Exercises
If the cause of pelvic obliquity is of muscular origin, strengthening exercises can help. In this way, both sides are balanced again. Do the exercises 15-20 times with 3-5 series.
First, we come to classical exercises for the back and abdomen. 1st exercise You lie on your back and bend your legs. These are hip-wide apart and the arms are next to the body.
Now lift your buttocks and keep them up. 2nd Exercise To increase the first exercise, lie on your back in front of a sofa and place both lower legs on the sofa. Both arms lie on the floor.
Now lift your buttocks and keep them up. Only the lower legs have contact with the sofa. Most of the back remains in the air.
For this exercise you can also use a bed or a Pezzibal. However, the requirement is higher with a Pezziball because of the instability. Nevertheless, you can take this as an excellent way to increase the exercise.
3rd exerciseYou lie on your back and bend both arms next to your head. The legs are also angled. Now try to pull your elbow towards the opposite knee.
Walk with your upper body upwards as far as you can. Then change sides. Make sure that you go down slowly and not too fast with your upper body.
4th ExerciseSit with your buttocks on the floor. The arms and legs are stretched out forward. Tilt your upper body back a little and lift your legs a little off the floor.
Then bring your upper body and knees together. Pull your legs towards your chest. Then stretch your legs again and tilt your upper body back again.
The legs do not touch the floor.5th ExerciseThis time you are in prone position and have both arms angled beside your body. The upper arms are at shoulder level and the legs are stretched out. During the exercise you look down all the time and do not lift your head.
Now lift your arms, legs and head off the floor. These remain up and you hold this position. 6th ExerciseAchieve the same position as in number 5.
Your arms, legs and head are at the top. This time your arms are not angled but stretched out forward. This time put your arms behind your back and then up again.
Repeat the arm movement 15-20 times. Keep the body position. Again, look at the floor.
More exercises can be found in the article Exercises abdomen legs buttocks back and exercises against a hollow back. The following exercises are stretching exercises that can be helpful for tension. The stretches can be held for up to 15 seconds.
1st exercise Lie on your back and leave one leg stretched out on the floor. This leg remains firmly on the floor. Take the other leg in both hands and pull it towards your upper body.
Hold the stretch. Then change the leg. 2nd exercise You can lie on your back and one leg remains stretched out on the floor.
Then take the other leg and stretch it upwards. Go as far as you can go. Then hold the lifted leg with your hands.
The heel goes to the ceiling and the tips of your toes are pulled towards your nose. Hold the stretch and then switch sides. 3rd exercise You lie on your back and the right leg is bent.
The ankle of the left leg rests on the thigh of the right leg. Now pull the knees of the left leg away from your upper body until you feel a stretch at the back of your buttocks. Hold this and then change the leg.
4. exercise Stand on one leg and take the other leg with one hand and pull the heel towards your buttocks. If you have problems with your balance, you can hold on to something with the other hand. Make sure that the thigh of the leg you are holding on to does not point forward.
This should go backwards. Only then will you have a stretch at the front of the thigh. Then change sides and repeat the stretching exercise. Further exercises can be found in the articles Stretching exercises, ISG blockade, physiotherapy for hip pain and mobilization exercises.
