Pushing On Daisy

During a recent riding lesson, my instructor pointed out something I’d been avoiding for a while—my wonky pelvis. It wasn’t the first time I’d heard this. Back in university, a chiropractor had flagged the issue, and we started working on it together. But life got busy, and I’ve neglected it for a few years. Now, it’s clear that the misalignment is holding me back in my riding.

While I wait to book an appointment with an osteopath or physiotherapist, I’ve been on the lookout for exercises to tackle this issue at home. In this blog, I’ll share my top five exercises that can help realign your pelvis—all easily done from the comfort of your living room.

Kneeling Hip Flexor Stretch 

The kneeling hip flexor stretch aims to lengthen and release tension in the hip flexor muscles, specifically the iliopsoas. These muscles often become tight due to prolonged sitting or muscular imbalances, which can contribute to pelvic misalignment.

For someone with pelvic misalignment, this stretch can help by:

• Reducing tightness in the hip flexors, which often pull the pelvis into an anterior tilt.
• Improving posture and alignment, leading to less strain on the lower back and hips.
• Enhancing flexibility and reducing discomfort in the pelvic area.

Step-by-Step Instructions:

1. Start in a kneeling position with one knee on the ground and the other foot in front bent at a 90-degree angle.
2. Tuck your pelvis slightly by engaging your glutes and core, avoiding arching the lower back.
3. Lean forward gently into the front leg until you feel a stretch in the front of the hip on the side with the kneeling leg.
4. Hold the stretch for 20-30 seconds, then switch legs.
5. Perform 2-3 sets per side, ensuring you’re breathing deeply throughout.

Pelvic Tilts 

Pelvic tilts are a simple exercise that helps improve core strength and mobility in the lower back and pelvis. This movement encourages awareness of pelvic positioning and stability.

For someone with pelvic misalignment, pelvic tilts can:

• Improve pelvic control by strengthening the deep core muscles.
• Reduce lower back discomfort caused by poor alignment.
• Help balance the muscles around the pelvis, promoting a more neutral pelvic position.

Step-by-Step Instructions: 

1. Lie on your back with your knees bent and feet flat on the floor, arms resting by your sides.
2. Flatten your lower back against the floor by gently tilting your pelvis upwards (posterior tilt) and engaging your abdominal muscles.
3. Slowly release the tilt by arching your lower back slightly (anterior tilt) without overextending.
4. Repeat this motion in a controlled manner, moving smoothly between the anterior and posterior tilts.
5. Perform 10-15 repetitions.

Glute Bridges

Glute bridges are an exercise designed to activate and strengthen the gluteal muscles while engaging the core and lower back. This movement helps build stability and balance in the posterior chain.

For someone with pelvic misalignment, glute bridges can:

• Strengthen the glutes, which can help correct pelvic tilt by counteracting tight hip flexors.
• Improve hip stability and reduce strain on the lower back and pelvis.
• Encourage better posture by supporting a more neutral pelvic position.

Step-by-Step Instructions:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides.
2. Engage your core and squeeze your glutes, lifting your hips off the ground until your body forms a straight line from shoulders to knees.
3. Hold the top position for 2-3 seconds, ensuring you’re squeezing your glutes and not over-arching your lower back.
4. Slowly lower your hips back down to the starting position.
5. Perform 10-15 repetitions for 2-3 sets, maintaining controlled movement and steady breathing.

Clamshells

Clamshells are an exercise that targets the gluteus medius and hip abductors. This movement is designed to improve hip stability and strengthen the muscles around the pelvis.

For someone with pelvic misalignment, clamshells can:

• Strengthen the gluteus medius, which helps stabilise the pelvis and prevent lateral tilting.
• Improve hip mobility and reduce strain on the lower back.
• Promote better alignment of the pelvis during movement and daily activities.

Step-by-Step Instructions:

• Lie on your side with your knees bent at a 90-degree angle and your legs stacked on top of each other. Rest your head on your lower arm and keep your core engaged.
• Keep your feet together and slowly lift your top knee, opening your legs like a clamshell, while keeping your pelvis stable.
• Pause at the top, ensuring you feel the engagement in your outer hip and glutes.
• Lower your knee back down with control, returning to the starting position.
• Perform 10-15 repetitions for 2-3 sets on each side, making sure not to rotate your hips or lower back.

Quadratus Lumborum (QL) Stretch

The Quadratus Lumborum stretch targets the deep muscles on the sides of the lower back, which are crucial for spinal and pelvic stability. Stretching these muscles helps relieve tension in the lower back and sides.

For someone with pelvic misalignment, QL stretches can:

• Alleviate tightness in the lower back that may contribute to pelvic imbalance.
• Improve flexibility and mobility in the lower back, hips, and pelvis.
• Reduce discomfort caused by lateral pelvic tilting and asymmetrical muscle tightness.

Step-by-Step Instructions:

• Sit or stand upright, depending on your preferred position. If seated, cross one leg over the other; if standing, keep your feet hip-width apart.
• Raise one arm overhead (on the same side as the QL you want to stretch).
• Gently lean to the opposite side, reaching over with your arm while keeping your hips stable.
• Hold the stretch for 20-30 seconds, feeling the stretch along the side of your lower back and waist.
• Switch sides and perform 2-3 sets per side, ensuring smooth, controlled breathing throughout the stretch.

Incorporating these exercises into my routine has already made a noticeable difference in my posture and balance in the saddle. While they are no substitute for professional guidance, they’re a solid first step in addressing pelvic misalignment. Consistency is key here—sticking to these movements will help build the strength and flexibility needed to support a more neutral pelvis, ultimately improving your riding experience.

So if, like me, you’ve been neglecting this area, don’t wait. Give these exercises a try and start your journey toward better balance in the saddle!