While none of us are truly balanced, and that actually is okay despite what many may have you believe, there are certain things that matter a lot for some when it comes to aches and pains. If you are not a woman, especially a woman who has given birth, you may not have to worry quite as much about the potentially debilitating aspects of a pelvic torsion or simply, a twisted pelvis.
Quite frankly the whole concept of a woman being pregnant than giving birth creates this image below (or above or to the side depending on how you are viewing this post) in my head of a gangly marionette with little stability at pretty much any of its joints. There are some really neat theories on why this is but that is for another day. Aside from pregnancy, there are a lot of other reasons you might experience pelvic torsion.
The funny thing is that when I have brought this up to women, they just grasped it and the idea that strength and stability are paramount over other goals.
Good lord, it is a process of doing the work though especially when things have gone too far and these women are already in pain or experiencing discomforts of different kinds. Remember though, this is not something only women who bore children by any means!
Always be sure to consult your healthcare practitioner for diagnoses, I am just here to give you some tools and share experiences. Hopefully, these 3 quick training tips may help you make sustainable changes before progressing downward or at least help in the prevention of injuries and pain. By pain, I don’t just mean that relating to nociceptors and mechanoreceptors but that which can come from not being able to do things aka the psychological pain.
Slow, Intentional Focus, A Rubber Band and You
Everything we do in life, successfully anyways, requires processes, steps, stage, journeys. With that being said, even what I am about to tell you does require some prior points of contact with said successful DO-ings. Regardless, here are my tips:
- Place the band at your hip-hinge point. This is just the crease space that happens when you shoot your butt back and bend over. Be sure that you have enough tension so that it feels like you are being pulled backward. Keep your core braced so you don’t move your lower back around like a maniac. Ideally, I would suggest you exhale on the way down and inhale on the way up until you learn the proper control. Keep your neck packed/give yourself a double chin, whatever gets you not to flex and extend your cervical spine aka neck.
- Start with the double extension where you focus your energy on pushing forward with both buttcheeks by digging your heels into the ground like you are a long jumper coming to a stop (but keep all of your feet on the ground, just focus on pushing through the ground with your heels).
- Next you perform similarly to step 2, but this time you will alternate by squeezing one buttcheek at a time while staying braced. Avoid the tendency to want to rotate and keep your shoulders and hips in line (don’t twist your body). Focus a few more reps or an extra set or two on the side that more posterior (the side that is back more than the other).
Now Go DO the things!
- Lee, B. J., Cha, H. G., & Lee, W. H. (2016). The effects of sitting with the right leg crossed on the trunk length and pelvic torsion of healthy individuals. The Journal of Physical Therapy Science, 28, 3162–3164. https://doi.org/10.1589/jpts.28.3162