Welcome to week two of my four-week program for better posture and alignment. This week we are going to focus on hip alignment. But we are not focusing on the symptom or the site of the pain. Instead, we are focusing on the alignment issues that cause pain.
Miss a week? Click to jump to it:
- Week 1 – Eliminating Rotation in the Trunk and Pelvis
- Week 2 – Neutralizing Pelvic Disparities (you are here)
- Week 3 – Improving Shoulder Alignment
- Week 4 – Lower Extremity Posture and the Feet
Peeling the Misalignment Away
When the hips are out of alignment, the symptom (pain) can show up anywhere in the body, above or below the waist. Back, shoulder, and knee pain can all be caused by hip alignment issues.
Note: If you have not done so already, please watch the video for week one and do the exercises for trunk and hip rotation before progressing to the video for week two.
This process is like peeling back the layers of an onion. Now that we have neutralized rotation in the trunk and pelvis, the pelvis is more available to be worked on and improved in its alignment.
Week Two Exercises: Flexion Abdominals Position
- Lie on the floor with your feet on the wall. You should be able to touch the wall with your fingertips and your feet should be straight, shins parallel to the floor.
- Place a block, foam roller, or couch pillow between your knees and squeeze with constant pressure for 4 minutes.
- Relax your belly and upper body, and rest your arms on the floor, palms up.
Week Two Exercises: Static Wall
- Scoot all the way into the wall with your legs straight up the wall. If you are stiff in your hamstrings, scoot back until your tailbone rests flat on the floor.
- Pull your toes back and tighten your thighs. It is important for your feet to be hip-width apart and pointing straight out from the wall. Hold this position for 4 minutes.
Week Two Exercises: Airbench
- Sit up against the wall with your feet and knees hip-width apart. Your ankles should be in front of your knees and your hips should be above your knees.
- Push through your ankles, like you are trying to bust through the wall.
- Push your low back flat into the wall, and relax your upper body. Hold for 30-60 seconds.
Watch Weeks 1, 3, and 4 here: