The Quick and Easy Way to Assess Pelvic Alignment

The Quick and Easy Way to Assess Pelvic Alignment

The Quick and Easy Way to Assess Pelvic Alignment


Pelvic alignment is an important aspect of overall health that can affect your posture, balance, and even your ability to perform daily activities. It’s essential to assess your pelvic alignment to identify any asymmetry or misalignments that may cause discomfort or lead to serious injuries. Thankfully, there’s a quick and easy way to assess pelvic alignment that anyone can do at home without any special equipment.


  • Step 1: Find a wall and stand with your back against it, with your feet shoulder-width apart. Place your hands at your sides with your palms facing forward.
  • Step 2: Take a deep breath and exhale slowly. As you exhale, engage your abdominal muscles and tilt your pelvis backward, flattening your lower back against the wall.
  • Step 3: Check the alignment of your pelvis by placing your hands on the crest of your hips (where your hips stick out when you place your hands on your waist). If your pelvis is level, both crests should be at the same height. If one crest is higher than the other, this indicates pelvic misalignment.

If your pelvic alignment is off, you can perform this simple exercise to help realign your pelvis:

  • Step 1: Lie on your back with your knees bent and feet flat on the floor.
  • Step 2: Place a small ball, like a tennis or lacrosse ball, under your pelvis on the side that is lower.
  • Step 3: Relax and breathe deeply, allowing the weight of your body to compress the ball and gently stretch the muscles on the lower side of your pelvis.
  • Step 4: Repeat on the opposite side.

You can perform this exercise for a few minutes each day, and over time, it can help realign your pelvis and reduce any discomfort you may have.


Pelvic alignment is crucial to overall health, and it's important to assess and correct any misalignments. With this simple test, you can assess your pelvic alignment in just a few minutes. If you notice any misalignments, try the exercise mentioned above to help realign your pelvis. For more in-depth assessment and treatment, you can book an appointment with a Physiotherapist in Oviedo, FL like B Physical Therapy.

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