The most effective Clinical Somatics exercises to fix pelvic torsion
First, if you’re not familiar with pandiculation and why it’s the most effective way to release chronic muscle tension, I recommend that you read What is Pandiculation?
Second, it’s very important that you read the article How to Even out the Imbalances in Your Body. This article gives essential advice that you should follow when tailoring your daily Clinical Somatics practice to address the imbalances in your muscular patterns—which are significant in pelvic torsion.
Below I’ve listed the exercises from the Level One & Two Courses that are most helpful for releasing the patterns of muscle contraction present in pelvic torsion. This is too many exercises to practice every day, so pick and choose depending on which exercises you feel the most benefit from. If you’re just starting your Clinical Somatics practice, be sure to read Developing Your Own Daily Practice.
LEVEL ONE COURSE
Arch & Flatten and Arch & Curl: These exercises are the most basic movements in Clinical Somatics, and they work directly with the muscles involved in pelvic torsion. They allow you to release and regain voluntary control of the extensors of the lower back, the abdominals (which include the obliques), and the psoas.
Back Lift: Practice this more or only with the side on which your hip is tipped forward. To do this: If your right hip is tipped forward, turn your head to the left to practice the movement, and if your left hip is tipped forward, turn your head to the right.
Side Curl: This exercise releases the obliques, quadratus lumborum, and psoas major, which all play major roles in pelvic torsion. Practice this on both sides, and if you feel a significant imbalance, you can focus your practice more on one side than the other.
One-sided Arch & Curl and Diagonal Arch & Curl: These are two of the most important exercises to practice regularly if you have pelvic torsion. These exercises allow you to focus on the anterior and posterior pelvic rotation of each side of your pelvis independently. Notice the differences you feel between your right and left sides as you practice these movements, and try to learn from your more coordinated side.
Iliopsoas Release: This is an important exercise to practice daily. Your iliopsoas is likely tight on both sides, but if you find a significant imbalance, you can spend more time and focus working with the tighter side.
Hip Slides & Hip Raises: These movements allow you to release and regain control of your obliques, quadratus lumborum, and psoas major. They also allow you to focus on each side independently, and to learn from your more coordinated side.
Hip Rotation: While internal or external hip rotation is not a defining element of pelvic torsion, some of the muscles that rotate the hip are the same as those that flex the hip. So, working with releasing and regaining control of the hip rotators is another way to address the overactive hip flexors that are present in pelvic torsion.
Hip Circles: Once you’re very comfortable with Hip Slides & Hip Raises, you can start working with Hip Circles, an advanced movement that explores the natural movement that the hips make while walking and running.
LEVEL TWO COURSE
Pelvic Clock: This exercise allows you to develop fine control of the muscles that move the pelvis in various directions. Notice where during this exercise you feel more coordinated and less coordinated, and try to learn from your more coordinated side.
Proprioceptive Exercise 1: This exercise addresses both anterior and posterior pelvic tilt. Notice any differences you feel between your right and left side as you practice this movement.
Proprioceptive Exercise 2: This exercise addresses lateral pelvic tilt, which can occur along with pelvic torsion.
Standing Hamstring Release: This exercise releases the lower back in addition to the hamstring, so it is helpful for the side on which the hip is rotated forward.
Hip Directions: Practice this on both sides, and notice the differences between your two sides.
Quadriceps Release: Your rectus femoris (a quadriceps muscle) is one of the hip flexors that acts to tip the hip forward. So, you may find it helpful to practice this more or only on the side on which your hip is tipped forward.
Iliotibial Band Release: The iliotibial band is likely to be tighter on the side on which your hip is tipped forward, since the tensor fascia latae (which is located at the top of the iliotibial band) assists to flex the hip. So, you may find it helpful to practice this more or only on the side on which your hip is tipped forward.
Seated Hamstring Release: This exercise lengthens both the lower back and hamstrings, so you may find it helpful to practice this more or only on the side on which your hip is tipped forward.