11-17-10, 02:39 PM | |
Join Date: Jan 2010
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I have a posterior innominates rotation on my left (SIJ issue) and hip dysplasia on the right. I do a lot of core strength exercises and also a lot of hip and lower back stretches. I am mostly stable now, but will still rotate when I sleep at night sometimes.
I do adjustments for my back first thing when I wake up in the morning and also after I exercise. I do not use the standard adjustment that most PTs will teach, but use one of the ones on this web page: http://thelowback.com/ These are designed to be done as maintenance so can be done more frequently. To tell if I am out of alignment, I lie on my back. If I can click my ankle bones together, meaning my legs are the same length, then I am aligned. If they are not lined up so can't be clicked, I do an adjustment. There are also times where the ankle bones line up, but it feels like my right hip is riding up. I will do adjustments for that as well. Tight muscles can really contribute. One thing that has helped me at times is the yoga pose called constructive rest. Normally you do this with your knees bent, feet on the floor, however, I use a modified version with my feet/calves resting on a chair and my legs bent at the knee to about 90 degrees. I will stay in that pose up to 10 minutes, but sometimes just a couple of minutes can be helpful. With my last bout of hip and knee problems I had to give up heels completely. My shoes only have a slight lift to the heel. I do not have clicking when I do regular planks, but can get it doing mountain climbers. Since it doesn't hurt, I ignore it, but I don't do them very often. When I was in PT they told me that generally if it doesn't hurt you don't need to be concerned. However, I had a time where my piriformis was snapping really badly and loudly that I was concerned that it would eventually hurt. I rarely have that anymore - it improved with strength and stretching. I guess a few times I've also had a snap in my lower back doing Warrior 3 pose - Jill Miller refers to them as free chiropractic adjustments. Again, it doesn't hurt so I'm not worried, but it is really strange when it happens. |
Tags |
back, back adjustments, back issues, back popping, bender ball, hips, si joint |
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