Pelvis Rotation Self-Assessment
Setup
1. Lie on your back on a comfortable surface (carpeted floor or mat -- avoid hardwood or concrete). 2. Feet flat, knees together, heels pulled as close to the buttocks as comfortable while keeping the whole foot flat. 3. Arms out to the sides at shoulder level, palms facing up. 4. Eyes and chin pointing straight at the ceiling.
Cueing
1. Keeping feet and knees together, let your knees fall to one side in a slow, controlled descent. 2. Stop just before the opposite shoulder would lift off the ground. 3. If you feel the knees wanting to separate (one going further than the other), stop just before they split. 4. The foot and low back on the side you are rotating away from will lift off the ground -- this is normal. 5. Return to center (knees pointing at ceiling = zero degrees). 6. Repeat to the opposite side. 7. Film yourself to verify compensations you may not feel.
Measurement
Zero degrees is the knees-together position pointing at the ceiling. Measure degrees of rotation to each side. Compare left vs right. Primary stop criterion: opposite shoulder lifting off the ground. Secondary: knee separation.
Modality
FAQ
What muscles does Pelvis Rotation Self-Assessment work?
Pelvis Rotation Self-Assessment primarily targets the Pelvis. It is classified as a professional-level assessment test.
How do you perform Pelvis Rotation Self-Assessment correctly?
1. Lie on your back on a comfortable surface (carpeted floor or mat -- avoid hardwood or concrete). 2. Feet flat, knees together, heels pulled as close to the buttocks as comfortable while keeping the whole foot flat. 3. Arms out to the sides at shoulder level, palms facing up. 4. Eyes and chin pointing straight at the ceiling. 1. Keeping feet and knees together, let your knees fall to one side in a slow, controlled descent. 2. Stop just before the opposite shoulder would lift off the ground. 3. If you feel the knees wanting to separate (one going further than the other), stop just before they split. 4. The foot and low back on the side you are rotating away from will lift off the ground -- this is normal. 5. Return to center (knees pointing at ceiling = zero degrees). 6. Repeat to the opposite side. 7. Film yourself to verify compensations you may not feel.
What equipment is needed for Pelvis Rotation Self-Assessment?
Pelvis Rotation Self-Assessment requires Assessment Kit. It is categorized as a Range of Motion assessment test.
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