As mentioned in the previous post about lateral pelvic tilt, muscle weakness or tightness of either side can cause the asymmetry of the pelvis. The following are some corrective exercises which help strengthen the weaker side:
1. Clamshell
- Lie down on your side and bend your knee around 80deg while keeping your legs together
- Lift the upper knee while keeping your feet pressed together. Your knee should be at the same level as your hip
- Hold for 5 seconds and slowly bring your knees back. Repeat it 10 times
2. Quadruped Hip Extension
- Start on all fours with the hands under the shoulders and the knees under the hips
- Extend your legs upwards to your hips while keeping your knees 90deg bent and your pelvis stable
- Go back to the initial position and repeat it 10 times
3. Sidelying Leg Lift
- Lie down on your side and keep your legs straight together
- Lift your upper leg up as much as you can while keeping your pelvis still
- Hold for 5 seconds and slowly bring your leg back down. Repeat it 10 times
Stay tuned for stretches to fix lateral pelvic tilt as well!