we guys what's up Jess you're going to orient or Fitness in the right direction and today I want to talk about uneven hips and how to address these issues is uneven hips because you know many of us we don't exercise enough maybe we're sitting too much we don't know how to exercise properly all sorts of issues can contribute to your hips being uneven and that's definitely not a good thing because of your head start even your body's like a chain so if one part of your chain is off it can affect you so in the case of your hips it can affect you up above and down below it could cause back pain knee issues foot issues they could affect your whole body pretty much it could cause issues of leg length discrepancy for a month leg is longer bench or shorter than the other so it can affect you in many ways so let's talk about one way in which this can affect you and this is really caused by sitting too much not exercising enough and right now I'm referring to an anterior pelvic tilt your pelvis is tilted too far forwards so is an anterior pelvic tilt where your pelvis tilted too far towards this is where your hip flexors are especially tight and maybe your muscles in the back of your hips like your gluteus maximus that's going to be weak so muscles were there two times these are your hip flexor muscles where they bring your knee up towards your chest and the strongest muscle with best resistance your iliopsoas and actually you know your post if your hip flexors are too tight it's going to pull your pelvis towards too much and especially if one side is too tight let's say one one side is way too tight it can really tilt you forward too much on one side and that could cause an issue with regards to your leg length because if one sides being pulled forward too much I mean that leg is going to be affected compared to the other leg it's not like both sides are going up like being affected equally once I could be affected much more so that could cause issue so let's talk about how to address this so let's talk about the iliopsoas first your strongest hip flexor muscles in a chance to your lumbar spine and so if it's very tight it can pull your lumbar spine forward and that's going to drive your pelvis forward along with it so how do you stretch this you simply you kneel on the ground and then I'm going to show some pictures of myself and so one foots good you're going to kneel on the ground and then you're going to go forward and you're going to contract your abs as you do this you should feel stretch and you should hold that for 30 seconds do it twice on each side of anything painful by the way don't do it so that's how you stretch really so as now we're going to be talking about how to stretch your rectus femoris which is your only quadricep muscle that attaches to your pelvis and if it's very tight it can pull your pelvis forward so you stretch this but you find something to hold on to you grab the ankle on the side you want to stretch you bring it behind you so that your knee is pointed straight down towards the ground it's important for the stretch that you have good posture and you're standing up straight so you don't lose the stretch if you hold that for 30 seconds do it twice on each side that's going to help to stretch out your rectus femoris and also the Nan to your pelvic tilts usually muscles in the back like your gluteus maximus and your hamstrings those are weak because those do a posterior pelvic tilt really pull your pelvis back more so if these are stronger it's can help to address that forward tilt so strengthen your gluteus maximus you can do exercises like squats the leg press make sure do all those - good form you can do hamstring curls you can do ball bridges where you have your ankles on the bond you're lifting yourself up do all those with good form and that's going up the strengthen those muscles that help to get you out of that pelvic tilt more now let's talk about a posterior public so if your public still the too far is back so it's kind of similar to an anterior pelvic tilt except it's the other way cause kind of in Reverse where maybe the muscles in your front leg your quads are weak or they're weaker than they should be compared to muscles in the back and maybe your gluteus maximus is too tight your hamstrings are too tight and that can cause all sorts of issues so let's talk about how to stretch your gluteus maximus if that's way too tight so you simply sit on the ground you take one foot put it above across your opposite knee you take that knee and then you bring it towards your chest and you lean back and so you hold that for 30 seconds through twice on each side once again if any fest painful don't do it that's how you stretch your gluteus maximus that's a great stretch and stretch your hamstrings you find an elevated platform while you're standing you put your ankle on it make sure your knee is your whole leg is straight you're not twisting or anything and you lean forward you bend at your hips to make sure you're not bending your spine and you're going to hold that stretch for 30 seconds do it twice on each side that's going to stretch your hamstrings so now if now those since those are looser they're not going to be pulling you back as much into that backwards tilt and you could also strengthen your quads too you can do as I said before you could do leg presses squats self askin and be good for your quads development I don't recommend leg extensions they place a lot of stress on your knees it's an overall bad exercise so I don't recommend that even though that directly targets your clause so now let's talk about a lateral pelvic tilt where in a sideways direction now so your pelvis could be tilted too far sideways in one direction and a muscle that's really important to address with this is the gluteus medius muscle which is very important hips stability so this muscles weak it's really active when you're on one leg so which you are for many activities walking and running going up and down the stairs it's very important when you're on one leg is then you're that muscle s to be active to keep your pelvis level if it's not your public you're going to tilt towards the opposite side and so how do you strengthen your gluteus medius well it does hip abduction so brings your like sideways away from your body it's also very active when you're doing single leg activities you can do play on your side desaad lying leg raises you can use the tangka ways you could do lunges my favorite exercise of all for this is monster walks we played a band above your knee you could use multiple bands for this actually that's when I sometimes do but you could place a band above your knee and you side step back and forth across the room that's a resistant hip abduction a very good exercise very effective you just go back and forth across the room it's really going to you're going to feel the burn on that exercise believe me don't do any of that if it's painful but I said that multiple times but anyways that's going to strengthen your gluteus medius muscle help Civic status you and here's another thing that can cause be caused by a weak gluteus medius because if it's muscles weak your pulps going to tilt towards the opposite side but what's happening on that side that's lengthening another muscle in your hips called the quadratus lumborum not muscles going to have to over fire to bring off that side so that can get very stiff and that's this must looking regardless but this is another muscle or if it's too tight it can hike up your pelvis too much I'm not sides and that could cause issues with the lateral tilt or your pelvic tilts on the side being out of alignment stuff how you stretch your quadratus lumborum simply get on the ground one leg forward one leg back bend your knees 90 degrees you're going to push back leg back and you come forward and twist with your other side and I'll show a picture for that that scalp to stretch out your quadratus lumborum so we all that helps you guys out I gave you things for your pelvis being too far forward too far back tilting towards the side and that could all cause issues and Jeff wants more orienting your fitness in the right direction if you liked the video someone else comment subscribe to my channel and until next time I'll talk to you guys later soon