A Comprehensive Guide To Fixing Lateral Pelvic TiltSep 27, 2021
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Lateral Pelvic Tilt is a total-body compensatory pattern. In order to understand how to improve this posture, it is important to be able to differentiate and identify different types of lateral pelvic tilt.
I have good news and bad news. The bad news is, posture isn’t correlated with pain or injury. This has been studied enough to the point where we want be fairly sure of this, so I wanted to make it clear before I continue that this isn’t necessarily something that is going to solve everything you feel if there is pain present. If you are in pain, go see a qualified physical therapist.
The good news is, posture can be (an in my experience, very frequently is) correlated with certain movement limitations. If these movement limitations persist over time, we can see nagging overuse injuries pile up over time as well additional layers of compensation build over time. I have seen people feel pretty great after improving their lateral pelvic tilt and associated movement limitations.
In this article I will address:
- The three most common types of lateral pelvic tilt
- How to identify which type you are
- How to address the different types of lateral pelvic tilt
Common Types of Lateral Pelvic Tilt
#1: The Baseline
It is first essential to understand that almost every human that walks this earth is naturally asymmetrical. Almost everyone has lateral pelvic tilt to a relative extent, it’s just a matter of how much.
I have a full, very detailed webinar here on why we are asymmetrical:
In short, we have:
- A diaphragm that is larger on the right side
- A heavy liver on our right side
- An asymmetrical brain that allows us to sense our right side better (partially explaining why most people are right-handed)
- Slightly more overall body mass on our right side
Basically, we have gravity, our brain, and also organ asymmetry setting us up to bias the right side of our body.
This causes the right hip to become higher (initially), which causes our right hip to be biased towards more internal rotation and our left side to become more biased towards external rotation. This type is founded by Postural Restoration Institute and they named it the “Left AIC”.
The left side is more forward than the right, which means it is more anteriorly oriented (more like anterior pelvic tilt) and the right side is relatively in more “posterior pelvic tilt”. The pelvis is overall oriented to the right:
This is the baseline layer. We can (and often do) layer more compensations on top of this, but this is Step 1 for most humans. Yes, this often applies even if you are left-handed.
#2: Lateral Orientation
Some of you reading this may be asking, “Well, what I think my left hip is higher?”
You very well may be correct. It’s impossible to know exactly why someone would compensate into a higher left hip, but the common causes I have seen correlations with are:
- Injury to the right side of the body – particularly significant ankle injuries because they limit our body’s trust to load that side of the body
- Sports that require a repetitive shift into the left side – often rotational athletes
In the lateral orientation, the pelvis tends to be oriented (quite literally) laterally in a horizontal plane. Imagine a “push” from the left side of the pelvis up. This causes the left hip to be higher.
#3: Oblique Orientation
This is the other type of lateral pelvic tilt where the left hip is higher. In this case, the left hip is coming “up and over the top”.
This is a case where the left hip now very far forward, but the now also higher than the right.
How To Identify Which One You Are
There are several different simple, objective assessments you can use to help determine which one you most likely are biased towards.
The three assessments we will use are hip flexion, straight leg raise, and shoulder flexion. These all measure different joint actions which will give us an idea of what side of the body is better at certain ranges of motion.
It is very, very important that you pay close attention to these videos and how I coach them. Slight differences in degrees can make the difference between interpretations of the results. So please go slow and carefully.
I'm usually looking for a difference of 10 degrees or more between sides before I am thinking about significant lateral pelvic tilt.
Hip Flexion: This is measuring how much external rotation you can access on this side of your pelvis
Straight Leg Raise: This is measuring how much internal rotation you can access on this side of your pelvis
Shoulder Flexion: This is measuring how much this side of your pelvis is “forward” or anteriorly tipped:
If you are very forward on that side of your pelvis, you won’t be able to get very far overhead because you are compressing your shoulder blade against your ribcage as seen here.
Left AIC: In this pattern, we should see:
- Hip Flexion: Left > Right
- This is due to the left side having more external rotation than the right
- Straight Leg Raise: Left < Right
- This is due to the right side having more internal rotation than the left
- Shoulder Flexion: Left < Right
- This is due to the left side being more forward than the right
Lateral Orientation: In this pattern, the higher left hip limits internal rotation of the right side:
- Hip Flexion: Left > Right
- This is due to the left side still having more external rotation
- Straight Leg Raise: Left > Right
- This is due to the right side being “pinned down” by the left side
- Shoulder Flexion: Left < Right
- This is due to the left side still being slightly more forward than the right side
Oblique Orientation: In this pattern, things get slightly more complicated. The left side is now so far forward that both sides are now very forward. Because if the left side comes very far forward, the right side will follow to an extent.
- Hip Flexion: Left < Right
- This is due to the left side being too far forward to access any external rotation
- Straight Leg Raise: Left > Right
- This is due to the right side being “pinned down” by the left side, but sometimes in this orientation the right side can be better than the left
- Shoulder Flexion: Left > Right
- This is because the left side is now so forward that the person is essentially starting in a position where the left side is so far forward/extended that the shoudler blade is tipped up and forward, which will be give the impression that they have more left shoulder flexion, but really it is not "real" shoulder flexion:
How To Fix Lateral Pelvic Tilt
In order to address this, there are some steps we can take:
Left AIC: For this, we want to be able to pull the left side back via muscles like the left hamstring and internal rotators. Then, we want to help push the right hip forward with the right glutes and external rotators. Here are some example exercises in the order you can do them:
- 90/90 Alternating Crossover with Right Leg Extended
- Left Sidelying Right Glute Max with Left Knee Lift
- Senior Portrait
Lateral Orientation: For this orientation, the left hip is quite high and I have seen a lot of success (thanks to Alex Effer’s inspiration on this) to “push” them back over to the left first. This means using the right glute and external rotators first. Then, we can better “pull” the left hip down and back. We can slightly modify the exercises and the order above to help achieve this:
- Left Sidelying Right Propulsion
- PRI Left Adductor Pullback in Right Sidelying
- Left Front Foot Elevated Split Squat with Hip Shift
Oblique Orientation: For this orientation, because the left hip is so far forward, we want to pull the pelvis back on both sides first because that left hip is dragging the right forward with it. Then, similarly to the lateral orientation, we want to use the right glute to push the right hip forward then pull the left hip back:
- Hooklying Hamstring Bridge
- Right Glute Max Facilitation in Left Sidelying
- Front Foot Elevated Split Squat with Right Foot Forward and Ipsilateral Load: This will hip bring the right hip higher so we can create more symmetry. The ipsilateral load will also further help us push the right hip forward and left hip back:
- Front Foot Elevated Split Squat with Right Foot Forward and Contralateral Load: We can then progress this to a contralateral load. Because with single-arm loads, the body will want to "turn away" from the load, the contralateral load will faciliate more of a challenge to keep the right hip forward. This is a progression from the last exercise:
Identify your limitations via objective assessments, choose the right exercises, and always test and re-test. A massively important note: Execution is key to these drills for optimal success. If you are not feeling the right things as described in the videos, or not breathing properly through them, you won’t see nearly as much success as you could.
These exercises are a bit complex for a reason – we are respecting so many different things in the body:
- Skeletal position
- Muscular recruitment
- Foot references as they relate to gait so that you can achieve these positions in upright, dynamic movement (i.e. walking and running)
- The nervous system via breathing to allow your body to feel safe & accept these new positions
That’s the (slightly) bad news – these require real effort. The good news is, for most people, they will work better than anything else you’ve tried before.
Thank you for reading!
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