Welcome to this guided movement practice on rebalancing the pelvis and reducing hip pain.
I'm Dr.
Kim a holistic chiropractor and online back pain coach.
In today's movement session I will guide you through pelvic rebalancing movements.
You will learn to activate the muscles required to tilt your pelvis forwards and backwards as well as tilt it from side to side.
For best results please repeat this practice every day for at least one week.
Let's begin by dimming the lights and lying flat on your back on a yoga mat with your legs straight.
If you feel any discomfort in your low back please place a pillow under your knees to support your spine.
Take this time to settle into your body.
Let's begin by activating your deep core.
You will be rocking your pelvis in a backwards and forwards motion.
This will help to clear out any forwards tilting of the pelvis otherwise known as a sway back posture.
Place your fingers just your hip bones.
This will help with feeling your deep core.
Inhale as you exhale gently pull your belly button in towards your spine.
Flatten your lower back into the ground leaving no space between your spine and the mat.
Feel the muscles contract under your fingers.
Hold this position and breathe normally.
You may experience some shaking and that's normal.
You are waking up sleeping muscles.
Now relax letting your lower back return to its natural curve.
Let's try again.
Deep inhale,
Exhale pull your belly button in towards your spine and flatten your spine against the floor.
Feel your deep core muscles activate under your fingers.
Keep breathing and hold.
Notice the stretch in your lower back as your pelvis tilts backwards.
Now relax.
Inhale,
Exhale pull your belly button in and flatten your spine.
Hold and completely relax.
Now place your arms by your sides.
Inhale and gently arch your lower back pushing your belly button up to the ceiling.
Make a small between your lower spine and the mat.
Keep your hips and mid-back completely grounded on the floor only moving your lower back into this arch.
Breathe normally.
Hold this position.
Imagine you are forming a little arched bridge with your spine.
Notice how your pelvis is tilting forwards.
Let your spine return back to neutral.
Inhale again arching your back.
Note the gap between your lower back and the mat as your belly button moves up towards the ceiling.
Hold.
Feel the slight stretch through the front of your tummy.
Now release.
One more time.
Inhale and arch your lower back.
Keep your butt and mid-back on the ground only forming an arch through your lower back.
Hold this position.
Now relax and release.
Now we'll combine both movements.
Imagine you are rocking your pelvis forwards and backwards in a smooth motion.
As you inhale arch your spine and as you exhale flatten your spine against the floor.
You are going to smoothly between arching and flattening using your breath as the guide.
Let's begin.
Inhale and arch your spine forming a gap between your low back and the mat.
Exhale and flatten your spine against the mat feeling the activation of your deep core.
Inhale and arch.
Exhale flatten.
Inhale up.
Exhale flatten.
Continue to flow between arching and flattening.
Let your breath guide the pace of your movements.
Feel the flow of energy through your spine as you flow smoothly between movements.
Enjoy this feeling of resetting your pelvic alignment.
Stop and relax your body.
In this next exercise we will work on rebalancing your hips and pelvis using a side-to-side motion.
Imagine there is a string attached to the side of your right hip.
Picture the string pulling your right hip up to your right shoulder.
Let your right hip hike upwards.
Your right foot should move upwards becoming shorter than the left.
Keep breathing and hold this position.
Notice any tension running through your left hip or groin.
Relax.
Let's try the left side.
Picture that string lifting and hiking your left hip upwards towards your left shoulder.
Feel your left foot move higher than your right.
Feel any tension in the right hip.
Is it more or less than the other side?
Smoothly move your left hip down and hitch your right up.
The space between your right hip and right ribcage should become smaller.
Keep breathing and change again.
Lifting the left hip up and pushing your right hip down.
Note the space between your left hip and left ribcage becoming smaller.
Feel any imbalance in your hips.
Change between sides smoothly.
Right hip up,
Left hip up,
Right hip up,
Left hip up.
Keep going in smooth continuous motions whilst taking deep breaths.
Relax.
Let's end by focusing healing energy around your hips and pelvis.
Picture a warm glowing light wrapping around your pelvis.
This light is gentle and soothing radiating warmth and healing energy.
With each breath imagine this healing light absorbing into your skin.
Picture it wrapping around your hip.
Let it soothe any tension or discomfort.
Take a moment to rest here.
Breathe deeply and let this healing light continue to work its magic.
With each breath you are inviting healing,
Strength and resilience into your body.
When you're ready gently wiggle your fingers and toes.
Bring your awareness back to the room and when you feel ready open your eyes.
Congratulations for completing this pelvic balancing practice.
Make sure to check out my low back pain course and my hip pain course here on Insight Timer.
Have a wonderful day or night and I will see you tomorrow.
