Guide HEIGHTMAXXING FOR CLOSED GROWTH PLATES

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in this thread i will be discussing the lateral pelvic tilt and how fixing it can add 0.5cm to 2cm in functional height

what is a lateral pelvic tilt​

its when One side of the pelvis may appear higher than the other side. The tilt is named for the side that the pelvis tilts toward. Therefore, if the right side is higher, it is considered as a left lateral tilt.​

how to diagnose​

its fairly easy to diagnose though there are a few methods,the easiest one of them being just standing infront of a miror and place ur hands/fingers on the most prominant point of the bone and eyeball which hand is higher(though this only work for lean people).

if you're not lean to the point where you can see the bone do not worry there is another method to diagnose, its called mobility assesment test.
Lie on your back with knees/feet together and allow the knees to fall to one side, keeping shoulders down. Compare the range of motion; the side where it is easier for the knees to fall is typically the side of the tilt.​

what causes lateral pelvic tilt​

a lateral pelvic tilt can be caused by functional changes from muscular tightness, and structural problems resulting from a leg length discrepancy. The pelvis is likely to tilt in a lateral direction if there is unilateral hypertonicity or spasm in the low back muscles. This is particularly apparent with hypertonicity of the QL, because it is a primary lateral flexor of the lumbar spine.The QL muscle is susceptible to hypertonicity, since it is a postural muscle of the trunk. If tightness in the QL is markedly greater on one side than the other, it may have a tendency to pull the pelvis higher on the side that is tighter. The tightness may be the result of improper habitual postural patterns that have been adopted over time.​

how to fix it​

1. Reverse leg raises:

• Lie on your stomach with your legs resting on the ground and your forehead resting on your hands.
• Lift one leg while keeping your knees straight and gluteus muscles tightened. Do not allow the other hip to come up off the floor.
• Hold for 2 to 5 seconds, and then lower your leg.
• Do 12 repetitions.
• Switch legs.

2. Reverse standing leg raises:

• Hold onto a wall or the back of a chair for balance.
• Hold your body straight, tighten your abdominal muscles, and lift one leg off the ground behind you.
• Lift your leg straight behind you as high as you comfortably can without arching your back.
• Lower your leg until your toe is resting on the floor.
• Do 12 repetitions.
• Switch legs and repeat.

3. Hip hike:

• Stand sideways on a small step or box on the leg where the pelvis is higher (hold on to something if needed).
• Push down through your foot lifting the opposite pelvis as high as you can while keeping your spine straight.
• Hold this for 10 seconds and return to the starting position.
• Repeat 5-10 times or until you feel the leg you’re standing on fatigue.

4. Hip adduction:

• Lie on one side with both legs stretched out. Use your bottom arm to support your head.
• Cross your top leg over your bottom leg, placing the foot of the top leg on the floor in front of the knee for your bottom leg.
• Holding your bottom leg straight, lift it as far up as you comfortably can.
• Hold for 5 seconds, and then lower your leg.
• Do 12 repetitions.
• Switch sides.

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hope u enjoy

 

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