Pelvic obliquity happens when the pelvis gets out of alignment. Weak pelvic stabilization muscles lead to this progressive condition. In some cases, if untreated, pelvic obliquity may lead to hip dislocation. Exercises that strengthen the pelvis in a neutral position train the pelvis to assume correct alignment and alleviate pain.
Posterior Pelvic Tilts
Posterior pelvic tilts are one of the easiest exercises you can do, but they're important because they help you find a neutral spine position. This exercise strengthens the abdominals and glutes, muscles that stabilize and support the spine and pelvis. To perform this exercise, lie on your back with your knees bent to 90-degree angles and your feet hip-width apart on the floor. Rest your arms on the floor next to you, palms down. Your pelvis should be in a neutral position with a natural curve. Next, squeeze your abdominals and glutes as you press your back flat. This tilts the pelvis.
Bridge
The bridge exercise strengthens the abs and glutes too. The bridge challenges pelvic stabilization while strengthening the core. You must prevent the pelvis from tilting forward or backward during the exercise if you want to improve pelvic obliquity. To begin, lie on your back in the same position as you did for the posterior pelvic tilt. With your lower back in a natural curve, lift your pelvis toward the ceiling by squeezing your glutes and pushing through your heels. Return your pelvis to the floor while still in a neutral position.
Dead Bugs
Dead bugs challenge the core muscles around your pelvis to maintain a posterior pelvic tilt while having you move your arms and legs like a bug on its back. To perform a dead bug, lie on your back with your knees bent and your palms resting on your stomach. Press your lower back flat, squeeze your abs and do not relax until you are done with the exercise. Bring your right foot off the floor and then extend the leg straight as you bring your left arm over your head and toward the floor. Return to the starting position and then repeat with the left leg and right arm.
Four-Point Swimmers
The four-point swimmer exercise not only challenges your ability to keep your pelvis from tilting excessively forward or backward, but it also challenges your ability to keep your pelvis from tilting sideways. Focus on keeping your pelvis squared to the floor with your right and left sides at the same height during this exercise. Start the four-point swimmer by coming onto all fours, meaning the knees and hands. Look at the floor and squeeze your abdominals. Next, lift one arm forward and straighten it until it is parallel to the floor. Repeat with the opposite arm. Then trying extending one leg at a time behind you. Finally, combine the arm and leg movements by lifting the opposite arm and leg together.
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