00:00It's impossible to have a healthy spine with a misaligned pelvis.
00:04In this video, I'm going to show you the best exercise to align your entire spine and maybe
00:09get rid of that back pain for good.
00:11Even if you have a herniated disc, osteoarthritis, or sciarica, and the best part is, this exercise
00:16takes less than a minute.
00:18Our spine supports the weight by balancing on the pelvis, and even though it looks like
00:23this on the x-ray, the pelvis gets out of balance and twists.
00:27And this imbalance of the pelvis can even make one leg seem shorter than the other,
00:32or cause scoliosis.
00:35Let's start by finding out if your pelvis is really misaligned or not.
00:39If you follow the line from your belly button out to the sides, you'll find two large bones,
00:45the hip bones, or as we call them, the iliac crest, right and left.
00:50Go in front of the mirror and see if these two bones are at the same height.
00:55See if they are balanced or if one side is higher and the other, consequently lower than
01:02the other.
01:03If you have trouble doing it this way, just lie on your stomach with your feet off the
01:08bed and ask someone to take a picture of your feet from above.
01:13You will observe if your feet are aligned or if one leg is shorter than the other.
01:19You can compare the heels or the inner ankle bone.
01:25And let me tell you, this is one of those videos to save and watch whenever you need it and
01:30to
01:31share with everyone you know who has back pain or that pain that goes down the leg.
01:35Of course, and now I'm going to show you how to fix this, and then I'll give you an extra
01:40strengthening exercise so this problem doesn't come back, okay?
01:45You're going to sit on just one side of your butt.
01:48The side where your pelvis is lower, where your leg is longer, you're going to sit on that side.
01:56The side you want to lower, the one that's higher, the one you want to lower or lengthen,
02:02will stay off the chair.
02:04You understand?
02:05The exercise is to do that.
02:08The lower side you will support on the chair and the higher side you will stretch, right?
02:14I think with this image it makes it easy to remember.
02:17I'll turn sideways so you can see the exercise clearly.
02:20I'm sitting just on one side of my butt, the side that's off the chair, you're going to
02:26bring your leg back until you feel a nice stretch in the front of your thigh, or at most here
02:33in the front of your hip.
02:35This exercise isn't about pushing to your limit, okay?
02:38Once you start to feel the stretch, that's where you should stay.
02:42Now you're going to press down with both feet at the same time.
02:46Hold for three seconds and relax.
02:50You're going to repeat this three-second hold and relaxation five times.
02:56Before testing the other side, get up for a bit, move around, and see what has changed
03:01in your body.
03:02The change is incredible.
03:03It's like you lubricated your pelvis.
03:05It feels like your whole spine relaxes.
03:07And if you want to improve even more, I have a two-week program of easy exercises like this
03:12for you to do at home and improve your spine a little more each day.
03:17Hey, I'm leaving the link to this program in the video description.
03:20I'm also leaving the link to this program in the pinned comment.
03:24Most people only need to do this exercise on one side, but you can try it and see what
03:30happens when you do the exercise on the other side.
03:34If this brings you a feeling of relief, lightness, and well-being, your body needs this movement
03:40on both sides.
03:41Oh my God, how embarrassing!
03:43And now you will need a broom or a stick to strengthen all the muscles that balance your
03:48pelvis and help you support your spine.
03:52Rest the stick on one side of your body, lift the leg on the same side as the stick, and
03:57slowly, without rushing.
03:59As far as you can without causing pain, move your hip away from the stick and then bring
04:04it back.
04:05This exercise strengthens the gluteus medius when you bring your hip back and strengthens
04:11the gluteus maximus when it prevents the weight of your leg from pulling your body forward.
04:16You will do three sets of up to 15 repetitions on each side, and if you feel pain on one
04:24side, on the side of your spine, or if the pain goes down one of your legs, check out
04:28this video where I talk about what pain on the right side could mean, and this video where
04:32I talk about what pain on the left side could mean.
04:35That's it for now, big hugs, and see you next time!
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