What is the best way (exercises) to fix my anteriorly rotated pelvis?

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What is the best way (exercises) to fix my anteriorly rotated pelvis?

by Ann Majors
(Carson City, NV, USA)

Can you recommend the best way/which exercises to fix my anteriorly rotated pelvis?

Summary of my issue:

I have an anteriorly rotated pelvis on my right side with a functional leg length difference--my right leg is actually LONGER than my left leg. I have right knee pain, right upper back tightness, and even right wrist pain that I believe all stem from functional scoliosis from this rotated pelvis/functional LLD of mine.

Also may be of interest: when I stand, my right shoulder is lower than my left, my right hip is higher than my left.

I've tried exercises over the last 12 years since I've been dealing with this (since age 20), and they all seem to make me worse, aka. in more pain. Could you help me know where to start--I will do ANY exercise regiment to fix this problem and be able to run again.

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What is the best way (exercises) to fix my anteriorly rotated pelvis?

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Apr 14, 2012
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Also try these exercises NEW
by: Anonymous

Addressing Pelvic Rotation - Myoforce
blog.myoforce.net/articles/addressing-pelvic-rotation-2.html

Apr 14, 2012
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Also try these exercises NEW
by: Anonymous

Addressing Pelvic Rotation - Myoforce
blog.myoforce.net/articles/addressing-pelvic-rotation-2.html

Apr 14, 2012
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yoga NEW
by: Anonymous

Hi, my right hip was higher than the left. I went to a massage therapist, who reaffirmed this and said my right leg was being pulled shorter. He said it was because my psoas muscles were tight. He massaged them through my abdomen, and showed me a lunge type stretch. I looked up psoas muscles online. I found a website - yogajournal.com Click on "practice" Then how to release your psoas muscles. Because I was very sore...the first few times I did it, I only did the first 3, which might have helped a little, but not a lot. The third time, I did all 10 exercises, and it has helped soooo much! You could at least try it. My hips feel level horizontally. I think they may still be rotated towards the left side. That is the next thing to figure out. Hope it helps!

Jan 21, 2011
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back pain
by: lora k

I have had some injuries which cause my chronic on/off severe back spasms. I have went to pain centers, taken drugs, got a lumbar puncture, saw PTS, spent hundreds on chiropractors all to no avail. I recently have been practicing my core strengh on an exercise ball as my chiropractor told me, and doing zumba to loose weight. But reading about hip rotation, which I was told I have, is helping me more than anything. I realize now I need to strenghten my weak side and stretch out the high-hip side. I would like some simple pictures on the internet of excercises to do instead of all the big words, which I have to research on anatomy sites. Thanks.

Dec 25, 2010
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Protonics Neuromuscular Device
by: Anonymous

This company produces and markets a neuromuscular device to re-position an anteriorly rotated pelvis:- www.protonics.com

Dec 25, 2010
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Protonics Neuromuscular Device
by: Anonymous

Mr Ron Hruska, the proprietor of Inverse Technology Corporation (www.protonics.com) is probably one of the best people to consult regarding your issue.

Nov 22, 2010
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Fixing an Anterior Rotation
by: Mitch - MTS

Ann, your symptoms all sound consistent with an Anterior Rotation. I have experience the same thing myself, so I can certainly relate to your pain and problems.

The hard part is, not being able to see you in person to see exactly what is going on, it is hard for me to give you really good advice as to how to fix you.

My first recommendation is to someone who is able to correct lumbopelvic dysfunction/SI problems. I would recommend a good Chiropractor or Osteopath. When researching them, you want to select ones that believe in and value soft tissue work in addition to their adjustments. You will be much more likely have long term success if you are able to address everything around the problem.

Your other option is to try to use a heel lift for a week or so. I would recommend you place about a 1/4" thick lift under your right heel. This will help push the longer leg upward and allow your shorter leg to drop. This will take several days and likely won't be comfortable for a couple of days.

During this time, you need to make sure you are stretching your Hip Flexors, Piriformis, Glutes, Hamstrings, and if you can get a little help from someone, your hip internal and external rotator muscles (they are pretty impossible to stretch yourself). It may take more than just stretching, though. Someone who specializes in some sort of soft tissue mobilization would be beneficial as well. This would include Positional Release Therapy (PRT), Active Release Therapy (ART), Active Isolated Stretching (AIS), to name a few.

Also, you need to make sure you are strengthening your core. This is not done with crunches, rather inner unit stabilization exercises should be performed.

We are currently working with our friends at Sports Injury Info on Back Pain Solutions, which will provide specific exercise progressions to help with your situation. Please check back often to see when it is released.

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What is the best way (exercises) to fix my anteriorly rotated pelvis?

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What is the best way (exercises) to fix my anteriorly rotated pelvis?