How to fix a Rotated pelvis

What is a Rotated pelvis?

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

(The pubic bone facing directly forwards.)

rotated pelvis

With a Rotated Pelvis: The pelvis is twisted and facing more towards one side.

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. For more information: Medical disclaimer.


Types of Pelvic rotation

“Which way is your pelvis pointing?”

Left pelvis rotation: The pelvis is orientated towards the LEFT.

Right pelvis rotation: The pelvis is orientated towards the RIGHT.

Implications

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

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! (see above)


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


What causes the pelvis to rotate?

There are multiple areas that can directly and indirectly cause the pelvis to be in a rotated position.

a) 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 rotate:

b) Hip: External/Internal rotation

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

  • away from the externally rotated hip (ER) and
  • towards the internally rotated hip (IR).

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

c) Lumbar spine: Rotation

If your lumbar spine is rotated, it can also pull your pelvis into a rotated position as well.

This is usually due to the function of the anterior/posterior oblique lines.

d) All of the above:

To be honest… a rotated pelvis is more likely to be due to a combination of everything!

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

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How to tell if your pelvis is rotated

Here are 4 different methods which I personally use on a regular basis.


Starting point:

  • Stand with your feet shoulder width apart.
  • Make sure the feet are level with each other.

1. ASIS method:

  • 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.
  • “Is one side more in front of the other?”

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

2. Thigh position:

  • Look down at the front of your thighs.
  • “Is one thigh more forward as compared to the other side?”

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

3. Buttock position

twisted pelvis

  • Take a downwards facing photo shot of your buttocks.
  • “Is one butt cheek more forward?”

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

4. Belly button

  • Look down at your belly button.
  • “Which direction is it facing in relation to your feet?”

Towards the right: Right pelvis rotation

Towards the left: Left pelvis rotation

Note: These are very general methods to determine if your pelvis is rotated to one side. For best results, aim to use these tests in conjunction with one other.

How to fix your Rotated pelvis

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


READ THIS:

I will be explaining these exercises in terms of a RIGHT rotated pelvis.

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

“Mark!… Do I have to do ALL of these exercises?”

No – In some sections, I have also listed multiple progressions to the same basic exercise. Perform the exercise that you feel is at your appropriate level of capability.


Do this first:

Pelvis reset

Aim: 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.
  • Squeeze a ball between your knees and hold for 5 seconds.
    • You may hear a “click” as you perform this step.
  • Complete 3-5 cycles.

[Left hip exercises]

1. Releases:

Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.

  • Hip external rotators
    • Glute max, Pirifromis, Deep hip muscles
  • Rectus Femoris

a) External rotators

Instructions:

  • Place a massage ball underneath your left buttock region. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Duration: 1 minute

b) Rectus Femoris

Instructions:

  • Place a massage ball underneath the front of your thigh region. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Make sure to cover the full length of the muscle.
  • Duration: 1 minute

2. Stretches:

Aim: Reduce tightness in the muscles of the left hip causing a right rotated pelvis.


a) Piriformis stretch

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.
  • 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 stretch

Instructions:

  • Stand up right.
  • Bend your left knee and grab your foot behind your buttock region.
  • Pull your knee backwards.
  • Make sure to keep your knees in line with each other.
  • To increase stretch: tuck your tailbone underneath you by squeezing your glutes.
  • Aim to feel a stretch along the front of your thigh.
  • Hold for 30 seconds.

3. Strengthen:

Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.

  • Hip internal rotators
    • (pectineus, adductors, anterior glute medius)

(Note: For a comprehensive blog post on improving internal rotation of the hip, check out this post: Hip Internal Rotation Exercises.)


a) Internal rotation – sitting

Instructions:

  • Whilst sitting, lift your left foot to the side.
  • Make sure that your knee points forward throughout movement.
  • Do not move the pelvis.
  • Hold the end position for 5 seconds.
  • Repeat 20 times.
  • Progression: Perform whilst in the right side lie position.

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.
  • 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.)
  • Aim to feel your left inner hip muscles engaging.
  • Hold for 30 seconds.
  • Repeat 3 times.

c) Left foot lift (side position)

Instructions:

  • Lie on the floor with your left side up.
  • Keep your 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.
  • Repeat 10 times.

[Right hip exercises]

1. Releases:

Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.

  • Hip internal rotators:
    • Pectineus, Adductors, Anterior Glute Medius
  • Hamstring

a) Hip Internal rotators

Instructions:

  • Place a foam roller at the front/inside of your right hip region. (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!

b) Hamstring

Instructions:

  • Place a massage ball under your right hamstring muscle. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Duration: 1 minute

2. Stretches:

Aim: To decrease the tightness in the muscles of the right hip that are holding the right rotated pelvis position.


a) Forward lunge

Instructions:

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

b) 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. (see above)
  • Squeeze your right glute muscle to increase the stretch.
  • Aim to feel a stretch in the side of the right groin.
  • Hold for 30 seconds.

3. Strengthen:

Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

  • Hip external rotators
    • Glute max, Pirifromis, Deep hip muscles

a) Clam shell

Instructions:

  • Lie 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 right hip with you right hand (see above).
    • Only the leg should be moving.
  • Aim to feel the muscles on the side of your right hip engage.
  • Hold for 3-5 seconds at end range.
  • Repeat 20 times.

b) Wall push whilst sitting

Instructions:

  • Sit on a chair with your right leg next to the wall.
  • Keep your feet shoulder width apart.
  • Push your right knee into the wall.
  • Maintain this hold for 1 minute.

c) Pelvic rotation in side lie (Obliques)

Do this exercise if your pelvis and belly button are rotated to the right side AND your sternum is facing forwards.

Instructions:

  • Lie on your right side. (see above).
  • Rotate only your pelvis towards the left side.
    • Keep your knees together throughout movement.
  • Do not move your upper torso.
    • You can use your arms to anchor yourself down.
  • Hold the end range for 3-5 seconds.
  • Repeat 20 times.

[Left & Right hip exercises]

It is important to progress to exercises that strengthen both the left and right hip at the same time.


a) Standing twist

Instructions:

  • Stand up right with your feet shoulder width apart.
  • Rotate your pelvis towards the left.
  • Keep your knees facing forwards.
  • Hold the end range for 5 seconds.
  • Aim to feel your inner left groin and right glute muscle engage.
  • Repeat 20 times.

b) Hip shift whilst 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)
    • Keep your thighs parallel to each other
  • Push out your right knee against the wall. (Orange arrow)
  • Bring your knee to mid line without moving your feet. (Orange arrow)
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 30 seconds.
  • Repeat 3 times.

c) Hip shift on wall

Instructions:

  • Set your body as seen above.
  • Place a resistance band around your knees.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your heels 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)
    • 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:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 30 seconds.
  • Repeat 3 times.

d) Hip shift in side lie

Instructions:

  • Lie on your left side. (see above)
  • 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 on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 5-10 seconds.
  • Repeat 5 times.

Progressions:

Once you are comfortable with the previously mentioned exercises, try out these other exercises to help solidify your newly acquired neutral pelvis position.


a)  Walking lunges

Instructions:

  • Perform walking lunges.
  • Keep your pelvis facing forwards throughout the movement.
  • Repeat 10 times.

b) Single leg Dead lift

Instructions:

  • Have your feet in the staggered stance with one leg forward.
  • Keep your pelvis facing forwards throughout the movement.
  • Perform a dead lift.
  • Repeat 10 times.
  • Alternate legs.

Daily activities:

*** READ THIS ***

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

There is absolutely no point doing all of the above exercises if you do not actively change the positions that encourage your rotated pelvis to in the first place.


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

a) When Sitting

  • Sit on your Sit bones.
  • Distribute your weight evenly on each buttock.
  • Do not lean to one side.
  • Keep your knees and feet symmetrical.
  • Make sure that your torso and pelvis are facing forwards.
    • “Point your pubic bone forwards”

b) When Standing

  • Stand evenly between your feet.
  • Do not lean to 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.

Do you have Scoliosis?

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

For more information, check out this post: How to fix a Twisted Spine.


What to do next…

1. Any questions?… Leave me a comment down below.

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises for your Rotated pelvis!


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1,114 thoughts on “How to fix a Rotated pelvis”

  1. Hi Mark

    I originally commented on the Anterior Pelvic Tilt blog and you brought me here. I certainly do have a degree of spinal and pelvic rotation.

    However, I still have concerns for the overall muscle balance of my body. I do not feel as if I am adequately addressing the muscle imbalance of my core, despite doing all the exercises listed above and on other posts. My glutes are becoming more equal, but the same cant be said for my abdomen. My right abdomen is much weaker, and I am looking for unilateral exercises which may aid my condition. I have anxiety with equal activation whilst doing ordinary leg raises etc.

    I believe this imbalance may affect my walking posture.

    what would be your suggestions?

    Single sided planks are unclear to me; Is the side that is being activated most the one facing towards the ground?

    Reply
    • Hi Timothy,

      Assuming that you are already addressing the rotation in the pelvis or torso, I would then recommend checking to see if there is any lateral pelvic tilt or side bending on of the spine.

      If there are nil significant findings there, I would then go after the unilateral exercises.

      When you say you right abdominal region is weaker, which specific movement are you referring to? Is it just the leg raises? If so, you’ll just need to so single raises with the right side for now. Keep in mind – it could also be a weak hip flexor on that side.

      With the side planks, the side that is closer to the ground is that side that is being worked out.

      Mark

      Reply
  2. Hi Mark,
    I’m dealing with the same thing as in all your photos. I previously had an anterior rotated left ilium which made me left leg longer. I managed this for years at home with a simple stretch… Just so I understand, is this kind of pelvic rotation stemming from anterior or posterior rotations of the ilia? I’m trying to figure out of this is my old issue or a new one. Sadly I still am quite twisted after a few days of these great stretches! No scoliosis.

    Thanks for the article though, I hadn’t previously found anything online about my kind of rotation, only ones where one hip is higher than the other (upslip or down slip).

    -Hannah

    Reply
    • Hi Hannah,

      This blog post is addressing the whole pelvis twisting towards one side.

      As part of the pelvis rotation, there will likely be intra pelvic torsion (anterior rotated left ilium) occurring at the same time.

      If your pelvis is neutral, but you tend to only have the left ilium anteriorly rotated, you can try activating the left glutes (hip extension) from a fully flexed position for 5 seconds x 5 reps to see if that helps.

      Mark

      Reply
  3. Hi Mark
    My left pelvis is higher than the right side and rotated forward toward to the right, my left foot points outward. I have left SI joint pain on and off, right shoulder is lower than the left side and pointed forward. I’m in pain mostly everyday. Please help. Thanks a lot

    Reply
    • Hey Andy,

      Sounds like addressing the rotated pelvis is a good place to start off with.

      You might find it also helps to level out your shoulders as well. If not, you might consider checking to see if you have Scoliosis as this can lead to uneven shoulders as well.

      Mark

      Reply
  4. really sorry to come and write this here but it was the only way for me to have your help.Hello my name is Patrick I am 21 years old I am in Africa more precisely in Ivory Coast. I did weight training without equipment and I was not symmetrical so I had an imbalance in my posture because I lean to the right when I walk and the most serious I have had is the right leg being shorter than the left leg which I have not done before. I did some research and I know that I have an imbalance in my pelvis, I cannot see a physiotherapist or an osteopath because I really do not have the means and they are rare in my country, in my research I came across your blog which shows how to rebalance the crooked pelvis. I really need your help. here are more details about me: I have the right leg shorter than the left and even when I try to put a second tongue in my right shoes I feel like I shorten my right leg, when I walk and put my right leg in front of my upper body leaning forward, when I lift a heavy object with my left arm it tires me especially my right side where all the weight of my body rests.

    Reply
    • Hey Patrick,

      If you feel you have issues with a shorter leg, please feel free to have a look at this blog post: Lateral Pelvic Tilt. See if that applies to your situation.

      If your pelvis is “off”, it can have a flow on effect to the rest of your body leading to the issues you have mentioned. I would also encourage you to have a look if you have Scoliosis.

      Mark

      Reply
  5. Hi mark

    My right hip is more forward but my left hip is higher and it´s in internal rotation and my right leg is shorter than left can this fix my problem?

    Reply
  6. Hi Mark
    So based off what I read from your post, I believe I have right rotated pelvis. However, in the photo you have where you talk the foot position, my feet seem to be the opposite. My left foot rotates inwards and right rotates outwards.
    When I run, I seem to feel more activation on my left calve and right hamstring, resulting in a bigger left calve and right hamstring. When I do abdominal work, I can only feel my right side working. Sorry for the long post, but you mentioned that we should be consciously trying to be aware of our hip, knee, feet alignment. I have been doing so for the past few months and it’s leaving me with chronic tightness in my calves and quads. I subconsciously align my body when I sit or stand but it still feels so unnatural and my legs immediately get tight. Any advice would helpful, thank you!

    Reply
    • Hey Ian,

      It is possible to have deviations in foot position with a rotated pelvis to the right. It really depends on how the body is compensating.

      If keeping your lower limb alignment creates more issues, it is likely something else in the body needs to be addressed as well.

      A good place to start is the foot or the pelvis/hip region. Since you mentioned the rotated pelvis, perhaps starting here might be a good idea. As the position of the pelvis will affect the hips, it will also impact the alignment of the lower limb.

      If this creates more issues, then switch to addressing the feet and assess its impact on your ability to keep your legs aligned.

      Mark

      Reply
  7. I have a somewhat on topic question.

    I noticed that you are certified in dry needling. I’m not sure what courses they offer in Australia but I’m pretty sure the science is the same.

    If a patient has left anterior gluteus minimus trigger points they will have a pain referral both locally at the muscle and down the side of the leg.

    If the patient is trying to do a right side lying left adductor pull back with left internal rotation via the anterior fibres of glute min, wouldn’t the patient only make their pain worse from the constant nociception from the trigger points ?

    Also you are a certified dry needler. Do you treat myofascial pain syndrome in your clinic ?

    These exercise techniques are great but if the patient is in pain it will not make their condition worse, you agree?

    Reply
    • Hey Johnathan,

      If you are trying to engage the anterior glutes which already have points of increased tone, it can definitely create more tension within the muscle.

      If this is the case, the anterior glutes would benefit from a release and/or needling technique beforehand.

      Once the tone has settled, you can then follow up with the exercise at perhaps at 10% intensity and gradually progress it to a level where the muscle can comfortable tolerate.

      I’m qualified in needling but I do not use it very often.

      In terms of myofascial pain syndrome – I find that it is often related to an imbalance in posture and movement. So ultimately – by addressing that, should help with the fascial slings.

      If there is acute inflammation – this will need to be sorted out first prior to performing the exercises otherwise any additional input to the body can irritate the system.

      Hope this answers your questions.

      Mark

      Reply
  8. Hi Mark,

    Is a rotated pelvis the same as a pelvic torsion? I have a pelvic torsion (right side forward, left side backward). Will your exercises also help? If yes, should I do them for a right or left rotated pelvis? (I don’t want to go to chiro, I hate adjustments and strongly believe that my torsion is from muscular imbalances and I can get rid of that with exercise not manipulation).

    Reply
    • Hi Isabelle,

      Pelvic torsion is generally referred to the iliums moving relative to the sacral bone. This means that there is movement occurring at the SIJ and pubic symphysis.

      Pelvis rotation is referring to the entire pelvis twisting towards one side as one unit.

      Pelvis torsion should occur with pelvis rotation.

      Generally speaking – if your right side is forwards and left back is backwards, this is consistent with a left rotated pelvis. The exercises mentioned are not specifically for pelvic torsion, but they can help.

      Mark

      Reply
  9. Hey Mark,

    I have a twisted pelvis to the left but it doesn’t really seem like my left leg is the problem. my right hip is definitely externally rotated tho. should i only focus on internal rotation exercises on the right hip? i think my left hip is straight.
    Thanks mark

    Reply
  10. Hi Mark,

    I have a right rotated pelvis with a longer functional right leg. I also have bowed legs and supinate — my left side is more severe. Based on what you’ve conveyed here, I feel like I should be doing the activities for the “left” leg on both sides, but fewer repetitions for my right leg. AKA, increasing internal rotation for both sides. Does that sound right?

    I have been working extensively on strengthening my TVA and stretching my hip flexors, which has seemed to ease a bit of tension.

    In severe pelvic pain, please help!

    Reply
  11. Hi Mark,

    How many times a week should I do these exercises? And also the exercises for scoliosis?

    Аnd can you please write to each post how often to perform different sets of exercises?
    It will be very convenient! Thank you!

    Reply
  12. If one has a right rotated pelvis. ( Right hemi pelvis going backwards and left hemi going forward.

    When doing a forward lunge, is there any way to increase it’s intensity. Such as putting a block under the left foot. Reaching with a left arm ? Tilting the body backwards? Rotating the thoracic to the right ? Obliques ?

    Reply
    • Hi Johnathan,

      I assume you are referring to the lunge stretch for the hip?

      To increase intensity: you can posterior tilt the pelvis, push hips to the side and reach over to right with left hand, drive hips forwards etc

      Mark

      Reply
  13. Hi Mark,
    I have a combination of right side un even hips and a slight right side rotation.
    Should I do all the exercises for un even hips and rotated hips?
    Thanks Karen

    Reply
    • Hey Karen,

      I would focus on addressing one at a time. In some people – fixing one thing can lead to the other improving as well!

      In terms of which one to start with, that really depends on what issues you are having. But generally speaking – I would address rotation first.

      Mark

      Reply
  14. As a chiropractor, I find most of this confusing and counterintuitive. Is your work referring to a rotated hemipelvis? I so, I think internally/externally rotated pelvis makes more sense the right vs. left

    Reply
    • Hi Tom,

      I use it in a sense of the whole pelvis as one unit being rotated relative to the hip joints.

      It is not specifically referring to the intrapelvic torsion.

      Mark

      Reply
  15. Hi Mark,

    I think I have a left rotated pelvis (my right leg is in front of left one, my belly button looks to the left). However I went to a physio that is trained in Postural Restoration/Myokinematic Restoration. She said that a true left rotated pelvis doesn`t exist and it is always rotated to the right. She also says, the reason for this is the right diaphragm being stronger and bigger than the left one and so the rib cage and the pelvis are rotated to that side. When I do targeted exercises at the gym, I feel my right hamstrings being weaker than my left ones and my left glutes being weaker than my right ones. Also I have problems to internally rotate my left leg and my right rectus femoris and glute max are extremely tight. In my opinion that matches your description of a left rotated pelvis, so I am a little confused. Does a left rotated pelvis really not exist? Are there other tests I could do (physio didn`t do any tests). Kind regards, Isa

    Reply
    • Hi Isa,

      If you follow PRI principles, pelvis rotation to the left does not really exist unless your organs have switched sides. Sometimes your pelvis could be in a right rotated pelvis relative to the hips, but present as the right side being more forwards. This is usually due to some sort of knee collapse/foot pronation on the right side.

      I believe left pelvis rotation can and does exist. You can try the PRI exercises for awhile and see how you respond. If you don’t seem be improving, you can try doing the exercises for a left rotated pelvis and see if you feel any better.

      Mark

      Reply
  16. Hello Mark,

    Is it normal to have posteriorly tilted on one side and anteriorly tilted on the other side in a rotated pelvis?

    The external rotation on my right leg doesn’t seems to neutralize unless I do piriform is stretch all the time.

    From my experience (I tried various things) I get the most optimum results (not perfect yet but there is progress) from this rotation exercises but I would like to know if I should include ppt exercises to my right side and apt exercises to left side while doing these rotation or could this exercises help uneven ppt-apt between 2 glutes?

    One last thing I really would like to contact with you. Is this possible?

    Many thanks for your support and contribution.

    Reply
      • Hello Mark,

        I couldn’t decide whether I have apt or ppt on a side but I do feel these exercises seems helping me a lot. When switching to another exercise all the problems come back. The most improvement I feel after doing these exercises I on my upper and lower back on the right side. Normally I can not sit or stand for a long time without my upper + lower back hurting (muscle spasms) but after doing couple of sessions with these exercises I drove my car for 7 hours without any pain on the right side upper back lower back. This feels good.

        I don’t understand why I lost mobility on my right side whereas why I do have more than normal mobility on left side. This is applicable from ankle to head (ankle, knee, hip, back etc.). Is there any logical answer for this?

      • Hey Mert,

        Sounds like you are on the right track with the exercises.

        Your body moving relative to how you habitually position your body throughout the day.

        This is usually related to how you sit. It can also be related to habitual muscle pattern use in sports.

        Mark

  17. Hi mark i have a lot of questions to throw at you are your ready lol ?

    1-Will It be beneficial to see an osteopath for a rotated pelvis and can i depend on the results i get from an osteopath

    2-I have mostly the same pattern that you discussed on this post i also have hamstrings and quad imbalance right weak ham left weak quad

    3-will training the quad and hamstring in a traditional way like doing leg extensions and ham curls help because honestly most of the exercises PT’s show are complicated to me and will doing them only the weaker side and avoiding the strong side be helping

    4-will ignoring this condition cause permanent damage to the spine and hips if left untreated

    I know im throwing alot at once im trying to not keep asking the same questions i will deeply appreciate any response from you ive dealing with this issue for 2 years now thanks

    Reply
    • Hi Khalid,

      1. Yes – osteopaths will be able to help you.

      2. Yes – the hamstrings and quadriceps will be involved with the rotated pelvis.

      3. They will help activate the muscles, but it is best to activate them in a way that encourages the pelvis in a more neutral position. For example: Sitting leg extensions for the quadriceps will not likely significantly help correct the pelvis position.

      4. This is definitely possible! (.. but also at the same time, it’s not guaranteed)

      Mark

      Reply
      • Thank you for all your useful posts it really explain everything clearly and sufficiently.
        I have a question
        I have a rotated pelvis to the right, also a twisted torso and i also slouch forward leaning on my right side so have very bad abdominal pain on the right side as well as back pain in the same area.
        Will addressing pelvic and thoracic rotation be enough to also fix the one side bending and get the weight of these tight right abdominal muscles.
        Thank you

  18. Hi Mark,
    I’ve got tight and short quadriceps, adductors and Hamstrings only on my right side. I performed Thomas Test, figure 4 Test and leg raise Test to confirm that those muscles are really short not only feel like that. I’ve had no injury, symptoms started slightly one day and got worse over time. Stretching doesnt help at all, I do strength exercises every day and can easily do Weighted Single leg tasks like SL squat, bulgarian SQ and so on. So I am not sure whether it is a strength Problem or not. I know that my LEFT glutes are slightly weaker and that I tend to sway back at upper lumbar spine but according to your test I have normal/very mild anterior pelvic tilt. May that be a rotational problem?

    Thank you in advance!
    Cyril

    Reply
    • Hi Cyril,

      If symptoms only started 1 day ago, I would think something must have happened. Did you start any new exercises or activities?

      If you have 1 sided issues, pelvis rotation could definitely be a factor. But it’s hard to say without the full history leading up to the issue.

      Mark

      Reply
  19. Hey
    I have a right rotated pelvis. It means my belly button is pointing towards right.
    So should I do all of these excercises as shown. Or do I need to change them.
    Like rn I’m doing strengthening excercises for left hip and releasing excercises for right hip. Is is the right way . Or do I have to do all of them for a right rotated pelvis .

    Please help……

    Reply
  20. Would these exercises help if we have one foot with a fallen arch? What if this rotation led to fallen arch? Any suggestions regarding to fix fallen arch exercises to add these rotation movements?

    Reply
  21. Hello Again,

    I write a lot sorry for this :-). I would like to give some feedbacks.

    First of all the exercises (left rotated pelvis for me) seems working for me (although i still feel i am missing stg.). Especially working left glute medius seems to balance things out. I always think i could have weakness in my right gluteus medius but now i am realizing that left hip could be lacking. I had an ACL surgery on right side but when i stand on one leg left leg stabilization seems worse than right leg also left leg knee feels too much mobile compared to right (acl side). When i begin the exercises esp. left external rotation exercises, i begin feeling my left knee less mobile (or more controlled). This feels good.

    I know i may have swayback on my right side but the thing is having swayback one side is difficult to proceed with swayback exercises since it effects only unilaterally. Also from my experience this rotation makes it impossible to work muscles evenly. For example on the right side (externally rotated side) i have very well defined lateral muscles from ankle to head whereas on the left side inner muscles are much prominent. When there is a rotation i do not think working on such dysfunctions like swayback or anterior pelvis tilt (since those may effect only one leg). So can we say fixing the rotated pelvis is priority in these kind of instances?

    Reply
    • Hi Mert,

      I generally go after asymmetrical postures first such as Pelvis rotation. But it also really depends on what symptoms/issues you are experiencing.

      If you tend to have asymmetrical symptoms, address the rotation in the pelvis first.

      Mark

      Reply
      • That makes sense!

        I also suspects quads + hamstrings strength asymmetries also play a role in rotation maybe?

        I definitely have weaker hamstring on the right side and weaker quad on the left side (compared to their antagonists). Especially the hip lift feels great and feel left quad activating while right hamstring activating (although it feels a little subtle compared to left quad activation).

        Could this be a contributing factor?

  22. Hello Mark,

    I passed all the test and i have “left rotated pelvis” :-). This is like 3-4 years and i have difficulties in walking even standing.

    I have 2 questions if you could share your thought about these.

    1) I had ACL surgery (hamstring graft) on right knee (where leg is externally rotated) and there is a clear imbalance between quads and hamstring quad is dominant. Hamstring is very weak. Could this be a cause of this rotation or rotation leads this (of course besides surgery) and on the left side? The story is totally opposite (hamstring stronger)in the left leg (internall rotated).

    2) ı also have Psoas imbalance between sides where right side is significantly weaker than left. I read some post regarding psoas imbalance leading to uneven or rotated pelvis. Could this be a cause of pelvis rotation or again pelvis rotation is the cause of weakened right psoas (externally rotated one)?

    Bonus question:) How can i understand whether there is a true tightness or tension related with weakness(e.g adductors)?

    Thank you so much

    Reply
    • Hi Mert.

      Thanks for your questions.

      1. Surgery to your right knee can definitely cause your pelvis to rotate. It’s common to see more strength (and reliance) on the unaffected side which in turn could bias the pelvis towards that side.

      2. Asymmetries in strength of the psoas can also be related to the rotated pelvis. It is also possible that asymmetrical weakness can lead to a rotation in pelvis. Either way, I would encourage you to strengthen the psoas in a more neutral pelvis position.

      Mark

      Reply
      • Yes me too thank you!

        Especially 90/90 hip lift feels great right after doing. My weak left hamstring and weak right quad working.

      • Hi Mark,

        After doing these exercises my pelvis returns to neutral. So it works but the thing is my right leg (ACL side) is straighter than left side (can not maintain a little bend) while standing or walking left side stays in bend / flexed position. What could be leading this how can I maintain a flexed knee position?

      • Hey Mark is it normal to have posterior pelvic tilt on the right side (in left rotated pelvis)?

  23. Hey Mark,

    I have more than one issue happening and it seems like a lot of the issues you address on your site can be interrelated. It is very overwhelming and I’m just not sure how to proceed.

    I have some lateral pelvic tilt on the right along with a rotated pelvis to the right. And because of that I have some twisting in the spine or scoliosis. I have rounded shoulders and even some hunchback. I have hyperlordosis or possibly anterior pelvic tilt but then if I have rounded shoulders does that mean I have swayback posture too? I also get a snapping sound in my hip when laying on my back and bringing my right knee to my stomach and then setting it down. It doesn’t hurt. It’s all so confusing Mark. How would I start?

    I just left you a donation and would appreciate if we could have a one on one chat to see how I can address my situation.

    Reply
    • Hey Kenny,

      It can certainly be overwhelming. Let’s see if I can help!

      “I have hyperlordosis or possibly anterior pelvic tilt but then if I have rounded shoulders does that mean I have swayback posture too?”

      I tend to use the term sway back posture as where the pelvis is shifted forwards relative to the feet causing the torso to sway backwards. Keep in mind, some people also use the term “sway back” as referring to the hyperlordosis. (confusing, I know)

      Snapping in the hip is generally due to a tendon flicking over a bony prominence in the pelvis. (See post: Snapping hip syndrome)

      As you have multiple areas that could be addressed (which is very common), I usually suggest just focusing on ONE area to begin with. This is to avoid getting overwhelmed.

      In terms of where to start – this really depends what kind of issues you are trying to address.

      Thanks for the donation! I rarely get donations so it really means a lot when someone kindly gives. Feel free to message me on my facebook page and I’ll see what I can help you out with.

      Mark

      Reply
      • Hi Mark,

        I went to your Facebook page as you’ve indicated in your reply to me and I’m not sure what is the best way to message you on there. I sent you a direct message through Facebook messenger but I got an automatic reply. So please let me know how I can get in contact with you.

        Thanks.

  24. Hi mark. I am a real mess. All started 8? Months ago after I lifted something clearly the wrong way. I feel so twisted. Right side of my body hardly works now. My pelvis is all over the place. But I can’t figure it out. Some have said I am posterior on on side but I don’t think that’s a constant. This picture of the excercise you have have on this page lying with left leg rotated out then rotating the right leg in is how I am constantly. Any ideas where to start? I don’t match all the pictures lol I am so uneven . But really tight adductor on my right side . Look foramward to hearing from you.

    Reply
    • Hi Samantha,

      True tightness in the inner hip might suggest a pelvis rotated to the right. Or if you sense “tension” in the right inner hip might actually be a pelvis rotation to the left. (It really needs to be specifically assessed)

      Is your spine twisted as well? (see post: Twisted spine) Asymmetrical postures can cause an imbalance between the left and right side of the body.

      Mark

      Reply
  25. Hi mark.

    How can I use some at home orthopedics to increase the supination on the forward rotated side and increase the pronation on the side the posterior rotated side.

    I’m trying to use kinesio tape and a paper towel. I’m placing the paper towel with the kinesio tape for pronation ok the inside of the foot.

    For supination im putting the paper towel and kinesio tape on the outside of the foot and outside heel ? Does this make sense ?

    Reply
  26. Mark,

    I have been keeping up with these exercises for a year now, yet when I look in the mirror it’s all the same. I see all these comments from people, there are so many it’s insane. But I have to ask the most blunt question, have you actually had success in fixing a rotated pelvis on a patient permanently? Or does this issue really never resolve?

    Reply
    • Hi Brandon,

      Yep, there is are over 1000 comments on this one blog post!

      To answer your question: Yes – people can fix their rotated pelvis permanently. If you have tried for 1 year and still have not seen any changes, I would say that you might need to address another area that is causing your pelvis to rotate. (Eg. Foot and spine would be the go-to regions.)

      Mark

      Reply
  27. Hi mark
    I need your help.

    So my right side is more forward than my left and it feels like it´s anteriorly tilted and also when i bow and take picture from back it looks like my left it´s more upwards and my right is lower and my spine looks like it´s a bit twisted. And last question. Is i a rotated pelvis and aic pattern the same thing?

    Many thanks

    Emre

    Reply
    • Hi Emre,

      Sounds like your pelvis is rotated towards the left. The Left AIC pattern would be a pelvis rotation to the right through PRI principles.

      If your left side is higher in the bent over position (and if it’s directly related to the pelvis position), it could be due to the left hip already being in internal rotation. As you bend forwards, your left hip joint might be running out of space which forces the right side to move more.

      Mark

      Reply
      • Thanks for the reply mark

        I also think so because normally my spine is not curved or twisted it only happens when i´m on a bent over position.
        And what should i do for the internal rotation of the left hip.

        Emre

      • Hi Emre,

        You can try addressing the rotation of the pelvis first. This should take the left hip out of internal rotation.

        Mark

  28. Hi Mark

    I am told by chiro that my pelvis is rotated backwards from right side and spine is also twisted to right, i had so much tightness on right side..
    Now he has released below muscles on both sides

    Rectus femoris
    Glutes max
    Abductors
    Could u suggest me what other muscles should i ask him to release before aligning pelvis..

    When i exhale i feelso much tightness in front of right thigh to pubic bone, dont know whuch muscles are these.
    Thanks for reading

    Reply
    • Hello Varsha,

      Sounds like you have a pelvis that is rotated to the right.

      You can target the muscles under the stretch and release section in this blog post to help align with pelvis.

      Mark

      Reply
  29. Hi Marc.
    I really need your help.

    My pelvis is rotated to the right and i am doing your exercises for 2 month now.

    One problem persists, when i walk, my left hip flaps backwards and outwards once i put weight on my left leg.

    This leads to an instable movement while walking.

    I can feel the extra hip movement
    at the point used in the asis Method while walking.

    Which exercises can stabilize my left hip, so that i am no longer walking like a drunken irishman?

    Many thanks,
    Chris

    Reply
  30. Hi Mark,

    I have a rotated pelvis to the right and also my torso is rotated. Ive been trying to correct this with daily exercises for ages ( longer than a year) and honestly dont feel like im getting anywhere. My main problem latley is my inside of my right knee constantly feels tight and painful and also the outside my foot near my ankle is very tight too. Have you any suggestions of a stretch i can do to help this please. Thanks Claire

    Reply
      • Hi Mark,

        Thanks for getting back to me. Id say my left foot feels like its falling inwards when walking and the right foot feel like it falling to the outside. Is this caused by the rotated pelvis or is this causing the rotated pelvis? I do walk with fitted insoles that support my arch (been wearing these for over a year, twisted pelvis was before this) . Would you suggest i just keep going with the twisted pelvic exercises in hope that itwould fix it eventually. Or do i need to tackle my feet? And how of so? Thanks so much for your help Claire

      • Hi Claire,

        If you feel that you have addressed the pelvis rotation as much as you can, the next area I would address is the feet.

        If one foot is pronated/supinated, this can lead to a rotation in the pelvis.

        Mark

  31. Hi Mark,

    Thanks for the page. I have been dealing with left hip pain for over a year. Been going to physio but nothing helps.

    I am pretty sure I have a right rotated hips. My waist line is even but my left greater trochanter protrudes significantly lower than my right one.

    When I do a staggered deadlift (Left leg forward), I can feel the tightness of the back my left thigh, while pain in the left hip. Do you have any idea what is going on?

    Any response would be very appreciated.

    Daniel

    Reply
  32. I am confused. For many years I thought I had right external hip rotation and left internal rotation. This is because of what I felt in my asis “bones”. However, after going to a PT who does PRI and this article, I am now thinking that my hips are not only twisted to the right but shifted to the right and that is somehow causing the appearance of right external rotation and left internal rotation. I suppose it’s my body trying to walk straight forward – instead of in circles. My right leg definitely bows more inward, but the toe wants to point outward and the left leg does the opposite (more outwardly inclined with the toes going more inward). however with all of that said, the structures that are “tight” mentioned above are def. “tight” on me. I just want to get better – it’s been years – and I now have some nerve issues as a result.

    Reply
  33. In a right roated pelvis (right side is posterior and the left is anterior) what happens to the ankles and gastrocnemius on each side. Which can plantar flex and which can’t ? Which side of each calf muscle is tight ?

    Reply
    • Hi Johnathan,

      With the pelvis rotating towards the right, the right ankle will be in more of a RELATIVE plantarflexed position as compared to the left ankle which will be in more relative ankle dorsiflexed position.

      In this case (and not looking at any other influencing factors), the right calf muscle would likely be relatively tighter than the left.

      Mark

      Reply
  34. Hi Mark, I recently noticed that my right ASIS was a bit off position and was protruding out more than my left one last week . Your instructions were really clear and according to that I had a left pelvis rotation.
    1) But when I tried to do the Pelvis Reset Exercise involving the knees to squeeze the ball, I get sharp pain around the ASIS. Is this Normal?
    2) I read from your other page that the torso twisted towards the right side MAY be the cause of a rotated pelvis, So Considering I’ve checked that my spine is straight , would my flared ribs on the right side and uneven hips get fixed if I fix the rotated pelvis?
    I’ve had these doubts for about a week , It’d be really helpful if you’d clarify it to me.
    Thanks a lot.

    Reply
    • Hi John,

      1) Pain is not normal, but it may suggest that you may have an issue in that said area. Muscles that attach to the ASIS are your long hip flexors.

      2) It is possible that addressing the rotation of the pelvis will help improve the other areas. I usually find left pelvis rotation goes together with a right rib flare.

      Mark

      Reply
  35. Mark, in the comments here you write that when you turn the pelvis to the right, the left leg will have valgus and internal rotation.
    Why then do we strengthen the adductors in the left leg? Hmm ?!

    And tell me, if when walking my pants twist to the left (the button and the fly of the pants are to the left of the navel), but I feel that the pelvis is turned to the right. Is this a correct observation, or what do you think is the matter?

    Thank you.

    Reply
    • Hi Victor,

      A pelvis that is rotated to the right will generally have the left hip in External rotation. However – if there is a prominent right pelvis rotation, this pulls the left knee to the right as it follows the pelvis. This would give a inward knee appearance relative to the feet.

      It’s possible that the pants get pulled to the left if your pelvis is rotating right. This would normally occur as your right leg is forward and left leg back.

      Mark

      Reply
  36. Hello sir…
    i think i am having a slight tilt in my pelvis which is tilted towards the right side and i am doing some exercises. when i do some of the exercise i feel like my muscles are loosen up but withing just few seconds it goes back again and the muscles that is the side of hips become tight again and giving the appearence of the right pelvic tilt… i am 15 yrs old……and i feel like my coccyx bone is at the right side and not straight. And also my i feel some sort of tightness in my upper and lower back and my neck also get tight. When i am moving my neck when i get the feeling of tightness or strain, i am hearing sounds like as if some thing is rubbing between the bones…and i am also my knee turned a bit inwards like as if i have knock knees….i also have a a feeling of high hip or is it because of the tilt …i do not know………. pleaseeeeeee help me…… i am waiting for ur fast reply……..thankyou…….

    Reply
  37. Hi mate,

    I don’t think my pelvis is rotated it’s more just shifted to the right of my torso and my right leg stance is out wider then my left leg any idea on what I need to do to fix this ?

    Reply
  38. A reason for a rotated pelvis might also be ‘butt gripping’ meaning you always unconsciously contract your glutes during the day and every movement, sometimes even when sitting. If you do it more on one side or only on one side, this can also lead to a forward rotation of the pelvis on that side. It might be because of core weakness (including pelvic floor) or only a faulty movement strategy you acquired. I only wanted to mention that because I really love your content Mark, but unfortunately all your exercises for rotated pelvis didn’t help to bring my pain down. I visited several physios nobody had a clue. I had a training session at my gym for improving my squatting form. The trainer there told me I have a wrong technique because I squeeze my glutes too strong. That was when everything changed. I got conscious about my butt gripping and I had to relearn how to move properly. Since then my pelvis is straight and I have no more pain. I thought it might be helpful for some other person. I was told butt gripping is quite common. Kind regards, Annabelle

    Reply
    • Hey Annabelle,

      Great to hear that your pain has improved.

      Butt gripping (relatively more on one side) can certainly result in a rotated pelvis. It can even push the pelvis forwards relative to the feet as see in Sway Back Posture.

      Mark

      Reply
  39. Hi Mark, I was just wondering if you might be able to give me some advice. My right foot is externally rotated (not flat) and when I straighten my foot, my leg internally rotates. I’ve also got some right knee pain.

    I’ve tried the pelvis rotation tests and I don’t seem to have a rotated pelvis but when I exercise, my hips shift to the right, which makes me think I might have a left pelvis rotation? But I’m not sure. What could be causing my leg to internally rotate? My left leg is fine but my foot is flatter on that side.

    Reply
    • Hi Nia,

      It sounds like you may have a degree of tibial external rotation. This can explain why the knee rotates inwards if you keep your foot straight. (See post: Duck foot posture)

      If you shift your pelvis towards the right, it can occur in conjunction with a left or right pelvis rotation.

      Mark

      Reply
  40. Hello!
    If my pelvis is turned to the right, does it mean that my left leg will be in the outer rotation (varus), and the right in the inner rotation (valgus)? is this always the case when turning the pelvis to the right?

    and tell me when varus is the pronation of the leg?

    thanks for the great work, Mark!

    Reply
    • Hi Ignat,

      Usually – with a right rotated pelvis, the left knee would collapse inwards (valgus) and the right knee would push out wards (varus). But keep in mind, there are always exceptions to the rule.

      Same thing with the foot pronation. Usually the left foot will be in pronation as it follows the knee valgus on the left side. However – it is not always the case and will need to be assessed individually.

      Mark

      Reply
      • Mark, wait!
        But in this post, the picture shows that if the pelvis rotates to the right, then the left hip will be in external rotation?
        And now you are saying the opposite. Help me understand …..

      • Keep in mind – with right pelvis rotation: You can have the left hip in external rotation whilst the knee is still caving in (relative to the foot) as it follows the pelvis.

        Mark

      • Yes I can confirm that I have exact same issues Mark mentioned (knee valgus on the opposite direction of the rotation and varus on the same direction of rotation)

  41. Hi Mark. A question to which I have not seen the answer anywhere. Help me.

    If the pelvis is turned to the right, then the left leg will be in external rotation, right? And do you need to do the exercises that you wrote in this article?

    If the left gluteus maximus and gluteus medius are weak, then the left hip is slightly upward and turns to the right, and the left thigh will be in internal rotation and brought, but the pelvis will also be turned to the right? And the opposite exercises should be done, as for internal rotation of the leg?

    How can you tell the difference between the two? As you can understand, the left pelvis, due to weak gluteal muscles, turns to the right, or the pelvis is turned to the right, and the exercises for these options will be different.

    HELP US WITH IT. GOOD TO YOU AND YOUR FAMILY.

    Reply
    • Hi Yaros,

      Generally speaking – a pelvis that is rotated to the right will have a left hip that is in external rotation and a right hip that is in internal rotation. Keep in mind – this is assuming that the hips are still pointing forwards.

      If the left hip is higher, then this would be consider a lateral pelvic tilt. (See post: Lateral Pelvic Tilt)

      It sounds like you might need to do a combination of the exercises mentioned on this blog post for a pelvis rotation to the right in conjunction with the exercises for a left hip hike.

      Mark

      Reply
  42. Hi Mark,
    I have a twisted torso as left side of my ribs is flared more than the right. But I don’t seem to have a rotated pelvis. Is this common?
    P.S. I had a lateral pelvic tilt which I fixed thanks to you and this blog.

    Reply
  43. Hi Mark Wong! I’m 37yo. For over 2 years I’ve been in so much pain almost not being able to walk. Recently i’ve found out I have a rotated pelvis and realized I have all of the signs mentioned (left knee valgus, left flat foot and right pelvis rotation) . I was born with scoliosis but never had any big limitations. I wanna start doing your exercises but where should i start from? Feet, knee or hip? Thanks in advance!

    Reply
    • Hey Marta,

      There is no wrong area to start. But if you wanted a more methodical way, I would start from the feet and work your way up as required.

      Mark

      Reply
      • Thank you for your response, Mark. Not knowing what’s the origin made me wonder what should i fix first.

  44. Hi Mark, I have a pelvis that is rotated to the right. Does that mean that the muscles on the left leg are weak while the muscles on the right side of my leg are tight?

    Reply
  45. Mark, hello. You are a genius, your site is super!
    “Did you know…. A pelvis rotation usually occurs with some degree of a lateral pelvic tilt?” (с)

    If the pelvis is turned to the right, what will be its lateral tilt? Which side of the pelvis is higher?
    Thank you.

    Reply
  46. Hi Mark,

    I hope you can help…my right foot is externally rotated outwards and it overpronates. My right knee is turned slightly inwards and when I do a squat or deadlift, my hips are asymmetrical because of my foot.

    I thought that it might be a pelvic rotation issue and my pelvis rotating to the left, but I’m not sure. I think my knee is rotated inwards because of my ankle and to solve my ankle problem, I need to do external rotation exercises. But if I have a left pelvic rotation, my right hip would be externally rotated and I need to do internal rotation exercises.
    I can’t really see any signs of pelvic rotation other than my asymmetrical exercises but it makes sense.

    I’m just wondering what you think and how I can go about this problem? I don’t want to keep doing external rotation exercises and be making the problem worse! Or vice versa and turning my knee & ankle inwards even more :(

    Reply
  47. just a clarification, you mention:
    I will be explaining these exercises in terms of a RIGHT rotated pelvis.
    (If you have a LEFT rotated pelvis, do the same exercises but on the opposite side mentioned.)

    but some of the headers are confusing, isn’t the 3rd and last ones opposite side?

    Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.
    Aim: Reduce tightness in the muscles of the left hip causing a right rotated pelvis.
    Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.
    Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.
    Aim: To decrease the tightness in the muscles of the right hip that are holding the right rotated pelvis position.
    Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

    Reply
  48. Hello Marc,

    I have a Big rotated pelvi right

    I have my left arc feet arcmmm very very High and my right Is normal. How i Can fix my left feet ?

    Reply
  49. Hi

    My left foot points outwards and my left knee is turned slightly inwards, especially when I try to straighten my foot. Do you think I have a left or right pelvic rotation? And if my foot points outwards, does that mean it is pronated?

    Reply
    • Hi,

      Do you have Knock knees? I’d check that out first.

      In regards to pelvis rotation, the pelvis can point towards any direction irrespective to the position of the foot.

      A foot that point outwards can be pronated or supinated. You can determine this by assessing the arch.

      Mark

      Reply
      • Hi Mark

        I definitely have a degree of knee valgus in my left knee and my left foot is externally rotated.

        I’m a bit confused because to improve knee valgus, I need to work on external rotation exercises but as my foot is externally rotated, doesn’t that mean my hip is already externally rotated? Sorry to keep asking questions, it’s confusing!

      • Hey there,

        Your tibia might be externally rotated relative to your femur.

        If you check out this post and scroll down to the knee section, you’ll find some exercises there.

        Mark

  50. Hi Mark

    If my right foot is pointing outwards, could that mean that I have a left or right pelvic rotation?

    Thank you :)

    Reply
  51. Hi Mark

    I can’t decide which way my pelvis is rotated. My left foot is flat and my right foot points outwards. My right foot is quite flat but not as flat as my left and it has more of an arch. When I do exercises, it feels almost impossible to keep my hips symmetrical.

    Reply
    • Hey El,

      It is hard to determine which way the pelvis is rotating by just looking at the feet.

      It is best to do the tests as mentioned in the blog post. If this is difficult, I would suggest seeing a health professional to assess you in person.

      All the best.

      Mark

      Reply
  52. Hi Mark

    Thank you for this post! My left foot is almost completely flat and my right foot points outwards slightly. When I do a squat or deadlift, my hips angle towards my right foot and my right knee started to hurt. Is this a right pelvic rotation?

    Also, in the post, what does it mean to ‘suck’ your knee? I was just getting a bit confused.

    Thanks :)

    Reply
    • Hey Lola,

      If your pelvis faces towards the right side, this would be a right pelvis rotation.

      “Sucking in” the knee involves internal rotation of the knee in the hip socket. Another way of describing it would be to bring your knee in towards the hip socket.

      Mark

      Reply
  53. Hi Mark I’m not sure if I have rotated pelvis or lateral pelvic tilt? My QL on the right is tight also right shoulder and pecs tight. My right hip seems to be pulled forward and down hamstring on that side is tight. I do have limited mobility in my left ankle and a slight collapsed arch. What’s you thoughts?

    Reply
    • Hey Karen,

      If your right hip is pulled forwards, it sounds more like a left rotated pelvis. This would also place the hamstrings on the right on a stretch.

      I also find that the pelvis tends to rotate towards the tighter ankle in my patients.

      Mark

      Reply
  54. Mark hello my friend! My name is Alexander, I am from Russia. I want to say thank you very much for your work. You are a great person. Your site is awesome!
    Help me please, I’m ready to pay or make a donation, I really hope for you.
    There was a knee injury, the leg was weak and then I twisted my leg and the problems began. Something happened to the muscles on the left side of the body.
    1. My left shoulder is turned inward, my upper trapezium and pectoralis are shortened.
    2. The left shoulder blade is higher than the right one.
    3. The left ribs stick out more than the right ones. The chest also looks to the right, the left sternum protrudes more. Also, the left ribs are lower to the side of the pelvis than the right ones.
    4. The left thigh rotates inward, the pelvis looks to the right (the left pelvic bone is turned slightly forward). But on the left side, the pelvis is higher than on the right, if you stand straight and keep your legs straight. And if you get up and relax, then the left bone seems to be lower and in front. Or is it a compensation of the legs or it seems to me? The posterior pelvic bone is always higher on the left than on the right. I can’t figure out whether the pelvis is turned to the right (rotation of the left pelvic bone forward in the sagittal plane) or is it just all higher on the left side (frontal plane)? I’m confused.
    5. The gluteus maximus muscle on the left is tense and smaller than the right one. Also, the gluteus maximus on the left is slightly higher than the right when viewed from behind.
    6. The thigh bone of the left leg is higher than on the right, especially if you lean forward with the body.
    7. On the left foot at the bottom, the bone protrudes inward. Pronation of the foot. The size of the left leg has become larger, the foot has lengthened a little and it is weak. When you stretch your foot forward, the toes go up, something pulls them.
    8. Lying down the left leg is longer than the right, but if you rise to a sitting position, the left becomes shorter.

    Could it be because the shoulder was injured and weak now? Therefore, the pelvis turned. I want to understand who is to blame for this all, the shoulder or the pelvis? Or maybe the foot of the foot?

    Please help me, Mark. I am very tired and confused. I always had good posture and I myself was a sporty guy. I don’t know which muscles to start with so as not to harm. This has been going on for almost 2 years. I have studied and read a lot, do a lot of exercises. But I’m not sure if I’m right.

    Please help me understand. I will definitely thank you friend. There are no doctors in my city, they do not understand and do not know anything about this. I’m stumped, friend. I hope for your help, thank you again.

    Reply
    • Hi Alexander,

      It sounds like your whole posture has reacted to your knee injury.

      If this is the case- you will first need to make sure that your knee has completely recovered. I am not sure what is wrong with your knee but there are some general strengthening exercises on this blog post.

      If your knee has recovered 100%, then the next thing to target would be the foot. If your left foot in stuck in pronation, it can bias the pelvis to rotate towards the right. I have some flat feet exercises listed here.

      If your pelvis is still twisting towards the right, then try out all the exercises mentioned on this blog post for a right rotated pelvis.

      If your pelvis is neutral and your shoulder is still uneven, you may have a degree of rotation and/or lateral bends in your torso.

      These 2 blog posts would be there ones to target:
      Scoliosis
      Twisted spine

      If your torso is neutral and you still present with uneven shoulders, then I would suggest that you have a look at these exercises for uneven shoulders.

      Don’t get overwhelmed! Do one thing at a time and assess to see how your body responds.

      Mark

      Reply
      • Mark, I have questions.
        1. My pelvis is turned to the right. Does this mean that the left pelvic bone rotates forward and the right one back? Right? Or is it another case, I don’t understand.
        2. In the exercise to stretch the right side “Lunge forward” – are we stretching the psoas muscle? But after all, in theory, you need to stretch the left, or am I wrong?
        3. In the exercise to strengthen the oblique muscles “Rotation of the pelvis while lying on its side”, which muscles do we strengthen? Outside oblique to the right and inner oblique to the left, or vice versa?

        And also tell me, can the turned shoulder and flared ribs on the left side turn the pelvis and the whole body to the right? I think my problem might be over the shoulder?

        This is very important and interesting to me. Please help me understand. Thank you, Mark!

      • Hi Alexander,

        1. Yes.
        2. It is aimed to stretch out the internal rotation fibers of your adductors. It gets a bit tricky with the psoas as you have to take into consideration what the lumbar spine is doing in reaction to the pelvis. It’s definitely involved with the pelvis rotation, but I would say it is not the main one (it’s a weak hip external rotator).
        3. If you have right side down and twisting pelvis to left, it would be left External and right internal obliques.

        Left rib flare is usually as a response to a right rotated pelvis. However – it works both ways as well. You can have the upper body affect what the pelvis does too.

        Mark

      • Mark, thank you, your friend for the answer, you are a real person!

        I will clarify:
        1. Look, if my left pelvis is lower than the right one, there is a pronation of the left foot and also the inclination of the left pelvis forward, does this mean rotation to the right?

        2. I read in your article that the rotation of the pelvis happens with the tilt of the pelvis? If the rotation of the pelvis is to the right, then the left pelvic bone is lower than the right one?
        So the left shoulder will be higher than the right one? My shoulder and shoulder blade turns inward and I do not understand whether it is higher or lower than the right one.

        2. So I need to strengthen the oblique muscles, as shown in the photo here above? Right outer and left inner? Can this be done in a simulator in a gym, rotation (left shoulder) of the body to the right? Oblique muscle trainer in the gym.

        3. Should the psoas & iliacus muscle on the left need to be stretched?

        4. If my left pelvis is lower than my right and rotates to the right, what muscles need to be strengthened on the left side? To lift the left pelvis up? Adductors, quadratus, gluteus medius …

        5. The most important thing for me. My left foot has become longer, almost a one size larger, there is a slight pronation, which was not there before. I do not understand what’s the matter. And my toes, when you stretch your leg, your toes go up. Why is this?

        Maybe you, as a professional, will understand why it is and who is the culprit: foot, shoulder or pelvis ??? I’m tired and don’t know what to do anymore, we don’t have good doctors. If you can help me understand.

        I think many people have such a problem and they will find many additional answers in our smart dialogue, we will help them improve their health.

        Thanks again.

      • It’s a shame you didn’t answer my questions below, Mark. I wait and hope for your answer. Thank you friend.

  55. Hi Mark,
    I was wondering why the hips tends to rotate “away from the pronated foot and
    towards the supinated foot” when it rotates “away from the externally rotated hip (ER) and
    towards the internally rotated hip (IR).” That would seem to correlate foot pronation with hip external rotation. I read your post about foot pronation and it seemed like internal rotation was what lead to pronated feet? “An Anterior Pelvic Tilt can orientate the whole leg in a position of internal rotation. This collapse of the entire leg can lead to Flat Feet.”
    So is it hip internal or external rotation that causes pronation at the foot? I just want to make sure I understand things before doing the exercises.

    Cheers!

    Reply
    • Hi Christopher,

      Great question.

      The SHIFT of the pelvis towards one side will tend to cause pronation of the foot on other side. (That is – a pelvis shift to the right will tend to cause pronation in the left foot). It is more so the relative position of the pelvis to the feet that causes the foot pronation/supination, rather than the rotation of the hip.

      However -If the pelvis sits perfectly on top of the feet (ie. no shift), hip internal rotation would likely result in foot pronation.

      Mark

      Reply
  56. Hello Mark,
    I have been battling something wiring in my pelvis now for two almost three months, prior I was extremely active. Gym weights,HIIT, and I added Pilates. And I do yoga off and on. I started having some back issues that would radiate into my butt (around piriformis) and thighs…sometimes one side sometimes both sides. I was told I have some torsion form a craniosacral therapist and a chiro but not sure which way and why it would all of a sudden bother me. My posture is decent as I used to be a dancer…however my right foot has always been extremely rotated outwards compared to my left. I started doing your exercises last night but not sure if I should do all of it for both sides since I don’t know which way I’m rotated and perhaps need to strengthen areas I haven’t been. Is that ok? And based on my supination can you tell my issues? The back pain also originates normally in my side left SI/piriformis and my right knee can also sometimes have some pain off and on. I wish you lived closer! I need someone like you ? thank you for any advice you can give me! No one seems to know how to help me so I’m glad I found your site!

    Reply
    • Sorry for misspellings…was texting too fast! Also, wanted to mention I can feel pain or discomfort In The sacral area sometimes as low as tail bone…I have had nerve sensations also after therapy so I stopped the chiro which my body didn’t seem to like and am trying to help my body heal itself functionally. Thank you again for your direction!

      Reply
      • Hi Ashlee,

        Radiating pain to the butt and thighs could be referred pain from a structure further up such as the lumbar spine, SIJ and certain muscles.

        If your symptoms seem to jump sides, I would think it would be more related to the lumbar spine.

        (A scan to the lower back should help determine if there are any structural issues in the lumbar spine)

        Sounds like you have duck foot posture in you right foot. See post: Duck foot posture. This can occur in conjunction to a rotated pelvis.

        To get the most of the exercises listed on this blog post, you will need to determine which way your pelvis is rotated towards. If the self tests are a bit difficult, you might need to get assessed by a health professional.

        Mark

  57. Hi Mark,

    Thank you so much for these resources.

    I do have left pelvis rotation, so I was wondering when I get to the section that is entitled “left and right hip exercises” do I do each exercise listed but on the opposite side that is mentioned? Hope this makes sense. Thanks!

    Reply
  58. Hi Mark,
    In your picture with your left foot rotated outward, does that mean you are rotated to the right? I’m confused with myself because my right foot is outward and my whole right side is very weak. My glute medius tightens up so bad when I go walking. I feel like my left side(which doesn’t ever hurt) is taking the blunt of everything and the leg and glute appear bigger than the right. I’m not sure which side I should be focused on. I’m assuming the weaker side(right) with the foot outward would be the one to strengthen. I also was confused if I’m rotated to the left or right.
    Thank you
    Dena

    Reply
    • Hi Dena,

      The picture shows the left foot is turned outwards and the pelvis is rotated towards the right.

      Keep in mind – you can also have a left foot that is turned outwards and have a pelvis rotate to the left.

      If you are definitely weaker on the right side, I would encourage you to strengthen it with single leg exercises such as step ups, lunges, single leg hinges etc

      Mark

      Reply
      • Thank you so much for responding, it means a lot when professionals answer back. I appreciate all your information and the time you put in to do all these exercises. I started the rotated pelvis exercises last week, they do help. Since you’ve answered my question, today I’m going to start the single leg exercises.

  59. Hi Mark,

    I have a lateral pelvic tilt to the right. Due to the overload my quads and glutes on the same side are very tight but my hip abductors are weak. I think because of my tight quads, my pelvis is rotated to the left and because of my tight glutes my right leg is externally rotated. My glutes and hamstrings are much weaker on the left and also my adductors. So I got a little bit confused whether I should strengthen my right adductors or not. Should I adress the lateral tilt first and then the rotation?

    Kind regards, Jerome

    Reply
    • Hey Jerome,

      I generally go after the rotation first.

      It sounds like you need to do more generally strengthening on that left side. Single leg exercises such as step ups, lunges, single leg squats and single leg hinges are great for this.

      It might just be a matter of getting the left side to tolerate your weight better.

      Mark

      Reply
  60. Hello Mark,
    Your site has been an awesome tool for me.
    Despite having a PT I go to and watching YT videos and reading some
    journals, I find the information your site has to be most organized
    and applicable to me. Once again, I really want to say thank you so much.

    I have a pelvis that is rotated to right and rotation of the ribs.
    My right side of pelvis seems jacked forward (anterior tilt?) whereas my left side of pelvis
    seems to slump back (posterior tilt?), and the right bottom portion of my left ribs flare up whereas my right shoulder is severely rounded and slumps down.

    This is a long term alignment issue and my body feels like its stuck with all the force on the left side. It’s like my body does not want to accept the weight/pressure on it’s right side.
    Would doing the pelvis rotation program + spinal rotation program help with my issue? I have been doing them and see some improvements, but some days, my right side gets tighter and restricted than ever.
    Right side hip deals constantly with over active TFL, priformis problems and glute med that just does not want to activate..

    Thank you so much hooking us all up with this gem of a site man.

    Reply
    • Hey Timmy,

      Thanks for your kinds words.

      Can you please confirm if I have the following correct:
      – Pelvis rotated to right
      – Left flared ribs
      – Right lower shoulder

      Which leg do you tend to place most of your weight on?

      Mark

      Reply
  61. Hi Mark,
    Thank you for posting all of this helpful information!
    I have a left pelvis rotation, and I went through all of the exercises doing the opposite side for the right pelvis rotation ones. I just have one question
    for left hip exercises #3 strengthen it says
    Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.
    for right hip exercises, #3 strengthen it says
    Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

    Do I need to strengthen the muscles on the side my pelvis is rotating or should it be the opposite side?

    Also, for b) Rectus femoris exercise it says to use an exercise ball to move in a circular motion but it looks like a foam roller is being used in the picture. Do I do an up and down motion instead of a circular motion if using a foam roller, or is better to use an exercise ball?

    Reply
    • Hi Diana,

      You will need to do exercises for both the left and right hip for a rotated pelvis. Both hips (and not just one) are used to rotate the pelvis back into the neutral position.

      For the rectus femoris release, you can use either a ball or foam roller. I tend to use the up/down method for the foam roller and the cicculat motion of the massage ball.

      Both are completely fine to use.

      Mark

      Reply
  62. Hey Mark I’ve been working with someone in the PRI space trying to fix some issues and basically it seems like i have “Left AIC Pattern” which to me translates to a right rotated pelvis along with left anterior pelvic tilt.

    It seems like the overactive muscles won’t let go and it’s hard to get the weak muscles strengthened up and to turn on and do their job throughout the day. Thoughts?

    Reply
    • Hey Taylor, if you are keen to go down the PRI route, try to stick to the easier exercises to avoid the overactive muscles compensating.

      The hip shift against the wall is an exercise that you will need to get efficient at performing.

      Alternatively – you can perform releases of these over active muscles before performing your exercises.

      Mark

      Reply
  63. Hi Mark,

    When I do all the checks to myself, it definitely looks like my pelvis is rotated to the right. I constantly have a tight left glute medius and TFL, but at the same time, it feels like my glute max is shut off. The other thing is though, I tend to get more of SI joint and/or sacrum low back pain on my right side. Does this all make sense with a right rotated pelvis?

    Reply
    • Also, I wanted to mention that my left leg seems to rotate outwards. When I stand I notice my left foot is out to the side more. When I lay flat on my back my left foot falls outward more than my right.

      And moving up the chain, my right shoulder tends to be higher than my left and I get this overwhelming tightness in my right scapula area.

      Is this all due to a rotated pelvis to the right? I assume the torso is trying to counter-rotate to the left.

      Reply
      • Hi Mark,

        As a follow up, it seems like I have a counter-rotation happening in the thoracic spine/ribcage going to the left. I get this stiffness in my right side and kind a general stiffness between the shoulder blades as well as a tight right scalenes.

        I notice I tend to put more of my weight in left foot.

        And I know that in this situation, usually the right shoulder is lower than the left but in my case the right shoulder is higher. What would cause this?

      • Hey Kenny,

        Looks like the muscles on the left side of the torso have counter rotated (and tilted) to a point where the right shoulder is now higher.

        It is likely you will need to do some exercises for the tilt in the spine as well once the pelvis has been addressed.

        See post: Scoliosis Exercises.

        Mark

  64. Hello Mark. Thanks for this helpful information. If you have a right rotated pelvis, would it cause left side pain on the ilium bone area. I have chronic pain in this area. I just had one spine decompression machine session. Didn’t help that much. Do you think these sessions will help along with your exercises. Thank you.

    Reply
    • Hey TK,

      Yes – a pelvis rotated to the right is commonly associated with a left lower back pain.

      Sounds like you are referring to traction to the lumbar spine. This can help if you are quite compressed.

      I have other was to help you decompress your back.

      See post: Spinal Decompression at Home.

      Mark

      Reply
  65. Hi Mark,

    I can’t thank you enough for this post. I’ve been going through these exercises daily and they have helped so much. My gait has improved, which has reduced the pain I would get in my calves when walking. It also feels like I have so much more space to squat deeper, and when I squat, my knee no longer clicks. Thank you! Currently on furlough but I will definitely donate once I get back to work.

    All the best,
    Jack

    Reply
    • Hi Jack,

      I love these kind of comments! Thank you so much for taking the time to write to me.

      Awesome to hear you responded really well to the exercises!

      Mark

      Reply
  66. Hi Mark,

    I got left rotated pelvis (did all the tests you have). There is one thing i would like to understand. When i do pelvis reset exercise in the beginning, i do not feel any strong contraction on my right side when my hand is above the knee position. Also, same happens when doing some tests for hip flexion especially above 90 degrees. This show me that my right Psoas is weak. Could it be also related with my left rotated pelvis? Rotated Pelvis cause this or weakness in the psoas cause the rotation?

    Thank you!

    Reply
  67. Hi Mark, First of all I want to thank you for the information you give out on this blog. Pretty sure you’ve helped a lot of people.

    I’ve had a left pelvis rotation so I do everything in reverse. Your exercises are the only ones that have worked for me. I’ve been doing them for over 2 weeks now and every time I finish the whole set my pelvis goes back where it should be, in neutral position. For a day or two it feels great , but unfortunately I can’t seem to maintain that position once I start doing house or yard work. Even doing the elliptical seems to take me out of neutral. I do the forward lunges, and practice sitting and standing as you mentioned but still can’t seem to keep the neutral position for long.

    My question is, if I keep doing all of these exercises for a couple months or more do you think my body will eventually learn how to maintain that neutral position. I don’t mind doing them but I would just like to think that in time the neutral position will become permanent.

    Thank you for any information you can give me!

    Reply
    • Hi Kathy,

      Great to hear that you are responding to the exercises!

      It sounds like your body is reverting back to the left pelvis rotation once you start to load/challenge the pelvis. This is because your muscles are not used to using your pelvis in neutral YET.

      This is quite common and will get better as you strengthen the muscles that are maintaining the pelvis in the correction position.

      If you know certain activities causes your pelvis to go back to default, try to make a conscious effort to keep the pelvis neutral whilst performing the activity.

      Mark

      Reply
      • Hi Mark,

        Thanks so much for your reply! Yes, my body reverts back to left pelvis rotation when challenged

        In your response you said it will get better as I “strengthen the muscles that are maintaining the pelvis in the correct position”. So just to be clear you were talking about your exercises to CORRECT the rotation, not just the walking lunges and single leg dead lift, correct?

        Again, I can’t thank you enough for all the help you’re giving to so many of us, I can actually walk a normal gait again for the first time in over a year. God bless you!

      • Hi Kathy,

        Yes – the exercises in this blog post will help maintain the correct pelvis position.

        But you will also want to practice keeping the pelvis neutral whilst doing other general exercises such as lunges, dead lift etc.

        Mark

  68. Hi Mark,

    I have the exact same conditions just rotation to opposite direction (left rotated pelvis).

    I got this condition since i injured my right ACL.

    When i stand my right leg my body immediately turns inward (to the left) also my right leg is in external rotation constantly (feet directed towards outside). For the other side (left) i have hyperextension at the knee. Why these happen?

    Also, i have tight quads on the right side (i can not flex/bend my knee above 90 degree).

    After completing your session (doing for the opposite side) I felt better.

    Reply
    • Hey Mert,

      It is common to have a hyper extended knee on the left side if you:
      1. tend to stand most of your weight on your left side.
      2. pelvis rotated to the left.

      (I have a blog post on Knee Hyperextension coming out in a few days. Be sure to follow me on Facebook to get notified when I post it.)

      Hope the exercises helps!

      Mark

      Reply
      • Thanks for the great explanation!

        One last thing why the right side of my body is stiff and limited (mobility) and the left side is hypermobile? Any reasoning behind this?

  69. Thank you for your post.

    I have a question about postural control concerning rotated pelvis.

    How do i maintain posture with this asymmetry when it comes to pelvis position. I have an arch on my right and my right glute is weak. I noticed that i have to arch my back from the left to activate my right glute. Otherwise its stuck

    Reply
    • If the neutral position won’t hold by itself, do i just keep activating the muscles, you suggest in these exervices.

      I have a right pelvis rotation.

      Reply
    • Hey Matias,

      Yes it is. However – if you follow PRI principles, it is not usual to have a left pelvis rotation unless your organs are reversed in position.

      Mark

      Reply
      • Hi Mark thanks for your help

        According to what I have read Mark “The left AIC pattern” is when you have a rotation to the right.

        Or maybe I’m not getting it right?

        I leave you the link to the “Left AIC pattern”

  70. Hi, the last chiropractor I saw told me that : “Your sacrum is posterior on the left (forward nutated on the right), and the Right PSIS is posterior and inferior”
    I was wondering if I should then do the same exercises you showed on this page but my opposite leg?

    Thanks

    Reply
  71. Hi Mark,

    I just recently found this site and I match all the criteria for a left rotated pelvis (but really the entire left side of my body is rotated). My right pelvis is forward of the left, belly button is rotated left, I have an IR left leg/ER right leg, my right shoulder is forward of my left, etc. In addition to being rotated, my left pelvis is also tilted forward more (my left iliac crest is higher than my right – I assume this is a slight hip hike on my left?) causing my left rib cage to flare out more relative to my right, and my left shoulder is sunken in and lower than my right shoulder. With that said, I have two questions:
    1. Just to make sure I’ve reading the exercises correctly, because you state these are all for a RIGHT rotated pelvis. The very first exercise is 1a – releasing the external rotators under LEFT hip exercises, does this mean I should be doing this for the RIGHT hip since I am fixing a LEFT rotated pelvis?
    2. Do you recommend working on these exercises, or the ones you have for Lateral Pelvic Tilt as well? I say this since I mentioned my left hip is also tilted forward causing my left iliac crest to be higher than my right.

    Thank you, and I just want to say I am very happy I found this website and hope it can help me correct my body.

    Reply
    • Hi Jay,

      1. Yes – you do all the same exercises, but on the opposite side mentioned on this blog post.

      2. Start with the rotation. Get the most out of these exercises. Then if required, switch to the lateral tilt.

      Mark

      Reply
  72. Hey mark,

    My belly button moves towards right and my left abs feels weak and when bracing its hard for left side to pull in and brace

    Reply
  73. Hi Mark:

    When I do the groin stretches: forward lunge and half butterfly on my left leg (doing everything backwards for a left rotated pelvis)–I am only feeling these in the outside of my hip, not in the groin as you say i am supposed to. I also find that I am unable to keep my pelvis facing forward during either of these. Wondering if there are alternative stretches that may work better in my case? Been doing them for a week or so and this wont seem to go away

    Thanks

    Reply
    • Also on the pelvic rotation in side lie i cannot for the life of me get my pelvis to move independent of my knees and back.. wondering what that could mean

      Reply
    • Hi Tim,

      If you can’t feel the groin stretch, you might have limited hip external rotation.

      If this is the case – you probably can not get deep into the range to feel the groin stretch. Instead – focus on the releases for now.

      Mark

      Reply
  74. Hello Mark.
    I am a teenager and I think I don’t have the symptoms for rotated pelvis but more like internal rotated leg. To describe it more precisely its like when I am standing my knee is internal rotated while my tibia and foot external. And it looks very ugly and makes me self conscious. And my tibia is also not straight. Also I believe I have weak muscles becuz I have hip dips too. And once I noticed the that I have flat foot. What I need from you is I hope u can suggest me some exercises for them.

    Thank you ??????

    Reply
  75. Hi Mark!
    As I’ve been searching on web since years ago, right rotated pelvis can be a part of classic right handed posture ( left rib flare, left anterior iliac rotation, low right shoulder). Your post is far the best post about this pattern, but I have a little confusion. My left foot is supinated and right foot is pronated but my pelvis facing away from the supinated foot (right rotated). However I’m more stable on my left leg (vestibular dominant), and even if I am standing on both feet, I tend to lean towards the left leg bearing more weight on it, however this is my functionally longer leg. (Actually my left knee is further forward if I’m sitting with bent knees.) One more thing: my left si joint is stuck, and my right is hypermobile (clicking is some movements) however pelvis still remains facing right. Do You have any further advice or modifications for me, or I need to do everything as You described.
    Thank You :-)
    Gabor (from Hungary)

    Reply
    • Hi Gabor,

      Do you tend to lean on that left side more? This might explain the supination in the left foot. Oh wait, I just read more of your comment and you just mentioned you do.

      If this is the case, you might be presenting with a lateral pelvic tilt. To address this – I feel that you would need to do more single leg exercises on that right side to teach is to accept load.

      A longer left knee in sitting is usually due to the pelvis rotated to the right.

      With a right rotated pelvis, the Left SIJ is compressed and the Right SIJ is less compressed. (which seems resonate with what you have mentioned). Addressing the pelvis rotation back to neutral should help with this! If that Left SIJ won’t move, you might need to do some Muscle Energy Techniques for an anterior inominate. Best to look on youtube for this!

      Mark

      Reply
      • What if both my hips were internally rotated and my left leg was more forward. Would the exercises change, I see your saying here that the forward leg is externally rotated and the other is internally but both mine appear to be rotated inward just the left is more cause both my feet are pronated, the left is worse though.

      • Hey Gabe,

        If your left hip is in front, this would suggest at right rotated pelvis.

        You can have internally rotated hips with a right rotated pelvis. (perhaps you have knee valgus?)

        This would mean your right hip would be in a significant amount of internal rotation. If this is the case, I would focus on regaining more external rotation of the RIGHT side to help bring the pelvis back into neutral.

        This might help place the left side in a better position as well.

        Mark

  76. This is extremely helpful thank you! Seeing improvements just on day 1 of trying this. I’ve been going weekly to a chiropractor for almost 2 months and can’t seem to make it past that time frame without going backwards/being in pain. I am pregnant and rotating to the left. Is there a certain way I should sleep at night to try to help things out? I normally am on my left side with a pillow between my knees and slightly under my belly.

    Thank you for your time!

    Reply
    • Hey Alissa,

      If you have a pelvic rotation to the left and want to address it whilst sleeping (and you prefer to sleep on the left side), place a pillow behind your back/pelvis (length ways to your torso) so that you can slightly roll the right side of your pelvis backwards.

      In this position, the left knee should appear to be further away from you as compared to the right side.

      Mark

      Reply
  77. Hey Mark, I have left pelvis rotation (pelvis faces to the left). My left leg is internally rotated and right leg is externally rotated as well as my feet have arch’s that match your description. So your article explains what I have perfectly. To take it a step more, my pelvis also shifts to the side, over my right leg. Like I’m pushing my hips to the right while they face to the left. My right shoulder is also lower so it appears my right hip is higher. My left leg is also always hyperextended, I suppose in order to bring my left hip level to the right. Is this how it usually presents itself, with the hip higher on the side that it rotates away from. I know you have another article great article on lateral pelvic tilt. But if you combined the two is this how it should present itself?

    Reply
    • Hi Miles,

      You can have a rotated pelvis to either side in combination with a left or right hip hike. It really depends on how the body has compensated.

      Your left knee hyper extension is probably linked with the left pelvis rotation. If you have a higher right hip, you are probably shifting your weight more so on to the right hip. If you have a lower right shoulder, I would think that perhaps the right latissimus dorsi muscle might be tight (along side the Right QL).

      Generally speaking – I would go with addressing the pelvis rotation first and see how the body responds to that. Sometimes it might even correct the lateral tilt.

      Might also be an idea to assess for any twist in your spine. See post : Twisted spine.

      Mark

      Reply
  78. Thank you so much for the reply Mark! I need a little more clarification:

    1. Can I start addressing forward head posture even when neck is in this twisted state?

    2. When you say to release and stretch the tight muscles before doing the strengthening exercises. Do you mean to do that for each exercise session or do you suggest that I first only do the release and stretches for some time before moving on to the strengthening exercises? Also, I have been told I am hyper mobile. Should I still do the stretches?

    3. For APT, do you advise to purposely put the pelvis into neutral position when you walk, stand or even lay down? I have been trying to do that for a while now thinking it will help but I am starting to think I caused more issues because it feels like there is more pressure on my knee and feet when I do that. I also have flat feet that I am working on addressing which I know is a huge culprit for APT. Lately I have been doing the short foot stance with my feet when I walk and stand instead of forcing the neutral pelvic position as that feels like it stabilizes things more instead of feeling like I am forcing my pelvis into a position it is not ready to be in. What do you suggest? Because you have mentioned for pretty much all these postural issues, what we do in our day-to-day outside of these corrective exercises are important to see change

    Reply
    • 1. Yes- but the exercises will be even more effective if you weren’t in a twisted starting position.

      2. If you are very tight, you will be better off focusing on stretching/releases for a couple of weeks as to make the strengthening exercises more effective.

      If you are hypermobile, it is not likely you have true tightness. You may be experiencing tension in a muscle as opposed to tightness in a sense of losing muscular length. In this case – go with strengthening straight away.

      3. Yes – but be subtle. It shouldn’t feel like you are forcing it as you will lead to other areas compensating. Think of it as correcting it by 10% as you are walking.

      If you find that addressing the feet automatically corrects the pelvis, you might be more effective at directing your attention to your feet rather than your pelvis.

      Mark

      Reply
  79. Hello Mark. I’m hsving difficulties understanding one thing. If someone’s pelvis is internally rotated, and so is his tibia and the foot is pronated, what should (which muscles) that person be stretching and what should be strengthened? What muscles are shortened and what are lengthened?

    Thank you very much.

    Reply
    • Hey Karlo, When you say “pelvis is internally rotated”, I assume you mean the HIP is internally rotated?

      If this is the case – then you would want to stretch the groin muscles responsible for internal rotation, and then strengthening the glutes (external rotation).

      Mark

      Reply
      • Yes, thats what I meant. Thank you very much for the answer. I have a follow up question, are external rotation of the hip and external rotation of the femur two separate movements or?

  80. Hi Mark,

    I can’t thank you enough for what you are doing for people like me. The information on your site has been SUPER helpful!

    I need some guidance on a couple of things and would really appreciate your help. I have a lot going on at the same time: anterior pelvic tilt, right pelvis rotation, right lateral pelvic tilt, hunchback posture, rounded shoulders, forward head posture, Dowager’s hump, patellar femoral syndrome, right supinated feet and flat feet (both).

    1. I understand this is a process and not an overnight thing, but I want to start working on all these issues at the same time. Is it possible to do that without aggravating symptoms? For instance, say I am trying to do Glute bridges and planks to help with anterior pelvic tilt, would that worsen the pelvic rotation and lateral tilt issues since there are a lot of muscular imbalances

    2. When there is a rotation of the pelvis, does the neck follow as well? I read your post on a twisted spine, but I can’t find a post on a twisted neck. It feels like that is what has happened to me. In my case, my pelvis is rotated to the right, and It looks like my neck followed as well; since I need to look straight ahead, my head moved to the left thus the twisted neck (this is my assumption so please correct me if I am wrong) Since I also have a right lateral pelvic tilt, my shoulder is depressed on the right, making those neck muscles on the right pretty flaccid. Any suggestions on how to deal with this issue? Also, It’s very hard to do chin tucks to address forward head posture when my neck is in this state because my neck is completely uneven and I am afraid doing chin tucks will only make the imbalance worse. What do you suggest?

    3. Do you recommend incorporating a light yoga flow while doing these correction exercises or do you think I should wait until things improve? Would that create more imbalances?

    Reply
    • Hi Meraf,

      1. You can tackle all issues at once, but this can be quite overwhelming (… and time consuming!)

      My suggestion: Focus on 1 or 2 of the main postural distortions. Get them as good as possible. Then move onto the next.

      If you are wondering which one to start with, that would depend on what symptoms you persist with. If you have issues equally on both sides, you probably should start with anterior pelvic tilt, hunch back or forward head posture/dowagers.

      If you present with asymmetrical symptoms, go with the pelvis rotation or lateral tilt ( i tend to go for the rotation first).

      2. With pelvis rotation, there will usually be some sort of counter rotation that occurs in the spine and/or neck. In regards to your neck position, Your assumption that the neck needs to compensate for the pelvis is 100% correct.

      By the way you are describing things, it sounds like you need to address the rotation first. Start with pelvis. And then work your way through the twisted spine exercises.

      The neck should start to sort it self out if everything below it is balanced. If not – you will need to do specific exercises for that as well.

      3. This is 100% fine to do.

      Hope the answers help you!

      Mark

      Reply
  81. Hi mark

    As per your blog I have left pelvic rotation but when I visited to my doctor he told me right..

    He was talking about something right stance PRI..

    When I went home and search then I found pelvic restoration institute..after digging more found that it is rare to have left pelvic rotation..

    So it is possible to have left rotation? Because you also describing on blog as right pelvic rotation not left …

    Reply
    • Hey Saniket,

      I believe you can be rotated to either way.

      However – I do find that many people are rotated to the right.

      According to PRI, you would have a left rotated pelvis if your organs were all on the opposite sides than where they are normally.

      Mark

      Reply
  82. Hello sir

    As I told you previously that I have left pelvic rotation and have corrected 80%..

    Problem now is my left leg has corrected as it is rotating outward now but still it is backward and right leg is forward..

    When stand on right leg..knee turn inward and feeling tention/bit pain in right foot arch..

    Reply
  83. Should we only do the left hip exercises on the left and the right hip exercises on the right?? I thought you should always repeat the exercise / stretch on the other side too?

    Reply
    • Hi Dee,

      As a rotated pelvis is an asymmetrical position of the pelvis, you do not want to address the left and right hip equally.

      This is why there are different exercises for the left and right hip.

      Mark

      Reply
  84. HI Mark,

    Is there a typo in your post? For the first part when you talk about
    [Left Hip Exercises] – you say that these exercises are to help the cause of a right pelvic rotation? do you not mean left pelvic rotation?
    ______________________________________________________
    [Left Hip Exercises]
    1. Releases:
    Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.
    ___________________________________________________________________________

    Then when you talk about [Right Hip Exercises] – you also say these exercises are to reduce right rotated pelvis again?
    _________________________________________________________________
    [Right Hip Exercises]
    1. Releases:
    Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.

    Or is it not a typo and I am supposed to do both of the left and right hip exercises above as noted as I have right rotated ilium?

    Thank you,
    Dee

    Reply
  85. hey mark
    after coming to know i have left pelvic rotation i am doing your exercise from last 1 month but now my left leg is almost externally rotated to 10 o clock… and i did not see any improvments ..then by one post i come to know that i have weak gluteus medius and after doing side leg raises from last 7 days i can see bit improvement … i am confused what it can be…because my all symptoms match with you mentioned in post…

    Reply
  86. Hello Mark,

    About how many times a week would you recommend doing these stretches and exercises? Also, in approximately how many months should I expect to see an improvement?

    Thank you!

    Reply
    • Hi Heather,

      I would start with 2-3/week and then adjust accordingly. More the merrier!

      You should see some small improvements within a few weeks.

      Mark

      Reply
  87. Hi Mark,

    I recently had an injury where I stepped too hard on a rugged ground when I was about to kick a ball. Doctor labeled it a knee dislocation but I believe I have more complicated problems as what I felt was more of a structural mess up rather than a knee one. I checked your tests and it appears I have a left pelvis rotation. Not only that I have been having ITB issues where something feels like it pops out and back in, I have been having issues of pain in my hamstring and right below my buttock when I try to rotate my left foot to its most rotated left position laying on my back. My hamstrings on the injured foot are extremely weak so are my quads. What do you recommend I do? When I do hamstring exercises the ITB issues seem to calm down for a while, specifically hamstring exercises that target my lateral hamstring (by putting foot pressure in a supine position). It’s a whole lot of here and there and in depth issues (let me also mention I have had historically weak glutes I never worked on), so please give me some sort of guidance. Again, I have a left pelvis rotation based on the tests. Thank you.

    Reply
    • Hi Nati,

      ITB making a popping noise is called ITB friction syndrome. It’s where the ITB flicks over a bony prominence in the knee.

      ITB issues are generally linked to a poor hip control. Poor hip control could be related to your rotated pelvis.

      If your hamstring hurts as you rotate your foot outwards, this may suggest a strain to biceps femoris.

      If this is the case – you will firstly need to rehabilitate the injury. Strengthening hamstrings is the way to go. (dead lift, hinges, curls etc). From here, make sure you have good hip control. Some exercises here might help: Gluteus Medius Exercises.

      Mark

      Reply
  88. Hello Mark,

    Thank you in advance for taking the me to read this. I have been having pelvis/hip issues for the last 2 years and I do not know what to do. I have done PT, AIRROSTI, Chiro, Orthopaedic Specialist, acupuncture, etc with no luck. I am currently working with a Chiro hat has been helping some, but can’t seem to get it all the way there.

    All of that said, the current diagnosis is “left anterior superior and right posterior inferior pelvis”. I had a few weeks over the holidays that I was not able to see him and came across this article and thought I would give it a try. From that diagnosis, I did the “right pelvis rotation” series but things got worse over a few days. I then figured I would try the “left pelvis rotation” and it has helped quite a bit. After doing it most every day for 3 weeks, I went to the chiro for the first time in a while and he said that while it did seem backwards to keep doing it.

    I am worried that since he agreed it seems backwards that this could be helping in some ways, but hurting in others and I should be utilizing one of your other progressions.

    Thank you so much and I look forward to hearing back from you.

    Brian

    Reply
    • Hey Brian,

      By the sounds of it, the left side of your pelvis is going upwards and the right side of your pelvis is going downwards. This is consistent with a left rotated pelvis and would make sense you are starting to see some benefit after performing the exercise for a left rotated pelvis.

      Mark

      Reply
  89. Hi Mark

    Appreciate the in depth articleo have been struggling with a right medial knee injury for over a year.

    I had been running for 18 months previous to this without many issues.
    Towards the end of the 18 months, started with left sided ITB pain and a tight right hamstring.
    Which I ignored…….

    Have had steroid injections in my right knee. After being diagnosed with an MCL strain and then some degraded cartlidge.
    Been slowly trying to improve my strength on the right side, due to muscle wastage after an arthroscopy.

    The question I have is with all the above knowledge.
    I have a right leg which points at 1 o’clock. Ext. Rotated??
    Which is struggle to rotate internally.
    My left leg is really tight in the hip and pelvis are with external rotation.

    When I do the above tests, I see my right thigh as further forward.
    Does this tally with everything I have wrote.

    I also seem to have a Trendelenburg gait when running/walking. With a drop on the right side when striding on the left.
    Again does this tally.

    What would be the best way forward.

    Many thanks.

    Reply
    • Hi Mark,

      A trendelenburg sign on the left side suggest weakness in the left glute medius.

      A weak glute medius can be linked with a lateral pelvic tilt with a left hip hike. Check out this post for more information: Lateral Pelvic Tilt exercises.

      Weakness in the left glute medius could cause the left ITB (and presumably the Left TFL +/- glutes max) to compensate leading to ITB issues.

      If the right thigh is further forward, this suggests a left pelvis rotation, however, it will be more accurate if you do the rest of the recommended tests as well.

      Another thing I usually check in most people is the amount of ankle dorsiflexion in the ankle as this can cause a whole lot of lower limb issues (including the foot pointing outwards). For more info: Ankle Dorsiflexion.

      On top of addressing any tilt or rotating in the pelvis, I would encourage you to get good single leg exercises. (Single leg squat, balance, lunges etc)

      Mark

      Reply
  90. Hello Mark,
    I really want to fix my rotated pelvis but I have a question before I begin. If I have a right rotated pelvis should I only do the exercises/stretches above that mention “…causing a right pelvis rotation”, “…causing a right rotated pelvis” , “…pulling into the right rotated pelvis position”, etc. Or should I also do the ones that mention a left rotated pelvis? I read the explanation above but I am still a little confused.

    Reply
    • Hi Heather,

      For a right rotated pelvis, you will just need to follow the exact exercises as mentioned.

      Note that you will need to do exercises for both the left and right hips.

      Mark

      Reply
  91. Mark,
    I am having a hard time identifying which side my pelvis is rotated. I took the test to determine which way my pelvis was rotated. However, for the ASIS method I got left pelvis rotation. For the thigh position I got right pelvis rotation. For the buttock position I am having a hard time identifying which side is forward, sometimes it seems like the left and other times it seems like the right. For the belly button I got left pelvis rotation. How do I know which way my pelvis is rotated. I want to start doing the exercises but I want to make sure to do them correctly.
    P.S. I also have a right hip hike.

    Reply
  92. Hello Mark, Thanks a lot for all this! I have found out I have a “Left Pelvis Rotation”. My question: Does it apply to ALL of the exercises you give, that they are described for a Right rotated pelvis. So I should do ALL of them opposite? I guess what confuses me, is that you talk about “left hip exercises”, “right hip exercises” and “left and right side exercises”. Again, thank you so much sharing all the informaton in this post, I really appreciate it! Yours Charlotte

    Reply
  93. Hi Mark,

    I think part of my rotated pelvis problem is from glute atrophy. My left glute is smaller than my right glute, and I can’t seem to squeeze my left glute without my TFL and hamstrings tightening up. What would you recommend?

    Reply
    • Hey Andrew,

      If you are trying to engage your glutes but other muscles are trying to compensate, try to make the glute exercise easier.

      For example – you can try pushing your knee out against a wall whilst sitting. Push as hard as you can without engaging the TFL and hamstring.

      Mark

      Reply
  94. Hi Mark,

    I really love the amount of information you give, it’s really helpful and simple to comprehend, so keep up the good work…
    In trying to figure out my lower back, coccyx and left hip problem one thing that is constant is that when I stand on my right root my body rotates (internally?) to the left a lot…It doesn’t really do this when no weight is applied and I only have a slight rotation when two feet on the ground.

    Any ideas what muscle tightness is causing this? Should I just follow your fix it post?…I feel like I have a cascade of problems that run from here to left hip , then lower back (slowly going) and pain near coccyx (horrible), but I don’t understand which muscles are pulling/pushing all of it.

    Richard

    Reply
    • Hey Richard,

      If I were to guess, it might be that you are using your glutes on the Right side to external rotate the pelvis towards the left. (as a way to stabilize your pelvis)

      This suggests that you might be lacking control of the glutes in a more internally rotate position on the right side.

      A simple exercise would be to hold onto something for support, and stand on the right leg without letting the pelvis rotate towards the left.

      You can also check if you have limited hip internal rotation by checking out this post: Hip Internal Rotation.

      Mark

      Reply
  95. Mark,
    Back in April 2020 I noticed I had a lateral pelvic tilt with a hip hike on the right side and a weak glute on the left side. I have been following the stretches and exercises on your post “how to fix a lateral pelvic tilt” since April 2020 up until now (January 2021). I’ve noticed little improvement. However about a month ago I noticed the right side of my hip is also leaned forward, I started doing research and I came across your post “how to fix a rotated pelvis” and I noticed my pelvis is also rotated. I completed the test andI believe I have a right pelvis rotation. My question is what should I do, should I continue addressing the lateral pelvic tilt even though I’ve had little results in 9 months or should I begin addressing the rotated pelvis?

    Reply
    • Hello Sophia,

      If you have persisted with addressing lateral pelvic tilt for 9 months and there hasn’t been any significant changes, I would tackle the rotation and see if that also helps with both the rotation and tilt.

      Keep in mind, if you have a weaker left side, the body may naturally want to stand on the right side giving a right hip hike. In this case – you would want to work on strengthening the left glute with single leg exercises.

      Mark

      Reply
  96. Hello Mark!First of all thanks for all you are doing!
    I have a left side hip impingement diagnosed through x-ray and MRI.
    At this moment I find myself with multiple “areas” to fix.
    *Hip Impingement
    *Right side rotated pelvis.
    *Anterior pelvic tilt
    *Duck feet with left side more accentuated
    .Where should I start working?
    Regards,
    Marco

    Reply
  97. Hi Mark, I have left pelvis rotation and have been doing these exercises for around 10 days now. Over the past couple of days I have been getting sciatica in my left periformis muscle. Any ideas on why this might be? Thanks Glen

    Reply
  98. Thank you. I am definitely looking into the links you have me. I also have an issue of time. The exercises and things take time .. I work from 6 am to 430pm and with 5 children it seems hard to get it all in… Also what is better to try to do it in the morning before work or before bed.? Is there a way to simplify a routine for each day and compile a more complex one for Saturday and Sunday? How often should these be done, every day or… I work at a machine shop.

    Reply
  99. hello Mark,

    I have had 8 hip surgeries. They started around the age of 12 with bilateral scfe with severe external rotation. my first surgery was to pin, second was to remove hardware, third was an osteotomy on my right, fifth was hardware removal, sixth was osteotomy on left they had complications so that side was rougher once they had the top of bar inserted they had to bend it because it did not line up right, the seventh was hardware removal. This is where I stopped briefly … the pain never stopped.. I was 17 and told it was arthritis … then by age 19 I was told I had a bad hip impingement with bone spurs… I had been being told I needed a hip replacement and that i was too young. So I went on living and started my family… I had 5 children then last year in the summer of 2019 I had two more surgeries… I had developed a condition from having the osteotomies at such a young age which was causing over growth of the bone making the impingement worse and now I also had labral tears… They preformed an arthroscopy surgery on both sides to repair it. I finally had relief and for the first time in years went back to work in Jan 2020. I have started to have pain again. my pain is esp. in the left groin. I believe it’s due to p.t. being cut short. I have about a 6mm length difference in my left leg being longer. I have what I believe is a right rotated pelvis. And I’m currently pregnant with my sixth child. I’m due July 4th 2021. Any advice would be so welcome. I’ve seen what your posts can do and how much you have put into them and I thank you and hope you will continue these great works. happy new year.

    Reply
    • Hello Tanya,

      Wow! That’s quite a few surgeries!

      I have a blog post that specifically covers hip impingement.

      Check out this post: Hip Impingement.

      If you have had multiple surgeries to this hip, I would also assume that you may be lacking hip internal rotation.

      Check out this post: Hip internal rotation exercises.

      It is common for the pelvis to rotate AWAY from the side of pain. Perhaps in your case, your rotation is due to your pain, as opposed to it causing your hip issues?

      With 8 hip surgeries, I would also assume that your hip stabilizers are probably weak.

      Check out this post: Glute medius exercises.

      Please have a read of those blog posts as I think they may be appropriate in your situation.

      Mark

      Reply
  100. Hi Mark I am suffering from back and shoulder pain, a physio I am seeing tells me that I have a pelvis that is rotated to the left and a thorax that is counter-rotating to the right.

    When I google this issue it seems to be referred to as ‘left AIC/Right Bc’. A lot of the info seems to suggest that its very rare or unheard of for the pelvis to rotate left and thorax to the right.

    Do you think it is possible that I am actually rotating to the left from my pelvis and right from my throax or has my physio misdiagnosed me ?

    Reply
    • Hey Cormac,

      The LEFT aic/Right BC pattern is based on Postural Restoration Institute principles. This generally means you are stuck in Right stance which involves pelvis rotation to the RIGHT, higher right hip, torso side bending to right, torso counter rotating towards the left.

      You could definitely have a rotated pelvis to the left.

      Mark

      Reply
  101. sir mark,
    after doing your exercise i have almost corrected my left rotated pelvis nearly 80% but now i think i am not able to correct remain part . i am still performing your exercise but dont know why its not working or growth has slow down…? and sir i feel very little activation in clam shell exercise ..is there any variation like doing on 45 degree ..? and how would i know if i have corrected it i mean any specific indication ?

    Reply
    • Hi Rohit,

      Great to hear that you have corrected 80% of your rotation with the exercises.

      The remaining 20% (if it doesn’t come over time with the same exercises) will likely mean you will need to address other areas.

      This could be addressing the foot (flat vs high arch) or perhaps even the spine.

      Mark

      Reply
  102. Hi Mark,

    From what I can tell I have a left rotated pelvis as my right thigh I more forward than my left.

    Could you please help me with the following exercise?

    For this exercise:
    Pelvic rotation in side lie (Obliques)

    Which side should I lie on please?

    Thanks
    Glen

    Reply
  103. Hi Mark,

    I have piriformis syndrome and when I do my squats, I notice that I have hip shifts to avoid the pain. Overtime, this resulted in my pelvis rotating towards the left.

    My question is:
    Do I fix my piriformis syndrome first and then my rotated pelvis or vice versa?
    Can I manage both at once?
    Do I still continue with my barbell back squats?

    Look forward to your reply soon.

    Reply
    • Hey Dan,

      I would address the painful area first (ie. perhaps release, stretches, activation exercises) to reduce your symptoms.

      Once your symptoms are more tolerable, you can start addressing to rotation if that is your goal.

      I would caution performing exercises that are reproducing your pain or causing you to compensate significantly. Perhaps you could try squatting with less depth/weight or stick to other leg exercises such as lunges, hack squat etc.

      Mark

      Reply
  104. Dear Mark,

    Thank you so much for this interesting article.

    I have a short question: I have a light scoliosis and when sitting on the floor or laying on the ground, my left leg falls outwards while the right one is rather straight. Is this due to a pelvic rotation?
    My doctor said it might be that the Femur bones are just at a different angle in the hip socket. But at the same time I often feel pain at my left outer hip (sometimes down to my left knee). When I am sitting on the floor, putting my feet together and dropping my right knee/leg outward, it always cracks and feels like I’m constricting it. Two others doctors could not really help me …

    Are these exercise suitable for my problem? When standing I think my pelvis might be a little rotated to the right but I am rather worried why my legs seem to be rotating in different directions. Could it just be that my left gluteus is to tight?

    I would appreciate it if you could give me some feedback,

    Lu

    Reply
  105. Hello sir,
    I have been doing your exercise for 2 weeks and can I see physical results too?..I mean now I can see my right groin area is looking stronger and wider.. is it good indication? I have left pelvic rotation.

    Reply
  106. hey mark
    thankyou for helping so many people for free.
    i have left pelvic rotation and i think this problem came from when i started weight training.
    now i dont feel my form is proper in gym while exercising. and i feel pain in my knees. what can i do about this?
    and [IMPORTANT] when you say hip and knee bent at 90 degree in clam shell does it mean i lift my bend knee front of my body till it is straight to my hip in one side lying position. because i feel my form is not proper and it rotates my pelvis further to left.
    english is not my first language.

    Reply
    • Hi Mark,

      I think you have made a mistake in the article? You state (and I agree) that when the belly button faces right you have a right pelvic rotation. However, if you then rotate the pelvis so that the belly button faces straight forward, the RIGHT thigh now sticks forward. You state however that left side being forward is a right pelvis rotation?

      David

      Reply
      • Hey David,

        Thanks for the comment.

        I’m not too sure what the exact question is but maybe this might help:

        – If the right thigh is more forwards (and assuming that the right side of the pelvis of following the right thigh), then the belly button would be facing the left.

        – If your pelvis is neutral (where the pelvis and thighs are even), then the belly button should be facing forwards.

        Let me know if that makes any sense.

        Mark

  107. Hi Mark,

    I’ve a chronic pain in lower left butt and left groin, and suffer from tight hamstrings.

    1. Pain originates from left glute cheek/ sit bone (earlier looked like PFS but not)
    2. Pain radiates from left glute to hamstrings over the knees, and back of the calves
    3. Pain in psoas muscle on left

    I still dont have any diagnosis from any physio yet, and really desperate to work towards the right rehab therapy. Can you please help advise, is there a video consultation possible?

    Reply
    • Hi Rastogi,

      It is very hard to give a diagnosis without a proper assessment.

      Some ideas that you can run by with your physios:
      – Referred pain from the SIJ
      – Lumbar spine nerve impingement
      – Nerve tension
      – Trigger points in the glutes

      Mark

      Reply
  108. Phenomenal article Mark!

    I’m a 29-year-old golfer (in the little spare time I get) who used to play constantly in high school. Now that I’m really hitting weightlifting, I’ve noticed hip imbalances. I believe I do have right pelvis rotation (think of how a right-handed golfer shifts their hips) due to tightness and impingement in the left and/or weakness in the right. Squats have illuminated this imbalance.

    So thank you for all these tips! Just did some and they definitely are helping out or at least addressing my weak points!

    Reply
  109. Hello Mark,

    first of all, I would like to thank you for your detailed articles! I have a slightly rotated pelvis and lateral pelvic tilt on my left side (left hip hike), approx. 1 cm. I have this problem for a couple of months now since I had 2 herniated discs (L4/L5, L5/S1) and very acute back pain for 2 months. I want to do your exercises as a daily routine that could hopefully help me, but unfortunately, I still suffer from mild or worse lower back pain, and I do not know if I should wait until the pain is away. The problem is that I am not sure if my back pain (now its 6 months) did not go away because of the instability. My doctors cannot say, and one of them even told me that I will be crooked like that forever (he did not offer treatment, though…). I cannot walk properly, I am limping, and I feel pain in my hips after longer distances. I just do not believe that I will be pain-free until without a leveled pelvis, but at the same time, I am worried that I can make it worse if I do these exercises. What do you think? Thank you very much for your answer!

    Reply
    • Hi Katerina,

      I would encourage you to get the pain under control first as some of the exercises that address the pelvis may actually make your lower back pain worse!

      If your pain is specifically caused by the disc bulge in the lumbar spine, check out this post: Bulged Disc Exercises.

      Once the pain is under control, start to address the pelvis.

      Mark

      Reply
  110. Hi mark,

    I have bad hip and left glute pain…. been told I have a right lateral pelvic tilt, right anterior Ilial rotation and a separate left posterial ilial rotation. I was treated with PRP injections which was of no help. I don’t know where to start and everything I do hurts and seems to make things worse. I have seen so many people.

    Reply
    • Hi Mark, the hip pain I guess is more the left side of my hip rather than the hip itself. Palpating of the muscle on the left side and all over the buttocks are sore and to the left of the sacrum. I do sometimes experience some dull pain down the back of the leg.

      Every stretch and massage I try and do exacerbates the pain. Sometimes lying on that side at night is sore. It’s been this way for four months now. MRI showed nothing.

      I appreciate your help. I’m struggling for answers.

      Reply
      • Hi Melissa,

        Pain on the side of the hip, to the buttock, left of sacrum and down the back of the leg may suggest referred pain from the lower back.

        You mentioned the MRI showed nothing. Was this a scan of the lumbar spine as well? Or just the hip?

        Also, have a quick google search of “Piriformis syndrome” and see if that fits your symptoms.

        Mark

    • Hi Mark, the pain could potentially fit perifomis however the peridot is stretches aggregate the pain. It was a pelvic MRI, however I have had two abdominal pelvic CTS last year and there was no mention of anything in the lumbar spine.

      Can you have referred pain from the lumbar spine even if the lumbar spine isn’t sore?

      Reply
      • Hi Melissa,

        You might need to get a specific MRI of the lumbar spine. Pain can refer down from the lumbar spine even though there is no pain present.

        Have you tried sciatic nerve glides? Have a quick google search on the many ways of performing this exercise. The goal is to only feel a gentle stretch.

        Mark

  111. hello sir ..
    as per your blog we should strengthen left side glute medius .
    but clam shell is exercise for strength glute medius which you have mentioned for right side hip.
    and you also have told to release it in right side but we are strengthing it by clam shell ..
    please guide sir..i am confused..

    Reply
  112. Hey Mark!

    Is it possible to have a rotated pelvis AND a lateral pelvic tilt?

    In terms of your analysis of what muscles I should have tight/weak, it matches a rotated pelvis to the RIGHT. (Left hip feels slightly forward and pulled down whilst pelvis shifts towards right).

    BUT from behind it looks like I have a slight lateral pelvic tilt e.g. On the left there is a waist crease and the left leg has all the problems, it feels mechanically wrong, it feels longer and its generally weaker.

    I dont know if I should do the lateral or rotated pelvis exercises. I feel like the rotated exercises match more how my body feels, but there is definitely a leg length discrepancy that is caused by the tilt.

    Kind regards,

    George

    Reply
    • Hey George,

      It is possible (and common) to have a rotated pelvis and a lateral pelvic tilt.

      You can address the rotation first and see how your body responds. It might even help with some of the lateral tilt.

      Mark

      Reply
  113. Hi, first thank you for helping other people for free.My left trap is higher than my right and also my right shoulder is depressed and little bit forward.I feel like all my right side is weaker than my left.Also my right hip is always tight and painful.Is enough to do just this exercieses for rotated pelvis to fix all this imbalances?

    Reply
    • Hey Djole,

      If the rotation in the pelvis was the main reason why the other postural deviations have occurred, then you should see a good improvement in all areas when addressing the pelvis.

      Mark

      Reply
  114. Hi Mark

    (Not sure if my last comment posted) Please could you help me( I sustained an exercise injury back in May which caused a constant burning pain down my right groin and inner thigh. I admittedly sat and rested with bad posture for a long time as walking was painful. After a couple of months the pain eased but I noticed that both of my hips/sides were now painful to lean on in bed and I can feel them pulsing – is this hip bursitis? I also noticed that my hips will click during certain movements but causes no pain. Is this hip snapping syndrome?

    More recently, I started having pain in my lower back (not dead centre) and after a lot of research I think the pain is coming from my SI joints. Sometimes it is right sided and sometimes it is left. I feel the right joint clicking a lot. I also feel pain/tension/tightness in my glutes, hips, thighs, hamstrings on a daily basis and struggle with sitting or walking for too long, my legs often feel weak and unstable. My hips are still painful to lean on in bed but now it is also painful to lie on my back. Does this sound like SI joint problem to you? Can this occur with hip bursitis?

    Finally last week I noticed that my pelvis was rotated quite dramatically to the right. Could this be causing all of the above problems? Or have those problems caused a rotated pelvis? They all seem to be interrelated so I am confused and overwhelmed with information, it seems my initial injury has had a knock on effect on everything.

    I wanted to ask whether I should address my pelvic rotation first? Or SI joint / hip bursitis first? Can these rotation corrections be done safely with other problems or are there ones I should omit? And lastly, how often do you recommend performing these exercises? Is once daily enough?

    Thank you

    Reply
    • Hi Nia,

      By the location of the pain, it is possible that it might be hip bursitis.

      See post: Hip Bursitis Exercises.

      A clicking hip is usually either the joint and/or tendons flicking over a bony prominence.

      If you feel that it is a snapping hip issue, see post: Internal snapping hip syndrome.

      If lying down on your back in bed with pain in the SIJ region, this could be a Long Dorsal SIJ ligament issue.

      The body will tend to adopt a posture that minimizes pain. This could be the reason why your pelvis is rotated to the right.

      I would tend address the painful areas first. (eg. the hip). Performing exercises 1/day is fine if your body can comfortably tolerate it.

      Having said that – I would strongly recommend that you get a good assessment from your healthcare provider so that they can give you a diagnosis and specific advice on what exercise is best for you.

      Mark

      Reply
  115. Hi Mark! Thanks for sharing this blog! Great information. I have a right rotated pelvis, lateral tilt, flat left foot, mild scoliosis, and lean left. I started last week to correct the lean and worked with the lateral tilt exercises. Not sure how to put this together. Thanks!!!

    Reply
    • Hey Colleen,

      If I were to pick one area to start with, it would be to address the pelvis rotation.

      In the long term, however, it is likely you will need to address all said areas.

      Mark

      Reply
  116. Hello Mark,

    Thank you for your content, it is extremely helpful however I’m having an issue with fixing my pelvis rotation. My pelvis rotates to the right just like in your post but my right foot pronates too. Is there anything I could do? I did the stretches and exercises and my pelvis still rotates with my belly button facing forward.

    James

    Reply
  117. hello sir,

    only one question-
    in [Left & Right Hip Exercises] [ c ] hip shift on wall
    do we need to keep one foot ahead compare to other. same in[ b ] ??
    i have left pelvis rotation.
    is it ok to use tennis ball for massage?

    Reply
  118. Hey Mark,

    I just want to say thank you so much for the wonderful content!! Super eye opening!

    I was reading your “rotated pelvis” article and figured out that I have rotated pelvis that is orientated to the left. In my case along with my hips to the left, my left neck (scalene and scm) are extremely tight. My left shoulder seems to be more rounded and left psoas is extremely tight.

    I was wondering if you had any releases, stretches or strengthening exercises for the neck, shoulders and abs to help with hips rotated to the left. Thanks so much!! You are really changing lives and I can’t thank you enough!

    Reply
  119. Hi mark,

    I have anterior pelvic twist also my right side buttocks is sticking out. Also from my hip to knee my right leg is bigger in size, is this result of pelvic rotation ?

    Also while sitting always I am leaning on my right side . I noticed my neck also slightly slanting down to left, what is the reason and suggest me what exercise and all I should follow??
    Thanks
    Chachithra

    Reply
  120. Hello Mark, I started having right hip flexor and gluteus medius tightness about 6 years ago due to bad posture. It’s not really painful but more like discomfort, and I usually get temporal relief from occasional stretching. However, this annoying discomfort never really got away and then recently I came across your page and finally realize that my problem might be due to a left rotated pelvis.

    So I have followed your above exercise faithfully for the past 20 days. I think I felt better for the first 10 days (less tightness, or even feeling perfectly tightness free and my hip balanced especially right after finishing the exercise for the day). But then for the past 10 days, I don’t feel that there’s much improvement (FYI I have also been constantly mindful to sit and stand evenly to keep a good posture). Sometimes after sitting for a short while (30 min), some tightness in my right hip flexor and gluteus medius comes back again.

    1. As such, do you think that a left rotated pelvis is really my main issue? Because when I look at the mirror now, I don’t see much if any left-right imbalance or rotation in my pelvis, although I still have anterior pelvic tilt (on both sides) to tackle.
    2. Should I keep doing the above exercises? I am not sure if I have done it correctly but I am having some knee pain doing the hip shift on wall exercise.
    3. If I continue to do the above exercises for rotated pelvis, roughly how long do you think it will take for my pelvis to stay neutral?

    Thank you so much for your advice!!

    Reply
    • Hello Stanley,

      1. Addressing the pelvis might give you a % of the results. You might need to start to look at different areas of the body that might be contributing to your symptoms. (eg. knee valgus, flat foot, twisted spine etc).

      It might also be that these muscles may be weak and need strengthening. Weak muscles can become stiff.

      2. If you believe the pelvis rotation has completely resolved in standing posture, sitting posture and with movement, you can wean down the intensity of the exercises.

      3. If you are able to correct it within 20 days, chances are it shouldn’t take much longer (maybe up to 6 weeks?). It might just be a matter of the body getting used to using the muscles in a certain way so that it does not revert back to the default settings)

      Mark

      Reply
  121. Hi Mark. Great page.
    Quick question because I am frankly abit confused.

    My right hip is facing forward
    I am getting the stretch on the right side.

    Basically do I need to strengthen my left side more? This is what your page is showing

    Thanks

    Reply
    • Hi Robert,

      If the right side of your pelvis is more in front as compared to the left side, this would be classified as a left rotated pelvis.

      In this case – You will need to strengthen CERTAIN muscles on EACH of the sides of your pelvis.

      Mark

      Reply
  122. Hello Mark,

    Thank you for helping people by sharing your knowledge. I’d like to ask few question if you don’t mind.
    I did all those test you mentioned above and according to them I have left pelvic rotation. So I should do all those movements you showed but to opposite sides? My right glute isn’t firing as much as my left glute and it feels weaker. Also my right hamstring is tighter compared to left. My right hip feels like it has less mobility than my left hip. My right glute and hamstring ache when sitting prolonged on a car . So wouldn’t it make more sense to release my right hamstring and strenghten my right glute? I mean because if I mirror your movements shown above I’d be releasing my left hamstring and strenghtening my left glute even more, right?

    Reply
    • Hey Niko,

      Yes – for a pelvis that is rotated to the left, you will want to do all the same exercises but just switch sides to the side mentioned.

      It is difficult to say exactly what you should be doing in your individual case.

      Just make sure you are not confusing true tightness with FEELING of tightness as they are completely different things. In general – Muscles which are relatively stretched already may actually feel tighter.

      Also – the glute is what is referred to as Tri-planar muscle. This just mean it moves in 3 different planes. You can be weak in one plane, but strong in the other. For example, you could be quite strong in external rotation, but weak in hip extension.

      Mark

      Reply
  123. Hi Mark. You sent me to this page after I described my issue, even though I originally thought I had lateral pelvic tilt. I will say that I am very impressed because this is exactly the issue that I have. My chiropractor was wanting me to have adjustments done which included digging into the iliopsoas muscles, but I am worried that that would not be necessary given the expensive costs. So my question to you is that I am wondering if stretching, foam rolling, and strengthening will be enough to fix this issue of a right rotated pelvis? I am very thankful for your site and the fact that you offer all of this for free is a real testament to your character.

    Reply
    • Hey Jake,

      I think the most important thing is to understand why you are having your issues. What is the root cause?

      Once you know this, you can implement the exercises yourself (as mentioned on this blog post).

      If you were to see a health care practitioner, I would encourage you to ask them what exercises you can do for yourself, as opposed to completely relying on a treatment.

      Mark

      Reply
  124. I have my right illium downwards and sticking out more at my right, does this mean I have a left pelvis rotation?
    And I think my torso also rotates to the right.

    The exercises for a left pelvis rotation, you said do the exercises on the opposite side, so where u mentioned exercises for the left hip, does that mean I will do the left hip exercises for the right hip, and the right hip for the left? Is that doing the opposite?

    Reply
    • Hi Vicky,

      Yes, this would suggest a left pelvis rotation. (provided that you don’t have any major SIJ laxity issues).

      The exercises mentioned on the blog post are for a right rotated pelvis. If you have a left rotated pelvis, you can do just do the same exercise on the opposite side.

      Mark

      Reply
  125. So I just recently realized I have a left rotated pelvis before I assumed I had a right rotated pelvis and I had been doing exercises for it for like a week. If I start the correct exercises instead would I encounter problems??

    And lately I’ve been feeling tightness in my left side neck, is this because of the wrong exercises I carried out??

    Reply
    • Hi Vicky,

      Performing the exercises for a right rotated pelvis when you have a left pelvis rotated may have encouraged your pelvis to further rotate to the left.

      Due to this reason, it could be the reason for your said left sided neck symptoms.

      You should be fine to start the correct exercises.

      Mark

      Reply
  126. Mark….what if my pelvis has become “locked” in a posterior tilt due to a fender bender.
    I am unable to push my pelvis to the floor. Please help!

    Reply
  127. Hello Mark,
    I appreciate your post and would like your advice.
    I have along history of rotated hips, incorrectly diagnosed leg length discrepancy, piriformis issues, and ITB issues. Also, recently identified scoliosis, which I believe is functional as I never had this identified as a child.
    Recently, right hip feels more forward, but PTs tell me they are in alignment. Since beginning prescribed stretching and strengthening right piriformis in spasms and entire glute & hip has knots and painful spots. When lying flat on back, entire right leg from butt to ankle does not lay flat against the surface and is higher than the left leg. PT says due to tight hamstrings and old medial meniscus scars. I think it is the hip. How to help identify and how to correct.
    Please!

    Reply
    • Hi Chris,

      If your pelvis is level but do these exercises for a rotated pelvis, this could lead to imbalance!

      If you indeed have a left rotated pelvis (right pelvis more forwards, lower limbs aligned), performing these exercises should help address this.

      If you feel your whole right leg is lifted off the floor, you may also have a right rotated torso. (See post: Twisted Torso)

      Mark

      Reply
  128. Hello Mark,

    I am generally confused on what to do as I’ve been struggling with this for years. Any help you can give would be much appreciated.

    Here are my symptoms: Left hip hike, pelvis is rotated to right(left side is forward in both thigh and buttock position exactly as your pictures show). I used to have a pronated right foot, but I’ve fixed it almost completely, yet my hip hike and pelvis rotation remain. I’ve noticed when I do bridges lying flat on the floor that my left hip gets stuck(where my pelvis and leg connect) and I can’t get fully flat(knee to upper torso being flat while doing a bridge). Instead of it being a nice flat line, something is stuck there on my left side right at that point. My right side is fine and can form a full extension bridge.

    I’ve read your lateral pelvic tilt post and this rotated pelvis post and I’ve noticed a lot of the excercises overlap, but say different things as seen below:

    Adductor
    Lateral pelvic tilt post(left hip hike) – stretch left side
    Right rotated Pelvis – stretch right side

    Glute medius
    Lateral pelvic tilt post – strengthen left side
    Right rotated pelvis post – strengthen right side

    Hip shift
    Lateral pelvic tilt post (left hip hike) – Push out left knee, suck in right
    Right rotated pelvis – Suck in left kene, push out right

    I’m not sure what exercises to do at this point. Could you help?

    -Peter

    Reply
  129. Hi, Mark, I have one question, will the rotation of pelvis affect the stability of the head and shoulders ? In my case, I have left pelvis rotation and I feel that I have rotation of torso and the head as well. Should I do other exercises apart from the exercises u recommended in my case ???

    Reply
    • Hey Elvix,

      Pelvis rotation can lead to changes in the position of the head and shoulders.

      In many cases, addressing the rotation may improve the resting head and shoulder position as well.

      Mark

      Reply
  130. First of all, thank you for putting such a great informative content.

    I have confusion what should I follow regarding content on lateral pelvic or rotated pelvis?

    I always found my right hip to be higher. So recently did a whole spine x-ray. The x-ray report points out that I I have bifid spinous process seen in L5 vertebra. Although right hip from x ray seems up as well compare to left.

    Any guidelines to fix this.

    Reply
  131. Hi Mark, any tips/ strethches or strengthening exercizes for an anteriorly tilted left side of pelvis?I’ve been told that this can also cause rotation of the pelvis towards the right as well as a counter rotation of the torso towards the left. Im having trouble with many of the recommendations in the post which I believe is due to the anteriorly tilted left side.

    Reply
  132. Hi! Thank you SO much for the direction! I just need one thing cleared up before I begin to move forward with exercise…when talking about right and left rotation, is this from looking anteriorly at the body as someone else is looking at my body, being their left/right? Or do I think of left/right as my left/right (as in I write with my left hand)?

    Reply
    • Hi Allison,

      The direction of rotation is relative to YOU.

      That is , if your pelvis points more towards your right, then this would be classified as a right rotated pelvis.

      Hope this makes sense.

      Mark

      Reply
  133. Hi,

    This info is so helpful!
    Question…I have a rotation to the right with lots of pain and tightness in my left ql, glute medius, tfl, and it band. When I do these exercises, ot is hard for me to “turn off” my left tfl? Any suggestions?
    Thx!

    Reply
  134. Hey Mark! Do you do assessments and programming for people? I have compound issues and it’s frustrating figuring out what to fix first. I at least have APT, Left rotated pelvis, my right hip externally rotates (duck foot/ my foot arch seems fine though), after training for a marathon I developed a click on the outside of my right knee which became painful. My right glute is weaker than my left, but my right hamstring is tighter etc. My right hip also clicks very loudly when I bring my knee up and swing my foot to the left. I also have very tight shoulders (tight chest, ant deltoid etc) and probably rounded shoulders. I also recently developed minor tendonitis in my right heel. Sorry for the long message any help you could offer would be greatly appreciated.

    Reply
    • Hey Daniel,

      I don’t offer assessments at present. (But that could change if the demand is there!)

      In regards to your issues, it is possible that addressing the rotated pelvis could positively influence all of your symptoms (feeling of a tight right hamstring, weak right glute, right clicking hip etc).

      I would lean towards targeting the pelvis rotation before the anterior tilt and rounded shoulders.

      However – if you have active pain in your knee, you will likely need to sort that out first. The 2 main structures that will cause clicking in the knee: 1) Patellofemoral joint and 2) Lateral meniscus.

      Mark

      Reply
  135. Hi Mark, Thank you so much for all that you do to help us in need.
    I would like to know if you have the exercises for pelvis rotation, scoliosis, etc. in a book format? I would like to get a printed copy in case internet goes down. Also, do you do consultations (remotely/virtually/over phone, etc.?) I would like to pay you for these things and will definitely be donating if nothing else.

    Reply
    • Hey Wendy,

      I don’t have any ebook for my blog posts unfortunately. Perhaps the next best option is to copy/paste into a word document?

      I don’t offer consultations at the moment. Hopefully the blog posts will be helpful to you though!

      Mark

      Reply
  136. This page is fantastic, and boy have you answered a lot of questions! It’s amazing that you have taken the time to do so!

    I have a slight pelvic rotation to the right, but I am also dragging my right leg. When I walk I find I am pivoting on my left leg rather than picking my right leg up properly, which means I kind of swing my right leg around to move it forward. I get pain in my right buttock and the side of my right hip, and I have had bursitis and tendonosis around my right hip too. Bursitis is made worse with clam exercises. My right side feels like it’s being pulled back and is stuck. When I try to walk properly the pain in my right hip is worsened. I am hyper mobile in some of my joints, including my hips, and I am developing plantar faciitis and ankle problems on my left side. Is this likely down to the pelvic rotation or is something else going on in your opinion?

    Many many thanks for reading!

    Reply
    • Hi Vikki,

      It sounds like you are circumducting your right hip. This is commonly seen when pain is affecting your walking pattern.

      If you have hip bursitis, check this post: Hip Bursitis Exercises.

      Development of the plantarfasciitis is likely due to increased demand on the left side. (as it compensates for the right right).

      I would encourage you to really get this right hip under control first. This will likely improve your walking pattern .

      Mark

      Reply
  137. Hi Mark, first of all you have a great bit of information on here. Secondly , I have a left rotated pelvis for the last 3.5 years and didn’t knew what to do. Now with your help I have been doing your exercises for the last 22 days and I can see some positive results. My question is how long it will take to get 100 percent neutral pelvis? Thanks for your great work.

    Reply
    • Hey Sumer,

      Great to hear of your results so far.

      In terms of how long it will take to get 100% back to neutral, that is very difficult question to answer.

      As long as it is heading in the right direction, you are on the right track!~

      Mark

      Reply
  138. Hi Mark,

    I have had problems with my right leg,foot,hip for 6 months.I have been doing lifting job for a year before with poor posture.Basically I was doing a movement that I believe took me out of alignment(is like when you stand and you have a ball on your left side in front of you and you bend more from the left leg to pick it up, using the right hand twisting the torso to the left,which i have done it repeatedly…).I had symptoms down the leg in the buttock.I went through several MRIs and all that was found was a disc bulge at L5-S1 on the right which because is very small apparently pressure on the nerve couldn’t be seen.,so no radiculopathy….Another thing that can be seen on the MRI is that the right piriformis muscle is more developed than the left one,while the right gluteus medius is underdeveloped compared to the left one.I took your tests and it seems that I have the tendency to lean over to the left side and is hard for me to find a neutral pelvis as I tend to put the right foot in front when standing straight(the right tigh is forward).I also have a tightness and dull pain in the right QL and right rotation is limited,either from the spine or the pelvis.I also have issues with the right scapula and shoulder and right side of the neck….As I figure it I would say I have a left rotated pelvis with a twisted spine on the left.
    Would you say my assessment is correct?And with what should I start?
    I look forward to hearing your opinion on all of this as I find your feedback valuable from what I have seen on your great work.
    Thank you,
    Valentin

    Reply
    • Hi Valentin,

      L5/S1 is commonly involved with injuries where the person bends forwards. This movement can also lead to strains to the muscles around this area.

      If you feel your pelvis is rotated to the left (which sounds consistent with your own assessment), this can orientate the torso towards the left as well. This can also lead to the right side of your body working harder than it should.

      I would address the pelvis to see if that helps with your issues.

      If not, You will need to most likely address the torso.

      See post: How to fix a Twisted Spine.

      Mark

      Reply
  139. Hey Mark. Great website! Helped me through anterior and posterior pelvic tilt in the past!

    So I’ve had a problem for the past two years I’d say. Where the right side of my body feels weak.
    I can’t extend the thoracic back on the right side (the cracking that you can generate from your back if you extend), but I can on the left side. When I do glute bridges my glute on the left seems to extend and I can feel the full power, whereas the glute on the right sort of grips and clenches and it never ends up growing. Also, I can’t seem to rotate my thoracic spine to the right and resultantly I’ve had a lot of right shoulder problems.

    I’m also not sure of this but can a rotated pelvis cause the deep core muscles on one side to deactivate? In my mind, that seems to be the cause of all these problems (deactivation of deep core muscles on right)

    I read this article below stating that those with glute clenching/grabbing on one side usually have a twisted pelvis. So that’s how I ended on this specific page of yours.

    Also do you do consults?

    Reply
  140. Hello, so I believe I have left pelvis rotation. I noticed that there are strengthening exercises for the left hip in that case, but my issue is that my right hip is lacking the strength. My right glute is very under developed compared to my left. I was wondering what you suggest here. Should I just do those exercises for my right hip?
    Thank you,
    Michael

    Reply
    • Hi Michael,

      If you are specifically address a pelvis rotation, then I would do the exercises for both sides.

      If you have weakness in the right, you may have another issues that you need to address.

      Do you stand on the left or right leg more?

      Mark

      Reply
  141. Hey Mark,

    Great website!

    Really helped me out tons with all the basic programs.
    If you have both a case of rotated pelvis and lateral pelvis tilt, is it okay to do
    both programs at once or should I look to work on one first and then the other?

    Right side ankle is overpronated(?), right side QL is super tight and right side shoulder is rounded severely compared to the left. I have constant tension all over the right side in the body.

    Thanks for all your resources and effort!

    P.S – Will you ever take video clients?

    Reply
  142. Hi, Mark,

    I have an issue that looks something like this. If I assess it with the techniques you have shown, I would end up with “Right pelvis rotation”.

    Following the stretches and exercises, I am supposed to stretch outer leg muscles and strengthen inner leg muscles on my left side and do the opposite on my right side.

    However, I have noticed tension in my inner left thigh, not the outer (my leg feels like it always wants to go right), and my right leg hamstrings are not tense, but weak and loose.

    My left leg is stronger than my right one—left buttocks is a lot more defined, left quadriceps and biceps (around hamstrings) muscles are more defined and even my left calf muscles are more defined.

    I feel weakness in my right leg—I can squeeze right buttocks, but it feels odd and the words to describe it would be “unable to squeeze to maximum”. The same goes for biceps muscles on the right leg and my calf muscles.

    Additional things bothering me:
    – I cannot do a proper squat, I have issues with balancing and my left hamstring “skips” and gives me some tenderness. I end up doing squats on my toes and unable to activate my quadriceps.
    – My knee caps “fall” to the outer part of the leg, increasing pressure when bending the leg—this is more prominent on the right leg
    – I have tightness on my right side of the trunk.
    – My head tilts to the right (I have binocular vision dysfunction, which eye doctors cannot explain nor help me with) and that tightens everything on my right side.
    – My coccyx is not vertically aligned—it is torqued to the right, a lot (like one slash, /, of X).

    Things I have tried:
    – Various stretches and releases for quadratus lumborum, pelvis, hamstrings, and whole spine chain (neck, upper, middle and lower torso).
    – Your exercises for rotated pelvis.
    – Strengthening of pelvis area.

    I am assuming, but all this might have come from my posture when sitting on a toilet and wiping my rear—I would always shift my body weight onto the left buttock, stabilize with left leg and lift my right side off to reach down with my right arm. This would always stretch my left and tighten right latissimus, serratus, quadratus lumborum, and probably a lot of other muscles in that area. I know this might embarrass some, but I need help.

    What do you think I should do? I am fighting this for a very long time now and it is debilitating.

    Reply
  143. Hi Mark,

    I’ve got an extra lumbar vertebra (L6) that is fused to the sacrum on one side and not fused on the other. This presents a number of rotational problems for me. I love to run and I’ve noticed that recently as my runs have lengthened, my hamstring and quad stretches don’t seem to relieve a nagging pain in my back – almost right in the middle of my back. When I lie down at night, as my muscles are relaxing into sleep, there’ll be a painful pop and then my back relaxes, but turning over in my sleep is painful and wakeful for me. Any thoughts here? I came to these exercises because I can confirm that my left hip is rotated forward, but didn’t know if you thought that such a thing might be related to my mid-back “tweak/pain/aggravation.” In the mornings when I get out of bed, usually takes about 3 steps and my back spasms, but then evens out. Appreciate any thoughts you have.

    Reply
    • Hey Josh,

      Sounds like you are describing a “Sacralization”.

      When you say middle of the back, I am assuming you are referring to the middle of the torso? (thoracic spine)

      If cracking of the back gives you some relief, this sounds like it is more so a joint issue causing your issues.

      What kind of thoracic spine do you have?

      Flat thoracic spine
      Hunchback posture

      Have you had any scans to this area to check for any structural issues?

      Mark

      Reply
  144. Hi Mark,

    You have a great website! It’s helped me greatly in the past few months with hip and shoulder issues.

    One question with the rotated pelvis exercises: When doing the half frog, do you bring your knee up to your side while keeping it touching the floor? I’m just having a problem picturing it.

    Thanks!!

    Reply
    • Hey Will,

      Yes – the aim to keep the inside of your leg touching the ground.

      If you can’t do this, you might need to lie on a block to elevate the pelvis. In this case – you just are aiming for the inside knee to be in contact with the ground.

      Mark

      Reply
  145. Hey Mark, Just wanted to clear something up from the article:

    You start off saying “I will be explaining these exercises in terms of a RIGHT rotated pelvis.” But later under section 3. Strenghtening, you say “Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.”

    I realize that you need to address both sides of the hip but first you say you’re writing about a right rotation in the pelvis and then you mention a left rotation in the pelvis.

    Do you mean that the aim is to strengthen the muscles of the left hip that rotate the pelvis to the right?

    Reply
    • Hi Taylor,

      For a pelvis that is rotated to the RIGHT, you will want to:
      1. Strengthen the muscles on the RIGHT hip to rotate the pelvis towards the left.
      2. Strengthen the muscles on the LEFT hip to rotate the pelvis towards the left.

      … so that the pelvis can return back to the neutral position.

      You will need to strengthen the muscles that produce left rotation of the pelvis to correct a pelvis that is rotate to the right.

      Hope this makes sense. If not – let me know.

      Mark

      Reply
  146. Dear mark,

    My hip rotation causes my shoulder also rotates in opposite direction of hip rotation.

    Will it be automatically adjusted if I fix hip rotation or any particular exercise for shoulder also I have to do simultaneously with hip rotation exercises?

    Reply
    • Hi Jawadh,

      It’s more likely you will need to address both.

      But you can try focusing on one and see if it affects the other location.

      Mark

      Reply
  147. Hi Mark,

    Thank you for the great content on your website!

    I have been dealing with pain on the right side of my body for two years now and so far nobody has been able to help me (three different physical therapists, orthopaedic doctor and a podiatrist). So I really hope you can give me some advice. I’d like to apologise in advance for my long post, but I wanted to be thorough and I really want to find something that could help me eliminate my pain.

    I have pain in my right groin area and the left side/inner thigh of my right leg often feels really tight and tense. Especially after loaded Bulgarian split squats (with left leg in front so right stretches), hip hinges and squats. I also have pain in my right hamstring and on the right side of my sacrum/SI joint area. My right side spinal erectors can also become really tight sometimes.

    When I stand up straight I cannot really tell which hip is more forward than the other. But when I break at the hips/ hip hinge/squat, my right hip tends to rotate out and my right foot tends to follow and supinate and left to pronate (I try to counteract this by gripping the floor, creating an arch in the foot by “turning on glute meds” during exercise). It’s as if my right side opens up and I have to be very mindful to keep both hips pointing forwards. It feels as if my left knee naturally wants to go more forward than my right knee and my hips rotate open to the right. (I try to counteract this during loaded exercises)

    Also when I sit on the floor with my legs straight, my right leg/foot falls a bit outward and my left leg inward. (Both only 5-10 degrees or so). When I lie down, they fall equally outward (15 degrees or so), but when I come up my right foot stays there whereas the left rotates more inward.

    When I sit on the floor with my knees bent and feet flat on the floor, it feels as if my right hip pulls in, pushing my left hip more forward.

    I also have a shift to the left when I squat.

    I thought my pelvis was rotated to the right (only when I move, not when I stand up straight), but when I wanted to do your suggested exercises, it feels counterintuitive. For example, to reduce tension in the muscles of the left hip that cause a right pelvic rotation you say to stretch the left gluteal muscles and rectus femoris. One should also strengthen the muscles on the left that internally rotate the left leg and the muscles on the right that externally rotate the leg.

    But to me it sounds counterintuitive. When the hip is rotated to the right, I thought the external rotator muscles on the RIGHT are tight, pulling the hips towards the right/open up. How can the left external rotators “pull” the right hip to the right like you mention? And I would assume that the LEFT external rotators should be strengthened to externally rotate the left hip so that the right hip comes back into alignment. Rather than strengthening the right external rotators, to pull the right hip even more into external rotation like you suggest? Could you explain to me what I could have misinterpreted? Am I not rotating to the right perhaps ? Or maybe it not even a rotating issue at all?

    I’d really appreciate it if you could help me. Thank you so much!

    All the best,

    Wendy

    Reply
    • Hey Wendy,

      If you do not have an obvious pelvis rotation in standing, the exact exercises mentioned in this blog post may not be the ones you need.

      Pelvis rotation may not actually be your problem, but it is the compensation itself.

      If this the case, you will need to find out why the pelvis is twisting as you squat/hinge etc.

      If you shift to the left (which usually will couple with a pelvis rotation to the right) during a squat, make sure to check that you have:
      – Full ankle dorsiflexion in right ankle to allow the right knee to as forward as the left knee.
      – Full hip internal rotation in 90/90 position in right hip to allow the right hip to receive full flexion in a squat.
      – No hip impingement in the right hip.
      – Good single leg strength in right hip. (eg. single leg bridge, single leg squat, balance) to avoid relying on the left side .
      – Good left glute med strength
      – The torso should sit in line with the pelvis. Go here and check if you have equal “Thoracic translation” Movements” (exercise #13).

      Also check to see if you tend to place more weight through your left side. If your pelvis rotates right and your right knee goes out, the right hip will actually be in external rotation.(which could explain how you injured the right groin). The left hip would also be in external rotation (relative to pelvis) but appear to collapse inwards due to the left pelvis coming forwards/inwards.

      Hope this helps.

      Mark

      Reply
  148. Hi Mark,

    I live in the Netherlands and I read your articles with great interest. I don’t write in English every day, so I apologize for that. I have a sharp pain in my right hip (front side) and also in my left shoulder area for several years. I have already been to several physiotherapists, but nobody seems to be able to help me. My right hip (upper leg) is about 5 cm pointed forward than the left hip. And it seems like my right hip is turning externally out. I have a supinated foot on the right and a pronated foot on the left. In sitting position, I have pain in my left lower back and my torso rotates to the right. My left shoulder turns to the right. It seems like there is a constantly tightness in the muscles around my left scapula wing.

    Is this recognizable to you? What could I do about it? I especially have complaints when sitting on a chair for a long time.

    Thank you very much and I look forward to your response.

    With best regards,

    Berry

    Reply
    • Hey Berry,

      Based on what you have said:
      – The pelvis is rotated to the LEFT.
      – The right hip in in EXTERNAL ROTATION
      – Supinated right foot and pronated left foot may suggest you are standing more so on your right side. Is your right hip higher?
      – Twisted torso to the right (most like counter -rotating the pelvis rotation to the left)

      If prolonged sitting is the issue, I would suggest that you take breaks every 30 minutes, or at least try to adopt different positions.

      You can also address your rotated torso by doing these exercises mentioned on this blog post:

      How to fix a Twisted Spine.

      It is common for a torso that is rotated to the right to have left lower back pain.

      Mark

      Reply
  149. Hello mark
    My right side of pelvis is straight while the left side is on anterior making my left leg longer,if i stay neutral my left hip points out and the right side is going forward and causing me sciatica nerve pain in the left leg
    All this started 2 years ago with a pain in the left leg nerve,when i went to the doctor they make x ray in my spine and found out that i had scoliosis that i never notice before(i was 28years old)the doctor never went in futher examination even when i complain that i feel my left hip in extreme pressure while walking and the right leg shorter,he just give me pills and ignore complete that my work at that time have to do smth with my pelvis
    (I was working as a courier for years 12hours per day lifting my right leg 300-400 times to sit and get up of my motorcycle daily)the whole right side of my body is much more muscular due to this work
    Which side exercises i should follow cause i get confused and also u said scoliosis is connected with the rotation of pelvis so some muscles that create a rotation on pelvis can make a fake scoliosis based on the fake length leg or im over dreaming that im fine and i will get back to normal?

    Reply
    • Hello Minas,

      I think I understand what you are trying to say.

      Do you mean when you are standing, the left side of your pelvis is more forwards compared the the right side? But then when you bring that left side back into a more pelvis neutral position, the left leg is pointing outwards?

      This may suggest that you have a pelvis that is rotating to the right. Your left hip might just be very tight into the externally rotated positions which could mean really right glute muscles.

      In regards to your sciatica symptoms, it may be related to the pelvis position. I would recommend that you get a scan to rule out any involved of your lumbar spine.

      If you feel that you have a pelvis rotation to the right side and it directly connected with your symptoms, you can try the mentioned exercises and see how the body responds.

      Mark

      Reply
    • Thanks for the reply mark and sorry my English ain’t that good to explain it correct and make u understand it easy

      Isn’t my left side that goes forward but is the right side of the pelvis and is going forward and drops like it aiming my left foot,and the left hip is pointing outwards,that happens if i relax my body and just try to stand without forcing my pelvis to stay in a correct position
      If i try to correct the right side and try to bring it backwards to have a correct position the left hip get in a better straight position without pointing outwards i feel burning pain in the right side where the gluteus minimus is,based on u answer so i have a left side rotation
      A foam roller doesn’t seems to reach the gluteus minimus in deep can i use a tennis ball or i will make more problems with the use of it?thanks again for u effort to my issue

      Reply
    • Hello mark
      Can you help me please.
      My right side is little bit forward and that Bony is like 1 inch lower than the other. Which side is weak and What should i do?

      Reply
      • Hey,

        Sounds like a pelvis that is rotated to the LEFT.

        You can do the exercises mentioned on this blog post, but do it on the OPPOSITE side mentioned.

        Mark

  150. Hi Mark,

    Great content hear.
    I’m confused with “b) Hip internal rotation”.
    I found myself already doing this to try an correct myself but I’ve been doing it to push the hip back. In image it has an arrow pushing hip forward. The leg my heel is on feels like that hip is getting pushed backward.

    Reply
    • Hey Gavin,

      The arrow in this picture is mainly to show the internal rotation of the left hip. (not so much the orientation of the pelvis)

      Sorry if that is unclear. (…I use windows paint for all my graphics! haha)

      If you are addressing a pelvis that is rotated to the right, you do want that left side of the PELVIS backwards.

      Mark

      Reply
  151. Hi Mark! Thanks for putting this awesome resource together.

    I’m a 25 y/o male that has played a lot of tennis growing up, and the right side of my body is more well developed than the left side. Lately I’ve been having troubles walking and feel very unbalanced while also experiencing medial knee pain of the left knee, outside the greater trochanter of the left femur, and tightness just above the left side of my sacrum. I have minor scoliosis starting at the lower lumber that breaks towards the left.

    My leg length while lying down is even; however, when standing the left leg feels 1in. longer. While performing your diagnostics I’ve found that I have a right rotated pelvis, and a left hip hike. While searching elsewhere online I’ve found that most right handed tennis players will have a right rotated pelvis with right hip hike, and also longer right leg. Could you please provide some clarification on whether my findings make sense and explain some of my symptoms?

    Thank You!
    -Oliver

    Reply
    • Hey Oliver,

      If you are a right handed tennis player and do a whole lot of forehands, this would make sense to me that the pelvis is rotated to the right. (although if you mainly did back hands, this would fall more in line with a left rotated pelvis.

      In regards to hip hike, I feel it could go either side really!

      Perhaps try working on rotation first and see how the body responds.

      Mark

      Reply
  152. Hi Mark,

    Thank you for posting all this valuable information. I have a question about proper sitting. You discussed the importance of sitting correctly to maintain pelvic alignment. You demonstrated how to sit on a chair, on the sit bones, knees position, etc. But what about floor sitting? Is it possible to sit on the floor and still be in an optimal pelvic position?

    I hear so much about how sitting on the floor is healthier and more natural for humans than sitting in a chair. But my pelvis is currently oriented more towards the right and I want to correct that. If sitting on the floor is going to deter me from regaining that balance, I’d like to know. What’s your opinion on floor sitting and how it relates to proper pelvic alignment? Is there a good floor-sitting position that you recommend? Thank you.

    Reply
    • Hi Alex,

      Sitting on the floor is fine.

      If you are interested in maintaining a more neutral position of the pelvis:
      – make sure that your hamstrings are not tight (if you sit legs straight)
      – Make sure you have full hip external rotation (if you sit crossed leg)

      Mark

      Reply
  153. Hi Mark,

    I would like to know if this article is fully written for people who have a “Rotated right pelvis”? As I’m aware that certain portions says to strengthen the muscles on the left, does that mean the portion of exercises is meant for “Rotated left pelvis”.

    Also, I would like to ask, if want to get this medical condition certified, which specialist should I look for actually? Chiropractors? Physiotherapists?

    Thank you!

    Reply
    • Hi Tommy,

      To address a pelvis that is rotated to the right, it is very likely that you need to address both the LEFT and RIGHT hip. (hence why there are different exercises for the left and right hips)

      You don’t want to just focus on the right hip.

      Both Physiotherapist and Chiropractors will be able to assess this for you.

      Mark

      Reply
  154. ok so the Picture of point 3 shows as Right Pelvic rotation…

    But my belly button is twisted towards right which means i have right pelvic rotation

    While my right hip is more forward then left (i.e what i mean right hip is more inside and left hip is more outside from back … if i stand and see my buttock left hip is more outside than right)

    So i m confused with that while doing hip shift exercise because i have right pelvic rotation while right hip is forward.

    As i feel my right hip is externally rotated ( Internal rotation exercise is difficult for right) and left hip is internally rotated (External rotation exercise is difficulf for left).

    Can you ping me on this number for more clarificaion

    +918320317520

    Reply
  155. Hi Mark, Hope you are doung well
    I just visited your link of roated pelvic i just got confused with as my belly button is facing toward right and my right hip is more inside than left i.e left hip is bigger and more outside then right so do i have right pelvic rotation or left pelvic rotation

    Also under your figure of and discription point 3 of ” Buttock position are u showing right or left pelvic rotation?

    Please do reply me

    Reply
    • Hello Roshan,

      I am not too sure what you mean by the right hip is more inside than the left. Do you mean your pelvis sits more towards the right side?

      Belly button to the left generally suggests a pelvis rotation to the left. (Also possible to have a neutral pelvis and a lumbar spine twisting to the left.)

      The buttock photo is showing a RIGHT rotated pelvis. (left butt cheek more forwards)

      Mark

      Reply
  156. Hi Mark
    I was just wondering if you thought this was possible?! I would greatly appreciate your opinion!

    My left leg is 1cm shorter then the right and i have lumber Scoliosis as a result. I was just given a heel lift many years ago and now i am in lots of pain constantly. Scans reveal DDG and a significant lumbar rotation to the left.

    I have a pelvic hike on the right which nearly evens out with the heal raise but i cant reduce my rotational component.
    My right foot is more pronated, and I struggle to hold right single leg stance (trendeleberg). I have decreased muscle bulk off glutes, quads and hamstrings on the right leg while my left leg is solid. Strangely enough I have a right anteriorly tilted ilium and my right hip flexor is very tight and i cant get full right hip extension and my right knee likes to flex so drives the right anterior ilium and thinks its my bodies attempt to try and even the leg length out. Also strangely my left hip has more ER by 15 degs compared to the right, while my Right hip is the reverse and has 20 degs more IR than the left.
    Finally supine lying 90/90 wall hip shifts, i have significantly more ROM with left FA IR/AF IR then right FA IR/AF IR.

    From my testing i feel i should be trying to rotate my pelvis to the right

    All my tests indicate that both my lumbar and pelvis is rotating to the left and it looks like and feels like it does, but i cant stand on my left leg to any real control due to massive glute med weakness and trendelberg.

    I was just wondering if you thought all this is possible as it seems counter intuitive and it doesn’t seem to add up as you would think that I would have greater R Hip ER and be able to control the trendelenberg if my pelvis was rotating left, but i have greater Right IR and if anything the whole leg is slightly Internally rotated and adducted with a more pronated foot in standing, the only time it ever has more ER is when i lie down and it just roles into more ER that the left.

    Sorry for the epic message, hope it doesn’t sound too confusing but I’m sure that’s what’s going on. It’s making some of my exercises abit tricky as 90/90 wall hip shifts will drive more Left IR when I cant control the pelvis in standing without it dropping, also right side clams could also drive more left pelvis rotation?

    I would be great full for any thoughts?!

    Reply
    • Hey Adam,

      It is possible to have more external rotation in the left hip and more internal rotation in the right hip (with END RANGE of motion testing) when having a pelvis that is rotated to the LEFT.

      The main reason behind this is that the pelvis is already orientated in the said left rotation.

      Even if there are no tight muscles in the hip, this will still mean the left hip joint will hit relative internal rotation (and seem like there is a true limitation) and right hip joint will reach end range external rotation early on.

      Getting the pelvis neutral will likely reclaim the normal amount of hip rotation.

      So in your case, instead of focusing on tight muscles, you will need to work on getting those weakened (+/- inhibited) muscles to engage to balance out the pulls on the pelvis.

      Mark

      Reply
  157. Hi Mark,
    I had a chiropractor tell me back in early March 2020 that I have a twisted pelvis and my left leg is 3/4 in. longer than the right. Had two treatments and now all is shut down. Anyways I am checking out your web site and trying to determine which way I am rotated.
    One thing I have noticed that old pairs of pants always have wear marks on my right butt, some are worn thru. Is that any indication of a right or left rotated pelvis?
    Also would physical therapy be better option than a chiropractor?
    Thanks

    Reply
    • Hey Dave,

      Worn out pants over the right butt cheek might indicate that you tend to sit more so on the right side. But this is more related to a lateral pelvic tilt in sitting.

      Physical therapy or Chiropractic will be able to help you.

      Mark

      Reply
  158. Hi Mark,
    I definitely have a rotated pelvis to the right. But, I also noticed that I put most of my weight on my right side when I sit and even when I walk. If I try to move some of my weight to the left (so I am more centered), my pelvis and other area’s that are out of alignment, tend to fall into place appropriately. Is the rotated pelvis causing my weight to be on the right or is my weight shift to the right causing the rotated pelvis which throws everything off, up and down the body? Knowing this, are there any specific strengthening exercises and stretches you would recommend for me to start focusing on first? I am trying to be more aware of my weight shift and center up, but my brain still likes to go back to weight shifting to the right as that is where I am comfortable, yet disfunctional. lol Your help is much appreciated. I have read your “rotated pelvis” blog but wanted to share and get some additional perspective from you since I have a constant weight shift.

    Thank you!
    Amy

    Reply
    • Hey there Amy Hoop,

      First of all – thank you for your kind donation.

      Pelvis rotation can come from your weight shift, and vice versa. (it really depends on what the rest of the body is doing)

      It’s like what came first, the chicken or the egg.

      It sounds like your body likes your right side.

      If this is the case, the main thing is get your body used to placing your weight on the left side.

      Which exercise to focus on?

      On the blog, go to the “3. Strengthening: [Left & Right Hip Exercises] section and scroll down to c) Hip shift on wall.

      Focus on feeling that left foot (more than the right) on the wall as you perform the exercise.

      This will help with the rotation and weight shift simultaneously.

      When sitting, you can perform the same exercise movements. Focus on getting your left butt grounded to the chair.

      Mark

      Reply
  159. Hey there Mark,
    I recently commented on another blog of yours and I am very confused on what I should be doing. I got everything for right pelvic rotation, belly to the right, left hip forward, etc. I have liked at your lateral pelvic tilt post as well. As my left hip is slightly higher than my right. Doing the two programs together seems a little contradictory, Especially since the right glutes seem week. Is it at all possible that since the left hip is being pulled flawed that it has created a functional leg length Discrepancy? I have had my legs measured and there is less than a 2mm difference. So it’s not a structural issue. Your help would be greatly appreciated.
    Thank you!

    Reply
  160. Hi Mark,

    I appreciate you taking the time to answer all the questions. You are truly doing a public service! So I have a left rotated pelvis and right leg tibial external rotation. This has been going on for over 20 years. I have been following your instructions daily for the rotated pelvis for the past couple weeks. I just started the three steps you outlined for tibial external rotation. I don’t have flat arches but tend to walk on the outside of my right foot. I have right leg tight medial hamstring and calf. I have atrophy in the whole right left but more pronounced in the medial calf. Standing still or walking long distances is a challenge for me. My right hip tends to hurt during prolonged sitting as I have a desk job. Doing hip release work tends to make my right leg, especially my right foot, feel better standing and walking. I would like to start using my standing desk but the whole standing for long periods is a challenge. What else should I be doing? I am thinking more calf exercises but it is very hard for me to stretch out my right calf so I can easily aggravate it during strength training. Thank you for your help!

    Reply
    • Hi Joe,

      Tight feeling on the medial side of the hamstrings and calf might be reflective of the way you are walking.

      As I can not assess your walking, it might be hard to tell you exactly what is happening.

      Based on what you have said, medial gastroc tightness tends to follow the loading of the big toe. You mentioned that you tend to walk on the outside, but Are you placing your weight on the side of your big toe as you push off?

      Mark

      Reply
  161. Hi Mark,

    Harika here. Im a NPTE Aspirant. I came across a question and it says- R LE is MORE IR then left and asked what is the cause for the deviation? And the answer was Excessive forward rotation of L pelvis.
    That’s how I ended up in posturedirect page to know more about it.

    I tried to understand what you were trying to say in the post, but it was a little confusing for me. I will go through the post again but in the meanwhile if you can explain the above question that’ll be of a great help.
    Also any reference book that explains or videos on the rotated pelvic topic.

    Thank You So Much .

    Reply
  162. Hi Mark, thank you for the detailed explanation. Should I just follow along with this with the idea of correcting right pelvis rotation even though I do have right rotation but also my bellybutton is rotated to the left, and my torso/upper body is rotated to the left with left rib flare?

    PS – I’m also working on rib flare, forward hunched over, uneven shoulders.

    Reply
    • Hi Matthew,

      Lateral pelvic tilt is where one hip is higher than the other when looking from the front or back.

      A rotated pelvis is where the front of the pelvis is facing more towards one side.

      Mark

      Reply
  163. Hey mark, in the beginning of the article you say that the exercises will be shown as if you have a right rotated pelvis, and to do the exercises opposite if you have a left rotation. But when you actually go the strengthening exercise you note that the aim is to strengthen the left side that rotates the pelvis to the left. My right hip is pointing so I have a left rotation. I’m just confused on which side to work

    Reply
  164. Hi Mark,

    I have a question in regards to the the factors that cause a rotated hip.
    You mention that the pelvis will tend to rotate away from the pronated foot and that the pelvis will rotated towards an internally rotated hip. However, to my understanding if the arch in a foot collapses, wouldn’t the tendency be for the knee to internally rotate, which would then cause the hip to internally rotated leading to pelvis to rotate away from the pronated foot AND the internally rotated hip?

    I was wondering if you could clarify that as it is a bit confusing that you mentioned the hip towards from an internally rotated hip, but also rotates away from a pronated foot, but to my current understanding a collapsed arch usually causes an internally rotated hip.

    Thanks and hope I was clear in my question!

    Reply
    • Hey Calvin,

      The pelvis can rotate towards or away from a pronated foot.

      If you had no issues with the feet and ONLY had a rotated pelvis, it is more likely for the foot away from the side of pelvis rotation, to pronate.

      In regards to the internally rotated hip – you can have a foot and knee collapsing inwards and still have the hip on the same side to be in external rotation relative to the pelvis.

      To make things even more confusing, you can also have the pelvis rotate towards the side of the collapsing knee and foot. In this case – it is likely you will need to do pelvis and foot exercises to fix this problem.

      Mark

      Reply
  165. Hi Mark-

    Great article; I just wanted to know, how often can I do these exercises? Is it okay for me to do them every single day – since you’re also trying to train neuromuscular or do you suggest to do less?

    I’m finding I’m having a lot of problem doing a single leg squat on my left side (my knee tends to want to go in and I feel very unstable on my left side. My left foot is in pronation (which I’ve worked very hard at managing to build my arch, but it feels like it’s taking forever. I’ve been in this situation for probably about 2 years now and my right leg does feel very secure for the most part.

    Any and all information would be greatly appreciated. Thank you!

    C

    Reply
    • Also! I currently have snapping hip syndrome on my left side predominantly. Do you think that a lateral tilt and rotated pelvis can exaggerate the snapping hip syndrome? And by doing these exercises it could potentially go away?

      Thanks again,
      C

      Reply
      • Hi C,

        It is more so related to the rotation, I believe.

        If that’s the case – addressing the rotation can help with the snapping hip.

        Mark

    • Hey C,

      If you have done every exercise possible for that pronated foot and still having issues with single leg squats, the next area to look at would be the pelvis/hip complex.

      You can do these exercises every day if you are able.

      Do you have a pelvis that is rotated to the Right? I’m thinking it might be your center of mass is not well controlled over that left side.

      MARK

      Reply
  166. I was wondering if these exercises are designed more for less active or older people or if they would be a good starting point for a very active person who has identified problems with their body and wants to get back into complicated sports like calisthenics and tricking. Would it even be possible to return to those sports with problems like rotated pelvis and possible scoliosis that were caused by poor form/posture following a vehicle accident?

    Thanks!

    Reply
  167. Hi Mark,

    My pelvis rotates to the right which I believe is due to a muscular imbalance on either side of my body. I have been following your exercise protocol along with unilateral single leg exercises to try and strengthen both sides of my lower body equally. Do you know the average time from for rehabilitation? I’m suffering from pelvic floor dysfunction which I’m certain is due to my rotated pelvis! My problems started after going to the gym for about a year. I think lifting weights with poor form has resulted in a twist.

    Thanks!

    Reply
    • Hello Austen,

      Hard to say how long it’ll take as everyone presents with different factors leading to their rotation.

      But all in all – you should see at least some improvement in the first few weeks.

      Mark

      Reply
    • Hi Thomas,

      They are aimed at a pelvis that is rotated to the right.

      Is there a reason why you feel the exercises indicated are for a left rotated pelvis?

      Mark

      Reply
    • I agree with this comment. If your left thigh is forward( right pelvic rotation) Doesnt this mean your left glute is weak and your left hip flexor are tight. your right glute is tight and your right hip flexor are weak.
      If this is correct, in your examples, you are stretching you left glute which is weak and stretching your right hip flexor which are weak. not actually stretching the tight muscles.

      Reply
      • Hi Matthew,

        The glute max is responsible for external rotation, abduction and extension of the hip.

        In a pelvis that is rotated to the right: The left hip will be in external rotation and flexion.

        This places the left glute max in a tightened position in regards to external rotation. From this point – I would recommend to stretch the glute for this reason.

        However – since the left hip would have the pelvis tipping forward (degree of hip flexion), the extension fibers would be relatively weaker/lengthened compared to the right. This is where you wouldn’t really want to stretch it.

        So I guess with the stretching – it really depends on what specific movement you are trying to improve.

        Mark

  168. Mark,

    Great write up. This is something I struggle with and have mentioned to a few physical therapists, all of whom had less than zero interest in it as a possible problem.

    My question for you is how this relates to back pain. I have a lower left back issue that no one can quite seem to diagnose, but what I’ve noticed is that if I “lean in” to my twisted pelvis–that is, allow my torso to rotate left or allow my right foot to point out and left foot to point in–it alleviates the pain. But I have a feeling this is creating a vicious cycle that’s actually making the problem worse.

    Anyway, whatever info, or even speculation you could offer in regards to how this might be linked to back stuff would be appreciated.

    I’m also curious if you’ve worked with anyone to fully correct this, and how long it took following this routine daily.

    –MC

    Reply
    • Hello MC,

      It might related to what your torso is doing on top of your pelvis.

      Usually the torso will counter rotate somewhere along the spine to compensate for the rotation in the pelvis.

      I guess if you are leaning into your pelvis twist, you are de-rotating the spine which might be helping with your left lower back pain?

      I have a blog post on exercises for a rotated torso coming out soon.

      In regards to how long it takes, it really depends! I have had many people improve after 1 session, and others who take >6 months.

      Mark

      Reply
  169. Hi Mark,

    Thank for the laying out a roadmap for me to solve my left pelvis rotation. I have been performing all the stretches and exercises nightly for the past week. One question I had for you is pertains to my difficultly pushing a shopping cart because my medial calf and hamstring on my right leg always get very tight. Is this because the shopping cart squares off my upper body so it can’t compensate for the lower body rotation thus giving no outlet for the torsion on the right leg? Does this give you a clue to anything else going that I can work on?

    Thank you in advance.
    Joe

    Reply
    • Hey Joe,

      If you have a left rotated pelvis, chances are that your right leg is pointing a bit outwards (For more info: Duck feet posture) or over pronating (For more info: How to fix Flat feet) as you are pushing off that right foot. (This could be amplified when pushing a trolley).

      If this is true, you are likely placing more pressure on the big toe of your right foot which then can lead to more pressure on the medial calf/hamstring.

      If we can get your pelvis to rotate towards the left and right (as it should) when you are walking, I feel that this will help balance out the loads on your right side.

      Mark

      Reply
  170. You have incredibly good articles, but I really need your help. I just read your full article about Lateral Pelvic tilt, and now I just read THIS article (about a rotated pelvis) and I am unsure whether I should follow the instructions to correct lateral tilt, or rotated pelvis. The problem is, I am pretty sure I have both, let me explain: I have a true, structural leg length difference: My right leg is a full inch longer than my left. So, I’ve spent my entire life bearing more weight on my left leg, and creating a true left-dominant leg. With x-rays as proof, this has raised my right hip (in the coronal plane), and forward (in the transverse plane). This causes my lumbar vertebrae to rotate counter-clockwise, leaving my left QL in a “locked long” state, and my right QL in a “locked short” state. I have scoliosis as a result, (concave right lumbar) and it continues up into a secondary thoracic curve (concave left thoracic). I have been trying to solve this (re-align my pelvis) for 10 years, and you have some of the best, clearest instructions for re-aligning the pelvis that I have ever seen so far!!! I would be eternally grateful if you could clarify which set of exercises/stretches I should do, based on my configuration. Thank you so much. By the way, I have worn a 1″ step in my left shoe for 10 years and it has made absolutely no difference in the deep-seated structure of my compensatory pattern.

    Reply
    • Hello Eva,

      If you have a true leg length discrepancy (structural) of 1 inch, the first step would be trialing the heel raise. Does this correct your lateral pelvic tilt ? (frontal plane)

      If your right side of the pelvis has moved forwards in the transverse plane, this would indicate that you have a pelvis that is rotated towards the left. As you stated, this would orientate your lumbar spine in a counter clockwise direction. (eg. belly button facing towards left).

      Now – as your torso is now facing and tilted the left, the Right QL and most likely the Right erectors spinae group will engage in the attempt to keep your body centered.

      A secondary curve in the thoracic spine (concave left) may suggest that your thoracic spine is now translating to the right.

      Where to start? It sounds like you have tried exercises for your pelvis for a long time.

      What I would suggest is perhaps looking up further chain and see if you need to address any locked positions of the torso.

      Check out this post: Scoliosis exercises (Frontal plane)

      If the torso is unable to adopt a neutral position, it will be very difficulty to get the pelvis into a neutral position as it will continually have to compensate.

      Mark

      Reply
  171. Hi there!

    Im so glad I found your blog; I’ve been suffering from a rotated pelvis AND a lateral pelvic tilt for the past 2 years. I am a retired triathlete and professional cycling instructor, so I’ve been trying to undo damage and neuromuscular patterning that my body is used to that is making me suffer.

    I did want to ask; how many times do you suggest to perform these exercises a day / per week? Also do you suggest to do them before or after workout? I do a lot of movement exercise because I’m wanting to train handstands, but first I need to realign my pelvis back to homeostasis so I can successfully move my body without muscle compensation. Any/all advice is greatly appreciated.

    Thank you ahead of time!
    Hayes

    Reply
    • Hey Hayes,

      I generally recommend 2-3 times per week. (keep the intensity high with the strengthening exercises)

      I would also pick 3-4 exercises that you know helps keep your pelvis more neutral and do it BEFORE (prime you for your work out) and AFTER (reset your pelvis) your exercises.

      Mark

      Reply
  172. I have quite a rotation in my hips and I’ve been to the Chiropractor a couple of times but find it hard on the funds. My hips are so twisted it has put tension on the lower nerves that connect into my vagina making me feel absolutely nothing during sex. Im hoping that these exercises will help this big of a twist.

    Reply
    • Hi Nicole,

      Is the sensation in the vagina/clitoris completely lost on both sides? Or is it on one side?

      Which direction is your pelvis rotation towards?

      Do you have any issues with pelvic floor activation, numbness in the groin area and/or control issues of the bowel/bladder?

      Also are you a cyclist?

      Mark

      Reply
    • Hi Mark, you’ve got a great website here and I appreciate all the information you’ve provided! I’ve had a couple of years of poor health and last year was the first year in ages that I’ve had enough energy to do proper exercise. I started going to the gym regularly and picked up running and I absolutely love it! However, I started experiencing pain in my hips, knees and back, especially after running and it would go to the extent that I would still feel pain walking down the stairs even 5 days after my last run. Since finding your website I realise that my pelvis has a left side rotation (bellybutton pointing to the left and my right thigh being more forward), I’ve had this before and spent a year with chiropractor and massages trying to reset body into a neutral position. My question is, how long does it take to get to a neutral position following your guide? I’m desperate to pick up running again but I want to make sure I’m not doing more damage and going to the chiropractor isn’t an option at the moment due to the lockdown. Thank you so much!
      Emilia

      Reply
      • Hello Emilia,

        Hard to say how long it takes to get into neutral.

        If your muscles are very tight and prevents you from getting into neutral in the first place, it can take awhile! (ie. tight left hip internal rotators and tight right external rotators)

        In most cases- people just need to learn to control their body with the strengthening exercises.

        When you run – you can think about rotating your pelvis towards your right hip as the right foot hits the ground. (Don’t over shoot! )

        Imagine you are wearing a belt, and the belt buckle should always turn (slightly) towards the right side when the right foot hits the ground.

        See if that helpS!

        Mark

    • For me, pelvis is rotated to the right and it makes sex painful on the left side of vagina. Stretching and rolfing sessions have helped to alleviate the tightness. Pelvic physical therapist said my left outer hip is stronger than the right and I should strengthen abductors on both sides. And that my inner thighs have grown stronger than my outer thighs because I am a runner. She did not mention tilt or rotation like your website does– thanks for the great info, I have confidence these exercises will help me and I am going to start them now!

      Reply
  173. My right thigh seem to be more forward and my belly button is noticeable going towards the right side…. what can be the cause for this?….

    Also, for more information, I had xrays that have told me I have lateral pelvic tilt aprox 9mm( the left side is hiked).

    Could my belly button and hip my oit of alignment so to that or do I have a genuine rotation and if so. How do I have blah left and right rotation?

    Reply
    • Hey Mark,

      Here are a few possibilities:

      – Your right thigh might be relatively more bent than the left. This would make the right thigh more forward as well.
      – Right thigh is bigger.
      – Right foot is more in front of the left.
      – Your lumbar spine might be rotating to the right relative to the pelvis.
      – Abdominal tension pulling the belly button to the right (eg.past surgeries in the area)

      These tests are quite general. The best way is to place your hands on both of the ASIS (Anterior superior iliac spine) and see which one is actually forward.

      Mark

      Reply
  174. Hi Mark,
    I find really awesome that you post stuff about posture, it’s crucial for a healthy body & mind.
    I have been dealing with pelvis rotation for years and from my personal experiences and from everything I read and saw: a pelvis rotated to the left implies tighter muscles on the left upper leg not the right one. This is linked to the fact that a pelvis rotated to the left induces an uneven weight distribution; the weight of the body is distributed in major part on the left leg. This causes problems in hip position while walking which just makes things worse as you know. Also the pronation of the right foot would be a consequence of that twist and not the cause of it in most cases since things often start from the pelvis not from the extremities. I think that telling people to relax their left upper leg muscles when having a pelvis rotated to the right is wrong.
    I would really appreciate having your opinion about that.
    Sam

    Reply
    • Hey Sam,

      A pelvis rotated to the left would have relatively tighter muscles on both the left and right side. (eg. Tighter left hip internal rotators and tighter right hip external rotators)

      I believe that pronation of the foot can be a) a cause or b) a result of or c) completely separate to the pelvis rotation. Every body is different. For example – You can have a pronated foot on the same side that the pelvis is rotated towards.

      You need to strengthen both legs at the same time to address a pelvis rotation. (See strengthening section: [Left & Right Hip Exercises])

      Not too sure what your question is, but hope this clears things!
      Mark

      Reply
  175. Hi Mark,

    I am certain I have some degree of pelvic rotation, and it seems as if my right pelvic bone might be more forward than the left. I have noticed my right leg seems to be a tad shorter (functional leg discrepancy) and the right hip a little higher. With this, is that usually due to left or right pelvic rotation? Just having a hard time deciding exactly which side is the one I should be working. Thank you!!!

    Reply
  176. Hello sir, i have rotate pelvis to the left. During right and left pelvis strengthening at the same time exercise, our upper body turn to which side?

    Reply
    • Hi Kiran,

      If you have a left rotated pelvis, it can orientate your torso to the left as well.

      However, if your torso is compensating for the pelvis rotation, it is possible for the torso to face the right. (like a wringed out towel)

      Mark

      Reply
  177. Hi Mark
    I am on your webpage regarding pelvic rotation. I believe that is what is wrong with me. Ive seen countless doctors and have had lots of scans done saying I am normal. I’ve had upper and lower back pain that is sometimes very excruciating now for almost 1.5 years. I went from and extremely active person who enjoyed hiking, jogging and going to the gym to someone who can barely stretch bc of all my pain and tightness.

    I did your assessment. My belly button faces left and my right thigh and ascis is more forward . So from your info that to me sounds like left pelvic rotation correct? I am getting a little confused on the exercises and want some help bc all the docs, tests and scans say I am normal healthy person and I am 30 years old and feel like I am 90
    Hope to hear from you!

    Reply
    • Hey Sarah!

      By your assessment, it sounds like you have a left pelvis rotation. (belly to the left, and right thigh forwards).

      With pelvis rotation, you can get a domino effect throughout the whole body as it attempts to balance itself out.

      If your rotation is the”first tile in the domino stack”, addressing the pelvis should see good improvements throughout the whole body!

      Mark

      Reply
  178. Hi, I live in Korea. I am writing with a translator right now. I used to play soccer. I always put down my right ankle. But from some point on, my right ankle is always trying to go down, so even if I try to raise it up, it doesn’t work. If I put my ankle down, I hear bone sounds from my right ankle. How should I correct my ankle?Also, I have flat feet only on my right foot, and my pelvis rotated in the counterclockwise direction after I hurt my ankle. The picture I posted shows how I fell ankle when I played soccer (No pain in my ankle at all).

    Reply
      • Sorry, I think I explained it strangely. I have flat feet on the right side and normal feet on the left side, but on the blog, I heard that the pelvis rotates from flat feet to normal feet, but I still have normal left foot and the right side is rotating counterclockwise as shown in the picture above, and the right hip is protruding like the Posterior Pelvic Tilt and the right hip is backwards. And when I lift something or sleep, only my right tailbone touches the floor and it hurts. Should I exercise just like a blog in this way like this?

      • Hi Lee,

        You can still have a pelvis rotation towards the flat foot side. (Keep in mind there are many postural variations!)

        Which way is your pelvis rotated towards? (Use the tests indicated in the blog post to give you a better idea)

        Mark

  179. Hello!

    Thank you for this detailed write up. So based on your self diagnosis for which side is rotated it appears my right side is rotated.

    All my pain that I deal with is on the left side and it is also the side that seems to be in an incorrect position. So is this normal? The right side feels normal but based on what you’ve written, it’s the right side that is rotated?

    I was once told that my left side was rotated forwards and my right rotated back. When you say the right side is rotated, which direction do you mean?

    I’m sorry for all the questions but I have been dealing with this for years and now have symptoms of sciatica on the left side ?

    I do your exercises and I do get relief but it is short lived.

    Reply
    • Hello RJ,

      Right rotated pelvis means that the left side of your pelvis is more forwards and the right side of the pelvis is more backwards.

      In your case – you will need to do exercises for both left and right hips for a RIGHT rotated pelvis. (Keep in mind, pelvis and hip are not the same thing)

      Mark

      Reply
  180. Mark! Thanks for this, I can’t seem to find very many resources for this type of problem. I’ve seen every type of professional I can find locally and nothing seems to help.

    However, I find the information here quite confusing. I have a left hip rotation. My right hip point, iliac crest, is more forward than the left. My right leg is, thus, shorter than the left (not literally). You said at the beginning that the exercises were oriented to a right hip rotation so if someone has a left rotation, do everything on the opposite side. However, when you get down to the clamshells, you say the strengthening exercises are for the muscles causing the pelvis to rotate to the LEFT. It seems to me that you have switched it up. Probably not, I’m just confused. So my question is, do I perform clamshells on the right or left hip?? And what about the strengthening exercises that follow the clamshells?

    Reply
    • Hey Jamie,

      When you say that you have a left hip rotation, I assume you are referring to a left PELVIS rotation? (as in the whole pelvis is twisted to the left). To me, a left hip rotation means that the hip joint itself (the femur within the acetabulum) is twisted in isolation with no reference to the pelvis.

      The exercises in the blog post are for a right PELVIS rotation (meaning, the whole pelvis is twisted to the right).

      If you have a left rotated pelvis, you would do the exact same exercises, but just on the opposite side that is mentioned.

      For a left rotated pelvis where the left hip is in a position of relative internal rotation (given that your leg bone is aligned forwards), you will want to do left hip external rotation exercises like the clam shell.

      Mark

      Reply
      • Yes that is precisely when I meant, my apologies. Thank you. And as for chiropractic for this type of problem?

  181. Hi Mark, my left foot seems to point outwards. Would that be one of the symptoms of me having a pelvis rotated to the right?

    Reply
    • Hey Becky,

      If the clicking/grinding is specifically coming from the pubic bone region, is it likely has something to do with the pubic symphysis.

      It can be affected by pregnancy, pelvic floor issues, injuries to the area such as adductor/abdominal strains.

      A pelvic rotation can also affect this area and place prolonged asymetrical forces through it. (the exercises in this blog will help with that)

      Mark

      Reply
  182. Hi Mark!
    I have been browsing your website and I’m so grateful for all the information you have gathered and posted!
    I have a bit of rotation in my pelvis, as well as anterior pelvic tilt, knock knees, and flat feet. I am going to be working on all of them with the exercises you have provided. My question is, I have some clicking/griinding in my pubic bone when I pivot from side to side or shift my weight. It has been happening off and on for the past six months but has gotten slightly worse worse over time.
    My question is, do you know what causes the clicking? Is it a big concern? And do you know what would alleviate it?

    Thank you!
    Becky

    Reply
  183. Hi Mark
    I’m just a bit confused honestly, most of it makes sense to me but with regards to a right rotated pelvis, you have specified to massage and stretch the right hamstring and the left rectus femoris, which doesn’t really add up to me because if lateral pelvic tilt is a precursor to a rotated pelvis, that would mean that you have a right hip hike and left hip drop, this means you will have a degree of anterior pelvic tilt on the right side, meaning your hip flexors(which also includes the quads, e.i the rectus femoris) will be tight and short and your saying to massage and stretch the muscle on the oppisite side (hamstring) and to massage and stretch the rectus femoris on the left, oppose to the hamstring which more likely to be tight and short under these circumstances. wouldn’t this just feed into the problem we are trying to fix?

    Reply
    • Hey Brandon,

      A pelvis rotation to the right will have the LEFT ASIS more anterior and the RIGHT ASIS more posterior.

      This would follow a relatively tighter TFL/REC FEM etc on the left and a relatively tighter hamstring on the right.

      I am not sure if a right hip hike would automatically cause that right side to have an anterior inominate.

      Mark

      Reply
  184. Hi Mark!
    These exercises of course take time and concentration so I’m working at it.
    You wrote: “When standing: Stand evenly between your feet. Do not lean to one side.”
    I had some pitting edema so I avoided standing and opted to be prone or sitting while on the computer. But that was no good, causing more stiffness and rib flare. For strengthening my feet I’m alternating right and left one-legged stands as tolerated with knee bends. I can hardly maintain a free deep squat and my hamstrings don’t release without massage.

    Reply
  185. Hi Mark, I’ve always had a leg length discrepancy of 7mm on my right side which was fine with a lift. Lately, my right leg feels even shorter. When I look down, it looks like my left thigh is coming out more and it seems like my belly button is more to the right. Could a pelvic rotation make a leg feel short?

    Reply
  186. Hi Mark!
    I just rotated my pelvis and I am trying to figure out in which way I rotated it. I am looking at your website “How to fix a rotated pelvis” and still have trouble, though your guidelines are great.
    In my case it feels to me as if my left pelvis is tilted forward? I cannot straighten my left leg nor pull it close to me or put much weight on it causing much pain in the hip socket. Also, if I lie on my stomach and put something under the top of my left pelvis to elevate it, it feels really good. So I am thinking I rotated it forward. Would that make sense?
    I want to use your exercises to correct this but want to make sure I am using the right side.
    Much thanks in advance for any thoughts on this!!

    Reply
  187. Hi! Very good page, thanks.
    I have a question. You say the pictures and exercices are for a pelvis rotated to the right. However, in your two “Strenghten” sections, you say that the exercices are meant to streghten the muscles of the right (or left) hip that rotate the pelvis to the LEFT.

    I am slightly unclear about this.

    Thanks for your help!

    Jonathan

    Reply
    • Hi Jonathan,

      It basically means that in order to fix a pelvis that is rotated to the right, you will need to do certain exercises for both hips.

      These certain exercises will help rotate the pelvis towards the right so that it goes more towards the centre.

      Mark

      Reply
  188. Dear Mark,

    I have just stumbled across your page – thank you for such a detailed page.

    I am 24 and have recently been experiencing problems with posture and hip movement. I have tended to lean to the left which is causing my right side to move left ways to compensate.

    My left side has twisted outwards while my right side has twisted inwards.

    I regularly exercise and am currently in no extreme pain, however I have started to feel small discomfort due my pelvis being twisted.

    Is there an explicit exercise you would recommend undertaking?

    Thank you.

    Alex

    Reply
    • Hey Alex,

      If a twisted pelvis is causing your discomfort, I would start on the exercises mentioned on the blog post.

      It sounds like you have a left rotated pelvis.

      Mark

      Reply
  189. Hey Mark! My name is Robin! When iam on the back at the floor, my right knee is more higher than my left knee. When i trying to have knee in parallell when i lying on the floor then my navel is pointing at the right side out. Yes that figures that i have right hip rotating then. But i was wondering then on the exercice ”Hip shift on wall”. You say in that exercise iam suppose to suck my left knee down. But will it be opposite for me? Because my left knee is more down already than my right knee. I just asking because it says it is both left hip and right knee exercise.

    Reply
    • Hi Robin,

      If your right knee is higher and your legs are parallel which each other, it suggests that you have a left pelvis rotation in that position. The exception would be that if you had some sort of structural leg length discrepancy. (that is- your bones are not the same length).

      Mark

      Reply
  190. Hey mark! I tried contacting you everywhere but still my problem is increasing … down the right breast my rib bone protrudes out more it seems whole right side is forward when i stand my right shoulder is forward and downward and the same side shoulder blade stick out from back… when i walk my right leg seems short and donot go back as left side leg… i really dont know what is happening and moreover doctor said it is scoliosis but its not visible to eyes and my right side shoulder donot move back comparitive to left

    Reply
    • Hey Amanat,

      Do you have a left rotated pelvis? This could explain many of the things you reported.

      Left rotation of the pelvis orientates the torso to the left, which brings the right side of the body more forwards.

      As the torso attempts to counter rotate the left pelvis rotation by engaging muscles at the back of the right side, this can lead to a right rib flare.

      If your pelvis is left rotated, the right side of the pelvis will be more forwards. If your pelvis is locked in this position, the right hip will reach terminal extension sooner.

      If this is the case- focus on restoring a neutral pelvis that can rotate both ways during gait.

      Mark

      Mark

      Reply
  191. mark,
    thank you for the article. i find all this info quite helpful and am already experiencing relief from chronic pains and feelings of instability. my question has to do with frequency and volume. how often would you perform these exercises? and would you take a progressive overload approach or once the symptoms dissipate stop focusing on the left/right hip exercises and focus more on the walking lunges and single leg deadlifts?

    Reply
    • Hey Alexander,

      You can start with these exercise every 2-3 days and see how your body responds. From here – you can increase/decrease as appropriate.

      If you are able to control your pelvis (and your hips), definitely implement progressive overload principles.

      Mark

      Reply
  192. Hi Mark,

    I am finding your blog post “how to fix a rotated pelvis” very useful. You mention at the beginning of the blog post that all the exercises that follow are based on a “right-rotated” pelvis….But I get confused when I read the “Aim” section under 3) Strengthen for the left and right hips. For example, under 3) Strengthen for the left hip, you say: Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT. Should that not say RIGHT? The same thing is said under the Right hip section 3) as well. Just want to make sure. I have already noticed a change by just doing the releases so far…I have a left rotated pelvis as my right thigh is more in front of my left thigh. Thanks, Dan

    Reply
    • Hey Dan,

      These sentences you have mentioned seem to be confusing to other people as well! ( I might need to see if I can better word it)

      – To fix a rotated pelvis, you will likely need to address BOTH hips as both hips contribute to the rotated pelvis.
      – There are muscles of the LEFT hip that can rotate the pelvis left or right.
      – Similarly, there are muscles of the RIGHT hip that can rotate the pelvis left or right.

      In regards to a right rotated pelvis (as mentioned in the blog), you will want to strengthen the muscles of the Left hip that will help rotate the pelvis towards the left side. (If you strengthen the muscles of the left hip that rotate the pelvis of the right, you will make the right rotated pelvis more pronounced)

      Does this clear things up? If not, let me know.

      Mark

      Reply
      • I’m tagging on to this thread because I seem to be having the same confusion and want to clarify. My hip rotates to the left, so I need to work on strengthening the rignt side and stretching the left, correct?

      • Hello Amy,

        If your Pelvis is pointing more towards the LEFT (Left pelvis rotation), you will need to stretch and strength BOTH the left and right hips.

        There are different stretches on strengthening exercises for each side. But you must address both !

        Mark

  193. Hi mark,
    i think i am definitely experiencing the symptoms which you mentioned in this article.
    When i sit my left knee is more out , kinda like protruding out than the other and when i try to bring both knees together there is excrut pain amd my abdomen rotates to a little right.
    Its causing me discomfort in sleep, cause its always too much pain and gets hard to find a comfortable posture , sitting is again a tough job for me.
    My thighs and the back of the thighs are always in pain and i have lost considerable muscle in the left leg.
    Do you feel these symptoms too are the effect of right rotation and would help me get better ?

    Reply
  194. I wonder if I can get some further help. I’ve a long standing problem with pelvic imbalance. I’ve been doing excercises to correct anterior tilt (quad stretches) but this has not helped the problem. I always go back to extremely tight left hamstrings /hamstring pain with difficulty raising the left leg.

    My main problem with this is pain in top-back of the left hip/sacrum – on pressing the area it feels like the bone area is pushed out and backwards compared to the right side.

    combined with this I get pain on the left side at any point from the back of the sacrum, particularly under the tailbone and down the hamstring/around the left ankle/foot.

    Any idea what is going on ?

    I’d really appreciate any ideas/suggestions – thank you !

    Reply
  195. Hello sir, my name is kirankumar from India nation. I have suffering from right rotated pelvis problem from last 8 months. But no one doctor tell me that, it is rotated pelvis, But i recently one month before know about my problemis right rotated pelvis from your article about rotated pelvis, so i realy thankful to u. If u know, Plzzz tell me sir is any doctor in India can cure rotated pelvis. And If no one doctor in india, tell me sir how many days i do rotated pelvis exercise to completely cure. And how many times i do this exercise in a day and which time is best

    Reply
  196. Hi Mark,

    Just wanna say thanks very much for this online resource. Its amazingly detailed and more helpful than the many physiotherapists i have seen!

    Jkos

    Reply
  197. Hi Mark, I have a right pelvic tilt and my right hip sticks out more than my left. I have spine pain too and I think I have this because I used to spend a lot of time in the right leg fighting stance for taekwondo with my left leg facing forward and right leg facing the side. I have some back pain in the lower, middle and neck areas and also pain twisting my spine to the left. I have been doing your exercises for a month and by foot seem to straighten but I feel like my back is turning towards left as I walk and i have a super slight (not sure if that matters) inward curve of my torso on the right. I am not sure what is happening and can’t find any exercises on the internet. I would really appreciate your help. Thank you.

    Reply
  198. Sir Where is the tretament For rotated pelvis and lattral pelvis tilt in india ?please suggest me best doctore in india(near banglore city)

    Reply
  199. Mark, I really enjoy the article but had a question about the strengthening exercises.

    You use a right rotated pelvis as the setup in the example. If I understand correctly, the right rotated pelvis means you would have a left leg that is internally rotated and a right leg that is externally rotated.

    The example strengthen exercises specifies strengthening the left leg internal rotators and the right leg external rotators. Isn’t this backwards? If my left leg was internally rotated as part of the cause of the pelvic rotation, shouldn’t I strengthen the left leg external rotators to counter the internal rotation?

    Thanks,
    Michael

    Reply
    • Hi Michael,

      On the assumption that the leg bones are facing forwards (which it might not be in some people), when a person has a right rotated pelvis, this means the pelvis is rotating on top of the stationary hip joints.

      If this is the case – then the left hip will be in External rotation , and the right hip will be in Internal rotation. (pure relative to the pelvis)

      Hope this makes sense.

      Mark

      Reply
  200. Mark, great post, I have been struggling with this for sometime and your exercises have already addressed part of it.

    I am right rotated.
    After a week of using the exercises and addressing my seated position in the car and at work, I have fixed my hips. Yeah!

    Problem remaining is my belly button is still off to the right. My left QL is rock hard and bulging.

    What I find is if I doing a left side abdominal crunch, and pull my left ribs down and around I can get my belly button pointing straight. This also engages the left QL, which I think is good.

    What I am worried about is if I continue all the work the exercises I will eventually rotate my hips to the left, but not address my torso and belly button going to the right.

    Today while I sit, I use the left side abdominal crunch to straighten the belly button and shift my knees to the right and many of the exercises indicate.

    What is the best action to continue given my concerns about possibly over rotating my pelvis and not addressing my belly button.

    Thank you so much.
    David

    Reply
    • Hi David,

      If the pelvis is centered but the belly button is off to the right side, I would think that your torso may be rotating towards that side.

      (Also- If you have had any abdominal surgeries, this may result in the belly button going to the side.)

      In the most simplest scenario – You will need to shift your attention to torso rotation exercises to the LEFT. Chances are you would also need to screen out for Scoliosis as well.

      Mark

      Reply
  201. Hey Mark, just ran up on your site as I have this rotated pelvic to the right. I also have many other issue uneven shoulder, sway back posture. I have been trying to correct it all year. I keep thinking weak glutes but nothing it working. I do all these exercises listed here. I am severally tight on my right anterior groin area, pain in my right hip when i sit, unilateral pain in my right side in my back, i lean to my right. This is all from lifting at gym’; deadlift, squat, etc always favoring my right side. No bridges, sideplanks, leg raises, or band exercises help strengthens the glutes. Just wanted to see what you might think

    Reply
    • Hi Lyle,

      With the anterior hip pain with sitting, have you been screened for FAI (Femoral Acetabular impingement)? It would be common on the side which your pelvis rotates towards.

      If the pelvis is not the main issue, the next area I would go to is the spine. Any signs of scoliosis?

      Mark

      Reply
  202. Hello Mark, first of all, I would like to say thanks for the time you’ve spent on creating this post, I try to come back to it time and again in the hope that it will help with my problems along with the post you’ve done on lateral pelvic tilt.

    I would really appreciate your thoughts on what could be causing my issues if you have any suggestions? Basically, I’m experiencing what feels like an unstable/uneven gait and never feel properly grounded when walking – almost as though it’s difficult to walk straight and evenly. It seems as though I have a left-rotated pelvis with some degree of lateral pelvic tilt too (hip hike on right side). In addition to this, it appears as though I have a leg-length discrepancy as my right left appears longer when sitting with legs outstretched and also in supine position. Would you have any thoughts on what I could try doing? I did try the exercises outlined on each of your posts (rotated pelvis and lateral tilt) every day for about a week however this didn’t seem to help greatly – maybe I need to be doing it for a bit longer but thought I’d ask first to see if you thought any of my symptoms would benefit from doing something different or more specific.

    I look forward to hearing from you :-)

    Kind regards,
    Ryan

    Reply
    • Hello Ryan D,

      The appearance of a longer right leg may be explained by the left rotation of the pelvis.

      If you absolutely nil improvements by addressing the pelvis, I would consider looking at other areas that may be impacting your walking.

      The next area would be the torso. (which I would recommend a health professional to assess)

      I might try write a blog post on it in the future!

      Mark

      Reply
      • Hi Mark, really appreciate the reply! I will keep going with the exercises above to see if anything changes but then I might look into some other exercises – now that you mention the torso, one recommendation from a practitioner I visited was to try some core exercises, specifically pilates. I’ll keep a look out if you do end up writing a blog post on this as I find your posts very helpful and you have an excellent knowledge :-) Thanks again, Ryan

  203. Hey mark! My one side of pelvic bone is forward and that is right side but of same side my shoulder and ribs are also rotated forward … i m not able to stretch my right shoulder backward and breast is also pulled forward and right leg seems short

    Reply
  204. i twisted right and head a pop when i was 19
    at 32 i was hit with instant onset sciatic pain down my left leg like a hot wire.
    my left hip is rotated back so im kind of twisted.
    I workout regularly for 20 years and still do.
    my left leg has spasms and trimmers
    i have been to many chiros and pt’s
    i have excepted that there is no fix for my situation.
    sometimes its gone. like after riding my bike for two hours
    2 – 3 weeks later it comes back and gets progressively worse until I ride again.
    I had a chiro eventually move the low back . 3 clunks by laying on back and right over left leg twist. left leg got warm and felt wet and instantly relaxed.
    every morning it was out again. this went on for 6 months until i role to the left and pop pop pop. when i sit or stand too long it aches.

    Any idea whats going on? last xray showed normal disc space a few years ago.
    this has been going on over the last 28 years. At one point I had a bullet with my initials on it.
    Tried pain killers. didnt work.
    NO ESCAPE.

    Reply
    • Hey Mike,

      It’s hard to say without seeing you, but my first advice would be to get a CT and/or MRI scan to check out the structures of your lumbar spine.

      It sounds like there may be some sort of nerve involvement. 2 main areas the nerve gets into trouble is that lower back and around tight muscles in the hip.

      If your back improves with riding the bike, it might suggest that your back likes to be in positions of lower back flexion.

      If this is the case – the exercise where you lie down on your back with your knees bent, then bringing knees side-to-side might also help reduce some symptoms in the meanwhile.

      Reply
    • My body was twisted too. Go to someone that does Rolfing. They will get your posture back into proper alignment. It is amazing. No more back pain.

      Reply
  205. Hi Mark – great knowledge. Thanks very much.

    I’m struggling a bit with correctly identifying if I’m right or left rotated.

    Seems like I’m right rotated, but all the pain, tightness, and discomfort is in the left hip. (And left hip seems like its up higher and sticking out.)

    Can you give additional guidance?

    Thanks again!

    Reply
  206. Wow. You have explained all my physical issues that I have been spending tons of time and money on with doctors who don’t get it.
    Anyway, I definitely have a left rotated pelvis and lateral pelvic tilt. There is possibly mild scoliosis involved. But I also recognize overall weakness and less proprioception on my left side from head to toe. Even my left eye is weaker and I drool out of that side when I sleep :) Is it possible this precipitated or aggravated the hip rotation? I know it is normal to be weak on one side but I notice it alot especially when walking or cycling. I have a very hard time using my left gluteous and instead, my left knee strains and does the work.

    Reply
    • Hey MB,

      If you notice a difference between the sides of your body, there is usually some sort of pelvis rotation +/- spinal rotation/tilt that is going on.

      If you have a significant rotation in the pelvis, it might be a good place to start addressing your posture to see if you can place the left side of your body into a better position to function.

      Mark

      Reply
  207. Wow! I have been having so many hip issues over the last couple years. I’ve had four kids and last year about this time I was in misery. I had just given birth to my fourth in summer and by the time October came around I couldn’t sleep because of my hip pain. I could barely walk down the stairs in our home without feeling pain and imbalance. I had noticed in the gym that my feet pointed left and my squat was so unbalanced on decent and drive. Went to physical therapy for a few months and felt slightly better but still not my best. Months of my usual gym routine and lots of reading and I came to the realization that my right hamstring was really tight and my glute was not firing during my workouts; my left quads and glute seem to be very strong and dominant as opposed to my left. So much muscle imbalance. I have the lateral shift as well as the rotated pelvis (everything turns to the right). I tried these as well as the drills for lateral and I have to say I am FINALLY feeling my glute fire during some of these. I am also feeling that tension in my inner right thigh, lower left back release. This is everything to me! These are exactly what I have been looking months and months for. I’ve bookmarked pages and pages from your site. Thank you a million times over for sharing these. I look forward to improving my rotation and muscle imbalances. Everything was so clear and easy to understand. I also appreciate the description of where and how each drill should feel. This blows my mind truly. Thanks again!!!!

    Reply
  208. Hi mark,
    I am doing all the exercises and I think you are amazing. Just wondering if you have had patients complain of numbness and tingling in groin and front of thigh to knee pain and will these exercises help with that it or should I do something else Thanks

    Reply
    • Hey there,

      Numbness/Tingling are usually symptoms of a nerve issue.

      If you experience these symptoms around the front of thigh to the knee, it may be due to the L3 nerve or perhaps fermoral nerve.

      (Hard to say without having a look at you)

      These exercises for a rotated pelvis might help, but you might want to tackle the nerve issue directly first.

      Mark

      Reply
  209. Hi Mark, thanks for all of the extensive content you have put on your website. One thing that is confusing to me is that my chiropractor (who I do not go to anymore) was targeting the opposite hip for my condition. My right hip sticks out further which would result in a left pelvic rotation, but he was targeting left hip as opposed to your recommendations for the right hip. He was having me do exercise where I would lay flat on my back and cross my left left over, sit with my left foot cross over my right knee and pull up, etc….in order to twist the left side over more which in my mind made sense. So its tightness in my right hip and buttox which is causing it to stick out more that needs to be releases as opposed to trying to twist my left side more ?

    Reply
    • Hey James,

      With a left rotated pelvis, you still want to do exercises for BOTH hips!

      Addressing both hips with different exercise will help get your pelvis in a better position.

      With a left rotated pelvis, the external rotation fibres in your right hip will likely be tight/overactive. In this case – you will need to stretch those out.

      Mark

      Reply
      • Hi Mark! So I definitely have a rotated pelvis to the right based off the information u have shown. However, even though im doing the stretches and trying to actively keep my feet allign and my pelvis aligned I’m starting to get some serious knee pain on my left knee. And advice would be greatly appreciated

      • Hey John,

        You might be pushing it too far too soon.

        As the right muscles release and get stronger, the pelvis should assume the correct position more naturally.

        If you want to actively keep the pelvis in a good position, you can start of by doing gentle correction (50%) and see how you feel after that.
        Mark

  210. Hey mark!my one side hip is hiked and my right side pelvis is rotated to left…i feel my right leg short and have upper back pain..please help me put..when is stand on both legs my right hip becomes rotated to forward and right leg also rotated and is more forward than left

    Reply
    • Hey there,

      Sounds like you have a pelvis that is rotated to the left.

      If this is the case, you will need to do the exercises mentioned on the blog post but for the opposite side mentioned on the exercises. (as they are listed for a right pelvis rotation)

      Mark

      Reply
      • Hey mark sorry to bother you again but i have tried these pelvic exercises still no benefit from them please guide me…my hip joint is very tight and one pelvic bone is more forward ..when i stand with legs together my right leg is stuck forward it doesnot come back like left leg and right hip is also rotated forward while sitting and standing…and my spine goes left side from lumbar area it is mild scoliosis..and when i walk my right leg seems shorter

      • Hey mark first of all thanks for replying ..its one week i m doing these exercises please guide me whats wrong with my posture while walking right leg seems short

      • Hey mark!first of all thanks for replying?i m doing these exercises from a week. When i walk i feel my right leg short and right leg is forward and rotated than left

  211. Quick question as Im a bit confused and dont know how to do the exercises…

    In the article you say:
    “I will be explaining these exercises in terms of a RIGHT rotated pelvis.

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

    But then you proceed to give exercises for both the left as well as the right side

    I have a left rotated pelvis and am now confused on which exercises to do exactly.

    Thank you in advance! Love reading your blog btw. :)

    Reply
  212. Also I forgot to mention. Although I believe I have a right rotation of the pelvis, my right glute appears to be bigger and stronger than my left. When I squat, I tend to lean more towards my right leg and have to concentrate to maintain my hips even while going down.

    Do I still keep on strengthening my right glute to fix a right rotation, even though my left side is weak?

    Kind regards, Luis.

    Reply
  213. Hey Mark, I’m a 24 year old taekwondo practitioner who has been sidelined for the last year and a half due to debilitating knee pain. Needless to say I’ve stopped doing the one thing I love the most. After more than one year of expensive therapy, orthotics and even a knee surgery, everyone determined that my knee is not the problem. No one has been able to help me or even bother to check if the problem is at the pelvis. Because of this I’ve recently been focusing on feet and hips, eventually bringing me to this page. I really need your help man.

    1. My affected leg is my left one. A lot of medial knee pain, crepitus, over-pronation, and creaking at the left hip (especially when doing clam shells). I also feel an “empty” feeling extending that leg all the way through. My right leg is fine.
    2. I think* I have a rotated pelvis to the right and a lateral tilt on that side as well (right hip higher) . Every morning I push that hip down at the waist and a crik can be felt (and heard) in my right shoulder of that side.
    3. I have right shoulder pain with the aforementioned crik. I also feel like that shoulder is both more forward AND higher than the left one. I know this is weird because I though that with a higher hip, the shoulder from that side is supposed to be lower not higher.

    It seems like a have a lot of postural problems and imbalances.
    It should be mentioned that all of my problems started after spending more than 6 months practicing the sidekick with my left leg much more than my right. Maybe that rotated my pelvis and twisted my spine. I know it’s a lot to take in but I would appreciate the feed back.

    Here is a pic Bruce Lee doing a sidekick. I appreciate the help.

    Reply
  214. Hello Mark,
    I have been reading many of your articles and it seems like they cover so many of the problems I have. I have been suffering from debilitating postural problems for a very long time and no one has been able to help me, so I’m trying to take matters into my own hands and fix my problems myself. I have fallen arches (right foot goes totally flat when standing, left foot loses about 65% of it’s arch) and from what I can tell I have posterior pelvic tilt, a rotated pelvis (left rotation), and a slight lateral tilt (left hip higher than the right). I have begun to work on my feet, and I was going to start working on my posterior pelvic tilt and the rotated pelvis but I wanted to ask you first: is it all right to work on both at the same time? Or do I need to do one at a time, and if so, which one do I start with? I’m not sure if the method of correction for one might contradict the other at times. I would prefer to work on both at the same time, but I just want to make sure I do things right. Because I’ve been going through this for such a long time, I want to fix all this as fast as I possibly can (I’m not expecting overnight results or anything unrealistic) and I am willing to put in lots of time and effort to fix this, so the idea of being overwhelmed by lots of exercises and stretches is not an issue.

    There is also something I am uncertain about when it comes to correcting my rotated pelvis: since I have a Left Pelvis Rotation, on which leg/hip do I do the exercises Clam Shell, Wall Push Whilst Sitting, and Pelvic Rotation in Side Lie? It seems like I’m supposed to do those with my left leg/hip, but I’m a little confused and wanted to clarify that with you first so I don’t make things worse.

    I also have winging scapula (left is worse than the right), rounded shoulders, and forward head posture. I have made progress on these but I’m starting to feel that my progress is inhibited because my lower body problems have not been properly addressed (in fact, I’ve done much of the opposite I’ve what I should have done). So if you could please help with the questions I’ve asked I would be extremely grateful, as your site may be the key to me finally getting my life back. Thank you.

    Reply
    • Hi Johnnie,

      If you are in tune with your body and can tell if an exercise is making you feel worse, then it should be fine to address both at the same time.

      I generally tell people just to focus on one area and re-assess its impact (if any) on other areas.

      Most people will need to address multiple areas eventually, but sometimes improving one area might actually automatically help improve another area as well.

      If you have a left pelvic rotation and your hips are pointing relatively forwards, then you would want to engage the left glutes during the clam shells and wall push exercises.

      Mark

      Reply
  215. Wow! Great exercises!
    My back pain goes for 8 hours at least after doing these exercises!

    I found these exercises only in your website.
    Thanks Mark.

    Reply
  216. Mark
    Great article. I am not sure what it is I have and how to treat it. In the morning, in particular, I look at myself in the mirror and the left side of my torso is tilted slightly forward at the hip. Throughout the day it gets better, but I do have lower back pain. I am not sure if this is a form of lateral tilt or if it is something else. Which of the exercises would you suggest to treat this.
    Thanks

    Reply
    • Hi Robert,

      If you feel like one hip is higher, it could possibly be a lateral pelvic tilt.

      Check out this post: How to fix a Lateral pelvic tilt.

      If your lower back pain is a result of your rotated pelvis, the exercises listed on the blog post will be a good place to start.

      If it is due to an activity or position (eg. sitting for a long time, running, bending etc), you will need to look at these movement individually and see where you need improvements.

      Mark

      Reply
  217. Hello, what a great article and exactly the therapy I need to fix this issue which my chiropractor diagnosed me with. I started experiencing this condition during and after pregnancy. Are there any additional PT exercises or possible imbalances that can help re-align and strengthen my hips? Would you recommend any particular core-strengthening as well?

    Reply
    • Hi Elicia,

      I recommend starting with the mentioned exercises on the blog post.

      Core strengthening is always good to add to the list of your exercises. It will help you control your pelvis better. I am a big fan of the “dead bug” exercise. Keep your pelvis in a neutral position throughout the exercise.

      Mark

      Reply
  218. Hi Mark,

    I have a left lateral tilt, a right rotation, and an anterior tilt. Looking at the fixes for the first two issues, they seem to be at odds in that the muscles you’re strengthening (ie. adductors and glutes) for one misalignment are the same muscles that you’re releasing/stretching for the other. Will working to strengthen already tight muscles (or stretch already over-lengthen ones) cause problems?
    I’d really appreciate your feedback as I don’t want to exacerbate the problem!
    Thank you!

    Reply
  219. Hi Mark,

    Thank you for this post and for the one on Lateral Pelvic Tilt. They are very helpful! You mention that people will often have tilts along with rotation. I have a right hip rotation but unlike the diagram here suggests, I have a left hip hike and the resulting lower left shoulder, etc. Is that a normal pattern? Should I do follow the fixes you provide for a left hip hike and right rotation or are there other considerations I must take into account?

    Reply
    • Apologies Mark-I see that Brandon asked this exact question two posts below! My lower back pain is often across both sides but at times have experienced it only on the right side.
      I checked and I definitely have an anterior pelvic tilt. How should I proceed at this point?
      Thank you!

      Reply
    • Hey Elizabeth,

      The rotation and lateral tilt can go in any combination really.

      In terms of which exercises to do: You can start on either and see how the body responds. It is possible that the body might respond more towards one correction than the other. (eg. fixing the rotation might help with the tilt)

      Mark

      Reply
  220. Hey Mark.
    I’m looking at Hip Shift Whilst Sitting and I’m not sure that I understand.
    Are the instructions for Pelvic Rotation to the right ? —

    Push out your right knee against the wall.
    Bring your left knee to mid line without moving your feet.

    Thanks!

    Reply
  221. Hey Mark
    How are you? This is a great piece of work, I have some questions regarding The pelvis twist or a tilt, is it possible you could feel your sacrialic joint on one side of your lower back. I feel like there are no ligaments covering that are andbi could feel my SI joint please help me out.
    Thank you

    Reply
    • Hello Kamal,

      It is common to have some sort of torsion at the SIJ with a rotated pelvis.

      There should be ligaments covering the area.Perhaps you might be feeling the lack of musculature (erector spinae group, multifidus) covering in that area? If this is the case, you will need to strengthen the lower back on top of derotating the pelvis.

      Mark

      Reply
    • Hello Mark,
      My right thigh and my right butt cheek is more in front and also my right foot is pronated (which means i have a left pelvis rotation).
      But my belly button is pointing to the right (which means i have a right pelvis rotation).
      I’m always feeling that when i am standing my whole torso is rotated to the left side. So it feels like my left pelvis is more in front but in reality my right thigh is more in front. My left shoulder is also hiked up and my left pelvis is also hiked up a little bit and i have pain in my left lower back and left side of the neck.
      I dont know which exercises i should do for which side. I hope you can help me.

      Reply
  222. Mark, when I take a picture of myself with my back facing the camera I notice that I have a waist crease on my left side indicating I have a hip hike on the left. Then when I take a picture of myself with my front facing the camera I notice that my abs seem to be shifted to the right, indicating a rotated pelvis to the right. My bellybutton does not line up with my nose, it seems slightly off to the right. I also notice that my right shoulder seems to be slightly raised higher then my left shoulder.

    Now I’ve tried acupuncture, massage, and chiropractic care. Nothing seems to help, and my main symptoms are a tightness feeling in my lower back and sometimes tightness in my hips.

    Can you give me any advice? I don’t know which posts of yours I should follow. Does it make sense that I can have a hip hike on the left but a right rotated pelvis? Is any of this possible to fix? I would really appreciate it if you could get back to me.

    Reply
    • Hi Brandon,

      Definitely possible to have a standing left hip hike + right rotated pelvis.

      If your right shoulder is higher, there is probably some sort of left side bend in your spine as well.

      If you have tightness in your lower back that is on one side, I would likely look at the rotated pelvis and lateral pelvic tilt.

      If the tightness if equally on both side of the lower back, then I would be more inclined to check for Anterior pelvic tilt or Posterior pelvic tilt.

      Mark

      Reply
  223. Hi Mark,

    Thanks for your wonderful blog! I have a question for you. I have very tight muscles in my left butt (which becomes worse when i sit) and upper side of hamstring, and my dr said it is mainly my priformis muscle that is tight. It is mainly the left side but sometimes the right side as well, but one side at a time. My pt told me that I have rotated pelvis but Im not sure which side it is. I also have some pain on my left knee. When I do the firdt test you mentioned I feel my right ASIS is slightly more forward. My question is that which pelvis rotation I have, so that I can do the right excercises?

    Thank you so so much Mark!

    Reply
    • Forgit to metion that I had no accident or injury when this started. I used to sit a LOT working with computer mainly crossing my right leg over the left and leaning to the left side. My MRI also shows no spine issues but “straightening of lumbar lordosis” and my dr said I have weak back muscles. I also have some pain in my lower back, just aove my but on the sides, specially when I sit. Thanks a lot for your time!

      Reply
    • Hello Rooshi,

      If your left ASIS is more forward, then you will have a RIGHT rotated pelvis. (This make sense as the left glute muscles will be relatively tighter)

      If this is the case- follow the exercises as per mentioned in the blog post.

      Mark

      Reply
  224. Hi marc

    Past 8 years i am struggling with tension and pain in my low back area, and this boring searing pain in my right glutes. I visited and wasted a huge amount of money on chiropractors, physiotherapist, kinesitherapist, orthopedist etc with little or in most cases – no results.

    I saw some similar topisc on this forum, but since they are mostly generalized, i wanted to write down my issue, so that maybe you guys could give me some sort of advice or suggestion, cause honesty i dont know what do to anymore. For further info – i didnt have any kind of injury or dislocation, but my graphic designer lifestyle took its toll.

    My symptoms are next:
    – my right innominate is anterior rotated – right ASIS is inferior in comparison to left ASIS; right PSIS is superior to left PSIS
    – i lean more on my left leg, and i have this “longer” right leg effect
    – during walking my right foot tends to slightly externally rotate
    – when i lay on my back, my right foot falls into much bigger external rotation than my left foot
    – in terms of hip flexion in standing position, my right leg lacks a ROM, and the overall flexion is around 12 inches less than my left leg, so lets say maybe 20 degrees less
    – i supose that i also have a slight posterior rotation of left innominate, since when i lay on back and do exercise like dead-bugs, when i lower down left leg my left hip tends to make this cracking sound on every repetition, like my ROM is limited
    – on x-ray there is also a small vertebrae rotation in area around L4-T11, which makes my left side of back pop-out and gets “higher” and bigger when i bend over to touch my toes; something similar to scoliosis
    – my right obliques are smaller in muscle mass the left ones
    – right glutes are “higher” then left and weaker

    I also had:
    – lateral scoliosis in thoracic area, so my right shoulder was lower than my left
    – kyphotic posture due huge amount of sitting
    – lordosis – my lubar curve was bigger than normal
    These 3 symptoms i successfully resolved, still some work need to be done, but they are not making me any kind of issues.

    Now the pelvis area is slowly but surely giving me a chronic headache.

    Last physiotherapist told me that my right leg is falling into hyperextension in ” thomas test”, and that my right psoas major is probably weak due to vertebrae rotation in spine, and thats why my innominate is rotated. So we were working on isolating that psoas and doing some counter-rotation exercises for spine.
    But if i have a pelvic fault and some muscles are in spasm, even if i lay down on my back i will still have that rotation. Thomas test will only show bigger ROM in right leg due to anterior innominate rotation on that side, and lack of ROM on left side possibly due to posterior rotation. That doesnt had to mean that my right psoas is weak.

    Also before this guy i went to schroth specialist which also did some right psoas work, right glute medius, isolation my right side of back and trying to fix that muscle imbalance, and some pelvic stabilization exercises, but generally situation wasnt much better.

    Past few weaks i was doing MET technique that Kelly showed in episode 128 ( pulling one leg and pushing other one ) and nothing really was happening when i squeezed the ball after those. Last few days was different, i started hearing these poping sounds. I also added techniques for releasing tension from quads, TFL, QL, and abdominal region ( episode with Jill Miler ). My plan is to add some static exercises for stabilizing pelvis, like planks, side planks, pallof presses, bird-dog, dead bugs etc, band walk etc.

    – Do you guys have any suggestion or advice?
    – Should i continue with Kelly`s MET for pelvis fault? Maybe couple times per day?
    – Whould you treat muscle imbalance, and do any kind of isolation exercises for psoas, right obliques? In that case – which psoas would you strengthen, left or right? Maybe some right glute medius isolation?
    – would you avoid exercises that promote twisting, crunching, bending?

    Thank you so much for reading this long post, and for all your answers .

    Reply
    • Hi David,

      Wow- that was a super long comment! I’ll try my best to answer your questions.

      – Do you guys have any suggestion or advice?

      It sounds like a left pelvis rotation to me. It seems consistent with many of the findings you mentioned.

      Perhaps starting the exercises mentioned on the blog post for a LEFT rotated pelvis might be a good starting point.

      – Should i continue with Kelly`s MET for pelvis fault? Maybe couple times per day?

      You can continue with this if you feel it is helping. However – do understand that it is temporary.

      You might be better off addressing the weak/tight muscles causing your pelvis to deviate.

      – Whould you treat muscle imbalance, and do any kind of isolation exercises for psoas, right obliques? In that case – which psoas would you strengthen, left or right? Maybe some right glute medius isolation?

      This really depends on what was specifically found on assessment. If the psoas is weak on a muscle test, you can start off by strengthening it, but make sure that the psoas is functioning from a neutral pelvis position.

      – would you avoid exercises that promote twisting, crunching, bending?

      It is fine to do as long as they are not making your symptoms worse.

      However- I would prioritise the pelvis exercises if it is the root cause of everything.

      Mark

      Reply
  225. Hi Mark,
    Thanks for this info, really clear and thorough. I’ve done the exercises daily for about 10 days and my pelvis seems to have levelled out. How often would you recommend doing them to maintain this? Thanks

    Reply
    • Hey Rhona,

      That is great news!

      Persist for another few weeks to lock it in.

      If it is all leveled out, you can start to do exercises on both sides to see if you can maintain that leveled pelvis.

      Mark

      Reply
  226. Hi Mark. I am So confused on my pelvis rotation! I know my right hip is hiked and rotates back and have been working on my right glute med as it’s significantly weaker. My right foot wants to turn out. I’ve also noticed that when I stand on my right leg with my foot straight, my body turns to the left. But I dont notice one hip being more forward than the other just standing. Does that mean I have a left or right pelvis rotation? I’m not sure what I should be strengthening.

    Reply
  227. Mark, Thanks for this post! From looking at my photographs I have had a rotated pelvis for at least 5 years (since my last pregnancy). I have been doing these exercises 3-4 days a week for 3 weeks. How can we gauge our progress on realigning the pelvis? Aside from visual inspection, are there any measures that can be done to understand if the exercising is successfully reestablishing a neutral pelvis? Right now I am just using photographs taking particular note of my belly button position and overly flared rib on my left side.

    Reply
    • Hey Breanne,

      The test methods that I mentioned in the blog post to determine rotation of the pelvis are the same ones I recommend using to determine if the pelvis is in neutral.

      If in doubt, I would get a health practitioner to assess it in person.

      Mark

      Reply
  228. Hey Mark,

    Can you give some tips on how to correct torso shift to one side. So the torso is not rotating, but it’s rather just lateraly shifting to the right (therefore making it out of line with the botom spine and pelvis.)

    Thank you for your help and for all the effort you are putting here.

    Marko

    Reply
    • Hey Mark with an O,

      I would start with thoracic translations.

      See #13 on this post: Thoracic spine exercises.

      Move towards the opposite side to where your torso is shifted. (for you: go towards the LEFT)

      If this is difficult, you might need to stretch out your upper Quadratus lumborum. (Click here for some stretches)

      Mark

      Reply
  229. Dear Mark,

    I have couple of question regarding posture and misalignment, but first things first.

    I cannot describe with words how thankful I am for your posts and for this blog’s existence. Thank you for providing us with knowledge and for giving us the tools to analyze and heal ourselves. I lived an existence burdened with 10 years of constant pain and injuries, but for the first time in my life, I finally understand what is wrong with my body and how I am supposed to address it. Thank you for all your effort, thank you for all your kindness, and thank you for being such a spectacular human being. You made me understand that pain is not my enemy, but that body is giving me signals. I was just blind and oblivious of what it was trying to tell me. However, not anymore, and all thanks to you. You have absolutely changed the way I view myself. Although, this is just a beginning, I am already seeing drastic improvements in just under a month. I am working at least 2-3 hours each day on fixing my posture, while for the rest of the day and night I am fully committed on avoiding all the postural missteps. This change would have never happened without you. Thank you a million times and more for making my life better!

    In this second paragraph I will explain what created my structural misalignment (I am aware that this post is one big wall of text so please skip this part if you wish). But thanks to you I became aware of it now. Basically, sitting was the bane of my posture. Only now have I became aware of this ridiculous sitting posture I had. Firstly, I was slouching as crazy. Added to this I also rotated my pelvis and legs to the left (about 40 degrees or so), and I put a firm sitting pressure only on my one butt check (the right one, because of a constant lean to hold a mouse). The left pelvic bone was always slightly hovering in the air. And then I twisted my thoracic region to the right in order to center my body with the screen. I was also in a constant crunch with my right obliques, since I put my upper body rest on the right hand rest. This was accompanied with the upper and forward shrug of both my shoulders. But the difference is that left should had a completely killed of scapular stabilization, like it was non existent, while my right should was performing this upper shrug with the force of my trapezius muscles in order to reach for the mouse. And so, that was my sitting posture I had for hours each day, and so on for months and years. :( What a disaster.

    So this sitting invention created following postural deficiencies: swayback posture with rounded and lifted shoulders (although my left shoulder is much more lifted) and forward head posture, pelvic rotation to the left, torso rotation to the right, lateral pelvic tilt (hip hike on right side), although my body nullified this tilt by adding additional adaptation. It pushed my left leg forward when standing. So I always had my left leg in front of my pelvis whenever I was standing, while also leaning on my right leg. My right leg was the main motor for all the movement and standing position, while my left leg was like a crutch. Maybe this adaptation could be explained with high arches I have on both feet (although I have a higher arch on my left foot, then on my right, so it overpronates much more than the right one). So, basically the body did not use my left leg. The result is that my left glutes were shut down, my left obliques non-existent, both hamstrings tight, both psoas weak, but right one more weak and injury prone. And my whole legs/body was in a muscle spasmic tension (I had rocks instead of muscles all over my legs). My left lats ans scapula non-existent, my right lats and scapula Ok-ish in comparison to the left side. Adductors feeling tight on both sides. Right QL probably tight (although I can’t tell for sure, since all the stretches for QL immediately target extreme tightness in oblique’s and not QLs. While my wife tells me on sensation that my left Ql is more meaty, while my right side is more tensed/tight). Pain is usualy felt in gluteus minimus/pririformis region near the hip bone where the leg connects. Also the pain is felt on the right side of my lower back above pelvic bone.

    So far I am addressing my sway back posture and your routine is producing great results.

    Questions:
    1. Are the exercises for high arched foot different than those for the flat foot posted on your blog? So far I am only stretching the peroneus side of foot and strengthening the foot with the short foot exercises? Are there any other exercises that I should incorporate?

    2. Regarding my pelvis rotation to the left. I have a feeling it is also being contributed to it by a complete discrepancy between my left and right side obliques. My left obliques are not functioning in any way. And my right ones are super extra tight. What exercises should I do to target that obvious discrepancy? Beside side plank, and right Ql stretching which in my case automatically hits the obliques.

    3. Any tips on what should I do with my left thoracic region (rotated to the right). I couldn’t find any post regarding this issue. I would like for it to pull me to the left to re-center the tensions between the sides. Only idea I have is to contract the torso to the left (and in this position to hold an elastic cord which is trying to pull me out of it, but by resisting it, I am strengthening it in this positon. Basically the idea is to also strengthen non existing left scapula and lats. Any additional suggestions/tips regarding this?

    4. When I am walking I often times hit my other foot with my hell. When swinging my leg (extending it) it immediately external rotates. I understand that to improve this I stretch external rotators and strengthen internal rotators. Which makes sense for the right leg (since the pelvis is rotating to the left), but what is confusing me is that the same issue (heel hitting my right heel, although less often) is happening with my left leg. Based on this I have a feeling that my left leg is also externally rotated, but since the right leg is much stronger than it, it loses this “battle” and rotates the pelvis to the left. Does this make sense? Because, if so, I would also do work for adductors for my left foot, alongside my right. When comparing both my right and left adductors they are both equally super tight, and similarly weak.

    5. Due to the previously described QL discrepancies how do I address it? Is there any point in strengthening the left side (due to gith hip hike, which was negated by left leg forward). My left QL is on sensation more muscular, or should I just stretch the right side, which is more tight but less muscular, more tense and wirey. I have no idea how to address this muscles.

    6. Last on the list of questions is my clavicle bone. Whatever I do with my left and right shoulder there is just no way to make it aligned on both sides. My right clavicule somehow protrudes at the end at the center of the body (It look like this

    But my left clavicules pointy tip somehow dips inside and I can’t get it to protrude out, or for the right one to sink in. Basically whatever I do it seems like bones have adapted. Should I just ignore this, and continue working on my rounded and heightened shoulder and will things align, or is there something extra I could do.

    Whew, that was the last one.

    Thank you so much for reading this, and hopefully giving me some directions in this journey of postural correction. :)

    Reply
  230. Hi, Mark
    I found I have uneven shoulder because the left strip is always fall when I have backpack. And my right knee is weaker than another one. The right leg is not as straight as the left one.
    Than I found a chiropractor said I have rotated pelvic because of pregnancy. I have took x-ray and it shows the left side is toward clearly.
    I had chiropractic adjustment for 4 times and I have to stop by some reason. Do you have any advice of my situation?
    Thanks!

    Reply
  231. Hi Mark

    I had a back injury a few years ago and have a bulging discs at L4/L5 & L5/S1 on the right side. It has since gotten a lot better but I am now noticing more recently my hips rotate to the left. If I stand with my feet level i feel out of balance, slight sensation of tipping over. At times I notice I am engaging my right quad area when I stand to stabilize.

    I experience some pinching sensation at my right hip/joint if I try and pull my knee toward my chest, doing the piriformis stretch for example. What would this indicate and should I keep utilising your exercises if this is the case?

    Thank you!

    Reply
    • Hey Michael,

      You might have some hip impingement issues in that right hip.

      If this is the case – you will want to get that sorted out before pushing the exercises mentioned on the post. If you would still like to do the exercises for the rotated pelvis, you will just need to be careful not to reproduce the pinching pain as you stretch it o ut.

      Mark

      Reply
  232. Hi Mark. I was wondering if you were trained in PRI? I can not find anyone near me that is trained in PRI and I really think that may be the cause of all my issues. About 5 years I had an accident and my back muscles locked up on me and I couldn’t sit or stand for a week until I went to a sports and medicine doctor. Now I’m at the point where my right hip is way higher , my right pelvis seems twisted to the left and I feel like I’m walking with a limp as well as I feel my right sitting bones petrude when I sit on a hard surface. If you are PRI trained could I possibly pay you to do some online coaching for me? I’m at my last resort with these issues. Thanks Mark

    Reply
    • Hey Allen,

      I have completed 3 PRI online courses.

      I would not say that I 100% practice in the PRI method, but do agree to a whole lot of the model.

      Mark

      Reply
      • With that being said , is it possible that because my left pelvis is being oriented to the right , it’s essentially causing my right lateral pelvic tilt ( and causing it from not responding to just stretching the ql?) I need to adress the roasted pelvis first then , if that’s correct? Thanks Mark, you’re the best!

      • So with that being said is the reason I can’t get rid of my lateral pelvic tilt on the right right side is because my left pelvis rotating to the right is making me stuck in that position? By addressing the rotated pelvis first and doing ql stretches should i see progress?

  233. Hi Mark,

    Thank you for your post.

    In the picture above explaining the release of external rotators, the line is pointing both piriformis muscles. Do I release piriformis both sides?

    How about glute max? one side or both?

    Second question: I have a weak glute on the right and a weak core. Which side is my pelvis rotated then? I have to be sure to do the exercises on the correct side.

    Br. Markku

    Reply
    • Hey Markku,

      Start off by addressing the glute/piriformis on the one side.

      Once your pelvis is more balanced, you can start doing both if that is required.

      Mark

      Reply
  234. Hello Mark, I’m sure you answered this already but I’m confused: do I perform all of the exercises and stretches listed out here, or just some of them? I’m trying to correct right pelvis rotation, where I have pain and tension along my left side as a result. Thank you.

    Reply
    • Hey Nicole,

      It might be an idea to do them all to begin with.

      From here – see how you body responds to the exercises and stick with the ones that you feel are making the biggest impact.

      Mark

      Reply
  235. Hi Mark,

    When doing one leg deadlift, lunge or superman, you advised to keep the pelvis facing front. How do you do it? How does it feel?

    I want to make sure, i’m doing the right things, because my pelvis starts to rotate back doing these exercises.

    Reply
  236. Hi Mark

    Thanks for providing such useful resources.

    I’ve had a previous bulging disc issue affecting my right side (L4/L5 L5/S1) this has recovered to a point where I can function fairly well, although I’m willing to say that my right leg has never really been the same. I am flat footed and noticed more recently my hip is rotating to the left, and my feet tread feels similar to what you have illustrated – left foot has some arch, but right foot arch feels almost flat against the ground. As a result my right leg sits a little behind my left leg when i stand in what feels like a neutral position. When I stand with my feet together & level, my right quads feel like it’s taking the majority of the pressure, and all round feels unnatural. Would you believe that there are deeper underlying problems for my issues?

    I’m attempting to do your list of exercises, but on the opposite side to pull my right hip back. When it comes to your Right Hip exercises, I’m guessing I should work to release my left hip instead – please correct me if I’m wrong. Also, do you recommend any leg work at the gym to supplement your exercises? Or should I lay off the weights altogether? Many Thanks

    Reply
  237. Wouldnt a single leg glute bridge with a lateral swing on the raised leg fix this immediately? Since you are both strengthening and stretching the adductors while training functional hip extension. Also for it to last long term wouldnt the client have to learn to apply even pressure between both feet by stacking the ankle with the tibia and keeping a slight eversion in the foot. And also why wouldnt you stretch/strengthen the psoas in a scenario like this? One side will definitely be tighter and stronger than the other. Im not experienced nor as educated as you to know 100% but i feel theres some keys missing here.

    Reply
  238. Hi Mark,

    On Youtube, they talk about glute imbalance.

    Is this the case that is partly addressed here. Can I fix my glute imbalance with these exercises?

    Reply
  239. Hi Mark, just a few questions for you. So I have scoliosis, right side hip hike, and a left rotated pelvis (my right pelvis rotates to the left). You have a lot of info on here so I guess my question is do you recommend just choosing 1 excersise in each section and do that? During the clam shells should I work both? And more importantly is it even possible that I can correct these things seeing as they are caused by my scoliosis?

    Reply
  240. Good morning Mike. My name is Bruno and i am from Brazil.
    Congratulations on your website and its content. Your information has helped to improve my pain and optimism about seeking treatment. Consulting your informations and tests, I identified two problems in my hips: “Right Rotated Pelvis” and “Right sided lateral pelvic tilt (Right hip hike)”. Which of these problems should I treat first?
    Thanks very much. God bless you, good vibes for you.
    P.S: sorry for my bad english.

    Reply
      • Hi Mark, thanks very much.
        I am starting by the rotated pelvis first.
        When I go to the gym, I’ve been doing your exercises before my leg workout.
        I’ve got already some progress.
        Thank you.

  241. Hey there, hopefully its not too late to get a response!

    I’ve read several of your articles, including this one and the flat feet one. It’s been difficult for me to parse through the different issues I have since they are numerous and occurring throughout the body. ill try to briefly summarize my issues, starting from the feet and working up.

    I have fallen arches on both feet (only when standing, when no weight is put on them the arches return, albeit the left foot is still slightly more dropped down), bunions (left foot is worse), and a heel spur and plantar fibroma on the right foot. also on the right foot, my Achilles heel has a weird protrusion on it, that almost looks like a bulging vein.

    moving up, i have a pelvis that is twisted backwards on my right side. trying to describe my standing posture is difficult, but ill try. if you were to look at me straight on,everything is straight from base of the neck down to about 3 inches above my belly button. but then things start to curve towards the right. imagine a backwards “J”, where the bottom curve is my pelvis. So, the right side obliques are super tight and locked up, which in turn i believe is causing the left side to be overstretched. i also have a lot of tight muscle back pain on my right side, running from the bottom of the rib cage down to the pelvis (I think this is the QL but im not sure).

    I believe this is also causing cascading effects higher up, which includes mild scoliosis in the mid back (ive had xrays that showed a small curve, but i think it becomes more accentuated when standing), lots of mid back pain in general, mainly in the spinal stabilizers and muscles that run up the whole mid back.

    and finally, neck and head pain. so on my left side, i have a super tight muscle that attaches to the bottom of my skull (its hard to tell if its the levator scap or one of the scalenes), which when it gets really tight causes me to have tension headaches (temples in a vice kind of headache). the only thing that relieves these headaches is stretching my neck towards my right shoulder until i feel a light ‘pop’, and the headache goes away.

    I believe all of these issues are interconnected, as there are far too many of them happening at once for it to not be the case. im only 28 years old and i’ve had these problems for a few years now, and i obviously realize its not normal for a person as young as i am to have so many issues. i can tell you i’ve had flat feet since i was a mid-teenager, but before that i couldn’t tell you. i only was made aware of it when my dad pointed it out to me. he does not have flat feet, nor does anyone on either side of my family so i don’t believe there to be a major genetic component. My main theory is that either the twisted pelvis or the flat feet are where this all started, but its just speculation obviously.

    I know this a huge thing to respond to, I just was blown away by how in-depth your articles and knowledge clearly are. I’ve worked with several physios, massage therapists, etc with some success but not much. If you have ANY advice at all on how i should go about trying to correct this myself doing exercises, I would be forever grateful. I would honestly consider e-transferring you some money if it meant you would take the time to consider and respond to the majority of what i said. Thanks, and be well.

    Reply
  242. Sheesh, Mark you have no idea how grateful I am because of this. Ive seen mp GP, a PT , and a NUCCA chiropractor because I felt like I had lost my center of gravity and felt extremely weak . I had a feeling my posture was the blame (like the pt told me) but like a dummy, I felt like I had been working out and playing sports for so long there was no way it could have been my posture: hence why I saw the nucca chiropractor (solved it temporarily). Im a student trying to become a PA and majoring in exercise science so diagnosing the type of posture wasn’t hard after I took a picture of myself from the side. After seeing how hyperextended my knees are, I followed your swayback routine, immediate difference in my posture and went to play basketball to engrave the new movement patterns. The next day as I got more comfortable and relax I noticed I had ATP, which is strange because tap and swayback and atp are opposites so I assumed my obliques were insanely weak. After following the ATP routine, I finally learned how to activate my glutes and abs properly!!!! Again my ego had me deluded, I can’t believe I was squatting and deadlifting almost 250 pounds (im 145 pounds) and didn’t even know how to activate my glutes and abs, I mean where could that weight have possibly been being pulled from. As soon as I was done I had finally seen the roasted pelvis, right leg in front, belly button pointing left. I had always thought it was the case but I never found good information on this type of issue so ignored it. As soon as I was done with this the best way I could describe it is it was as if I had truly unlocked my body, I can feel my glutes, quads, hamstrings. abs and lows back all working in harmony, I can stand upright with ease and I look strong. You are beyond intelligent, as someone who values exercise and athletics you honestly will change my life for the better moving forward. Really long story but I just had to get that through my chest because since February this nucca guy had me convinced it was some neurological disorder and it was constantly on my mind because I thought it was that dire, also I never had any type of back pain either, just some upper back tension on occasion which was I didn’t think it was a muscular problem. Any who, Thank you!!!

    Reply
    • Hello Luis,

      What an awesome comment! Thank you for writing that for me.

      Sounds like you are well on the way to fixing your posture.

      Happy that the blog has been of some help to you :)

      Mark

      Reply
  243. Hey Mark! Thank you so much for all the information you have put out! I have a rotated pelvis to the left and your step by step process for fixing that has helped immensely. One issue I still have is that my adductor on my left side won’t seem to release. It’s pulling my left knee in and hip back and I’ve stretched and foam rolled it but the stretching is painful and at a certain point it feels stuck and like something needs to pop if I go further…..It feels like it won’t release.
    Thank you very much for your time

    Reply
  244. Hi Mark,

    I have been dealing with chronic low back pain for a while now, almost two years. I have been seen by several doctors, had an MRI which shows that I have a couple of disc bulges and mild arthritis and mild stenosis. All the doctors have said I don’t need surgery and am def not a candidate for one. They all say to keep doing PT, try chiropractic care, acupuncture, etc. I’ve tried all of it. I don’t have any pain down my leg, no sciatica, nothing to that extreme. It’s just constant tightness, which sometimes will go away with exercise and sometimes with chiropractic adjustments, but it’s all temporary. What’s worse is now, it seems like this is causing other problems such as upper back tightness, neck tightness, and shoulder aching. My chiropractor thinks this is all related to what’s happening with my low back/pelvis. What do you think?

    I noticed when I take a picture of myself, my abs seems to be slightly shifted to the right. And when I take a picture from my back, it seems like my left hip is hiked, as there is a more prominent crease between the left hip and the left lat.

    I’m not sure what I need to do to fix this and I’m afraid very soon I will be living in chronic pain forever. Can you give me any guidance?

    Reply
  245. Hey Mark,

    I’m super confused and frustrated man. I have a left hip hike, because when I take a picture of myself from the back I notice a crease on the left side where the hip and lat meet. However, when I game a picture of myself from the front, it is clear that I have right rotated pelvis because my abs looks like they are shifting to the right. On top of this, I’m having issues with my upper body, constant upper back tightness and neck tightness. My chiropractor says that this is all do to the pelvis issue. How do I go about fixing these? I don’t know if I should the exercises for the rotated pelvis or the lateral pelvis. It seems like the exercises are countering each other but I’m not sure. Please bro, I would appreciate any guidance. I can’t keep living my life like this.

    Reply
  246. Hi, I’m on your website and looking at your rotated pelvis page. https://posturedirect.com/how-to-fix-a-rotated-pelvis/

    I’m going through the directions and it initially begins with instructions for a right rotated pelvis, but I’m confused here because further down it seems as though the directions switch for a left rotated pelvis. I just wanted to make sure I’m doing the correct exercises for each side. Hoping you get this and are able to get back to me! Thank you.

    Reply
  247. Hello Mark, i don’t know if you still answering, but i think i have this problem and is starting to depress me a little bit. Here’s the thing; i have right pronated foot, right high hip and i think my right knee goes more forward when i squat (when i do the asis method the left hip is a little bit forward). Could it be that i have a rotated pelvis? or just a lateral pelvic tilt?
    Also is it better to correct the flat foot first and the hip after or vice-versa?

    Thanks for posting this useful information and sorry for my english

    Reply
  248. Hey Mark,

    I’ve dealt with a rotated pelvis for 6 months and have been doing the exercises for a week – feeling great so far hoping it works all the way! Most likely due to the pelvic rotation (as you explained), I have been dealing with upper body issues that have made upper body exercises extremely difficult:
    -my left shoulder is significantly internally rotated
    -barely getting any activation out of all left back muscles
    -right neck/traps tight to the point it is pulling my neck to the right at rest
    Is there anything additional I should be doing to deal with these issues, or is the hope that alignment of the pelvis will in turn put a rest to them?

    All the best, thanks!

    Reply
    • Hey Nikesh,

      You can start with the pelvis corrections and see how it affects the other issues.

      Otherwise – you might need to do isolated exercises for the said issues. Eg. if you know your right neck muscles are definitely pulling your head into a right tilt, then stretch those muscles on the right and strengthen on the left.

      Mark

      Reply
  249. Hey Mark !

    I just wanted to say a big thank you from France. Still one year ago, i was struggling with back, knee and shoulder pain on my right side. It had been there for as long as i can remember (i’m fairly young, and have been working out since my teenages).
    After quite a bit of research, i found that my pelvis was completely out of track. Pelvis rotated toward the left. So i started implemanting a good part of your program along with other things, and after some trial and error (it’s hard to realize and accept that what we’ve considered “standing straight” for many years was in fact really bad posture), i can safely say i’ve eliminated almost any pain. I can now squat ATG without having my right knee painfully snapping at each rep, and don’t wake up with an elevated and painfull shoulder anymore.
    I was just wondering if you had any advice to further enhance my shoulder mobility. Since it was the worst of the pain, and even tought my right shoulder’s not painful anymore, i can feel that it still needs attention. Also, i still can’t manage to sit with my back completely straight against a chair. The right side still go forward a bit (but it’s better when i stretch my right glute like so

    Thank you again man, and i hope you can find the time to answer back. In anycase, this website is really good. I hope other people have gotten better with it. Keep going ! ٩( ・ㅂ・)و

    Reply
    • Hey Antonin! ٩( ・ㅂ・)و

      Great to hear that you are doing much better now!

      In regards to your shoulder mobility, it is very important to reclaim as much internal and external rotation as possible.

      This will help you open up the shoulder joint and create more room in the shoulder joint for other movements like flexion, abduction etc

      Mark

      Reply
  250. Hi Mark
    I have a right rotated pelvis with general tightness in left leg and when i walk my right leg makes a click sound each time suggest any exercises for my problem

    Reply
  251. Ur post on rotated pelvis is nice and in-depth. Thank you. My onlyquestion is, can I do the routine more than once a day?

    Reply
    • Hey Douglas,

      You can do it more than 1/day.

      But I feel that if you are doing it at the right intensity, you won’t need to do it.

      Mark

      Reply
  252. Thank you so very much for taking the time to write your articles. I am a ballet dancer and broke my right femur nearly 3 years ago. Since then my technique has suffered. The right hand side of my pelvis twists backwards – Right Rotation, and my pelvis is always slightly out of line making the right leg appear longer but when I stand on the left leg and bend it, my right hip hikes pretty high, meaning I have Right Hip Hike. I’m going to work through all your corrective techniques but I wanted to check in the Rotated Pelvis Section “3. Strengthen: Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.” do I reverse this as my pelvis rotates to the RIGHT.
    If you have any other advice before I start the exercises I would be ver grateful, and also can you advise how often I should do the exercises per week, and how long it generally takes to see an improvement. I know this is variable but for guidance would be useful.
    Thank you again for your help.

    Reply
    • Hi Emily,

      If you have a rotated pelvis to the right, You will just need to do the exercise as it is mentioned in the blog post.

      If you are looking for exercising to address your right hip hike, check out this post:

      How to fix a Lateral pelvic tilt.

      You can perform the exercises 2-3 times a week, assess how your body is responding and increase/decrease as appropriate.

      Mark

      Reply
    • Hi! I have left pelvic rotation and what I believe to be a higher right hip by very little. I just tried some of the things you’ve posted. Is it normal for my lower right back/groin to hurt afterwards? I have pictures of my xrays from my chiropractor. Do you think if we messaged on Facebook you’d be able to give me tips towards my body specifically? Im trying to improve my training at the gym but keep getting side tracked because of my hips and back. Please help!

      Reply
  253. Mark, How long does it take for someone who has the exact amount of rotation as the person in the picture to get their pelvis back to being normal following this training everyday?

    Reply
    • Hey Aaron,

      This question is very hard to answer.

      Main reason being that everyone is different.

      Try to focus on small improvements over time.

      Mark

      Reply
  254. Hi Mark,
    Been struggling with this for a few months now, thanks for the brilliant advice and exercises. Just realized that my left last is terribly weaker than my right so much so it is clearly visible. I have a right hip hike but the main issue is the right pelvis rotation which has caused right hamstring issues for over 5 months due to them going all the glute work. Do you think the lat imbalance caused this and if so any advice, thanks

    Reply
    • Hi there Rory,

      On top of the pelvis rotation, The right lat dominance may be driving a lot of your issues.

      To test this theory, you would need to release/stretch the right lat and see its effect on the body.

      Mark

      Reply
  255. Hello! I think I have rotated pelvis (left), uneven hips (hip hike left), duck foot on the right, scoliosis… I also often feel tightness on my right buttock and right neck or upper back simultaneously suffering headace mainly on the right side. In fact I feel all the right Side being tight from top To toe during my headaces. I also have snapping hip on the right… There are a lot of good advices here. Thak you very much! But could you help me where to start? What would be the most important things to do? I don’t have time To do all of them:) (And I’m sorry about my English. I’m not a native speaker.)

    Reply
    • Hey Sarah,

      If you are getting a lot of issues on the right side, I would suggest you check out to see if you have scoliosis.

      Check out the post: Scoliosis exercises

      It sounds like your torso might be tilting to the left side forcing the muscles on the right said “hold you up” against gravity.

      If you are not keen on doing all of the mentioned exercises, you are going to have to try them all out for a couple of weeks and find out which 3-4 exercises are going to help you out the most.

      Mark

      Reply
  256. Hi mark, thank so much for the great article! I am hoping to get a little bit more clarification. I have a left rotated pelvis, and the right pelvis is also about an inch higher. My right knee twists and caves in as well, which I presume is a result of the left rotated pelvis. In the article, you suggest strengthening the right internal rotators and the left external rotators – this is causing some confusion for me. To me, because I want to pull the right pelvis BACK into place (pulling my hip more into external rotation), it seems to me that I should want to strengthen the glute med, etc, in order to pull the right pelvis back as it already is pulling forward and in. Strengthening the internal rotators seems to me that this would pull the hip in, compounding the the problem. I clearly am not thinking about this correctly and I was hoping you could clarify for me. Thank you so much for your time!

    Reply
    • Hi Raeanne,

      I would address the lateral pelvic tilt first and see how the rest of the body responds.

      From here, if you still have the Left pelvis rotation + right knee caving inwards, then your left hip will be internally rotated and right hip may be slightly internally rotated (or perhaps neutral) relative to the right hip joint.

      In this case, you would address the Left hip with hip external rotation exercises.

      This may be enough to stop your knee collapsing inwards.

      Keep in mind that your right foot arch collapsing can cause the knee to cave in wards as well.

      Mark

      Reply
  257. Hey Mark

    I know I’ve hassled you a lot for advice in the past :)
    Making some progress
    I still can’t get my head around one thing
    I have a left rotated pelvis and right hip hike
    With a left rotated pelvis it’s strengthen internal
    rotators on right and left external
    With a right hip hike it’s strengthen left internal r
    rotaters and right glue being external rotaters
    It’s thrown me a lot I’m hoping for some clarity on how to get around it ?
    Thanks for all your fantastic advice it’s always priceless
    Romana

    Reply
    • Hello Romana,

      The lateral pelvic tilt is a FRONTAL plane issue. This means you don’t really want to focus on strengthening ROTATION of the hips (although sometimes it might actually helps in some cases!). You are aiming to promote more hip abduction or adduction. (side way movements)

      Whereas , a rotated pelvis is a TRANSVERSE plane issue. This means you want to focus on hip internal and external rotation of the hips.

      Now – this is where people get confused.

      You will need to keep in mind that the glutes and the groin muscles are tri-planar muscles.

      All this means is that the one muscle (like your glutes) can perform more than one movement. For example: certain parts of the glutes will hip abduct, whereas other parts will externally rotate, some parts even can internally rotate the hip.

      THe main thing is think about training the movement, and not the specific muscle.

      Hope that makes sense. If not – let me know and I’ll personally talk to you on facebook.

      Mark

      Reply
      • Thanks for some clarification mark
        I’m still alittle confused so would love a chat with you at some stage if I work on the rotation too then that’s exactly what you just said not to do for a lateral tilt
        Does this mean I shouldn’t be working on the rotation first etc or that both sets of exercises are fine to follow as they are targeting different parts of the muscles yep see confusion city ?

  258. Hi Mark,
    My left leg seems to be longer than my right, and the hamstring on the left feels really tight whenever I walk or simply just stand. Could this be due to a right pelvis rotation? My left thigh does look more forward than my right, and my right foot points outwards when I walk (duck feet) What exercises should I be focusing on?

    Thank you!

    Reply
    • Hey Jamie,

      A right rotated pelvis tends to put the Left hamstring on a stretch to begin with. This might explain the tightness that you feel.

      For your duck foot, you will need to determine the root cause of that.

      Check out this post for that: Duck feet posture.

      A leg length discrepancy is generally related to a lateral pelvic tilt.

      Mark

      Reply
  259. Dear Mark,

    Thank you for this great content!

    My left hip is hiked and my pelvis rotates to the left. I am not sure about the belly button. It seems like my torso tilts to the left but also ROTATES to the right (Opposite of the pelvis: tilts to the right, rotates to the left)
    I still have a few questions:

    1. Could that right rotation of the torso be possible? So in my case the left obliquus INTERNUS and left QL is thight while the right QL and left obliquus EXTERNUS is weak. Could that be?

    2. I do powerlifting. At the moment i don’t do any squats, deadlifts. Can i still do bench press and barbell rows in the meantime or will it be counterproductive? I think you can imagine that i don’t want to give it up, since you also look very muscular ;)
    Have you also had pelvis issues like that? If yes, can you tell me how u cured it?
    For example like “Stopping all exercises, just fokussing on rehab and after curing go on with bodybuilding/powerlifting exercises”
    or another way like “doint only upper body exercises until this pelvis problem has been solved”

    Would be very very grateful for an answer

    Reply
  260. hai mark.
    I have pain anywhere. my pelvic rotated to the left and right pelvic is higher and than right shoulder/scapular have the problem will I am doing smash on volleyball or badminton.
    what should I do first?
    sorry… my english isn’t good.?

    Reply
  261. Dear Mark,

    Thanks so much for this content!
    I am 100 % Sure that my left hip is hiked. My torso shifts to the left and my right hip is much deeper located. It is like in your anterior pelvic tilt article. I would say i have a right rotated pelvis but i am not sure. Is there a stadard side to which the pelvis rotates in case of a left hip hike? The exercises for the lateral pelvic tilt make sense for me. But i don’t really get the rotation exercises.
    Correct me if i am wrong:
    In order to cu