I recently got this email and thought I’d put up my response as a post.
Hey Brian.
I have been reading through your blog, and I have to say you have some very good insights on “pain” haha. I have been using that internal ration movement from your subscapularis strengthening article. It seems like just what I needed! I have been doing it the other way with the elbow down to the side as everyone kept saying to perform it that way, and as you said it just wasn’t working.
There is another issue I would like to get your input on. How would you fix a lateral pelvic tilt on someone? With me specifically my left hip is hiked up more than my right, which always causes me some pain in my lower back, and is always tight. The right side of my back is fine though.
Of course there are a host of other problems that come with this, but to just to keep it simple as you probably already know the problems that come with this.
So how would you go about fixing this issue on someone Brian?
Hey Mark,
Thanks for the words. Glad my stuff as been of help to you.
Re: Correcting a lateral pelvic tilt
I’m going to rattle off some random thoughts on this.
Make sure it’s not structural
This is really rare, but sometimes the person has a lateral pelvic tilt because one leg is longer than the other. It’s important to assess whether the person has a true leg length discrepancy or just muscular imbalances. For more on how to assess leg length check out Properly assessing leg length differences.
If there is a true difference, some type of orthotics may be necessary.
Exercises / stretches that can give some immediate relief
Like you mentioned, some lower back pain can often accompany this, and it’s typically more on one side. Often the side that is getting “scrunched” together.
To elongate things, and give some relief to the lower back, I like to do the Backward Rocking stretch and Toddler Squat.
This will often give people some immediate relief when they’re extending or rotating the lower back too often. (Like in a lateral pelvic tilt.)
Stop obsessing over the gluteus medius
While this muscle is certainly important, it’s not the only factor in a lateral pelvic tilt. And simply strengthening the muscle through Monster Walks, Side Lying Leg Lifts, Hip Hikes, or whatever, is not a treatment. It may be a (small) part of the treatment, but it’s not THE treatment.
Never mind the fact most people’s form on glute medius exercises are horrendous. Most often people are actually exacerbating their issues; not resolving them. For an extensive write-up on training the glute medius check out My visit to the Washington University in St. Louis.
Because while people seem to understand the glute medius can pull the hip down (preventing the hip hike), they forget there are also muscles that pull the hip UP.
Pay attention to the abdominals
The obliques play a big factor here, as they can hike the hip up. I’m not going to go over much anatomy here; just keep this in mind for the following.
Pay attention to side bending
Excessively leaning or side bending to one side can be a big factor in a lateral pelvic tilt. For instance, if you’re always driving like this:
Or if you’re always leaning on one elbow. Whatever it may be. I see these sorts of things a lot.
Sleeping
This is more of an issue in women than men. Look at the sleeping position of a woman with wide hips.
See the curve of the top side? And the lateral pelvic tilt accompanying?
This brings me back to the futility of solely going after the glute medius. You can do all the Jane Fonda leg lift shit you want, but if you’re sleeping with that dramatic of a side bend / pelvic tilt hours upon hours every night, you aren’t going to get anywhere.
For more on sleep positions, like how to correct this, check out Sleeping without pain.
Training considerations
Because there is almost assuredly a strength discrepancy going on at the abdominals, specifically the obliques, it’s a good idea to train these muscles and even things out. Planks, side planks, pallof presses, are all good ideas here. Crunches, bicycle crunches, ANYTHING RESEMBLING TWISTING, are not good ideas.
Other things to look at are the ABductors and ADductors. When there is a laterally tilted pelvis, on the side that is hiked up the abductors are long / weak but adductors are tight / overactive. On the other side the abductors are tight / overused; adductors weak / need more work.
This is because when the hip is hiked up that side’s leg is ADducted, while the other leg is ABducted.
The “complicated” treatment
While various exercises can help things, in the end, you need to figure out where / when you are side bending or laterally tilting your pelvis.
And then… *drum roll*…
Stop side bending or laterally tilting your pelvis during those times.
Hopefully this gives you some ideas Mark.
sean marshall
January 20, 2013
Reddy, this is very interesting and sort of hits home. My sister Annie was a college distance runner, and in her senior season her athletic trainer attempted to “fix” her lateral pelvic tilt by adding inserts to one of her running shoes. This turned out to be a horrible idea, because the tilt was “structural,” as you put: Annie’s one leg was simply longer than the other. What ensued from this terrible idea was madness and a host of other injuries that eventually put her out of college running. In short, your advice might have been helpful at the time.
reddyb
January 21, 2013
Sorry to hear about your sister Sean.
Unfortunately, not everyone is built for certain sports, particularly women. And as you mentioned, many times trying to alter someone’s structure just makes matters worse.
You may correct one issue, but at the expense of opening up many others.
Albert
March 28, 2016
Hey man I need help I’m a collegiate distance runner. This might be pretty long. So for about 3 years now I’ve had lower back pain on only the right side of my lower back. I can twist perfectly and pain free to my left side but too my right side I am very restricted and I get a sharp pain. I’ve visited 2 chiropractors but they haven’t helped and also had an MRI but they said my spine was fine (Thank God) but I was able to see a PT and he told me I have a leg discrepancy. My left leg is shorter than my right. He gave me a heel lift and orthotics to wear but as I read that such things could make other things go wrong. I don’t feel balanced out and the right side still hurts. I’ve really tried strengthening my left leg by doing one leg squats and I feel like it has helped that leg strength wise. I also had really weak toes on my left leg but I have strengthened them as well. I just want for the pain In my back to go away and be able to run normally and just have lactic acid to deal with like the majority of the other runners. This may sound dumb but I say “pain in my back” but i cant really pin point it when I twist I can’t tell if it’s right on my back or on the side where my obliques are .I hate running 5 and 10ks with my back hurting for more than half of the race. I feel that this has messed me up and I could be running way faster. Any suggestions for any of my problems. I’m 18 at the moment and I don’t want to live like this anymore. If you help me feel great I will forever thank you man.
reddyb
March 29, 2016
Hey Albert,
Sorry to hear about the issue you’ve been having.
There is link in this post about leg length discrepancy you may want to take a look.
Overall, this is really something I’d recommend entertaining the remote client process for: http://b-reddy.org/2013/06/20/the-remote-client-process/
angie
February 1, 2013
Reddy,
I have a lateral pelvic tilt, to the left, all my pant legs, inseams, or if I am wearing a skirt rotates to the left “counter clock wise”… After many sessions and wasting money on PT…. I realized all the stretching and strengthening was not working because of how I use my body on a daily basis. It was so refreshing to see this in your blog. I only wish PTs, DCs and Trainers would stress the importance of daily posture.
-angie
reddyb
February 1, 2013
Thanks Angie; so do I!
Kyle
February 10, 2013
Hello Reddy.
I have been diagnosed with a pelvic tilt which was about an inch higher on the right, however it appears my left glutes are considerably weaker (I can hardly clench my left one) Does this make any sense? From your blog I seem to think it should have bee the other way about. The twisting is reeking havoc with my pelvic floor.
reddyb
February 11, 2013
Yes, that makes sense.
A lateral tilt isn’t necessarily indicative of how the glute max is working as a hip extensor. (Keep in mind “glutes” can mean multiple muscles.)
If you look at the guy in this post http://b-reddy.org/2013/02/06/example-of-a-postural-assessment-2/
You can see his right hip is hiked up, but his left spinal erectors are overdeveloped. When the lumbar erectors -especially on one side- are over developed it is a sign the glute might not be working optimally. Jeremy (from that post) has issues with his left glute as well.
John K
April 22, 2013
Hi Reddy, I am a volleyball player that has a posterior tilt in my right hip. I believe it has been this way for some time and is beginning to cause some real pain. I am seeing a chiropractor to help adjust it for now. Besides adjusting my sitting and sleeping posture what else can I do to speed up getting my hips lined up again. I play 5 days a week an am looking forward to getting back into strength training asap.
reddyb
April 29, 2013
Hey John,
Sorry, I just saw this.
Adjusting the sitting and sleeping are two very big things. By changing how you are 23 hours of the day you’re going to have a bigger impact than adding some exercises.
The side lying lift is one exercise, when done properly, can help.
Really, any exercise can help this. It’s not so much what you do but how you do it.
If you’re prone to tilting laterally during a squat, then not tilting laterally during a squat can be an exercise. See here: http://b-reddy.org/2013/04/16/an-example-of-how-important-your-sleep-positioning-can-be/
Ro
July 29, 2013
Hello, i seem to sleep on my right side recently, my right hip is tight and i think tilted upwards so so should sleep on my left to balance it out? Can you please explain which is which in the sense that if my right hip is tight and tilted upwards, does that mean i tend to lie more on my right side or does that mean i lean more on my left side, pushing my right hip up?
reddyb
July 29, 2013
Hey Ro,
Typically, a person who sleeps on their left side will have a right hip “hiked.” There is an example in this post: http://b-reddy.org/2013/04/16/an-example-of-how-important-your-sleep-positioning-can-be/
Other factors come into play when sleeping though. The hardness of the mattress can change things. I go over this in my ebook on sleep positioning: http://b-reddy.org/2012/08/06/sleep-with-less-pain-tonight/
I’m not sure what you mean by your hip being “tight.” Feel free to elaborate.
As far as what your situation means, it’s very hard to say without seeing you. Sleep positioning is only one part of the equation. Your sleep positioning may be completely fine, but how you sit at a desk might be in the exact tilting you’re describing. For instance, leaning to your right brings your shoulder and hip closer together, manifesting in a right hiked hip.
The overall principle is what matters: Find when you’re tilting, and eliminate it. The best way to figure out what you’re doing during the day is simply pay closer attention. Some people will use a diary and check off every time they lean one direction. Whatever works.
Todd
December 8, 2013
Thanks a lot for the post. I’m not sure though if my abductors and adductors have the tight/weak relationship you mention because although my right hip is hiked up, I shift my weight to the left when I’m standing. I assume I do that naturally to balance out the hips. I’m now conscious of that and try to keep myself balanced, but I had that habit for a long time. “When there is a laterally tilted pelvis, on the side that is hiked up the abductors are long / weak but adductors are tight / overactive. On the other side the abductors are tight / overused; adductors weak / need more work.” Do you think that still applies for me?
reddyb
December 10, 2013
Hey Todd,
Tough to say. You may not shift your weight enough to your left while standing to offset things. You may do some shifting while standing yet have the right hip hiked up during all your other activities. Thus, the “net effect” goes to the muscle imbalances you’d see with a right hip hiked up. Whatever you’re resting standing posture entails is usually a good indication of what your net movements throughout the day and night (sleeping) are adding up to.
Overall though, trying to attack things in the manner of, “Strengthen this side’s abductors, lengthen this side’s adductors; strengthen that side’s adductors, lengthen that side’s abductors” isn’t something I’d employ. What’s much easier to do is stop laterally tilting. This will do all the above. Plus, it goes after what you’re trying to go after anyways: The lateral tilt. Attack the movement and the muscles usually take care of themselves. Attack the muscles and you’re often SOL.
Charlie
December 16, 2013
Thanks for posting about lateral pelvic tilt. Assuming one works to eliminate the action causing the tilt (leaning, sleeping, etc), how long does it typically take for the pelvis to even out?
reddyb
December 17, 2013
Hey Charlie,
In one respect, if you go the whole day without your pelvis tilting, then it’s evened out right away.
If you’re talking more in terms of things sticking, see if this helps you out: http://b-reddy.org/2013/08/01/how-long-does-it-take-to-get-rid-of-chronic-pain/
karenflood7
February 8, 2014
Hi Reddy. I am an ultrasound tech for 20 years and have been bending/ leaning to my right side to perform ultrasound scans. I also have to press hard to obtain good images and my body is twisted for long periods of time. Sometimes a half hour at a time. I have had such problems with my lower back,SI joint , piriformis syndrome, IT band ,trochanter bursitis,partial tear left gluteus medius and proximal hamstring tendonosis, sciatica. I have had many bouts of PT, chiropractor, ART, acupuncture/acupressure. Physiatrists, orthopods ,neurologist and more than I care to mention. As well as several meds. Anti inflammatories,musclerelaxors and such. I have settled on Lyrica only because the nerve pain while trying to sleep was debilitating this has gone on for 3 years beginning with the onset of menopause. I am 54 140lbs and want to stay in shape but I always have major setbacks when I try to get back in the game. I am very active and this can be quite depressing.
I hate taking meds but this does seem to help. Also take good amount of magnesium and calcium. Also I am a healthy eater.
The right side of my body seems more developed/ stronger from leaning and pressing
I have read a lot of your posts about lateral pelvic tilt and it is quite obvious this is what is going on with me. I have to work at this job and I have tried to change my posture as best as I can. Besides quitting (lol) can you offer any advice? This is the shortened version by the way.
Thanks in advance!
PS. Love your humor!
reddyb
February 11, 2014
Hey Karen,
It sounds like you’ve tried a lot of indirect modalities. Ultimately, you’re going to need to change how you perform your job.
Same thing with sleeping. Other things can help…but you need to also change how you sleep.
As the last few lines of this post go,
Doesn’t sound like you’ve worked on this aspect.
In terms of more specific things, there are the exercises and adjustments in this post, I have an ebook for the IT band, and another ebook for sleep positions.
karenflood
February 12, 2014
Thanks. I know it is postural but Unfortunately there is no such thing as a left handed ultrasound tech. Everything is done right handed Have tried to modify my position and it has helped some. Working on sleep position might help. Thanks for your help!
reddyb
February 13, 2014
I’m not too familiar with the patterns involved in being an ultrasound tech (feel free to fill me in and I might have some better ideas), but can you really only use your right hand? Are you not allowed to move the room around at all? More curious than anything.
Even if forced to use one hand, that’s not where I’d be first concerned.
I’d be surprised if there weren’t other modifications you could try.
You may need to use your right hand, but do you need to constantly lean to the right? Can you not adjust the height of the patient’s table, or your table?
Or what about adjusting the height of your chair? If the two tables you’re using are high up relative to your own body, it’s pretty hard to lean to a side. (You’d be leaning below the tables in that case.)
Or what about adjusting how you turn between the patient and computer? Maybe you turn your shoulders a ton; can you not turn your head more? (A part of the spine that handles rotation better.)
Are you able to bring the monitor and patient tables closer together? So you don’t have to reach as far between the two tables?
I’d be looking for things of this nature. Hope that helps.
Sandie
April 16, 2014
Hello, I learned today that I have a left pelvic tilt. I’d like to know your thoughts on treatments pertaining to alignment of the atlas, please and thanks!
reddyb
April 17, 2014
The atlas as in the neck bone?
Rangnath Gowda
June 24, 2014
Hi brian, it is a great informative article thanks for that. I do have a lateral pelvic tilt .my right leg seems to be short but i am not able to identify which side of my hip is hiked up i have less mass on left then right side . I do feel that my right hip has rotated forward. Whats your thoughts on my condition?
reddyb
June 30, 2014
Hey Rangnath,
A mirror and your hands should be able to tell you what’s going on with your hips in this regard. There is an example in this post: http://b-reddy.org/2012/12/14/properly-assessing-leg-length-discrepancies/
Heather
September 25, 2014
What can cause anterior pelvic tilt on the left side with the left leg acting longer on that same side?
My physical therapist measured my legs and they’re the same length, but my left leg appears longer and feels it when I stand. I have pain in the groin, pain on my outer left thigh I believe where the bursa is. Pain at times in my lower left back where that Si bone sticks out and my physical therapist said my Si is hyper mobile back there.
My left knee and ankle have started bothering me a bit..sort of a twisted kind of feeling. When I wake in the morning if I bring that left leg up without thinking about it I get like a catching feeling at some point when its rising and hear a pop. If I do the opposite and am not very precise of how I do it then I feel pain in my groin almost like the socket is rolling tight over the femur.
All of this started when I was getting up from the floor 8 months ago. I had my left knee on the floor, right knee bent with my foot on the floor and was getting up in that manner when I felt a catching feeling. I’ve had it before in either hip, usually if I change the way I’m positioned a bit it goes away and I get up with no problems, but this particular day I was having a bad day and I got up despite the catching feeling and there was resistance the whole way up…like something was fighting it and heard a pop with slight pain. When I got fully upright it felt really tight in my groin and stayed that way for awhile. Then some time later after seeing a bunch of different people and being tossed around because nobody can seem to figure out what’s wrong I was told my left hip is anteriorly rotated and my left Si is hyper mobile and my left leg appears longer, though it measures the same length as my right leg.
Also my legs naturally like to be turned out. It’s been like that as long as I can remember, maybe from playing a lot of soccer when I was younger. Trying to force them turned in feels very uncomfortable and I feel a lot of tightness in the outer butt areas, like it’s keeping the thighs turned out.
When I walk now it feels like the left femur is coming forward more than the right and the further forward it comes the more sore the front of my groin feels. Yesterday my physical therapist did a leg motion test and when she got to a certain position it hurt and felt kind of like it was catching. I also noticed when she was having me try and do the stretch where you flex your legs, turn your feet so they’re turned in toward each other, bring them together and then lower your knees on each side that my left hip area can’t seem to go as far as my right and I get pain at a certain spot when lowering it and resistance and my bent leg ends up going further down and out.
They did a regular mri of my groin and found nothing.
reddyb
September 28, 2014
Hey Heather,
If you go through this post you can find some comments on muscular imbalances, which can cause apparent differences in leg length e.g. differences between sides with the obliques and abductors.
Here are some links where I discuss anterior pelvic tilts: http://b-reddy.org/2013/07/21/looking-at-pelvic-tilts-the-hips-only-tell-you-part-of-the-story-an-anterior-pelvic-tilt-doesnt-mean-your-hips-are-flexed/
and: http://b-reddy.org/2013/02/01/can-foot-pain-and-hip-pain-be-related/
You can read about hip retroversion, which may be something you have if you naturally have the legs turned out, here: http://b-reddy.org/2013/05/09/talking-about-hip-retroversion/
And then I have a good amount of writings on hip issues here. (You may be interested in my writings on “femoral anterior glide”): http://b-reddy.org/category/pain-2/hip-pain/
scorpio103084
September 29, 2014
Thank you. I’ve already read all of this. I’m just not sure what I should be doing. My physical therapist doesn’t seem to be getting anywhere with me and at the moment has me working my abs, glutes and stretching my psoas, hamstrings and IT band. Going by the reading I’m not sure that’s what I should be doing, though.
I wish you were on the East Coast because I could really use some help from someone who knows what they are doing. I think she’s just about given up on figuring out what’s wrong with me. I don’t know if its what she’s had me doing or if its just coincidence, but the last two weeks my left knee and ankle have started really bothering me. I brought it up to her and she said she couldn’t do anything for me with it because my prescription was for my hip. I went there with a hip problem and now I have a hip, knee and ankle problem.
From the readings I’m pretty sure I have hip retroversion, which has never been much of a problem for me, its just easier to do things differently than probably the norm. I also think I have that femoral anterior glide on my left side, which is my messed up side. I don’t know if its possible to have it on just one side, but that femur on that side really feels like its coming forward more than on my right and pinching everything in the front. I also think that I tend to stand with my body in a more forward position where I’m leaning forward more than I’m supposed to and my feet are sitting behind my hips further than they should. Again, especially on my left.
My whole left hip, knee and ankle at this point feel out of alignment and just all messed up in general. Almost seems as though my whole left side is being pulled down. I’m not sure if whatever I did that day led to pain, which led to me carrying myself differently, etc and that led to imbalance or if say I overstretched or tore a muscle and that led to muscle imbalance. I really don’t know what’s going on.
I remember that laying, sleeping with my leg straight after that killed that front groin area so I was sleeping with that leg in flexion there for awhile…I don’t know what kind of an affect that can have. Like maybe I tore a hip flexor and then sleeping like that made it heal shorter or like in what you’ve written that they aren’t short at all and they’re over stretched. Maybe I didn’t tear it, but overstretched it?
I know when I go to lift my left leg when I’m laying down I get a catching feeling at times and it seems harder to do on my left than my right, maybe some weakness? I really appreciate your help. I’m not getting anywhere with my physical therapist and I’m only scheduled to see her one more time and then she’s going to do a re-evaluation and I feel no better than when I came to see her and like I said now my knee and ankle are bothering me.
One other thing I’ve noticed is that she’s having me do that excercise there where you have your feet on the floor and your back on the floor and you lift your butt(forgive me, I forget the name of it) and I’m noticing I’m having a hard time getting my butt to tighten on that side and I’m feeling it triggering really tight in the front of that groin.
reddyb
September 30, 2014
Hey Heather,
You’re welcome to take a look at this, send me your info, and I can see whether I feel I can help you remotely: http://b-reddy.org/2013/06/20/the-remote-client-process/
You do have many scenarios which are reminiscent of anterior glide.
T. J.
December 17, 2014
Hey Heather, your story sounds similar to mine. I’ve been at this for 14 years. I was body slammed onto a brick walled fire pit at 14 yrs old, with the unfortunate coincidence of hitting straight across my low back. It damaged ligaments and muscles pretty bad. I couldn’t walk for 2 weeks. I had scar tissue built up and sacroiliac spurs. 9 straight months of physical therapy and I was back to playing sports. Got pregnant and the ligaments weakened drastically. After delivery, it was rough. No matter what I do, I can’t seem to get my hip to stay put. I have a 2 inch difference when sitting with my legs straightened like a toe-touch stretch. Its about an in and a half when standing. But while lying flat it’s minimal. At one point, They had me wearing a shoe lift, which was counterproductive, actually it was damaging. The end result was one hip one way, the other the opposite. Now I have an anterior tilt, lateral tilt, lordosis (pregnant back), and some lateral curve/ scoliosis. Awkward as it sounds, I even have a crooked buttcrack. The compression on my left side is nearly unbearable at times. My doctor pretty much gave up on me. I got sick of injections that didn’t help, and couldn’t afford physical therapy any longer, so he said his only plan would be to remove the scar tissue and bolt my hip in place. I’m 28 years old, I don’t want to have a bolted hip. I also don’t want to be on medications forever. I’ve read and researched as much as one could. I’ve done therpay galore. I’ve had abs that you could play quarters on, worked out on camera to have therapist watch my form. I’ve been trying on my own for a few months but my left side refuses to sit right. Now I’m going to work with a sports medicine therapist. Unfortunately, the longer it takes, the more my body tries to overcorrect in other areas.
I’ve been informed that my t.m.j. disorder, pulsative tinnitus (I hear my heart beat loudly), IBS, migraines, neck pain, knee pain and left knee locks, heal and side foot pain, shin pain, etc., could be related to my body losing its center of gravity. Some docs agree some do not. I also get immediately unbalanced if a room goes dark and I’m not holding something for stability.
When I ask my doctor if this bolting B.S. would help these issues, he says, there’s no way to know? Well what’s the point if I get no relief, aside from being the tin-man…
My reason for writing this is, you seem fairly new to it all. If a doctor tells you he doesn’t know, change doctors. Tell him why you’re changing and ask for a referral, so you won’t be deemed a doc-shopper. I cannot tell you how many times I’ve heard, you’re too young to hurt this bad, well no shit doctor… fix me. I’ve also heard, a twisted pelvis shouldn’t hurt this much. They don’t understand, because they haven’t felt it. They give us an MRI laying down, and wonder why it’s not showing up. For me, laying down is when I’m the closest to normal, so I need a seated or weighted MRI.
I wish it was as simple as the advice here, but for some of us, it just isn’t. My body is crooked. I lead to the left at my shoulders, to the right at the hips, my belly button points toward my right pinky toe. I’m twisted, and to straighten up, just doesn’t seem to work. I tend to gain strength and structure everywhere but where needed. Many times I left physical therapy thinking it’ll stay this time, but nope.
Don’t suffer any longer. Don’t deal with bullcrap doctors, and please don’t use lifts in your shoes if your legs aren’t truly uneven. You have the choice for it as it’s your body.
Steve S.
November 18, 2014
Hey Brian,
I just stumbled upon your site and so glad i did. It’s really awesome how responsive you are to your readers. I wish there was someone in my area that had your expertise. You would think NY would be no problem, but the more people i see the more time i waste. Im going to throw a bunch of crap at the wall here and see if anything sticks. Here’s a list of my problems.
1. Right knee pain. Main issue, been over 2 years and nobody can help. Anterior knee pain when squatting/kneeling. MRI revealed no damage. ART practitioner relieved pain immediately, but always came back within 15 minutes. Nobody else could help.
2. Left lumbar spine? significantly overdeveloped compared to right side
3. Bar always hits ground on left side first when deadlifting (unless i conciously control it)
4. Upper torso seems to twist counterclockwise when deadlifting.
5. Low back pain of left side
6. Shoulder higher on right side (had 2 shoulder surgeries)
7. Frequent pinched nerve? in rhomboid on right side when doing weighted dips or overhead presses
8. right foot points outward
9. Upper left hip/quad cramps and feels tight when squatting (if i force myself to squat)
10. rent groin pull from walking lunges when stepping forward with left leg.
11. I believe i have anterior pelvic tilt as well as i am more on the skinny side but my stomach always protruded.
Thats all i can think of for now. These are chronic problems and not trying to nitpick things. I tend to work through any discomfort because i dont know how to attack the problems. Im sitting in a chair for 8 hours at work usually slumped over and bent to either side. Im in a car for 2 hours a day usually slouched over to my right side and ive been consistently going to the gym 5 days/week for as long as i can remember. I consider myself a pretty flexible guy when i stretch. I want to start attacking these problems in terms of hip/oblique work, posture control and just daily awareness of when i slump/slouch etc…..im just not sure what might be overdeveloped/underdeveloped….which sides need stretching and which sides need strengthening.
reddyb
November 20, 2014
Hey Steve,
I’m not sure where in New York you will be, but I actually will be in Manhattan this weekend: http://b-reddy.org/2014/11/10/im-going-to-be-in-new-york-city/
There wasn’t a question in your comment so I’m not positive what you were looking for. It does sound like spinal rotation is an issue for you. If you’re sitting slumped and leaning to the side a lot, that’s something you’re going to want to address. (Both of these are common in a lateral pelvic tilt, if that’s what you were getting at.)
The last part of the lateral pelvic tilt post is the most important. Where you focus on how you move -not tilting for example- opposed to trying to develop certain muscles, stretch one side, not the other, etc.
Steve S.
November 20, 2014
thanks for the feedback. Im on Long Island so Manhattan is never convenient for me. My main question was more or less geared towards some things that i should/shouldnt do. I’ve been paying more attention to how i sit at work and when i drive. I catch myself slumping/leaning very frequently. I did planks and side planks the other day and i’ll start working on some hip abductor and glute work. I still stretch, but i was wondering if there were particular areas i should avoid stretching/strengthening that would only make matters worse. For instance i was doing oblique work and was wondering if I should be focusing on one side more than the other or the other assumption could be that since both sides are put under the same amount of stress then the muscles would even themselves out eventually.
reddyb
November 24, 2014
I would avoid taking a “Stretch this; strengthen that” approach. You want a “Move this way, not that way” approach. And then take “this way, not that way” into a myriad of movements.
For instance, if you feel you have an anterior pelvic tilt, then you would want to avoid your pelvis anteriorly tilting during a bunch of things. Opposed to implementing a few exercises where you say posteriorly tilt (do the opposite) your pelvis, and then hoping that evens things out.