00:00With the pelvis balanced, the spine is balanced.
00:03Now, if the pelvis is imbalanced, the spine has no support.
00:07In this video, I'm going to show you three different ways to improve your pelvic alignment
00:11without pain and ease discomfort in your back and hip right away.
00:15The first way to improve pelvic alignment is by opening up the joints.
00:18When you gently open up a joint, you align that joint and also help the body produce
00:25more lubrication, improving movement.
00:30And we're going to use the strength of the leg muscles to open each of the three joints
00:34of the pelvis.
00:36Let's start with the joint at the front of the pelvis by the pubic bone.
00:41So you need to sit in a better position, letting your pelvis support your weight.
00:45So you're going to move your bottom away from the chair, stick your bottom out a little
00:50and sit down with your bottom sticking out.
00:52You'll feel that even your posture will be more elegant.
00:56Your spine will be more balanced.
00:58So sitting down with your bottom sticking out, you're going to put your hands together like
01:04this and place them between your knees.
01:07Let's apply five small pulses of pressure as if you're trying to squeeze your hands, as
01:13if you're bringing your knees together.
01:15Squeeze as far as you can without discomfort.
01:18Hold for a few seconds and relax.
01:20Remember, use just a little force and the key to getting it right is in the relaxation.
01:27Again, squeeze, hold it.
01:31Two, three, rest.
01:34Enjoy the relaxation.
01:35Third time, squeeze as far as you can without it hurting.
01:41And rest.
01:43That must be three times.
01:44We're doing five.
01:45Let's go.
01:45Fourth time, squeeze.
01:47It's almost over.
01:50Rest up.
01:50If you feel pain in this tendon here near the groin, ease up on the force.
01:56And the last time, squeeze, hold it.
01:59Two, three, and rest.
02:04Let's rest a bit before opening the other two joints of the pelvis.
02:08Take the opportunity to practice gratitude.
02:12If any exercise you see in this video helps you relieve pain, helps your body feel lighter
02:18and better overall, thank the person who liked it and made YouTube show this video to you,
02:26or whoever shared the video with you personally, do you.
02:31Here we go.
02:32To open the back joints of the pelvis, we're going to open both of them at the same time.
02:38You will need a belt or a rope, a bed sheet, pass the belt, the rope, the sheet, an elastic
02:45band.
02:45If it's one of those firmer, tougher bands around the outside of your knees,
02:51and in the same position, remember to sit sticking your butt out in the same position.
02:59In this position, you are going to push to separate your knees.
03:03Also, five, let's do it together.
03:06Push apart and relax, rest.
03:09Second time, push apart, hold it a little, rest.
03:23Especially in this exercise, it's important that you keep your butt sticking out, pelvis well supported.
03:31Be careful not to slide inwards.
03:35Fourth time, spread them apart, hold it, push apart.
03:39Push only as hard as you can without pain.
03:42Relax, focus on relaxing.
03:45Fifth and last time, push apart, hold it, hold it, hold it.
03:50And relax.
04:02We'll see you next time.
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