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Is one side of your pelvis rotated forward more than the other?
If you have tension and imbalances in the muscles around the hips, this can cause a twisting of the pelvis that affects your alignment and leg length. If you have this kind of alignment issue where one side of your pelvis is more anteriorly rotated, you will still use the Mark and Orbit on both sides of your body. However, you can perform a pelvic realignment exercise only on the side where your pelvis is more anteriorly rotated.
Supine-to-Sit Test
The best way to know which side of your pelvis is more anteriorly rotated is to be assessed in person by a practitioner. However, you can do a self-assessment called the "supine-to-sit test" which is a reasonably accurate predictor for how tension and imbalances around the hips are impacting your alignment. Perform this test with the help of a friend, noting the relative leg length when supine AND how the relative leg length changes as you move to long sitting.
Watch the video of how to perform the supine-to-sit test here
Analyzing the results of the supine-to-sit test
Use the scenarios below to help guide your analysis of the supine-to-sit test, which enables you to determine which side to perform the realignment exercise:
- If the R leg is longer in supine and becomes less long or equal when sitting >>> R anterior rotation
- If the R leg is longer in supine and becomes equal or shorter when sitting >>> R anterior rotation
- If the legs are equal in supine and the R leg becomes shorter when sitting >>> R anterior rotation
- If the legs are equal in supine and remain equal when sitting >>> Skip the realignment exercise
- If the legs are equal in supine and the L leg becomes shorter when sitting >>> L anterior rotation
- If the L leg is longer in supine and becomes less long or equal when sitting >>> L anterior rotation
- If the L leg is longer in supine and becomes equal or shorter when sitting >>> L anterior rotation
Pelvic Realignment Exercise
The supine-to-sit test is used to determine which side of your pelvis is more anteriorly rotated relative to the other. This is relevant to the pelvic realignment exercise because this exercise will be performed ONLY on one side of the body. This exercise is a muscle energy technique used on the more anteriorly rotated side of the pelvis that activates the glute and hamstring to try to bring the pelvis back into a more neutral position.
Watch the video of how to perform the pelvic realignment exercise here
*Note: If you are unsure of which side is more anteriorly rotated even after performing the supine-to-sit test, skip the pelvic realignment exercise for now and check with your practitioner for more help determining this.
Additional Resources:
- Watch the how-to videos on our website.
- Read and download the instructions manual.
- Explore our YouTube channel.