How to Fix Your Single Leg Imbalance

Today we're going to fix the single leg imbalance. If in your 18-second at-home broomstick squat test you had the single leg imbalance where one leg was tilting out more than the other and you were shifted, you have a single leg imbalance and we're going to fix it in this video in 3 moves. If you have no idea what I'm talking about, grab a broomstick, look in the description of this video and get your own evaluation to get rid of your pain now. For the rest of you, let's get started. The single leg imbalance is one of the most difficult to fix because your pelvis is literally twisted out of alignment. So you've got tight dominant tissue on one side pulling too hard, weak muscles on the other side not pulling hard enough, and then the opposite twisting your pelvis in the other way. So we got to kind of do a little mixture of everything. The first one we're going to do is a groin rocker stretch. So it's like your hip flexor lunge stretch, but you're going to open it up, to the side perpendicular. Point this knee behind you as much as you can, creating external rotation. So away from center, put your arm inside, kind of leverage it out a little bit. Keep your spine straight and perpendicular to the floor. You're going to push down, back and forth, just like so. Do about 10 of these each side. And once you've done those, We're going to have a second move to open up your hips. A lot of this is going to be hip openers. Go ahead. Now that you've done both sides, move on to our second movement. The second movement we're going to do is the greatest stretch ever, the ultimate, or I like to call it the Spider-Man because it looks like Spider-Man and I enjoy comic books. To set it up, start with your hip flexor lunge stretch. You're going to walk this leg out so that it's a diagonal line from your front heel to your back knee. Now from there, I'm going to post up with this opposite leg. I'm going to push this knee away from center 3 times. This is going to open up the hip capsule in the back, kind of like the loading up a spring. Once I've done that and I've got enough space from here to here, I'm going to drop my elbow down and stretch just like so. Now, this might be too tight for you. If it is, block it with a yoga block or some books just like so, so you can rest. If not, go ahead, get your stretch in, do 90 seconds and make sure you're doing both sides. Single leg in balance. Honestly, like you got to get a lot of flexibility through your hips. So make sure you're doing both sides. Keep this back knee back. And get yourself 90 seconds each side. Once you've done that, you should start to feel really, really opened up. We have one more movement to really top off the alignment of your hips. Go check it out. Last but not least, the pigeon stretch, one of my favorites to end with. Take your favorite decorative pillow and slap it on the ground. From there, you're going to line up your couch or your orange decorative chair and lay your calf flat. Lower yourself using your arms into the stretch. So you should have a nice angle here with your leg. Now this is the stretch. You don't have to do anything more than this. This is plenty. If you want to make it more stretch or more difficult, You can lean forward slightly at the waist, but don't bend over to the point where you're rounding your back. Rounding your spine isn't what you want to do, but you can, of course, squeeze your glute and tilt forward slightly to increase the stretch on that glute. I'll show you the other side. So just lean forward with a straight spine and you'll feel it out here in the glute. Now, just like anything else, once you've finished off your stretches, it's very important. Retest. Does your squat test look better now than it did before? Now, if it does, awesome, we're on the right track. But I want to make sure that you stay that way. To solidify all the work that we've done, make sure that you don't have the pain come back, which is the scariest part, you have to do strength training. You have to strengthen those opposite muscles that aren't pulling hard enough to hold everything in alignment. To do that, you have to take the next step of our reset protocol. Look in the description of the video and go do that now. Thank you.