Pelvis Smash

Our pelvis needs to be able to move in reciprocal motion, this helps with transferring load as we walk and do other movements in life. Think of it as one side of your pelvis and the other side of your pelvis catching or receiving.

We can get “stuck” in one position while we physically still try to move over to the other side. This can change how muscles function on either hip, whether it’s the pushing or the receiving leg, that can affect core, hips, back, pelvic floor knees, and even feet on either side.

This might look like feeling less balanced on one leg than the other, a hip hiking up or dropping when standing on it, an upper body lean, or a lopsided walking pattern (think of being able to hear one side hit the ground and not the other or a shorter step on one side than the other).

Here is a positional drill to try.

Often I'll have people start on the left side first as it's typically the side that's in more of an APT (tipped forward pelvis) or inlet is in more of an ER position (flared out pelvis) to start. It can also be helpful if you know you have limited hip internal rotation as that’s the side you’re most likely start on as well.

Some people will need both sides, some will need only one, and some it might not be the thing for them. You can hold anywhere from 5 breaths to 2 minutes.

You might feel tenderness on the side that you're laying on or feel a stretch across your SIJ if you're particularly stuck, but it should not cause SIJ pain. With the SIJ, this can be a helpful move to act as a palate cleanser so you can more easily access your hip muscles in a balanced way when progressing into strengthening moves to help your SIJ pain. However, if you do the side that's already gapped/too open this can make it feel worse so ease into it and feel it out to see how you respond. If you're pregnant or have SIJ pain, try a small towel roll and ease into the movement.

Happy smashing!

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00:00 Intro
00:19 Pelvis Can Be in a Shoved Forward Position
01:00 Length in the Pelvic Floor
01:15 Use Foam Roller to Give the Pelvis More Inlet IR
01:46 Be Careful If...
02:15 Pelvis Smash
04:13 Results of the Exercise

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