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Step 3: Twisted Pelvis Realignment Exercise


After you've released the front of the hip using the Hip Hook or Hip Flexor Release Ball, as well as using the ball to release the back of the hip, the last step is this realignment exercise. This step is extremely important to realign your pelvis, but is also the most forgotten.

The goal of the exercise is to use your own muscles to put your pelvis into alignment. Now that the hip flexor has been relaxed, it shouldn't be locking your hips in a twisted position and by activating the correct muscles you should feel alignment and ultimately relief.

As mentioned in the video lie on your back. You want to do this only on the side that you have released, whichever hip is tight. You're going to put your hands behind the knee of the tight leg. Now pushing into your hand with a moderate amount of force thinking about putting your foot back down to the ground, but don't let it move. You should be feeling the hamstring and glute muscles working. This will tilt the pelvis back into position. Be sure you're not pushing really hard, just the amount of force needed to fire the muscles. Push for two seconds isometrically, then relax for 2 seconds, then go again doing about 10 reps or so of this. Think of it like getting a drawer unstuck, you kind of have to push and pull and wiggle it to get it moving and sliding the right way. The contracting and relaxing is the pushing and pulling of the drawer.

The iliacus and the psoas make up what is commonly called your "hip flexor." These 2 muscles have an important job, to connect the upper part of your body to the lower half! Although these muscles are also responsible for flexing your hip (bringing it forward), their main job is to help hold your spine, pelvis, and hip together. The iliacus and psoas are called the iliopsoas together. They often time contract and stay knotted up when the body is either too mobile or if those muscles are overused. Because we need them to stabilize us, activities like sitting, running, biking, kicking, and weight lifting are common causes of tightness along with too much stretching like yoga and dance.

As you can see, there are lots of reasons these muscles tighten and this tightness can cause pain in all kinds of places in the body.

I uncover these patterns in my bestselling book, Tight Hip Twisted Core - The Key to Unresolved Pain

This is also why I designed the world's first tool designed specifically to release the iliacus muscle -The Hip Hook

By Christine Koth . Mon Jul 06

Author Bio

Uncovering the cause of your pain is my mission. As a bestselling author and holistic physical therapist with decades of experience, I have helped countless people, just like you, recover from long-standing issues. I've discovered a major cause of pain hidden in the hip and this has lead to my "Iliacus Queen" and hip expert status. I'm here to help you discover causes like this. It doesn't have to be complicated to live a pain-free life. We can do this. I look forward to supporting you on your healing journey.