How to fix a Twisted spine

twisted spine

A twisted spine is where the torso is rotated towards one side.

It involves rotation of the lumbar and/or thoracic spine.

This can lead to:

  • Symptoms (such as pain and tightness) occurring on one side of your body
  • One shoulder in a more forward position
  • Asymmetrical posture
  • Uneven muscle development and strength

The content presented on this blog post is not not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only.

For more information: Medical disclaimer.


How to fix a twisted spine

Before starting the exercises: Make sure to address the following 2 points:

1. Address Pelvis Rotation

rotated pelvis

Since the torso is directly connected to the pelvis, any rotation in the pelvis will result in the spine being orientated in a twisted position.

Before you start any of the exercises to fix your twisted spine: Make sure that your pelvis is in a neutral position!

(Note: In some people – fixing the position of the pelvis will automatically improve the twisted orientation of the spine.)

How to tell if your pelvis is rotated:

a) ASIS method

Instructions:

  • Stand with your feet shoulder-width apart and level with each other.
  • Locate the Anterior Superior Iliac Spine (ASIS).
    • These are the pointy bones that are located at the front of both of your hips. (see above)
    • (Use Google if you are not sure where they are.)
  • Place a finger at the front of each of these bony land marks.
  • Question: “Is one side more in front of the other?”
Results:
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.

b) Thigh position

Instructions:

  • Stand with your feet shoulder-width apart and level with each other.
  • Look down at the front of your thighs.
  • Question: “Is one thigh more forward as compared to the other side?”
Results:
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.

(Note: Having your knee bent may give inaccurate results.)

c) Buttock position

twisted pelvis

Instructions:

  • Stand with your feet shoulder-width apart and level with each other.
  • Take a downwards facing shot of the back of your hips.
  • Question: “Is one butt cheek more forward?”
Results:
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.

(Note: Having uneven glute muscle size may give inaccurate results.)


How to Fix a Rotated Pelvis:

I have covered every exercise that you will need to do in this blog post: 
How to Fix a Rotated pelvis.


2. determine the direction (and level) of your twisted spine

At this stage – I am going to assume that your pelvis is in a neutral position (ie. not rotated).

The next step is to determine which direction and the levels your spine is twisting towards relative to the pelvis.

Note: I have listed 6 different tests to help you determine this.

(The more tests that confirm the same finding, the more reliable the result.)


Starting position for all tests:

  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.

a) Belly button

(This tests for any rotation involved at the Lumbar spine.)

Instructions:

  • Look down at your belly button.
  • Question: “Which direction does it face?”
Results:
The side as to which the belly button is facing suggests that your Lumbar spine is twisting towards that same side.

(Note: Asymmetrical tension in the abdominal region, past abdominal surgeries etc can affect the position of the belly button.)

b) Lower ribs

(This tests for any rotation involved at the Lower Thoracic spine.)

Instructions:

  • Place your finger on the same points of the lower ribs. (see above)
  • Aim for Rib 7 or 8 if you know how to locate and trace yours ribs accurately.
  • Question: “Is one side more forwards?”
Results:
The side which is further behind is the side the LOWER Thoracic spine is rotating towards.

c) Chest region

(This tests for any rotation involved at the Middle Thoracic spine.)

Instructions:

  • Place your finger tips on the same points at the front of the rib cage.
  • Look downwards.
  • Question: “Is one side more forwards?
Results:
The side which is further behind is the side the MIDDLE Thoracic spine is rotating towards.

d) Sternal end of clavicles

(This tests for any rotation involved at the Upper Thoracic spine.)

Instructions:

  • Place your finger tips on the sternal ends of the clavicles. (see above)
  • Question: Does one side feel more forwards?
Results:
The side which is further behind is the side the UPPER thoracic spine is rotating towards.

e) Shoulders

how to tell if you have a twisted spine

Instructions:

  • Look down at the front of your shoulders
  • Question: Is one shoulder more forward than the other?
Results:
The net rotation of the spine is towards the the side that is further behind.

(Note: The results can be skewed if you have Rounded Shoulders or Uneven Shoulders.)

f)  Downward shot of the back

rotated torso

Instructions:

  • Take a photo from the above head position.
  • Find the line of your pelvis. (Orange line)
  • Find the line of your torso. (Red line)
  • If these 2 lines are not parallel, then you have a rotated torso relative to your pelvis.
Results:
The net rotation of the spine is towards the the side that is further behind.

(Note: Uneven muscular bulk can give the illusion of a rotation.)

Exercises to fix a Twisted Spine

Note: The following exercises address a twisted spine that is rotated towards the RIGHT side.

(If you have a spine that is rotated to the left, do the same exercises but on the other side mentioned.)


Read this:

  • As the spine can rotate and counter-rotate at multiple levels, it would be impossible for me to cover all of these different combinations.
  • Which specific muscles you need to target is really dependent on which level of the spine is your rotation coming from.
  • Focus on the muscles that are relevant to you.
  • Although I have listed all of the main muscles that are responsible for twisting the spine, you do not need to address them all!
  • You will need to do a bit of experimentation on yourself and see what works for you.

1. Releases

Instructions:
  • Place a massage ball directly underneath the target muscles.
  • Apply as much of your body weight onto the massage ball as tolerated.
  • Make sure to cover the entire length of the muscle.
  • Continue for 1-2 minutes.

Muscles to release on the RIGHT side:

Target muscles
(Note: Look on Google to see the exact location of these muscles!)
  • Erector spinae (Iliocostalis, Longissimus)
  • Latissimus Dorsi
  • Internal obliques
  • Intercostals (Thoracic spine)

a) Longissimus/Iliocostalis

b) Latissimus Dorsi

c) Internal oblique

d) Intercostals

Muscles to release on the LEFT side

Target muscles
(Note: Look on Google to see the exact location of these muscles!)

 

  • External obliques
  • Rotatores/Multifidus
  • Psoas (Lumbar Spine)

a) External obliques

 

b) Rotatores 

2. Stretches

Muscles to stretch on the RIGHT side:

a) Iliocostalis/Longissimus

Instructions:

  • Sit down on a chair.
  • Hunch forwards as much as possible.
  • Place your left hand at the back of your head.
  • Place your right hand on the outside of the left knee.
  • Pull your head down in the direction of the left knee.
  • Whilst maintaining this pressure, start to bend your torso towards the left knee.
  • Aim to feel a stretch on the right side of your back.
  • Hold for 30 seconds.

b) Latissimus Dorsi

Instructions:

  • Assume the position above.
  • Hold onto a door frame with your right hand.
  • Whilst anchoring your legs as shown, aim to bend your mid section as much as possible.
    • Use your body weight to sink into the stretch
  • Twist your pelvis away.
  • Aim to feel a stretch on the right side of your torso.
  • Hold for 30 seconds.

c) Internal Obliques (Front)

(For Lumbar+ Lower Thoracic spine.)

Instructions:

  • Lie down on your stomach.
  • Keep your pelvis connected to the floor.
  • Push your belly button into the floor.
  • Prop yourself up onto your hands (or elbows) and arch backwards.
  • Turn your torso towards the left.
  • Aim to feel a stretch in the Right abdominal region.
  • Hold for 30 seconds.

d) Internal obliques (Back)

(For Lumbar+ Lower Thoracic spine.)

 

Instructions:

  • Whilst standing, lean all the way over to your left side.
  • Twist your torso towards the left by placing your hands on your left knee.
  • Allow your right leg to lift and dangle.
    • Keep it relaxed!
  • Allow gravity to pull your right leg down.
  • Rotate your pelvis towards the right.
  • Aim to feel a stretch in the right side.
  • Hold for 30 seconds.

e) Intercostal

Instructions:

  • Place your right hand on top of a table.
  • Lock your elbow straight.
  • Lean some of your weight into the right hand.
  • Glide your torso towards the right.
  • Aim to feel a stretch on the right side of your rib cage.
  • Hold for 30 seconds.

Muscles to stretch on the LEFT side:

a) Psoas
(For Lumbar spine rotation.)

hip flexor stretch

Instructions:

  • Assume the lunge position with your right leg in front.
  • Perform a posterior pelvic tilt
    • “Tuck your tail bone underneath you” 
    • Keep your glutes contracted.
  • Make sure that your pelvis is facing forwards.
  • Lean your torso away from the side you are stretching.
  • Turn your torso towards the left.
  • Aim to feel a pulling sensation at the front of your left hip.
  • Hold for 30 seconds.

b) External obliques (Front)

(For Lumbar+ Lower Thoracic spine.)

Instructions:

  • Stand with a wide stance.
  • Bend your torso towards the right.
  • Reach your left arm backwards as you twist your torso towards the left.
  • Aim to feel a stretch in the left front abdominal region.
  • Hold for 30 seconds

c) External obliques (Back)

(For Lumbar+ Lower Thoracic spine.)

Instructions:

  • Lie down on your back with your arms spread out on the floor.
  • Cross the left leg across the body
  • Aim to feel a stretch in the left back region.
  • Hold for 30 seconds.

3. Joint mobilization

If your joints are stiff, it will make it very difficult to introduce any change into the twisted spine.


a) Spinal Segmentation

 

Instructions:

  • Whilst standing, wrap your arms around an exercise ball as much as you can. (see above)
    • Try to get your fingers tips to touch.
  • Starting from the neck: Proceed to round your spine down one vertebra at a time all the way to the pelvis.
    • Think about: “Creating a wave in your spine”
  • From here, reverse your movements back to the beginning.
  • Remember to go slow!
  • Repeat 20 times.

b) Rotation

spinal rotation exercises

Instructions:

  • Sit down on a chair.
  • Place your hand on the outer side of the opposite knee
  • With the other hand, grab onto the back of the chair.
  • Rotate your spine. (Look behind you.)
  • Use your hands to help push you further into range.
  • Oscillate in this position for 30 repetitions.
  • Repeat on the other side.

c) Side Decompression

Instructions:

  • Sit on your side whilst leaning on your elbow or hand.
  • Bow your torso towards the floor.
  • Aim to feel a stretch at the side of your torso.
  • To increase the stretch, take deep breaths into the area of stretch.
  • Hold for 30 seconds.
  • Repeat on the other side.

If you would like more exercises to help get your spine moving,

Check out this blog post: 17 Thoracic spine exercises.


4. Strengthening exercises 

Aim to move at the levels where your rotation is originating from (ie. Upper vs Middle vs Lower torso).


Target muscles:

Left side:

  • Internal obliques
  • Latissimus dorsi
  • Intercostals
  • Erector Spinae group

Right side:

  • External obliques
  • Rotatores

a) Wall twists

(For Middle to Upper Thoracic rotation.)

Instructions:

  • Assume a wall plank position.
  • Keep your pelvis and belly button facing forwards at all times.
  • Twist your torso towards the left.
  • Repeat 30 times.

b) Rotation

 

Instructions:

  • Assume the 4 point kneel position.
  • Do not move the pelvis.
  • Using your left hand, reach over and behind you.
  • Aim to rotate in the area where your rotation is originating from.
  • Aim to feel the muscles in the left side of your back.
  • Repeat 20 times.

c) Rotation (4 pt kneel) 

Instructions:

  • Assume the 4 point kneel position.
  • Do not move the pelvis.
  • Using your right hand, reach under and towards the left.
  • Aim to rotate in the area where your rotation is originating from.
  • Aim to feel the muscles in the right side of abdominal region.
  • Repeat 20 times.

d) Seated rotation

strengthening exercises for a twisted spine

Instructions:

  • Sit up right on a chair.
  • Keep your pelvis level:
    • Maintain equal weight distribution between each hip.
    • The knees should be level.
  • Cross your hands over your stomach.
  • Proceed to rotate your torso towards the LEFT.
    • Do not initiate this movement with your left shoulder blade.
    • (Do not let the hands/arm slide over your belly.)
  • Aim to rotate in the area where your rotation is originating from.
  • Hold for 5 seconds.
  • Repeat 20 times.
  • Perform 3 sets

e) Seated rotation with resistance

Instructions:

  • Sit up right on a chair.
  • Keep your pelvis level:
    • Maintain equal weight distribution between each side.
    • The knees should be level.
  • Using both hands, hold onto a thick resistance band that is anchored to your right side. (see above)
  • Proceed to rotate your torso towards the LEFT.
    • Do not initiate this movement with your arms.
    • Your arms should stay in line with the center of your body at all times.
  • Aim to rotate in the area where your rotation is originating from.
  • Hold for 5 seconds.
  • Repeat 20 times.
  • Perform 3 sets

f) Pallov press hold

Instructions:

  • Sit up right on a chair.
  • Keep your pelvis level.
    • Keep equal weight distribution between each side.
    • The knees should be level.
  • Using both hands, hold onto a thick resistance band that is anchored to your right side. (see above)
  • Center your torso:
    • Belly button facing forwards
    • Rib cage equal on both sides
    • Sternal ends of collar bone equal
  • Extend your arms directly in front of you.
  • Do not let the resistance band rotate you to the right side.
  • Hold for 5 seconds.
  • Repeat 20 times.
  • Perform 3 sets.
  • Progression: Increase the resistance.

5. Posture Reset

The goal of this exercise is to have the left and right side of your back EQUALLY in contact with the ground.


Instructions:

  • Lie down on the floor.
  • Support your legs in the 90/90 position.
  • Use a thin pillow for your neck. (if required)
  • Rest your arms in the “T” or “Y” position.
  • Aim to have your ENTIRE back completely FLAT on the floor.
  • Relax in this position for 15-20 minutes.

6. Avoid bad habits

There is absolutely no point in performing all of these exercises if you continue to place your body in the position which has lead to your twisted spine in the first place!


Here are some suggestions:

a) Workstation ergonomics

Place your computer screen and keyboard directly in front of you.

Avoid twisting your body to look at a screen.

b) Sleeping position

I generally encourage people to sleep on their back.

The reason being – it promotes the most symmetry of the body.

c) Sports

If you are involved with a sport which requires you to mostly rotate to one side (e.g Tennis, Rowing etc), it is a good idea to balance out the other side with the recommended exercises!

d) Driving

Be aware that reaching out to hold onto the steering wheel with one hand can lead to a twisted spine.

7. Maintaining neutral spine

Pay more attention to the position of your torso.

Here is a quick way to check if your torso is in a neutral position:

Check points:

  • Belly button facing forwards.
  • Front of rib cage equal.
  • Shoulders level

Note: I don’t want you to think about the position of your spine ALL of the time.

(This is an easy way to get overwhelmed!)

… Just be more aware of when you could make a small adjustment to your posture.

Keep in mind – the exercises will help keep your spine in a more centered position naturally over time.

8. Other things to consider

scoliosis

Along side having a twisted spine, it is common to have side bends in your spine as well.

If you also have side bends in your spine, please check out the following blog post:

Check out this post: Scoliosis exercises

9. Understanding counter-rotation

With a twisted spine – it is common for counter-rotation to occur at certain parts of the body.

This is your body’s automatic attempt to:

  • a) “de-rotate” your spine and
  • b) keep your head level.

The areas that compensate for the rotation in the spine are generally where people will experience their pain.

Main areas:

a) Neck

The neck can attempt to compensate for a twisted spine.

For example:

For a twisted spine to the RIGHT:
The muscles that rotate the neck to the LEFT will be recruited to keep the head more level.

As a result – pain can develop in the following muscles:

Left side:

  • Semispinalis
  • Posterior scalenes
  • Levator scapula
  • Sub-Occipital

Right side:

  • Sternocleidomastoid
  • Upper trapezius
  • Anterior scalenes

b) Shoulder blade

The shoulder blade can attempt to compensate for the twisted spine.

For example:

For a twisted spine to the RIGHT:
The muscles that control the LEFT shoulder blade will be recruited to bring the shoulder backwards.

As a result – pain can develop in the:

c) Spinal segment above the rotation

This is where a particular section of the spine has attempted to partially/fully/over counter-rotate the twist in the spine.

For example:

For a twisted spine to the RIGHT:
The muscles on the LEFT side of the back will be recruited to counter-rotate the section above where the twist occurs.

As a result – pain can develop in the muscles that rotate the torso towards the left:

Left side:

  • Erector spinae
  • Latissimus dorsi

Right side:

  • External obliques

What does this means for you?

If your symptoms predominantly occur on one side of the body, addressing your twisted spine may help completely eliminate your symptoms!


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!

53 thoughts on “How to fix a Twisted spine”

  1. Hi Mark,

    Would like to ask that after I examine from your guide here, I should be twisted to left and my right hip is hike. But why my rib hump in lumbar area is on left instead of right? If I try exercise to bend to right or rotate to right then my hump become bigger and obvious. Is it wrong ?

    Thank you Mark

    Reply
  2. Hi Mark.
    I got lumbar plus thoracic scoliosis.
    Lumbar part is more severe, about 65 degree. My right hip higher n I feel my belly more turn to left. I see all your exercises look very useful but as there are to many,could you advise which I should start first? Is it rotate back my hip first to make it even first? What else i should follow you to do ?
    My last hope to do exercise to avoid further curve worsening. Otherwise, surgery is the only way for me which is I scare so much.
    Thanks you in advance

    Reply
  3. So my left foot is low arched and right high arched indicating that my pelvis is rotated to right but my upper spine is rotated to the right is this possible

    Reply
  4. Hey Mark, nice assessment and exercises!
    I do have a question about the Walltwists. Is this exercise more of an isometric contraction with both forearms remain in contact to the wall or do I actually rotate my upper spine and leave the wall with one arm?

    Reply
    • Hi Chris,

      For the wall twist, you will want to keep the forearms anchored to the wall and belly button facing forwards as you twist your middle to upper spine towards the desired side.

      Hope this makes things clearer.

      Mark

  5. Hi Mark I am using a translator
    Forward Head Posture
    Rounded Shoulders
    Twisted Spine
    Flat Back Posture
    Flared Ribs
    Rotated Pelvis
    Knee Valgus
    Should I do all the exercise if I have any of the above symptoms? But it’s so hard and painful
    If I have to do all the exercises, can you tell me the order? Thanks Mark

    Reply
    • Hi Jung,

      It would be too overwhelming to do all of the exercises for all of the mentioned postural issues.

      I would start with 1 area first and go from there.

      Mark

  6. Hi Mark,

    I have been doing a couple of different exercises like the APV. And I am also trying to see other situations that I can address together. So I wanted to ask you if you could help with the possibilities in the current situation: when doing the ring dips, my body (belly and chest + shoulders) twists to the left and I really can not turn the ring out with my right hand, I start to feel it in the front of my shoulder and like the shoulders wants to go to the neck, whilst the left I can turn out normally. I do not have spotted anything critical regarding the pelvis.

    Sorry, forgot to mention that I have less rotation to my right side, I generally feel my right shoulder blade forcing to go further.

    Thank you very much in advance for all your support and posts, they are very helpful and informative.

    Reply
    • Hi Gabriel,

      How is the mobility of your shoulder extension?

      If you keep both arms straight and extend at the shoulders, does it feel the same or is one side more tight?

      Reason why I ask is that uneven shoulder mobility can make the torso twist when performing a dip.

      Mark

    • Hi Mark,

      Apprecciate the response. By attempting the extension, the difference I felt is that my right triceps started to work hard. Does that mean something to work on?

    • Hi Gabriel,

      If there is an imbalance between the left and right, it could suggest some asymmetries of the shoulder joint itself, or perhaps even the scapula position.

      Mark

  7. Hey marc just wondering about the lats because when i do pull ups or chin ups under neath my shoulder blade hurts and im rotated to the left???

    Reply
    • It doesnt hurt during the actual excercise its more after the excercise right underneath the shoulderblade basically where my rib hump is. Basically where you describe about twisting like a knot and the muscles under the shpulderblade and rotator cuff

    • I should add that my right shoulder is internally rotated, thanks for your knowledge. And trying to help me through this.

    • Hey Chad,

      If your torso is rotated to the left and your right shoulder blades is painful after the pulls up, this could be due to the muscles in this area over working.

      Make sure that yor torso is neutral when doing your pulls up should help.

      If pain persists, this blog post will help: Shoulder blade pain.

      Mark

  8. Hey mark thanks for answering all these questions in a timely manner, quick question if your rotated to the right like you describe why would you want to strengthen the lats on the left side? Your left shoulder would usually be more forward if your rotated to the right and your lat is a muscle that pulls your body forward which i know you know. Just wondering if im missing something thanks marc

    Reply
    • Hey X,

      What a great question.

      The lats have quite a few actions. (shoulder extension, adduction, internal rotation)

      However- The main action when addressing a twisted torso would be to work on spinal rotation.

      As you can see in the suggested strengthening exercises, there are no specific exercises addressing the shoulder. (The arms/shoulders are used to help guide the rotation in the spine)

      Hope this makes sense!

      Mark

    • It certainly makes sense i had left shoulder surgery as well and i believe i have rotated to the left because my right side is over compensating, so i kept thinking doing lots of pull ups would pull my right shoulder back because basically all muscles getting hit on pull ups work your upper back muscles which help pull your shoulders back but right shoulder still internally rotated, i have mild scoliosis 12 degrees s shape and never had pain until a year ago, i didnt even know i had it til year ago, now im in pain everyday usually sitting i do have a rib hump now which i dont understand because i never did before, i can feel it now in between my shoulder and torso, they did check make sure my scoliosis hadn’t increased and they say no so im pretty lost

  9. Hi mark I have the exact same issues explained here because of having a pronated foot and ankle on the left side I just start wearing orthotics they seem to be helping also a lot over my pain has vanished but I’m still having tightness in the right side of my neck and right hip

    Reply
  10. Hi Mark, when I’m sitting before and after the exercises, I’m assessing the imbalances (e.g. one rib more forward than the other) and adjusting my body more to the left to correct it but there’s a good deal of discomfort. Is it okay when trying to sit up straight to do this or is it best to not try and force it it into the right position and just sit up normally and let the exercises alone correct the imabalances? Thank you!

    Reply
    • Hey Jacob,

      Don’t force it, but be aware of your position.

      If the exercises are working over time, it should naturally return to the neutral position.

      Mark

  11. Hey mark how are you?
    Can you please tell me what this condition is called? Since I have all these problems tilted head one rib forward and other rib inward same goes for my back to and I have tilted pelvic one leg shorter than the other and one shoulder more forward than the other all of these also affected the symmetry of my face. But still my doctors says I dont have scoliosis and they dont pay heed to what I explain them. Please tell me what this condition is called?

    Reply
  12. Hi Mark thank you so much for making all of this great information available in such an easy to understand, concise presentation. Can I ask, I have a twisted spine and flared rib cage (both on the right) and funnily I then have trouble with the left side of my neck. Is it correct in saying that one reason why my left side of my neck feels so out of alignment and weak is due to the troubles with my spine (how it twists to the right)? I have a slight asymmetry to the left side of my face and my right side of my body and face both appears and feels stronger, is this all possibly interlinked? Thank you again!

    Reply
    • Hey Jacob,

      Absolutely possible!

      If there is any difference in the body, I would always look for some sort of rotation and/or tilt in the body.

      If you are twisted to the right, the left side muscles naturally need to work to try to support this right rotation orientation. As a result – the left said can be symptomatic.

      Mark

  13. Hey marc you explain the seated rotation with resisitance of only doing it to right but im rotated slightly to the left so should my band be anchored to the left and pulling to the right u seem very smart you shpuld do you tube videos

    Reply
  14. Mark sir , Below are the abnormalities due to which I feel discomfort while seating , sleeping & even while doing push-ups .
    I) head is tilted.
    II) right shoulder is lower & rotated inward.
    III) right side chest is protruding near sternum while left is depressed .
    IV) Spine & pelvis are also rotated.

    Overall , My whole body is asymmetric. I feel very sad about my posture …I can’t even wear t-shirt because of that issue. Due to discomfort in body , I am unable to focus on study . Sir , Please help me…I have shown these defect to many doctors in India .. but they say, It’s normal but I know it’s not normal , it is affecting my day to day life and also my personality.

    Reply
    • Hey Shubham,

      You can start with balancing out the pelvis and see if that helps with the asymmetry of the torso.

      If the torso is still twisted, you can try out the exercises mentioned in the blog post.

      If your right shoulder is lower, It may be due to some side bending of the torso. (See: Scoliosis Exercises)

      This may also affect the head tilt.

      Mark

  15. Hie mark! My right side is forward so please tell me which side i should do these exercices as m little confused plzz

    Reply
    • Hi Amanat,

      1. Address any pelvis rotation first.
      2. If your torso is still significantly twisted to the left (ie your right side is forwards), address the muscles that rotate the torso to the right (back to neutral)
      3. Pay attention to how you are sitting every 1 hour or so. You don’t want that right side coming too far forwards to encourage this twist.

      If in doubt or not sure of what to do, best to see your health professional who can provide you with a much more detailed assessment.

      Mark

    • Well, I checked again and if I press harder to see how the bones are on my hip, they seem to be fine. It’s in the muscles where I can see that the right hip has more of an anterior slant than the left one. My hips are more to the right side because of the scoliosis. My buttocks are very uneven, the left one has barely any muscle tone. The right one has more developed muscles, but it is also more slanted than the left. I guess I should do the twisted spine series since it seems my hips are not rotated. Is there a way to address the uneveness of my hips? Also should I try to improve the anterior tilt before doing the twisted spine exercises? I will probably be releasing for a while because everything makes my muscles hurt, but I’m looking for a way to address my spine since that is what is causing all the other problems. My side curvature doesn’t even look that bad. The rotation is what makes my body very uneven. Thanks again!

  16. I have lumber and slight toracic rotation to the right, but my hips tests are failed for twisted pelvis. I think I have anterior lift, but only on the right hip. In what order should I do the exercises, address the lateral tilt first? I have lumbar scoliosis with rotation towards the back on the same side as the curve (left lumbar, right hip is anterior probably as compensation).

    Reply
  17. Hey mark i have anteriar tilt as my upper body is forward and legs backward and rotated pelvis and rotated same side shoulder too… please help me and what all is causing this, m really very scared

    Reply
  18. Mark,
    My right hip is high and and internally rotated, tight right thigh, right leg longer, extremely tight right psoas. I feel !like the top front of my left hip is back more than the right. I’m not sure where to start, can you help? I have been commuting to work for a year, recently retired at 50. Need my back, back in shape. Thanks

    Reply
  19. Hey mark if I have spinal fusion removal and remove the hardware, will my spine be able to move around with no limitations?

    Reply
    • Hi Musaab,

      Honestly – I have not seen someone who has had the rods removed before.

      You can get the rods removed, but the Surgeon would have removed the discs between the vertebra to fuse the bone together.

      This would mean there would be poor movement in this area.

      Mark

    • Hi Amanat,

      If one leg is more forward than the other, I would think that you would have a pelvis rotation.

      If that is the case – it might be an idea to focus on the pelvis first and see if that improves the torso.

      If not – focus on the torso.

      Mark

  20. now i am trying to fix my spine rotation quite a while but it won`t get better for real. i have almost no tension in my right pectrorals. also problems in my forearms and lower legs. i cannot hinder my elbows from out flaring during pushing excersices and both of my tibias is offset to the laterals but on my right leg i have a huge valgus. slowly i will have depressions because of that all.

    Reply

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