Anyone have success correcting Lateral Pelvis Tilt?

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blopmiyers
blopmiyers Posts: 195 Member
edited December 2017 in Fitness and Exercise
Firstly, I am not officially diagnosed with LPT but I'm fairly certain that's the case and not 1 leg shorter than the other. Its really bothering me and I would like to correct this myself, if all else fails I'll go ahead and get someone to help me with it. Has anyone had any success fixing a lateral pelvis tilt?

Symptoms I'm experiencing:
- More Lean on my right leg when standing up
- When doing abdominal exercises, I have difficulty firing the right side
- when laying down, my right side seems to shoot up, leaving weight on the left

Things I've done:
- Tried to consciously keep my pelvis symmetrical
- stretching for an hour a day focused on my lower body, this is seperate from post/pre workout stretching but its something I do additionally(Hip Flexors, Hamstrings, Quads, low back, glutes, ankles, calf's)
- minimising time spent sitting down as much as I can (About 4-5 hours sat down a day)


Again, I'm trying to fix this myself before anything else. If anyone has had any success correcting it, please do leave a comment! Thanks!

Replies

  • laxbballmom
    laxbballmom Posts: 11 Member
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    I don't have LPT but I do have problems with my sacrum tilting. It leads to lots of tailbone pain especially when I am sitting. My chiropractor and trainer recommend clamshells and they really help. The key is to keep the ankles together and use the glutes and not the quad to lift.

    You will likely notice one side will not "activate" as well as the other. It is important to continue the work on both sides though to help with the balance.

    https://www.youtube.com/watch?v=7iXpLxKs1sY
  • blopmiyers
    blopmiyers Posts: 195 Member
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    laxbballmom wrote: »
    I don't have LPT but I do have problems with my sacrum tilting. It leads to lots of tailbone pain especially when I am sitting. My chiropractor and trainer recommend clamshells and they really help. The key is to keep the ankles together and use the glutes and not the quad to lift.

    You will likely notice one side will not "activate" as well as the other. It is important to continue the work on both sides though to help with the balance.

    https://www.youtube.com/watch?v=7iXpLxKs1sY

    Thanks! I'll try out some clamshells. I'll try them with a resistance band to hopefully get my glutes firing more.
  • laxbballmom
    laxbballmom Posts: 11 Member
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    I would recommend without bands to start. Using bands can lead you to activate your quad and other muscles first rather than focusing on the glute. They can be quite difficult to accomplish without the band if there isn't the activation.

    If you want to use bands, you can do this exercise from a standing position as well. Make sure to keep your oppostie knee pushing against the bands to maintain resistance as the other knee comes in. You can also walk forward, backward and do laterals with the bands. Key is to keep low with a good hinge position (bend at waist). I find that lateral band walks are very difficult when my left hip is out of whack. The laying down clamshells really help to get the balance and then improve the walking bands.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    ^^ i agree with the poster above. you need to find your glutes before you fire them, and too much resistance right off the bat is going to make it harder for you to find them. too much firestorm of competing signals from muscles that have gotten accustomed to compensating.
  • Cherimoose
    Cherimoose Posts: 5,210 Member
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    The solution depends on the cause.
    First confirm that your diagnosis is correct:

    Diagnosing a Lateral Pelvic Tilt
    https://youtube.com/watch?v=SY8cL66NtPE

    If you have it, here are some common causes.

    Lateral Pelvic Tilt? What Causes It?
    https://youtube.com/watch?v=EqkEzEozAew
  • blopmiyers
    blopmiyers Posts: 195 Member
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    laxbballmom wrote: »
    I would recommend without bands to start. Using bands can lead you to activate your quad and other muscles first rather than focusing on the glute. They can be quite difficult to accomplish without the band if there isn't the activation.

    If you want to use bands, you can do this exercise from a standing position as well. Make sure to keep your oppostie knee pushing against the bands to maintain resistance as the other knee comes in. You can also walk forward, backward and do laterals with the bands. Key is to keep low with a good hinge position (bend at waist). I find that lateral band walks are very difficult when my left hip is out of whack. The laying down clamshells really help to get the balance and then improve the walking bands.

    Gotcha. I'll start off with regular clamshells to get things going and then attempt band walks. I'll gradually work up to those bands, thanks for the info!
    Cherimoose wrote: »
    The solution depends on the cause.
    First confirm that your diagnosis is correct:

    Diagnosing a Lateral Pelvic Tilt
    https://youtube.com/watch?v=SY8cL66NtPE

    If you have it, here are some common causes.

    Lateral Pelvic Tilt? What Causes It?
    https://youtube.com/watch?v=EqkEzEozAew

    Thanks! I'll take a look at those 2 links whenever I have free time. Will update once/if I find out if it is indeed that and will try to find the cause.

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