Pelvic Torsion
STRAIN RELIEF
BENEFITS:
Can often relieve SI joint pain, can relieve strained IT bands, can help take strain off adductors, can help encourage legs to become level, can help relieve upper cross syndrome, can help restore pelvic floor health
Our hips are made up from two large separate bones. Connecting them at the base is only a small piece of cartilage, and this small piece of cartilage can actually become twisted! If one of these big bones rotates forward and the other rotates backward, then you have yourself a twisted posture at your core (and your dysfunction spreads outwards from there).
Alas, in helping you return to a more balanced state of being, the cartilage can be corrected with a bit of counter- movement.
Before we begin, test the effectiveness of the mobility beforehand by looking at yourself in a mirror. Take note of the level between your two hips. Place flat hands, level with the floor, on the top of each hip, and check for imbalances in height. Secondly, do the same with your shoulders. Third, place your thumbs on the boney points in the front of your hips (ASIS) and note any differences in level. Last, (and this one is without a mirror), relax your body and take notice of perceived imbalances in weight distribution between your two feet.
Start by lying on the floor. Bend your knees and bring them up, off the floor. Place one hand on top of its knee and wrap your other hand around its respective shin, right below the knee. After you have your hand placement, keep your hands firmly where they are. Then push each knee into each hand. Keep pushing for seven to ten seconds.
Switch hands: the hand above its knee now grabs its shin and vice-versa. Push each knee into each hand again. Do this four to five times. Make sure you’re performing it an even amount of times on both sides.
Stand up and recheck the weight distribution in both your feet. Check your hip and shoulder height in the mirror. Remember to place a thumb on each of the boney knobs at the front of your hips (ASIS) to check for their balance. Note any differences and if you may need to return to this mobility in the future.
Side Note: If your hips and shoulders appear level and the distribution between your feet feel the same then this mobility may not be necessary for you.
QUICK REFERENCE:
1. Place one hand on top of your knee. Rest your other hand on the shin of your other knee. Don’t allow your hands to move. Push each knee into each hand for 7-10 seconds.
2. Switch placements of your hands and push in the opposite direction to balance. Be sure to perform this mobility on both sides an even amount of times.
