Pelvis Twisted To The Left? - Don't Make This Common Mistake (FAST and SIMPLE Corrective Exercises)

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Pelvis Twisted To The Left? - Don't Make This Common Mistake

If you are familiar with a lot of the videos on my channel and other similar channels, you have probably heard that the pelvis tends to orient to the right.

But many of you might be thinking, "my pelvis looks twisted to the left."

While counterintuitive, the reality is that these can both be true at the same time.

The slight misunderstanding here is that we can often blur the words "turn," "twist," and "orientation" to mean the same thing when, in fact, they don't.

An orientation is simply a movement of the pelvis in a particular direction in space.

This movement can occur on a number of axes, resulting in anything from an anterior orientation with or without a significant pelvic tilt, a posterior pelvic tilt, a lateral pelvic tilt, or a rotated pelvis.

In many if not most cases you will have a combination of these different positional tendencies, although typically one will predominate.

In a left twisted pelvis, there are two movements in space that occur to create this position.

First, the pelvis orients towards the right on an oblique axis where the left side of the pelvis moves "up and over" the right side, and then second, the right side of the pelvis moves further forward than the left as the pelvis orients further forward in space.

The result is a pelvis that is indeed oriented to the right but twisted to the left.

When it comes to correcting this position, the biggest mistake that people make is that they try to address the forward position of the pelvis and the oblique orientation at the same time.

In some cases of a right oblique pelvic orientation, utilizing a left foot back, right foot forward position can be enough to push back from right to left on an oblique axis.

However, when the right side is significantly forward relative to the left or the center of mass is significantly forward and to the right, we need to first move straight back on the right before moving back to the left.

The primary reason for this is that individuals often involve too much of the right lower to mid back region with muscles such as the latissimus dorsi, erector spinae and quadratus lumborum tending to be concentric (shortened), which then only reinforces the twist.

In fact, many times people are simply teaching themselves how to move the entire pelvis and right leg over the left side vs. actually achieving the center of gravity change necessary to restore the smaller motions within the hips, pelvis, and lumbar spine.

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00:00 - Intro
00:39 - Why Is My Pelvis Twisted to the Left?
03:20 - What Is The Most Common Mistake?
04:02 - Exercise 1 - Side-lying Hemi 90-90 Propulsive Reach
06:10 - Exercise 2 - Staggered Deadlift
09:57 - Recap!