pelvic rotation can also affect this area and place prolonged asymetrical forces through it. (the exercises in this blog will help with that)


    • When you say to release the specified muscles you use a
      Foam roller or lacrosse ball.

      Is it safe to say you can just get trigger point dry needling for those muscles

  89. Hi Mark!
    I have been browsing your website and I’m so grateful for all the information you have gathered and posted!
    I have a bit of rotation in my pelvis, as well as anterior pelvic tilt, knock knees, and flat feet. I am going to be working on all of them with the exercises you have provided. My question is, I have some clicking/griinding in my pubic bone when I pivot from side to side or shift my weight. It has been happening off and on for the past six months but has gotten slightly worse worse over time.
    My question is, do you know what causes the clicking? Is it a big concern? And do you know what would alleviate it?

    Thank you!

  90. Hi Mark
    I’m just a bit confused honestly, most of it makes sense to me but with regards to a right rotated pelvis, you have specified to massage and stretch the right hamstring and the left rectus femoris, which doesn’t really add up to me because if lateral pelvic tilt is a precursor to a rotated pelvis, that would mean that you have a right hip hike and left hip drop, this means you will have a degree of anterior pelvic tilt on the right side, meaning your hip flexors(which also includes the quads, e.i the rectus femoris) will be tight and short and your saying to massage and stretch the muscle on the oppisite side (hamstring) and to massage and stretch the rectus femoris on the left, oppose to the hamstring which more likely to be tight and short under these circumstances. wouldn’t this just feed into the problem we are trying to fix?

    • Hey Brandon,

      A pelvis rotation to the right will have the LEFT ASIS more anterior and the RIGHT ASIS more posterior.

      This would follow a relatively tighter TFL/REC FEM etc on the left and a relatively tighter hamstring on the right.

      I am not sure if a right hip hike would automatically cause that right side to have an anterior inominate.


  91. Hi Mark!
    These exercises of course take time and concentration so I’m working at it.
    You wrote: “When standing: Stand evenly between your feet. Do not lean to one side.”
    I had some pitting edema so I avoided standing and opted to be prone or sitting while on the computer. But that was no good, causing more stiffness and rib flare. For strengthening my feet I’m alternating right and left one-legged stands as tolerated with knee bends. I can hardly maintain a free deep squat and my hamstrings don’t release without massage.

  92. Hi Mark, I’ve always had a leg length discrepancy of 7mm on my right side which was fine with a lift. Lately, my right leg feels even shorter. When I look down, it looks like my left thigh is coming out more and it seems like my belly button is more to the right. Could a pelvic rotation make a leg feel short?

  93. Hi Mark!
    I just rotated my pelvis and I am trying to figure out in which way I rotated it. I am looking at your website “How to fix a rotated pelvis” and still have trouble, though your guidelines are great.
    In my case it feels to me as if my left pelvis is tilted forward? I cannot straighten my left leg nor pull it close to me or put much weight on it causing much pain in the hip socket. Also, if I lie on my stomach and put something under the top of my left pelvis to elevate it, it feels really good. So I am thinking I rotated it forward. Would that make sense?
    I want to use your exercises to correct this but want to make sure I am using the right side.
    Much thanks in advance for any thoughts on this!!

  94. Hi! Very good page, thanks.
    I have a question. You say the pictures and exercices are for a pelvis rotated to the right. However, in your two “Strenghten” sections, you say that the exercices are meant to streghten the muscles of the right (or left) hip that rotate the pelvis to the LEFT.

    I am slightly unclear about this.

    Thanks for your help!


    • Hi Jonathan,

      It basically means that in order to fix a pelvis that is rotated to the right, you will need to do certain exercises for both hips.

      These certain exercises will help rotate the pelvis towards the right so that it goes more towards the centre.


  95. Dear Mark,

    I have just stumbled across your page – thank you for such a detailed page.

    I am 24 and have recently been experiencing problems with posture and hip movement. I have tended to lean to the left which is causing my right side to move left ways to compensate.

    My left side has twisted outwards while my right side has twisted inwards.

    I regularly exercise and am currently in no extreme pain, however I have started to feel small discomfort due my pelvis being twisted.

    Is there an explicit exercise you would recommend undertaking?

    Thank you.


    • Hey Alex,

      If a twisted pelvis is causing your discomfort, I would start on the exercises mentioned on the blog post.

      It sounds like you have a left rotated pelvis.


  96. Hey Mark! My name is Robin! When iam on the back at the floor, my right knee is more higher than my left knee. When i trying to have knee in parallell when i lying on the floor then my navel is pointing at the right side out. Yes that figures that i have right hip rotating then. But i was wondering then on the exercice ”Hip shift on wall”. You say in that exercise iam suppose to suck my left knee down. But will it be opposite for me? Because my left knee is more down already than my right knee. I just asking because it says it is both left hip and right knee exercise.

    • Hi Robin,

      If your right knee is higher and your legs are parallel which each other, it suggests that you have a left pelvis rotation in that position. The exception would be that if you had some sort of structural leg length discrepancy. (that is- your bones are not the same length).


  97. Hey mark! I tried contacting you everywhere but still my problem is increasing … down the right breast my rib bone protrudes out more it seems whole right side is forward when i stand my right shoulder is forward and downward and the same side shoulder blade stick out from back… when i walk my right leg seems short and donot go back as left side leg… i really dont know what is happening and moreover doctor said it is scoliosis but its not visible to eyes and my right side shoulder donot move back comparitive to left

    • Hey Amanat,

      Do you have a left rotated pelvis? This could explain many of the things you reported.

      Left rotation of the pelvis orientates the torso to the left, which brings the right side of the body more forwards.

      As the torso attempts to counter rotate the left pelvis rotation by engaging muscles at the back of the right side, this can lead to a right rib flare.

      If your pelvis is left rotated, the right side of the pelvis will be more forwards. If your pelvis is locked in this position, the right hip will reach terminal extension sooner.

      If this is the case- focus on restoring a neutral pelvis that can rotate both ways during gait.



  98. mark,
    thank you for the article. i find all this info quite helpful and am already experiencing relief from chronic pains and feelings of instability. my question has to do with frequency and volume. how often would you perform these exercises? and would you take a progressive overload approach or once the symptoms dissipate stop focusing on the left/right hip exercises and focus more on the walking lunges and single leg deadlifts?

    • Hey Alexander,

      You can start with these exercise every 2-3 days and see how your body responds. From here – you can increase/decrease as appropriate.

      If you are able to control your pelvis (and your hips), definitely implement progressive overload principles.


  99. Hi Mark,

    I am finding your blog post “how to fix a rotated pelvis” very useful. You mention at the beginning of the blog post that all the exercises that follow are based on a “right-rotated” pelvis….But I get confused when I read the “Aim” section under 3) Strengthen for the left and right hips. For example, under 3) Strengthen for the left hip, you say: Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT. Should that not say RIGHT? The same thing is said under the Right hip section 3) as well. Just want to make sure. I have already noticed a change by just doing the releases so far…I have a left rotated pelvis as my right thigh is more in front of my left thigh. Thanks, Dan

    • Hey Dan,

      These sentences you have mentioned seem to be confusing to other people as well! ( I might need to see if I can better word it)

      – To fix a rotated pelvis, you will likely need to address BOTH hips as both hips contribute to the rotated pelvis.
      – There are muscles of the LEFT hip that can rotate the pelvis left or right.
      – Similarly, there are muscles of the RIGHT hip that can rotate the pelvis left or right.

      In regards to a right rotated pelvis (as mentioned in the blog), you will want to strengthen the muscles of the Left hip that will help rotate the pelvis towards the left side. (If you strengthen the muscles of the left hip that rotate the pelvis of the right, you will make the right rotated pelvis more pronounced)

      Does this clear things up? If not, let me know.


    • I’m tagging on to this thread because I seem to be having the same confusion and want to clarify. My hip rotates to the left, so I need to work on strengthening the rignt side and stretching the left, correct?

    • Hello Amy,

      If your Pelvis is pointing more towards the LEFT (Left pelvis rotation), you will need to stretch and strength BOTH the left and right hips.

      There are different stretches on strengthening exercises for each side. But you must address both !


  100. Hi mark,
    i think i am definitely experiencing the symptoms which you mentioned in this article.
    When i sit my left knee is more out , kinda like protruding out than the other and when i try to bring both knees together there is excrut pain amd my abdomen rotates to a little right.
    Its causing me discomfort in sleep, cause its always too much pain and gets hard to find a comfortable posture , sitting is again a tough job for me.
    My thighs and the back of the thighs are always in pain and i have lost considerable muscle in the left leg.
    Do you feel these symptoms too are the effect of right rotation and would help me get better ?

  101. I wonder if I can get some further help. I’ve a long standing problem with pelvic imbalance. I’ve been doing excercises to correct anterior tilt (quad stretches) but this has not helped the problem. I always go back to extremely tight left hamstrings /hamstring pain with difficulty raising the left leg.

    My main problem with this is pain in top-back of the left hip/sacrum – on pressing the area it feels like the bone area is pushed out and backwards compared to the right side.

    combined with this I get pain on the left side at any point from the back of the sacrum, particularly under the tailbone and down the hamstring/around the left ankle/foot.

    Any idea what is going on ?

    I’d really appreciate any ideas/suggestions – thank you !

  102. Hello sir, my name is kirankumar from India nation. I have suffering from right rotated pelvis problem from last 8 months. But no one doctor tell me that, it is rotated pelvis, But i recently one month before know about my problemis right rotated pelvis from your article about rotated pelvis, so i realy thankful to u. If u know, Plzzz tell me sir is any doctor in India can cure rotated pelvis. And If no one doctor in india, tell me sir how many days i do rotated pelvis exercise to completely cure. And how many times i do this exercise in a day and which time is best

  103. Hi Mark,

    Just wanna say thanks very much for this online resource. Its amazingly detailed and more helpful than the many physiotherapists i have seen!


  104. Hi Mark, I have a right pelvic tilt and my right hip sticks out more than my left. I have spine pain too and I think I have this because I used to spend a lot of time in the right leg fighting stance for taekwondo with my left leg facing forward and right leg facing the side. I have some back pain in the lower, middle and neck areas and also pain twisting my spine to the left. I have been doing your exercises for a month and by foot seem to straighten but I feel like my back is turning towards left as I walk and i have a super slight (not sure if that matters) inward curve of my torso on the right. I am not sure what is happening and can’t find any exercises on the internet. I would really appreciate your help. Thank you.

  105. Sir Where is the tretament For rotated pelvis and lattral pelvis tilt in india ?please suggest me best doctore in india(near banglore city)

    • Hi Kiran,

      Unfortunately – I don’t know anyone from India.

      You might be able to google a physiotherapist that concentrates on posture.


  106. Mark, I really enjoy the article but had a question about the strengthening exercises.

    You use a right rotated pelvis as the setup in the example. If I understand correctly, the right rotated pelvis means you would have a left leg that is internally rotated and a right leg that is externally rotated.

    The example strengthen exercises specifies strengthening the left leg internal rotators and the right leg external rotators. Isn’t this backwards? If my left leg was internally rotated as part of the cause of the pelvic rotation, shouldn’t I strengthen the left leg external rotators to counter the internal rotation?


    • Hi Michael,

      On the assumption that the leg bones are facing forwards (which it might not be in some people), when a person has a right rotated pelvis, this means the pelvis is rotating on top of the stationary hip joints.

      If this is the case – then the left hip will be in External rotation , and the right hip will be in Internal rotation. (pure relative to the pelvis)

      Hope this makes sense.


  107. Mark, great post, I have been struggling with this for sometime and your exercises have already addressed part of it.

    I am right rotated.
    After a week of using the exercises and addressing my seated position in the car and at work, I have fixed my hips. Yeah!

    Problem remaining is my belly button is still off to the right. My left QL is rock hard and bulging.

    What I find is if I doing a left side abdominal crunch, and pull my left ribs down and around I can get my belly button pointing straight. This also engages the left QL, which I think is good.

    What I am worried about is if I continue all the work the exercises I will eventually rotate my hips to the left, but not address my torso and belly button going to the right.

    Today while I sit, I use the left side abdominal crunch to straighten the belly button and shift my knees to the right and many of the exercises indicate.

    What is the best action to continue given my concerns about possibly over rotating my pelvis and not addressing my belly button.

    Thank you so much.

    • Hi David,

      If the pelvis is centered but the belly button is off to the right side, I would think that your torso may be rotating towards that side.

      (Also- If you have had any abdominal surgeries, this may result in the belly button going to the side.)

      In the most simplest scenario – You will need to shift your attention to torso rotation exercises to the LEFT. Chances are you would also need to screen out for Scoliosis as well.


  108. Hey Mark, just ran up on your site as I have this rotated pelvic to the right. I also have many other issue uneven shoulder, sway back posture. I have been trying to correct it all year. I keep thinking weak glutes but nothing it working. I do all these exercises listed here. I am severally tight on my right anterior groin area, pain in my right hip when i sit, unilateral pain in my right side in my back, i lean to my right. This is all from lifting at gym’; deadlift, squat, etc always favoring my right side. No bridges, sideplanks, leg raises, or band exercises help strengthens the glutes. Just wanted to see what you might think

    • Hi Lyle,

      With the anterior hip pain with sitting, have you been screened for FAI (Femoral Acetabular impingement)? It would be common on the side which your pelvis rotates towards.

      If the pelvis is not the main issue, the next area I would go to is the spine. Any signs of scoliosis?


  109. Hello Mark, first of all, I would like to say thanks for the time you’ve spent on creating this post, I try to come back to it time and again in the hope that it will help with my problems along with the post you’ve done on lateral pelvic tilt.

    I would really appreciate your thoughts on what could be causing my issues if you have any suggestions? Basically, I’m experiencing what feels like an unstable/uneven gait and never feel properly grounded when walking – almost as though it’s difficult to walk straight and evenly. It seems as though I have a left-rotated pelvis with some degree of lateral pelvic tilt too (hip hike on right side). In addition to this, it appears as though I have a leg-length discrepancy as my right left appears longer when sitting with legs outstretched and also in supine position. Would you have any thoughts on what I could try doing? I did try the exercises outlined on each of your posts (rotated pelvis and lateral tilt) every day for about a week however this didn’t seem to help greatly – maybe I need to be doing it for a bit longer but thought I’d ask first to see if you thought any of my symptoms would benefit from doing something different or more specific.

    I look forward to hearing from you :-)

    Kind regards,

    • Hello Ryan D,

      The appearance of a longer right leg may be explained by the left rotation of the pelvis.

      If you absolutely nil improvements by addressing the pelvis, I would consider looking at other areas that may be impacting your walking.

      The next area would be the torso. (which I would recommend a health professional to assess)

      I might try write a blog post on it in the future!


    • Hi Mark, really appreciate the reply! I will keep going with the exercises above to see if anything changes but then I might look into some other exercises – now that you mention the torso, one recommendation from a practitioner I visited was to try some core exercises, specifically pilates. I’ll keep a look out if you do end up writing a blog post on this as I find your posts very helpful and you have an excellent knowledge :-) Thanks again, Ryan

  110. Hey mark! My one side of pelvic bone is forward and that is right side but of same side my shoulder and ribs are also rotated forward … i m not able to stretch my right shoulder backward and breast is also pulled forward and right leg seems short

  111. i twisted right and head a pop when i was 19
    at 32 i was hit with instant onset sciatic pain down my left leg like a hot wire.
    my left hip is rotated back so im kind of twisted.
    I workout regularly for 20 years and still do.
    my left leg has spasms and trimmers
    i have been to many chiros and pt’s
    i have excepted that there is no fix for my situation.
    sometimes its gone. like after riding my bike for two hours
    2 – 3 weeks later it comes back and gets progressively worse until I ride again.
    I had a chiro eventually move the low back . 3 clunks by laying on back and right over left leg twist. left leg got warm and felt wet and instantly relaxed.
    every morning it was out again. this went on for 6 months until i role to the left and pop pop pop. when i sit or stand too long it aches.

    Any idea whats going on? last xray showed normal disc space a few years ago.
    this has been going on over the last 28 years. At one point I had a bullet with my initials on it.
    Tried pain killers. didnt work.

    • Hey Mike,

      It’s hard to say without seeing you, but my first advice would be to get a CT and/or MRI scan to check out the structures of your lumbar spine.

      It sounds like there may be some sort of nerve involvement. 2 main areas the nerve gets into trouble is that lower back and around tight muscles in the hip.

      If your back improves with riding the bike, it might suggest that your back likes to be in positions of lower back flexion.

      If this is the case – the exercise where you lie down on your back with your knees bent, then bringing knees side-to-side might also help reduce some symptoms in the meanwhile.

    • My body was twisted too. Go to someone that does Rolfing. They will get your posture back into proper alignment. It is amazing. No more back pain.

  112. Hi Mark – great knowledge. Thanks very much.

    I’m struggling a bit with correctly identifying if I’m right or left rotated.

    Seems like I’m right rotated, but all the pain, tightness, and discomfort is in the left hip. (And left hip seems like its up higher and sticking out.)

    Can you give additional guidance?

    Thanks again!

  113. Wow. You have explained all my physical issues that I have been spending tons of time and money on with doctors who don’t get it.
    Anyway, I definitely have a left rotated pelvis and lateral pelvic tilt. There is possibly mild scoliosis involved. But I also recognize overall weakness and less proprioception on my left side from head to toe. Even my left eye is weaker and I drool out of that side when I sleep :) Is it possible this precipitated or aggravated the hip rotation? I know it is normal to be weak on one side but I notice it alot especially when walking or cycling. I have a very hard time using my left gluteous and instead, my left knee strains and does the work.

    • Hey MB,

      If you notice a difference between the sides of your body, there is usually some sort of pelvis rotation +/- spinal rotation/tilt that is going on.

      If you have a significant rotation in the pelvis, it might be a good place to start addressing your posture to see if you can place the left side of your body into a better position to function.


  114. Wow! I have been having so many hip issues over the last couple years. I’ve had four kids and last year about this time I was in misery. I had just given birth to my fourth in summer and by the time October came around I couldn’t sleep because of my hip pain. I could barely walk down the stairs in our home without feeling pain and imbalance. I had noticed in the gym that my feet pointed left and my squat was so unbalanced on decent and drive. Went to physical therapy for a few months and felt slightly better but still not my best. Months of my usual gym routine and lots of reading and I came to the realization that my right hamstring was really tight and my glute was not firing during my workouts; my left quads and glute seem to be very strong and dominant as opposed to my left. So much muscle imbalance. I have the lateral shift as well as the rotated pelvis (everything turns to the right). I tried these as well as the drills for lateral and I have to say I am FINALLY feeling my glute fire during some of these. I am also feeling that tension in my inner right thigh, lower left back release. This is everything to me! These are exactly what I have been looking months and months for. I’ve bookmarked pages and pages from your site. Thank you a million times over for sharing these. I look forward to improving my rotation and muscle imbalances. Everything was so clear and easy to understand. I also appreciate the description of where and how each drill should feel. This blows my mind truly. Thanks again!!!!

  115. Hi mark,
    I am doing all the exercises and I think you are amazing. Just wondering if you have had patients complain of numbness and tingling in groin and front of thigh to knee pain and will these exercises help with that it or should I do something else Thanks

    • Hey there,

      Numbness/Tingling are usually symptoms of a nerve issue.

      If you experience these symptoms around the front of thigh to the knee, it may be due to the L3 nerve or perhaps fermoral nerve.

      (Hard to say without having a look at you)

      These exercises for a rotated pelvis might help, but you might want to tackle the nerve issue directly first.


  116. Hi Mark, thanks for all of the extensive content you have put on your website. One thing that is confusing to me is that my chiropractor (who I do not go to anymore) was targeting the opposite hip for my condition. My right hip sticks out further which would result in a left pelvic rotation, but he was targeting left hip as opposed to your recommendations for the right hip. He was having me do exercise where I would lay flat on my back and cross my left left over, sit with my left foot cross over my right knee and pull up, etc….in order to twist the left side over more which in my mind made sense. So its tightness in my right hip and buttox which is causing it to stick out more that needs to be releases as opposed to trying to twist my left side more ?

    • Hey James,

      With a left rotated pelvis, you still want to do exercises for BOTH hips!

      Addressing both hips with different exercise will help get your pelvis in a better position.

      With a left rotated pelvis, the external rotation fibres in your right hip will likely be tight/overactive. In this case – you will need to stretch those out.


    • Hi Mark! So I definitely have a rotated pelvis to the right based off the information u have shown. However, even though im doing the stretches and trying to actively keep my feet allign and my pelvis aligned I’m starting to get some serious knee pain on my left knee. And advice would be greatly appreciated

    • Hey John,

      You might be pushing it too far too soon.

      As the right muscles release and get stronger, the pelvis should assume the correct position more naturally.

      If you want to actively keep the pelvis in a good position, you can start of by doing gentle correction (50%) and see how you feel after that.

  117. Hey mark!my one side hip is hiked and my right side pelvis is rotated to left…i feel my right leg short and have upper back pain..please help me put..when is stand on both legs my right hip becomes rotated to forward and right leg also rotated and is more forward than left

    • Hey there,

      Sounds like you have a pelvis that is rotated to the left.

      If this is the case, you will need to do the exercises mentioned on the blog post but for the opposite side mentioned on the exercises. (as they are listed for a right pelvis rotation)


    • Hey mark sorry to bother you again but i have tried these pelvic exercises still no benefit from them please guide me…my hip joint is very tight and one pelvic bone is more forward ..when i stand with legs together my right leg is stuck forward it doesnot come back like left leg and right hip is also rotated forward while sitting and standing…and my spine goes left side from lumbar area it is mild scoliosis..and when i walk my right leg seems shorter

    • Hey mark first of all thanks for replying ..its one week i m doing these exercises please guide me whats wrong with my posture while walking right leg seems short

    • Hey mark!first of all thanks for replying🙂i m doing these exercises from a week. When i walk i feel my right leg short and right leg is forward and rotated than left

  118. Quick question as Im a bit confused and dont know how to do the exercises…

    In the article you say:
    “I will be explaining these exercises in terms of a RIGHT rotated pelvis.

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

    But then you proceed to give exercises for both the left as well as the right side

    I have a left rotated pelvis and am now confused on which exercises to do exactly.

    Thank you in advance! Love reading your blog btw. :)

    • Hey Mirza,

      To address a pelvic rotation (doesn’t matter which way), you will still need to address BOTH the left and right hip.


  119. Also I forgot to mention. Although I believe I have a right rotation of the pelvis, my right glute appears to be bigger and stronger than my left. When I squat, I tend to lean more towards my right leg and have to concentrate to maintain my hips even while going down.

    Do I still keep on strengthening my right glute to fix a right rotation, even though my left side is weak?

    Kind regards, Luis.

  120. Hey Mark, I’m a 24 year old taekwondo practitioner who has been sidelined for the last year and a half due to debilitating knee pain. Needless to say I’ve stopped doing the one thing I love the most. After more than one year of expensive therapy, orthotics and even a knee surgery, everyone determined that my knee is not the problem. No one has been able to help me or even bother to check if the problem is at the pelvis. Because of this I’ve recently been focusing on feet and hips, eventually bringing me to this page. I really need your help man.

    1. My affected leg is my left one. A lot of medial knee pain, crepitus, over-pronation, and creaking at the left hip (especially when doing clam shells). I also feel an “empty” feeling extending that leg all the way through. My right leg is fine.
    2. I think* I have a rotated pelvis to the right and a lateral tilt on that side as well (right hip higher) . Every morning I push that hip down at the waist and a crik can be felt (and heard) in my right shoulder of that side.
    3. I have right shoulder pain with the aforementioned crik. I also feel like that shoulder is both more forward AND higher than the left one. I know this is weird because I though that with a higher hip, the shoulder from that side is supposed to be lower not higher.

    It seems like a have a lot of postural problems and imbalances.
    It should be mentioned that all of my problems started after spending more than 6 months practicing the sidekick with my left leg much more than my right. Maybe that rotated my pelvis and twisted my spine. I know it’s a lot to take in but I would appreciate the feed back.

    Here is a pic Bruce Lee doing a sidekick. I appreciate the help.

  121. Hello Mark,
    I have been reading many of your articles and it seems like they cover so many of the problems I have. I have been suffering from debilitating postural problems for a very long time and no one has been able to help me, so I’m trying to take matters into my own hands and fix my problems myself. I have fallen arches (right foot goes totally flat when standing, left foot loses about 65% of it’s arch) and from what I can tell I have posterior pelvic tilt, a rotated pelvis (left rotation), and a slight lateral tilt (left hip higher than the right). I have begun to work on my feet, and I was going to start working on my posterior pelvic tilt and the rotated pelvis but I wanted to ask you first: is it all right to work on both at the same time? Or do I need to do one at a time, and if so, which one do I start with? I’m not sure if the method of correction for one might contradict the other at times. I would prefer to work on both at the same time, but I just want to make sure I do things right. Because I’ve been going through this for such a long time, I want to fix all this as fast as I possibly can (I’m not expecting overnight results or anything unrealistic) and I am willing to put in lots of time and effort to fix this, so the idea of being overwhelmed by lots of exercises and stretches is not an issue.

    There is also something I am uncertain about when it comes to correcting my rotated pelvis: since I have a Left Pelvis Rotation, on which leg/hip do I do the exercises Clam Shell, Wall Push Whilst Sitting, and Pelvic Rotation in Side Lie? It seems like I’m supposed to do those with my left leg/hip, but I’m a little confused and wanted to clarify that with you first so I don’t make things worse.

    I also have winging scapula (left is worse than the right), rounded shoulders, and forward head posture. I have made progress on these but I’m starting to feel that my progress is inhibited because my lower body problems have not been properly addressed (in fact, I’ve done much of the opposite I’ve what I should have done). So if you could please help with the questions I’ve asked I would be extremely grateful, as your site may be the key to me finally getting my life back. Thank you.

    • Hi Johnnie,

      If you are in tune with your body and can tell if an exercise is making you feel worse, then it should be fine to address both at the same time.

      I generally tell people just to focus on one area and re-assess its impact (if any) on other areas.

      Most people will need to address multiple areas eventually, but sometimes improving one area might actually automatically help improve another area as well.

      If you have a left pelvic rotation and your hips are pointing relatively forwards, then you would want to engage the left glutes during the clam shells and wall push exercises.


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

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

  123. Mark
    Great article. I am not sure what it is I have and how to treat it. In the morning, in particular, I look at myself in the mirror and the left side of my torso is tilted slightly forward at the hip. Throughout the day it gets better, but I do have lower back pain. I am not sure if this is a form of lateral tilt or if it is something else. Which of the exercises would you suggest to treat this.

    • Hi Robert,

      If you feel like one hip is higher, it could possibly be a lateral pelvic tilt.

      Check out this post: How to fix a Lateral pelvic tilt.

      If your lower back pain is a result of your rotated pelvis, the exercises listed on the blog post will be a good place to start.

      If it is due to an activity or position (eg. sitting for a long time, running, bending etc), you will need to look at these movement individually and see where you need improvements.


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

    • Hi Elicia,

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

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


  125. Hi Mark,

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

  126. Hi Mark,

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

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

    • Hey Elizabeth,

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

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


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

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


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

    • Hello Kamal,

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

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


    • Hello Mark,
      My right thigh and my right butt cheek is more in front and also my right foot is pronated (which means i have a left pelvis rotation).
      But my belly button is pointing to the right (which means i have a right pelvis rotation).
      I’m always feeling that when i am standing my whole torso is rotated to the left side. So it feels like my left pelvis is more in front but in reality my right thigh is more in front. My left shoulder is also hiked up and my left pelvis is also hiked up a little bit and i have pain in my left lower back and left side of the neck.
      I dont know which exercises i should do for which side. I hope you can help me.

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

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

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

    • Hi Brandon,

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

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

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

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


  130. Hi Mark,

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

    Thank you so so much Mark!

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

    • Hello Rooshi,

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

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


  131. Hi marc

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

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

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

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

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

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

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

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

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

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

    • Hi David,

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

      – Do you guys have any suggestion or advice?

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

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

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

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

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

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

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

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

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

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


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

    • Hey Rhona,

      That is great news!

      Persist for another few weeks to lock it in.

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


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

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

    • Hey Breanne,

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

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


  135. Hey Mark,

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

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


    • Hey Mark with an O,

      I would start with thoracic translations.

      See #13 on this post: Thoracic spine exercises.

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

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


  136. Dear Mark,

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

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

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

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

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

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

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

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

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

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

    6. Last on the list of questions is my clavicle bone. Whatever I do with my left and right shoulder there is just no way to make it aligned on both sides. My right clavicule somehow protrudes at the end at the center of the body (It look like this

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

    Whew, that was the last one.

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

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

  138. Hi Mark

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

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

    Thank you!

    • Hey Michael,

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

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


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

    • Hey Allen,

      I have completed 3 PRI online courses.

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


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

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

  140. Hi Mark,

    Thank you for your post.

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

    How about glute max? one side or both?

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

    Br. Markku

    • Hey Markku,

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

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


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

    • Hey Nicole,

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

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


  142. Hi Mark,

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

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

  143. Hi Mark

    Thanks for providing such useful resources.

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

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

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

  145. Hi Mark,

    On Youtube, they talk about glute imbalance.

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

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

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

    • Hey Bruno,

      You can start addressing either one of them really.

      Some people like to start on the area which is more prominent.


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

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

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

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

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

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

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

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

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

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

    • Hello Luis,

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

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

      Happy that the blog has been of some help to you :)


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

  151. Hi Mark,

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

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

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

  152. Hey Mark,

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

  153. Hi, I’m on your website and looking at your rotated pelvis page.

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

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

    Thanks for posting this useful information and sorry for my english

  155. Hey Mark,

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

    All the best, thanks!

    • Hey Nikesh,

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

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


  156. Hey Mark !

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

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

    • Hey Antonin! ٩( ・ㅂ・)و

      Great to hear that you are doing much better now!

      In regards to your shoulder mobility, it is very important to reclaim as much internal and external rotation as possible.

      This will help you open up the shoulder joint and create more room in the shoulder joint for other movements like flexion, abduction etc


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

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

    • Hey Douglas,

      You can do it more than 1/day.

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


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

    • Hi Emily,

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

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

      How to fix a Lateral pelvic tilt.

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


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

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

    • Hey Aaron,

      This question is very hard to answer.

      Main reason being that everyone is different.

      Try to focus on small improvements over time.


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

    • Hi there Rory,

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

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


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

    • Hey Sarah,

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

      Check out the post: Scoliosis exercises

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

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


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

    • Hi Raeanne,

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

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

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

      This may be enough to stop your knee collapsing inwards.

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


  164. Hey Mark

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

    • Hello Romana,

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

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

      Now – this is where people get confused.

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

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

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

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


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

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

    Thank you!

    • Hey Jamie,

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

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

      Check out this post for that: Duck feet posture.

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


  166. Dear Mark,

    Thank you for this great content!

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

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

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

    Would be very very grateful for an answer

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

  168. Dear Mark,

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

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

    Thank you!

    • Hey Thomas,

      Thanks for your comment.

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

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

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

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

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


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

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

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

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

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

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

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

      Thank you for your time!

    • Hey Thomas,

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

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

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


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

    • Hi Allen,

      Thanks for the comment!

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

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

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


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

    • Hey Allen,

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

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

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


  171. Hey Mark!

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

    Thank you very much!

    • Hey Gabriel,

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

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


    • Hey Mark,

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

      Thank you very much for all the replies.

    • Hey Gabriel,

      Cheers for your kind donation!

      You can try this exercise as an alternative.

      (See image)

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


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

    • Hi Jo,

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

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

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


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

    • My torso appears to twist t the right some and I’ve been told my head is twisting to the left when relaxed

    • Hey Joy,

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

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

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

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


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

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

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

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

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

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

    • Hey Joy,

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

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

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

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

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


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

  174. Hi Mark,

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

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

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

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

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

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

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

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

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

    • Hey Vasi,

      Thank you so much for your kind donation.

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

      I will personally help you! :)


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

    • Hi Seba,

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

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


  175. Hi mark, thanks for the great post!

    I have a few questions:

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

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

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

    • Hey Karl,

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

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

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

      You can also have an over active WEAK muscle.

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


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

    • Hey Marie,

      Thank you so much for leaving me a comment.

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

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

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


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

    • Hello Ahmed,

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

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


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

    Am I correct ?

    • Hi Albert,

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

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


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

    • Hey Sam,

      I’d go with a left pelvic rotation.

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


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

    • Hello Michelle,

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

      Think about elongating the knee away.

      This will help you sleep in a left pelvis rotation.

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

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


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

    • Hey Greg,

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

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


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

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

  182. Hi MARK

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

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

    • Hey Paula B,

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

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

      This will orientate the pelvis towards the left.


    • Hi Robin,

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

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


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

    • Hey Marc,

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

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


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

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

    • Hi Rajat,

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

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


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

    • Hey Stuart,

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

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


  188. Thank you for putting this great article together.

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

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

    Any advice would be greatly appreciated.


    • Hey Joe,

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

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


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

    • Hey Austin,

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

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

      Are those the muscles you are referring to?


  189. Hi Mark,

    thank you for the information in this amazing post!

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

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

    What do you advise?

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

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

    • Hi Kevin,

      I’m experiencing very similar issues to what you described (popping hip when extending the right leg – especially when laying down, right hip hike, shift in my buttocks when I lay down, and difficulty pivoting my hips to the right when my feet are planted stationary on the floor). Were you able to correct your imbalances? Any advise you could share would be much appreciated!


  190. Mark,

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

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

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

    • Hey Brandon,

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

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

      Does that make sense? Let me know.


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

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

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

      Your information is incredible! Thank you SO very much.

    • Hi Debbie,

      Thanks for your comment.

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

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

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


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

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

    Thanks again!

    • Hey Giorgio,

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

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

      Good luck!


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

  193. Hi Mark

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

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

    Thank you

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

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

    Also, is it ok to do thesw excercises daily?

    • Hi Henna,

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

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

      You can address all issues at the same time.

      You can also perform them daily.


  195. Hi Mark!

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

    Thanks so much for your help and for the tutorial!

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

    • Hey Mikail,

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

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


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

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

    • Hey Zbyszek,

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

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

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


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

  198. Hey Mark,

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

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

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

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

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

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

    Thank you

    • Hey Lily,

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

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


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

    • Hey Megan,

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

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

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


  202. Hey mark

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

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

    • Hey Natalie,

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

      Your pelvis rotation can change from standing to sitting position.


    • Hi Romana,

      Here are some quick thoughts:

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

      2. Address any anterior pelvic tilt or pelvic rotation

      3. Promote more hip external rotation.

      4. Avoid prolonged sitting in low chairs.


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

    • Hey Jayarath,

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

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

      Happy to help where I can :)


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

    • Hey Dennis,

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

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


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

    • Hey Chris,

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

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


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

    Thank you!

    • Hey Geo Chan,

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

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

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

      Over time – it won’t cramp up anymore.


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

    • Hey Megan,

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

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


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

    • Hi Jack,

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

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

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


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

    • Hi Brianna,

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

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


  210. Hi Mark,

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

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

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

      Cheers from a swedish guy!

    • Hey Robert the swedish guy!

      Thanks for the comment.

      All the best with your posture!

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


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

    • Hey Mert,

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

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

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


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

    • Hey Romana,

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

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

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

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

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


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

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

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

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

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

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

  215. Hi Mark!

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

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

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

    Thanks again!!

    • Hey Christopher,

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

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

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


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

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

    • Hey Mark,

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

      You’re exercises really helped me by the way💪

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

      Thank you

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

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

    • Hello Devora,

      Thank you for your kind comment!

      Great to hear that you have 100% pain relief!

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

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


  217. Hello,

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

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

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

    Sorry for my english – not my first language ;)


  218. Hi Mark,

    Thanks again for this great post.

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

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

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

  219. Hey Mark,

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

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

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

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

    Thanks for your time.

    • Hey Ian,

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

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

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


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

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

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

    • Hi Venkat,

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

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


  221. Hi Mark!

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

    Thank you so much again!

    • Hi Sarah!

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

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


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

  223. Hello Mark,

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

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

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

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

    Thank you so much

    • Hello Samer,

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


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

    • Hi Kyler,

      Thanks for your question.

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

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


    • Hey Branko,

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

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


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

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

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

    • Hi Erica,

      There is a possibility that BOTH could be happening!

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


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

    • Hey Steve,

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


  229. Hey Mark,

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

    Thank you

    • Hi Samer,

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

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

      Then move your finger down another inch.

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


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

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

  232. Hello Mark,

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

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

    Thank you in advance

    • Hey Sam,

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

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


  233. Hi Mark,

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

    Thanks again for all the effort


    • Hey Sam,

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

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

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

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

      Hope this makes sense.


    • Hi Mark

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

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



    • Hey Tim,

      Thanks for joining me on the Facebook page!

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

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

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


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

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

    • Hi Kasia,

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

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


  236. Hi Mark,

    First, thanks for this page it’s great.

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

    • Hi Monica,

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

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

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

      But if in doubt, get assessed! :)


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

  238. Hi Mark,

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

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

    • Hi Jess,

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

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


  239. Hey Mark,

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

  240. Hi Mark

    And thank you for publishing this great content.

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

    How much would you charge for a program?


    Samuli Leppilahti

    • Hi Samuli,

      Thanks for your comment.

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

      You can start on one, and go from there!

  241. Hi Mark,

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

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

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

    Sincerely, Naoko

    • Hi Naoko,

      You will need to address both sides.

      (Keep in mind – the exercises will be different on either side, and not the same)


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


  244. Hi Mark,

    Thanks for the detailed information.

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

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

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

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

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

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

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

    • Hi Ashleigh,

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

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

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

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


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

    • Hello Elvita from Ireland,

      Sounds like you have been through a lot.

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

      But here are a few general things you could implement.

      1. Maintain your strength and mobility.

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

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

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

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

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

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

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


  248. Hi,

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

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

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

  249. Hi Mark,

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

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

    • Hey David,

      I recommend targeting one issue at a time.

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

      Which exercises were you having issues with?


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

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

    • Hi Jeff,

      Thanks your comment!

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

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


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

    • Hi Joanna,

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

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

      1) Asymmetrical strength/control between the feet

      2) Unequal weight distribution between left and right

      3) Previous injuries

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


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

    • Hey Stephanie,

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

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

      My vote is for the latter!


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

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

    • Hi Amanda,

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

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

      Hope this helps!


  254. Hi Mark,

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

    • Hi Hayat,

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

      Lateral pelvis tilt is where one hit is higher.

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


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

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

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

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

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

    • Hi Moe,

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

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


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

    • Hello Chris,

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

      This can lead to the symptoms that you described.

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


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

    • Hey Kevin,

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


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

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

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

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

    • Hey Brian,

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

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

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


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

    • Hi Shelley,

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

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

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

      Hope that makes more sense.


  258. Hi Mark,

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

    • Hi Bartek,

      Any postural deviations can lead to your persisting symptoms.

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

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


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

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

    Thank you sir

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

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

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

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


  261. Hi Mark,

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

    Many thanks.

  262. Hi Mark,

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

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


    • Hey Pam,

      My recommendation for you is to prioritise your rehab exercises.

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

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

      GOOD LUCK!


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

      Thx again


    • Hi Pam,

      The exercise on the blog post are designed to correct your misalignment.

      If this is your goal, I would focus on these exercises first.


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

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

    • Hey Cara,

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


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

    • Hey Mason,

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

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

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

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


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

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

    Sorry for all the rambling and good day to you!

    • Hey Nora,

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

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

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

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


  267. Hey Mark,

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

    • Hey Sam,

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

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

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


  268. Hi Mark,

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

    I do have a couple of questions though.

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

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

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

    • Hi Samuli,

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

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


    • Ok thank you :)

      One more question about sleeping position.

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

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

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

  269. 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!

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

  270. 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!

    • Hi Olivia,

      Chiropractic adjustments are fine. (Just make sure they are giving you some good exercise.)

      Your pelvic floor muscles rely on the optimal position of your pelvis inlet/outlet. Pelvic rotation can influence this.

      Also see: How to fixed flared ribs.


  271. 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.
    Waiting for your reply.

  272. 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.

  273. 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?

    • 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.


  274. 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 !

    • 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 :)


  275. 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 .

    • 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.


    • 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!

  276. 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!

    • 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!


  277. 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?


  278. 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.

  279. 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.

    • 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


  280. 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.

  281. 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.

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

  282. 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?

    • 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.


  283. 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

    • 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.


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

  285. 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

  286. 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

    • 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.


  287. 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

    • 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.


  288. 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 .

  289. 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

    • 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.


  290. 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!


    • 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.


  291. 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.

  292. 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 .

  293. 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.