How To Fix A Rotated Pelvis

This blog post will extensively cover the most effective exercises, strategies and tips to fix a Rotated Pelvis.

What is a Rotated pelvis?

A rotated pelvis is where the pelvis is twisted towards the left or right side.

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

(That is, the pubic bone should be facing directly forwards.)

In This Blog Post:

• Implications
• Causes
• How To Tell If Your Pelvis Is Rotated
• Muscular Imbalance
• Exercises To Fix A Rotated Pelvis

Implications

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

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!

These postural deviations may eventually lead to asymmetrical issues in the body such as:

(Did you know…. A pelvis rotation usually occurs with some degree of a Lateral Pelvic Tilt?)

Keep in mind – It is completely normal for the pelvis to have the ability to rotate to either side. Issues may arise if the pelvis is habitually locked in a rotated position (… especially if it influences the way the body moves.).

What causes the pelvis to rotate?

There are multiple areas (such as the foot and hip) that can cause the pelvis to be in a rotated position.

1. Foot

(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 be orientated:

(For example – If you have a pronated left foot and supinated right foot, the tendency is for the pelvis to be in a rotated position towards the RIGHT side.)

b) Hip

(Hip External/Internal Rotation)

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

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

(For example – If you have an externally rotated left hip and internally rotated right hip, the pelvis will rotate towards the RIGHT side.)

c) Combination:

A rotated pelvis is likely due to a combination of the above factors mentioned.

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

How to tell if your pelvis is rotated

“Which way is your pelvis pointing?”

Here are 4 different methods which can be used to identify the direction your pelvis is rotated towards.

(Keep in mind: These are very general methods to determine if your pelvis is rotated. For best results, aim to use these tests in conjunction with one another.)

If you are having difficulty determining which way your pelvis is rotated towards, I suggest that you visit a healthcare practitioner to specifically assess it for you.

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READ THIS BEFORE YOU START THE EXERCISES

For Example:

If your pelvis is pointing towards the LEFT but your entire lower limb on the right side is in an internally rotated position, it is possible that your pelvis is actually in a RIGHT rotated pelvis position RELATIVE to the hips.

The reason behind this is that foot position strongly influences the position of the pelvis.

A supinated foot on the left side and/or a pronated foot on the right side can position the pelvis to face towards the LEFT side. As a compensation to maintain balance, the pelvis may rotate towards the right hip even if the pelvis is still facing towards the left side.

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1. ASIS Method:

• March on the spot for 5 seconds.
• Stand comfortably.
• 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.
• “Which side is more in front of the other?”

Results:

2. Thigh Position:

Instructions:

• March on the spot for 5 seconds.
• Stand comfortably.
• Look down at the front of your thighs.
• “Is one thigh more forward as compared to the other side?”

Note: This method can be deceptive especially if you have:

• One knee bent
• One knee hyper-extended
• Bigger/Smaller thigh muscle on one side
• Significant amount of pronation/supination on one foot

3. Buttock Position

• March on the spot for 5 seconds.
• Stand comfortably.
• Take a downwards facing photo shot of your buttocks.
• “Is one butt cheek more forward?”

(Note: If you have one buttock cheek that is larger than the other, this may give you inaccurate results.)

4. Belly Button

Instructions:

• March on the spot for 5 seconds.
• Stand comfortably.
• Look down at your belly button.
• “Which direction is it facing in relation to your feet?”

(Note: The position of the belly button is also influenced by the pull of the soft tissue structures in the abdominal region. This may give an inaccurate representation of the position of the pelvis.)

Muscular Imbalance

When the pelvis is in a rotated position, there is usually some imbalance between the following muscles:

(These muscles will be specifically addressed in the exercise section below.)

For a pelvis that is rotated towards the RIGHT:

a) Right Side

b) Left Side

For a pelvis that is rotated towards the LEFT:

a) Right Side

b) Left Side

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How to fix your Rotated pelvis

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

STEP 1: Releases
STEP 2: Stretches
STEP 3: Strengthening Exercises
STEP 4: De-Rotation Exercises
STEP 5: Maintain Neutral Pelvis
STEP 6: Pelvis Reset Technique
STEP 7: Address Foot Position
STEP 8: Daily Activities
STEP 9: Rotated Torso

Note: These exercises are designed to be gentle and pain-free. 

1. Releases

All of the following releases aim to reduce tension in the tight muscles that are involved with the pelvis being rotated towards the RIGHT.

a) External Rotators

(Target Muscles: Gluteus Maximus, Piriformis, Deep Hip Muscles)

Instructions:

• Sit on the floor.
• Place a massage ball underneath your LEFT buttock region.
• Whilst applying your body weight, perform gentle circular motions over the massage ball.
• Duration: 1 minute

b) Rectus Femoris

Instructions:

• Lie facing downwards on the floor.
• Place a foam roller underneath the front of your LEFT thigh region.
• Whilst applying your body weight, roll your thigh on top of the foam roller.
• Make sure to cover the full length of the muscle.
• Duration: 1 minute

c) Lower Back (Left Side)

Instructions:

• Place a massage ball underneath the muscles on the LEFT side of the spine in the lower back.
• Apply the appropriate amount of body weight over the ball.
• Do not place the ball directly over the middle of the spine.
• Duration: 1 minute

d) Hip Internal Rotators

(Target Muscles: Pectineus, Adductors)

Instructions:

• Place a foam roller at the front/inside region of your hip on the RIGHT side. (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!)

e) Hamstring

Instructions:

• Sit down on the floor.
• Place a foam roller directly underneath your RIGHT hamstring muscle.
• Whilst applying your body weight, roll the back of your thigh on top of the foam roller.
• Duration: 1 minute

f) Anterior Gluteus Medius

Instructions:

• Lie facing downwards on the floor.
• Place the front/outer side of your RIGHT hip on top of a massage ball.
• Apply an appropriate amount of your body weight onto the massage ball.
• Duration: 1 minute

2. Stretches

All of the following stretches aim to reduce tension in the tight muscles that are involved with the pelvis being rotated towards the RIGHT.

ATTENTION: Please pay attention to the which SIDE is mentioned in the instructions. Stretching the wrong side may lead to the pelvis rotating towards the wrong direction.

a) Hip External Rotators

Instructions:

• Sit down on the edge of a chair.
• Place your left ankle on top of your right knee.
• Sit as tall as possible.
• Pull your left knee towards your right shoulder.
• Lean your torso forwards.
• Aim to feel a stretch in the back of your LEFT hip.
• Hold for 30 seconds.

b) Hip Internal Rotation

Instructions:

• Lie on your back with your left knee bent.
• Place left foot towards the left side away from the body.
• Allow your left knee to drop towards the midline of the body.
• Place your right foot onto the outside surface of your left knee to push it down further.
• Aim to feel a stretch at the back of your LEFT hip.
• Hold for 30 seconds.

c) Rectus Femoris

Instructions:

• Stand up right.
• Bend your left knee backwards and hold onto your foot.
• Pull your knee backwards towards your buttocks.
• Make sure to keep your knees in line with each other.
• Tuck your tailbone underneath you by squeezing your glutes.
• Aim to feel a stretch along the front of your thigh.
• Hold for 30 seconds.

d) Lower Back

Instructions:

• Lie down on your back.
• Keep your knees bent and feet on the floor.
• Make sure that the legs are completely relaxed throughout this stretch.
• Using your hands, pull your LEFT knee towards your chest.
• Aim to feel a stretch in your lower back on the LEFT side.
• Hold this position for 30 seconds.

e) Forward Lunge

Instructions:

• Assume the lunge position with your left leg in front.
• Point your right foot 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.

f) Half Butterfly

Instructions:

• Lie down your back with your right knee bent at ~90 degrees.
• Let your right knee drop to the side.
• Whilst keeping your left side of the pelvis down, push your right knee closer to the ground.
• Aim to feel a stretch in the side of the RIGHT groin.
• Squeeze your right glute muscle to increase the stretch.
• Hold for 30 seconds.

c) Half Frog

Instructions:

• Lie on your stomach.
• Bring your right knee up to your side.
• Relax and lean your weight into the right inner knee.
• Aim to feel a stretch in the RIGHT groin region.
• Squeeze your right gluteal muscle to increase the stretch.
• Hold for 30 seconds.

3. Strengthening Exercises

All of the following strengthening exercises mentioned below aim to address a pelvis that is rotated towards the RIGHT side.

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

Exercises for LEFT Hip Muscles

These exercises are designed to encourage more internal rotation in the left hip.

a) Inner Groin Activation

Instructions:

• Lie on the floor with your left side up.
• Push the inner side of the 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.
• Perform 10-20 repetitions.
• Perform 3 repetitions.

b) Hip Shift On Wall

Instructions:

• Lie on the floor.
• Place your feet on the wall with your hips and knees bent at 90 degrees.
• Dig your feels into the wall and lift your tail bone off the floor.
  • Keep your back flat on the ground.
  • Aim to feel the left hamstring engage.
• 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.)
• Push your left knee towards the midline.
• Aim to feel your LEFT inner hip muscles engaging.
• Hold for 30 seconds.
• Perform 3 repetitions.

Exercises for RIGHT Hip Muscles

These exercises are designed to encourage more external rotation in the right hip.

a) Clam Shell

Instructions:

• Lie down 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 back of the right hip with you right hand (see above).
• Aim to feel a muscular contraction in the back of your RIGHT hip.
• Hold for 3-5 seconds at end range.
• Perform 10-20 repetitions.

b) Wall Push With Outside Knee

Instructions:

• Sit on a chair with the outer side of the right knee next to the wall.
• Keep your feet shoulder width apart.
• Push your right knee into the wall.
• Aim to feel a muscular contraction at the back of your RIGHT hip.
• Maintain this hold for 1 minute.

4. De-rotation Exercises

The following exercises focus on de-rotating the pelvis whilst activating muscles of both the left and right hips at the same time.

a) Standing Twist

Instructions:

• Stand up right with your feet shoulder width apart.
• Keep your feet and knees pointing towards the front throughout this exercise.
• Rotate your pelvis towards the left.
• Hold this position for 5 seconds.
• Aim to feel a muscular contraction in the:
  • Inner groin of LEFT Hip
  • Back of the RIGHT hip
• Perform 20 repetitions.

b) Hip Shift (Sitting)

Instructions:

• Sit tall on the edge of a chair with your right side towards a wall.
• Suck your left knee in towards the left hip whilst pushing your right knee forwards. (Yellow arrow)
• Push the outer side of the right knee against the wall. (Orange arrow)
• Bring your left knee towards mid line without moving your feet. (Orange arrow)
• Aim to feel tension in the:
  • Inner groin of LEFT Hip
  • Back of the RIGHT hip
• Hold for 5-10 seconds.
• Perform 10 repetitions.

c) Hip Shift (Lying Down)

Instructions:

• Lie down on your back with your feet supported on a wall.
• Keep your hips and knees at 90 degrees.
• Place a foam roller between your knees.
• Without driving your feet into the wall, pull your heels in a downwards direction 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)
• Make sure to 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:
  • Inner groin of LEFT Hip
  • Back of the RIGHT hip
• Hold for 5-10 seconds.
• Perform 10 repetitions.

d) Hip Shift (Side Lie)

Instructions:

• Lie down on your left side.
• Have your knees and hips bent to ~90 degrees.
• 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 in the:
  • Inner groin of LEFT Hip
  • Back of the RIGHT hip
• Hold for 5-10 seconds.
• Perform 10 repetitions.

5. Maintain Neutral Pelvis

Aim to keep your pelvis in a neutral position whilst performing the following these general movements:

a) Step Up/Down

Instructions:

• Practice stepping up and down from a step of appropriate height.
• Keep your pelvis facing forwards throughout the movement.
• Repeat 20 times on each side.

b) Bridges

Instructions:

• Lie down on your back with your feet on the floor.
• Keep your pelvis facing forwards throughout the movement.
• Push your hip up off the floor.
• Perform 20 repetitions.

c) Walking Lunges

Instructions:

• Perform walking lunges.
• Keep your pelvis facing forwards throughout the movement.
• Repeat 20 times on each side.

d) Single Leg Hinge

Instructions:

• Stand on one leg.
• Hinge forwards.
• Keep your pelvis facing forwards throughout the movement.
• Perform 10 repetitions.
• Alternate legs.

e) Squat

Instructions:

• Stand up right with your feet shoulder-width apart.
• Place a ball between your knees.
• Squeeze the ball with your inner knees throughout this exercises.
• Perform a squat.
• Keep your pelvis facing forwards throughout the movement.
• Perform 20 repetitions.

Bonus Challenge: Maintain a neutral pelvis position whilst performing the exercise on this blog post: Single Leg Exercises.

6. Pelvis Reset Technique

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

Instructions:

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

7. Address The Foot

The position of the feet can orientate the pelvis towards one side.

By addressing the feet, the pelvis can be placed in a more neutral position.

a) Foot Pronation/Supination

If one foot is pronated (flat foot) and the other foot is supinated (high arch), there is a tendency for the pelvis to be orientated:

By addressing the foot/ankle position, this can help orientate the pelvis in a more neutral position.

For exercises which address the position of the feet:

See Post: Exercises for Pronated foot and Exercises for Supinated foot

b) Ankle Dorsiflexion

Ankle Dorsiflexion is the movement where the ankle is bent in a backwards direction.

In regards to a rotated pelvis, is it important that there is an equal amount of dorsiflexion in each ankle.

There is a tendency for the pelvis to rotate AWAY from the ankle with less ankle dorsiflexion... especially when squatting and walking.

For more information: Ankle Dorsiflexion Exercises

8. Daily activities

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

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

a) When Sitting: 

• Distribute your weight evenly between each buttock.
• Do not lean towards one side.
• Keep the knees and feet in a more symmetrical position.
• Make sure that your pelvis is facing forwards.

b) When Standing: 

• Distribute your weight evenly between each foot.
• Avoid habitually leaning your bodyweight towards 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.

9. Addressing Rotation In The Torso

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

For more information: How To Fix A Twisted Spine

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Conclusion

A Rotated Pelvis is where the pelvis is twisted towards one side.

This can lead to asymmetrical issues in entire body.

Follow the exercises, strategies and tips in this blog post to correct your Rotated Pelvis.

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Medical Disclaimer: 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. Use of the content on this blog post is at your sole risk. Please seek medical guidance before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.