Exercises to Realign Your Pelvis

Pelvic Tilt Exercise To Realign You Pelvis:

  • Lie flat on the floor keeping your knees bent, feet lying flat on the floor along with the head, shoulders, back and arms.
  • slowly lift your hip up by rotating the pelvis, keep in mind that only the lower back.
  • Hold this position for few seconds.
  • Repeat this for about 12 times in a day

Realigning the Pelvis with Sit ups:

  • Lie on the floor and try to curl up by lifting your upper body.
  • Just try to get your shoulders slightly off the floor and do not force self to lift up higher.
  • Repeat this for 10 times in one set.
  • You can go for more than one or two sets of 10 reps each.

Knees to Chest Exercise to Realign Pelvis:

  • Lie flat on your back. Bend your knees in a way that feet are kept flat on the floor along with the head, shoulders, back and your hips.
  • Try to bring one knee towards your chest as much as possible.
  • Hold this position for about few seconds and then return back to the starting position.
  • Repeat the same with your other Knee.
  • Perform 4 repetitions on each leg regularly.

Planks-An Effective Exercise to Realign Your Pelvis:

  • Start the exercise with a downward facing dog position with your arms shoulder width apart.
  • Now, simply resting self on your toes and your lower arms, prop your body up, off the floor.
  • Hold this position for as long as you can. You can increase the amount of time you can hold the plank to about 60 seconds.
  • You can also go for side planks or single leg planks to add some variation to the move.

Realigning the Pelvis with Seated Side Straddle Stretch:

  • To begin the exercise, sit on the floor and stretch both your legs outward.
  • Hold your right foot with the right hand and raise your left hand above overhead while leaning towards the right side as much as possible by you. You can feel a stretch here.
  • Hold this for a couple of seconds and then return back to the starting position.
  • Repeat the same stretch with the other side.
  • Go for 4 repetitions on each side and go for 8 such stretches in a day.

Prone Hip Extensions:

  • Keeping a pillow underneath your hips, lie facing down on your stomach.
  • Bend your knee on the weaker side while raising the bottom of your leg.
  • Slightly raise the upper leg while keeping the knee bent at a 90 degree angle.
  • Slowly lower the leg and return to the starting position.
  • Perform 8 such repetitions; 3 times in a week. You can eventually increase the repetitions to 10 or 12.

Side Hip Adductions:

  • Lie side ways (left) on the floor and fold your left arm to rest your head on your palm. keep the right arm on the floor to give your body a support.
  • Slowly raise your right leg up to a 45 degree angle.
  • Lower the leg and rest for about 2 seconds and then repeat.
  • Perform 8 repetitions and repeat the same on the other side 2 to 3 times every week.
  • You can increase it to about 12 repetitions eventually.

Hip Adductor and Flexor Exercise using Resistance Band:

  • To start with the exercise, place one end of the resistance band on any strong surface like leg of the workout bench; and the other end of the band around your ankle.
  • Lift the leg which holds the resistance band on the ankle, outward until you feel the resistance.
  • Return to the starting position and repeat for 10 times.
  • Then perform the same with the other leg.

Illiotibial Band Stretch to Help Realign the Pelvis:

  • Stand sideways next to a wall at first.
  • Then, cross one of your legs facing away from the wall behind the other leg.
  • Next, lean the side of the hip with the crossed leg back towards the wall so as to feel a stretch.
  • Hold the position for about 30 seconds.
  • Rest for few seconds and perform the same for four times.
  • Then do the same with other side for another four times.

Some More Exercises to Help Realign your Pelvis:

Here are some other exercises you can try:

Exercise #1: Lie flat on the floor stretching both your legs. Then fold one leg over the other leg’s knee and then get the leg towards your chest as shown in the image. Hold this for about 30 seconds and then relax. Rest for few seconds and then repeat the same with the other leg.

Exercise # 2: Lie flat on the floor and raise your right leg 6-8 inches above the floor and hold this for about 10 seconds and then repeat the same with the other leg.

Exercise #3: Begin with a kneeling position and stretch both your arms forward in front of you. You could feel a stretch here in your lower back. Hold this for 10 seconds and return to normal.

Exercise #4: Come on all your fours and slowly take one leg back by lifting it above the floor. Hold this for 10 seconds and rest in starting position before doing the same with the other leg.

Exercise # 5: Lie on the floor on your back making sure that your lower back is slightly arched up off the floor. Now, suck your stomach in and you can feel your lower back is pressed onto the floor. Hold this position for 10 seconds.

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 29, 2019

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