To check if your hips are aligned, stand in front of the mirror and place the rod on your pelvic bones. The rod should be parallel to the floor, if not, you have a laterally tilted pelvis. — Photos: REVATHI MURUGAPPAN/The Star
No one has perfectly symmetrical bone and muscle structure.
However, there may be times when a little too much asymmetry can leave us more prone to injury, reduce our mobility and negatively affect our overall physical performance.
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To check if your hips are aligned, stand in front of the mirror and place the rod on your pelvic bones. The rod should be parallel to the floor, if not, you have a laterally tilted pelvis. — Photos: REVATHI MURUGAPPAN/The Star
Exercise 1: Lie on a sofa or bed, and let your right leg dangle down. Pull your left knee close to your chest, hold for 10 seconds and release. You should feel the front of your right hip (hip flexor muscle) stretching during this time. Do this three times, then switch legs.
Exercise 2: Sit on the floor with your right leg in front and your knee aligned in front of the right hip. Your left knee should be to the side of your left hip, and your ankle below your knee. Keep your back straight and try to keep your chest facing front as the tendency is to rotate the upper body to the right. This hip stretch is named 90/90 because of the two 90-degree angles at the legs. You should feel a deep stretch under your front hip. If this is too difficult, you can place a pillow or block under the right knee. Stay for 30 seconds, then switch sides.
Exercise 3: Take a rod or pole, and position it a few inches under your left knee and in front of your right knee. Hold the rod sturdy and parallel to the floor. Try to push the rod away with your left leg and in with your right leg. Hold for 10 seconds, then release. Repeat three to five times, then switch legs.
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