The Standing Hip Shift: Directly Addressing the Causes of Spinal Imbalance

Let’s choose a movement that directly addresses the problems associated with sitting

The standing hip shift addresses the following bio-mechanical shortcomings: 

  • It contracts the gluteus maximus which remains weak from lack of use in people who sit a lot. 
  • Reduces anterior pelvic tilt which is caused by stiffness in the hips and pulls your spine out of alignment at its base. 
  • Stretches deep core muscles and improves range of motion in the lower back. 
  • Strengthens and stretches the gluteus medius, improving hip mobility- stiff hips are a signal contributor to lower back pain associated with sitting. 

This exercise directly addresses musculoskeletal imbalances that result in back pain and dysfunction. But it can be a hard move to get the hang of- as always, be sure to check with a medical professional to ensure your body can handle this move without causing injury. 

How to perform the standing hip shift

Check out this youtube video for a good explanation of the movement. Remember that this movement may be hard for you to perform right at first. You can train your body into the movement by practicing it lying down and then scale up to standing by using a wall to support you as you try to maintain balance. Otherwise, the standing hip shift is a powerful movement for addressing the musculoskeletal imbalances that cause stiffness and pain. 

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Gregory Lind

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