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The right side of my hip is slightly higher than the left side. The right side also seems to jut out laterally more so than the left side. A massage therapist recently noted that my right quadratus lumborum was noticeably tighter than the left QL.
With the imbalances I've had/have - APT, quad dominance, etc., and also because I've only noticed this hip asymmetry in the last couple of years (mid-30s now), I suspect it is a result of muscle imbalances or tightness rather than bone length discrepancies.
If I'm correct about it being muscular in nature, what's the best way to reduce the hip asymmetry? I've been doing hip hikes equally on both sides - mostly because I wasn't sure which side I should be hiking to balance things out.
sounds like you would also have tight psoas and tensor fascia latae (hip flexors), probably even tight lat on the same side.
definetely would do a lot of functional work on hip extension (be sure to start simple first, maybe a floor bridge), stay patient and focus on maintaining TVA (Transverse Abdominus, drawing stomach in) and Glute activation throughout entire movement.
***also practice TVA and Glute activation during static posture positions, like sitting and standing, ect...build these muscle activations into your everyday activities not just in the gym.
sounds like you would also have tight psoas and tensor fascia latae (hip flexors), probably even tight lat on the same side.
definetely would do a lot of functional work on hip extension (be sure to start simple first, maybe a floor bridge), stay patient and focus on maintaining TVA (Transverse Abdominus, drawing stomach in) and Glute activation throughout entire movement.
***also practice TVA and Glute activation during static posture positions, like sitting and standing, ect...build these muscle activations into your everyday activities not just in the gym.
what do you mean by "hip hike"
Good call, the right side (higher hip side) psoas is much tighter than left. Working with a massage therapist on that. TFL seems tight on both sides, but right quad is definitely tighter, so maybe TFL is tighter on right than left. QL is also tighter on right side.
Yes, have been doing lots of glute activation for the past few months. Supine bridges, bird dogs, deadlifts, and also glute medius work - fire hydrants, x-band walks.
How do you do glute activation when sitting? Simply squeezing butt cheeks together?
A chiropractor of one of my friends said to take a broom stick, put under your leg and on top of your leg, and then push one of your legs down into the stick with the stick stabilized.
example of what it looks like (done sitting down on a chair): put one of your knees up in the air and keep the other foot on the ground, then lay the stick on top of the leg that is down. stabilize the stick with your hands. Then take your other leg (stick should be under the raised leg) and push on it a few times. Sometimes you may hear a crunching sound and sometimes you will not). Then switch sides and do the same thing.
After that, your legs should feel better. When I feel unbalanced, I do this and I feel much better. Also a good thing for me after I started doing it is that my right leg does not pop as much as it used to (like when I have my legs straight lying on the floor and then I bend the left leg or when I am doing leg raises or leg kicks, etc.)
Try this and see if it will work for you. Make sure that the leg you are pushing down goes straight down like your trying to touch the ground with the foot thats in the air and not to the side. Also make sure the stick is strong enough to support your weight and pressure and that the stick is held on your thigh of the down leg and is pushed into from your hamstring of other leg. (Not the knee or calf).
Moon is that a thing that your chiropracter does too as well? I dont have the crooked hips but I think my elbow is off on the crooked path and maybe I can do this with my arms to make the elbow not crroke.
My friend's chiropractor told her. She just told me that I can do this at anytime that I feel my pelvis is twisted (when legs do not feel balanced when standing). It untwists the pelvis and straightens it out. This can happen to anybody who sits wrong, sleeps wrong, lays wrong, does anything wrong with their body and then feels akward. twisted pelvis can come at anytime and can easily be fixed.
Also - if you have tight quads and you try and push the stick against it with your other leg (or even tight hammies with the leg you are pushing down with), I recommend rolling them out first or you will say "OW" because of the knotts. You don't want tight glutes, hammies, or quads when doing this.
My pelvis I think is okey-dokey but Im gonna try that with my elbow but I hope I can hold on with the stick cuz if I dont it may fling away and hit me in the head!!
My pelvis I think is okey-dokey but Im gonna try that with my elbow but I hope I can hold on with the stick cuz if I dont it may fling away and hit me in the head!!
I see your forum friend's friend's friend's chiropractor and raise you a visit to an actual professional.
In the meantime, watch out for splinters from the broom sticks, Chuck.
Mon, does it matter where on the bottom thigh you lay the broomstick?
We don't know what her friend's chiropractor was actually trying to cure, since what you describe could be from a variety of issues. I would wait for qualified people to answer your questions.
In the meantime, have you seen a professional about your issues?
Hip asymmetry
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