Uploaded July 2024 | Updated September 2026, 3 days ago
Lateral pelvic tilt occurs when the pelvis is titled sideways and one hip is hiked up higher than the other side (most commonly the right hip is hiked up).
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This can be very uncomfortable and produce issues in the SI joint region of the lower back.
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One of the hallmarks of this imbalance is a SHORT/TIGHT quadratus lumborum on the HIKED side and a LONG/WEAK quadratus lumborum on the LOW side.
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These two exercises can be a super helpful addition to a regular exercise plan if there is confirmed :ballot_box_with_check: lateral pelvic tilt w/ right hip hike.
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The first stretch should be held for 1-2 min and stretches the short tight QL.
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Do your best to keep your butt cheek on the side you are bending away from on the ground (it will want to lift).
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The second exercise involves biasing the weak QL to contract and activate.
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Arch the back and bend the torso laterally towards the side with the QL you are trying to activate. This should be held for 30 sec.
-
Please let me know if you find this helpful! #shorts
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SERVICES, PROGRAMS, & PRODUCTS:
★ COACHING: guerrillazen.com/services-training/coaching
★ APT Solution: guerrillazen.com/apt-solution
★ Intelligent Strength Program: bit.ly/2kgR9fY
★ Neuromuscular Warm Up (launch sequence): bit.ly/2pygLEE
★ Clean Eating Plan (for women): bit.ly/2nZYQJD
★ Inflammation Solution: bit.ly/2pedFZl
GUERRILLAZEN PODCAST:
★ Spotify: open.spotify.com/show/0GFvldsGJWXGcDtn080jXQ?si=Ks-th6RbTnWLTMbrijFgJQ
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Lateral pelvic tilt occurs when the pelvis is titled sideways and one hip is hiked up higher than the other side (most commonly the right hip is hiked up).
-
This can be very uncomfortable and produce issues in the SI joint region of the lower back.
-
One of the hallmarks of this imbalance is a SHORT/TIGHT quadratus lumborum on the HIKED side and a LONG/WEAK quadratus lumborum on the LOW side.
-
These two exercises can be a super helpful addition to a regular exercise plan if there is confirmed :ballot_box_with_check: lateral pelvic tilt w/ right hip hike.
-
The first stretch should be held for 1-2 min and stretches the short tight QL.
-
Do your best to keep your butt cheek on the side you are bending away from on the ground (it will want to lift).
-
The second exercise involves biasing the weak QL to contract and activate.
-
Arch the back and bend the torso laterally towards the side with the QL you are trying to activate. This should be held for 30 sec.
-
Please let me know if you find this helpful! #shorts
===============
SERVICES, PROGRAMS, & PRODUCTS:
★ COACHING: guerrillazen.com/services-training/coaching
★ APT Solution: guerrillazen.com/apt-solution
★ Intelligent Strength Program: bit.ly/2kgR9fY
★ Neuromuscular Warm Up (launch sequence): bit.ly/2pygLEE
★ Clean Eating Plan (for women): bit.ly/2nZYQJD
★ Inflammation Solution: bit.ly/2pedFZl
GUERRILLAZEN PODCAST:
★ Spotify: open.spotify.com/show/0GFvldsGJWXGcDtn080jXQ?si=Ks-th6RbTnWLTMbrijFgJQ
SOCIAL MEDIA LINKS:
★ Facebook: facebook.com/guerrillazenfitness
★ Instagram: instagram.com/guerrillazen
