What Are the Benefits of Pelvic Rotations

By Nidhi Nangia. March 20, 2017
What Are the Benefits of Pelvic Rotations

Your pelvis serves as the center of mass of your body, and it is primarily an attachment where your upper body muscles join the lower body muscles. Uneven hips may cause contractions in you spine, as it tries to take the pressure off from your hips. In turn, this limits your rotational movements in your hips as well as upper body. Stiffness in your pelvis may cause hip and back pain, and even cause injury in your spine. Pelvic rotations can be extremely helpful in loosening up this stiffness, and making your body more easily flexible. Read this oneHOWTO article to find out what the benefits of pelvic rotations are.

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Work out muscles

When you do pelvic rotations, primary areas that are affected include your abs, rectus abdominus, obliques and transverse abdominus. In addition, secondary groups of muscles are also affected, such as the glutes, deltoids, quads, abductors and rhomboids. All these muscles become active, stiffness loosens out, and your body becomes more flexible than before.

Improve your performance

Pelvic rotation exercises give a nice workout to your body’s oblique muscles group, due to which a lot of power is added to your rotational movements. If you are involved in dancing or a sport like golf or shot put, you can significantly improve your performance by strengthening your swing through these pelvic rotations. In addition to that, your back and abdominal muscles also become stronger, due to which most of the pressure is lifted off your spine, thus keeping it safe.

What Are the Benefits of Pelvic Rotations - Improve your performance

Help in dealing with Scoliosis

Scoliosis is a devastating health condition in which the patient’s spine gets curved to an angle of 10 to 45 degrees, sometimes even 80-90 degrees. People suffering from this condition usually have to go through an operation in which surgeons insert steel rods along with their spine with an aim to keep it straight and supported. According to a recent study, pelvic rotations can be helpful in stopping further curving of the spine, and even correcting of the spine that has curved to as much as 40 degrees. Major cause of scoliosis is asymmetric development of the thoracic muscles. Pelvic rotations can actually be helpful in bringing improvement in the weaker sides of these muscles.

What are the best pelvic rotation exercises to do?

There are a number of pelvic rotation exercises that can help you gain all these benefits and much more. Some of them are:

90-90 hip rolls

In this exercise, you will move your pelvis while keeping your upper body still. This will be helpful in strengthening your spine and abs. To do this, lie on the floor, bend your hips and knees at 90˚, keep arms out to your sides and face up the palms. Place a rolled towel or foam roller between both your legs, and rotate your pelvis slowly towards your left. Go as far as you can while keeping your shoulder touching the ground. Now, rotate to the right the same way. Repeat 10-15 times on each side.

Hip twists

In this exercise, your lower back to outer thigh part will get a nice stretch all the way. Lie straight on the floor with your arms out on the sides. Bend the right hip and leg, and place your left ankle on the right knee. Now push away the left knee for the body without using a hand. Roll your left foot and lower it down to the ground. Hold this position for 10 seconds and feel the stretch. Repeat on other side.

Hip circles

In this exercise, you rotate your hip joints in circles while keeping your upper body still. Stand straight and place your hands on a wall or chair for support. Lift up one left and bend your hip and knee at a 90˚ angle. Now start moving your leg in clock-wise direction and repeat 10 times. Then rotate in anti-clockwise direction and repeat 10 times. Begin with small circles and slowly increase their size. Make sure to keep your torso and spine still while doing the exercise.

What Are the Benefits of Pelvic Rotations - What are the best pelvic rotation exercises to do?

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