Exercises For Misaligned Hip Bones

Most hip misalignment are caused by accidents, injuries, or poor posture. According to fitness specialist Anthony Carey, founder of Function First in San Diego, you can address several types of hip misalignment with daily corrective exercises. Proper alignment of your hips reduces back and hip pain, improves posture and balance, and prevents joint disease, such as arthritis and bursitis.

Prone Mountain Climber

If one side of the hip is higher than the other, it can cause the shoulder of the same side or opposite side to hike up, depending on how your body responds to the hip-height discrepancy.

This exercise helps to re-balance or minimize the discomfort of back and hip pain. Lie face-down on the ground, with your arms above your head and your feet together. Reach your right arm up while reaching your left leg down and away from your body. Hold the reach for five seconds, and switch sides. Alternate sides for 20 total repetitions. When you have finished one set, stand and walk around for about 30 seconds, and repeat the exercise two more times.

Kneeling Hip Flexor Stretch

This exercise is ideal for those with anterior pelvic tilt, in which the pelvis is tilted forward, causing your buttocks to lift up and your stomach to protrude. By activating your buttocks and stretching your hip flexors, you can reduce the tilt, and avoid back and shoulder pain associated with this deviation.

Kneeling on your left knee, place your right leg in front of you, bent at 90 degrees. Lean forward slightly and tighten your left buttock until you feel a stretch in your left hip flexor. Raise your left arm up in the air, and lean your torso to your right. Hold the stretch for five deep breaths, then repeat the stretch on the other side.

90/90 Hip Rotation

Most hip and back pain comes from a rotated pelvis, which twists and contorts the spine. This exercise helps realign your pelvis and strengthen one side of your torso and hip.

Lie on the ground on your back, your arms out to your sides. Bend your knees and hips at 90 degrees. Place a firm cushion or rolled-up towel between your knees. Slowly rotate your knees to your left, keeping your right shoulder and lower back on the ground. Then rotate toward the opposite side. Rotate back and forth for 20 reps, for three sets. If one side is tighter or weaker than the other side, do two extra reps on that side for every rep you do on the normal side.

You can also do this exercise with your legs straight and toes pointing toward your face. Follow the same instructions as with the previous exercise. You might not be able to move very much.