Hello, this is BlackGreenCo:)
Let's find out pelvic asymmetry exercise.
Asymmetric Pelvic Exercise- Stretching (1,2)
The Lumbo-Pelvic-Hip-Complex (LPHC) center of gravity is skewed to one side.
Lt side (same side) / Rt side (opsite side)
|
overactive/ tightness |
underactive/ weakness |
|
Adductor Complex |
anterior tibialis |
|
gastrocnemius |
Same side: gluteus medius |
|
Soleus |
Opposite side: Adductor Complex |
|
Piriformis |
|
|
biceps femoris |
|
|
Same side: TFL |
|
|
Opposite side: gluteus medius |
|
Let's learn how to do pelvic asymmetry exercise alone easily.
Stretching method for steps 1 and 2 of calibration exercises (Inhibit/Length)
-The first inhibit technique: Release the tense fascia from tightness muscles.
(If you don't have a foam roller, use a massage ball or tennis ball.)
-rectus femoris
1. Place the foam roller in front of the thigh at plank position.
2. Move the foam roller slowly from the top of your knee to the bottom of your pelvis.
3. If the pain is severe, keep breathing in the area and move again when the pain is relieved. (1 minute)
-IT band
1. Move slowly from the side plank position to the side of the pelvis from the knee.
2. If you have severe pain, keep breathing in the area and move again when the pain is relieved. (1 minute)
+If you don't have a roller, use a massage ball or tennis ball.
-Adductor complex
1. Place the foam roller inside the thigh in the prone position.
2. Move slowly from the inner thighs to the inner knee.
3. If the pain is severe, keep breathing in the area and move again when the pain is relieved (1 minute).
+ use my body weight to relax my muscles.
- Gluteus medius, piriformis
1. Sit on a foam roller.
2. Send your right hand back, touch the floor, fold your right knee, and put your ankle on your left thigh.
3. Let's do opposite side one more.
Ex. If your pelvis is pushed to the left, do the opposite side of the muscle (Rt gluteus medius) one more. (1 minute)
-Soleus, gastrocnemius
1. Place both hands on the back and both calves on the foam roller.
2. Lift your hips from that position.
3. Slowly move slowly from ankle to knee to relax the calf (1 minute).
1. If your wrists and shoulders hurt, make a kneeling position.
2. Breathe with a roller between your knees and ankles. (1 minute)
- Second Lengthening technique: Relax the muscles.
-Soleus, gastrocnemius stretching
-wall calf stretching
1. Stand facing the wall, pull your right foot and place it on the wall.
2. Push the pelvis close to the wall at dorsi-flexion.
3. Make your calves feel stretching and breathe slowly. (30 sec - 1 min hold)
4. Do the same for the other side.
-Down dog calf stitching
1. Make a down dog position with both feet spread out in pelvis width.
2. Bend your right knee and stretch your left knee so that you can feel stretch out of your calf muscles (maintain for 10 seconds).
3. Bend your left knee and stretch your right knee (10 seconds hold)
4. Repeat 10 times.
+ If you feel shoulder pain rather than calf stimulation, relax with the first movement, wall calf stretching.
-Adductor Complex
-Butterfly pose
1. Fold your knees outward and gather the soles of both feet.
2. Breathe out slowly and lower your upper body.
3. Push both hands forward and down your elbows to the floor. (1 min)
-TFL stretching
1. Lie down looking at the ceiling.
2. Bend your right knee and put your right foot on the side of your hip.
3. Bend your left knee and place your left foot on your right thigh. (30 sec - 1 min hold)
4. Do the same for the other side.
5. Do the Same side one more.
Ex. If your pelvis is pushed to the left, do the same side (left TFL) again. (1 minute)
- Periformis, gluteus medius stretching
1. Look at the ceiling, lie down, and bend both knees.
2. Send your left knee outwards and place your right knee on top of your left ankle.
3. Hold the back of your right thigh with both hands and pull your knees. (1 min)
4. Do the same for the other side.
5. Do one more opposite side.
Ex. If your pelvis is pushed to the left, do opposite side (the right knee goes outward). (1 minute)
-Rectus femoris stretching
1. Hold the wall with your left hand or use the chair to support you not to lose balance.
2. Bend your right leg and hold your right ankle.
3. Stimulate the front of the right thigh and stretch the knee straight from the pelvis. (30 seconds hold)
4. Do the same for the other side.
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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