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How to align your pelvis ?

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Fitness and Wellness

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46,107 görüntüleme • 6 ay önce •via X (Twitter)

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The idea that your pelvis needs to remain in posterior tilt or "tucked" AFTER leg lift is misleading As you leave peak knee height, the pelvis should settle in somewhere between neutral and slight anterior tilt Keeping your pelvis tucked likely does more harm than good
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The idea that your pelvis needs to remain in posterior tilt or "tucked" AFTER leg lift is misleading As you leave peak knee height, the pelvis should settle in somewhere between neutral and slight anterior tilt Keeping your pelvis tucked likely does more harm than good

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😺 hurry up and align your face, align your face 🐈‍⬛️ no, i can't align it ~ i haven't shaved in like 3 to 5 days right now. HAHAHA JUNGWON REALLY WANTS THAT JOINT SELCA 😭😭😹
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😺 hurry up and align your face, align your face 🐈‍⬛️ no, i can't align it ~ i haven't shaved in like 3 to 5 days right now. HAHAHA JUNGWON REALLY WANTS THAT JOINT SELCA 😭😭😹

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A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.
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A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.

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Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.
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Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.

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Did you know that as your quads and hip flexors stretch and loosen, your glutes step in to stabilize the pelvis helping relieve persistent lower back tension.
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Did you know that as your quads and hip flexors stretch and loosen, your glutes step in to stabilize the pelvis helping relieve persistent lower back tension.

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The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊
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The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊

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Very effective KEGEL exercises for all Men KEGEL exercises involve tightening and then releasing the muscles in your pelvis floor to strengthen them.
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Very effective KEGEL exercises for all Men KEGEL exercises involve tightening and then releasing the muscles in your pelvis floor to strengthen them.

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❌ hips always feeling tight? start working on how well they move. if squats, lunges, or getting down to the floor feel restricted, give your hips some focused attention. your hips work as part of a system. 👉 glutes 👉 hamstrings 👉 pelvis 👉 core
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❌ hips always feeling tight? start working on how well they move. if squats, lunges, or getting down to the floor feel restricted, give your hips some focused attention. your hips work as part of a system. 👉 glutes 👉 hamstrings 👉 pelvis 👉 core

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Don’t “Lose Space.” Watch how the pelvis stays against the line through contact. This helps create/maintain room for the hitter’s arms to swing down the line of the pitch. If the hitter stands up and the pelvis moves towards the plate, it reduces room for the back elbow.
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Don’t “Lose Space.” Watch how the pelvis stays against the line through contact. This helps create/maintain room for the hitter’s arms to swing down the line of the pitch. If the hitter stands up and the pelvis moves towards the plate, it reduces room for the back elbow.

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Crushed pelvis time.
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Sensitive content

Crushed pelvis time.

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