A pelvic obliquity is usually the result of muscular tension in the lower spine and buttocks, as well as muscular imbalances, for example when one half of the body is trained more than the other. The pelvis can usually compensate for slight misalignment itself, but only when the misalignment is greater do problems arise. Since in very few cases there is a real difference in leg length behind the pelvic obliquity, it can be treated well with targeted stretching exercises, but also with strengthening and loosening exercises, thus helping to correct the obliquity. The exercises are mainly aimed at the back muscles and should be demonstrated by an experienced therapist beforehand. More detailed information on this topic can be found in the article Pelvic obliquity
Exercises
1) Yoga Exercise: Dove to stretch the back of the thighs and buttocks Move to the quadruped stance. Now bend one leg and place the lower leg between your hands. Stretch the other leg straight backwards.
Now bend your upper body towards the floor. Hold the stretch for 20-30 seconds and then change sides. 2) Strengthening and stability of the hip joint
Lie on your back and angle one leg at 90°.
Wrap a towel around your thigh and hold it with your hands. Now slowly stretch the leg again, giving resistance with the cloth. Do 10 repetitions and then change sides.
A total of 3 repetitions. 3) Stretch the gluteal muscle
Sit down on a chair and first put your left ankle on your right knee. Grasp the left leg with your hands (at the knee and ankle).
Then slowly pull your upper body forward. While doing so, make a slight hollow back. Hold the stretch for about 30 seconds, then change sides.
4) Pain relief
Stand straight and upright. Your legs are shoulder width apart and your hands are supported at the hips. Now bend forward from the hips until you are bent about 90°.
Back and head form a straight line. Walk only up to your pain threshold. Hold the position for 30 seconds.
Take a short break then repeat 2 times. 5) Strengthening and coordination of the muscles
Stand straight and upright on a smooth surface. Now slowly pull yourself forward with your toes, keeping your hips and pelvis still.
Perform the exercise calmly for several minutes. 6) Strengthening the muscles
Lie on your back and place your feet close to your buttocks. Now push yourself up into the bridge.
Shoulders and arms remain in contact with the floor. Hold this position for 20 seconds. 3 passes.
7) Strengthening and coordination
Lie on your stomach and then lift your arms (bent in U-position), head and legs about 10cm from the floor. Look down and the body forms a straight line. Hold this position for 30 seconds.
Here also 3 passes. 8) Stretching of the buttock muscles
Lie on your back and bend your legs in the air. Then place the ankle of the right leg over your left knee.
Then grasp the thigh of the left leg and pull it towards your body until you feel a stretch in your buttocks. Hold this for 30 seconds and then switch sides. 3 passes.
If you are still looking for more exercises, you will certainly find them in the following articles: Exercises for pelvic obliquity Coordination exercises Stretching exercises for the buttocks Exercises from physiotherapy for the hips Mobility training hip Physiotherapy for hip pain 2) Strengthening and stability of the hip joint Lie on your back and angle one leg 90°. Wrap a towel around your thigh and hold it with your hands. Now slowly stretch the leg again, giving resistance with the cloth.
Do 10 repetitions and then change sides. A total of 3 repetitions. 3) Stretching of the gluteal muscle Sit on a chair and place your left ankle on your right knee.
Grasp the left leg with your hands (at the knee and ankle). Then slowly pull your upper body forward. Make a slight hollow back while doing so.
Hold the stretch for about 30 seconds, then change sides. 4) Pain relief Stand straight and upright. Your legs are shoulder-wide apart and your hands are supported at the hips.
Now bend forward from the hips until you are bent about 90°.Back and head form a straight line. Only go as far as your pain threshold. Hold the position for 30 seconds.
Short break then repeat 2 times. 5) Strengthening and coordination of the muscles Stand straight and upright on a smooth surface. Now slowly pull yourself forward with your toes, keeping your hips and pelvis still.
Perform the exercise calmly for several minutes. 6) Strengthening the muscles Lie on your back and place your feet close to your buttocks. Now push yourself up into the bridge.
Shoulders and arms remain in contact with the floor. Hold this position for 20 seconds. 3 passes.
7) Strengthening and coordination Lie on your abdomen and then lift your arms (in U-position), head and legs about 10cm off the floor. The gaze is directed downwards and the body forms a straight line. Hold this position for 30 seconds.
Here also 3 passes. 8) Stretching of the gluteal muscles Lie on your back and bend your legs in the air. Then place the ankle of the right leg over your left knee.
Then grasp the thigh of the left leg and pull it towards your body until you feel a stretch in your buttocks. Hold this for 30 seconds and then switch sides. 3 passes. If you are still looking for more exercises, you will certainly find them in the following articles:
- Exercises for pelvic obliquity
- Coordination exercises
- Stretching exercises for the buttocks
- Exercises from physiotherapy for the hip
- Hip mobility training
- Physiotherapy for hip pain
All articles in this series: