Imbalance Assessment
Pelvic Balance Self-Check
A simple way to understand where your body feels uneven
Many people notice:
- One hip feels tighter than the other
- One leg feels stronger or more stable
- Standing or walking doesn’t feel even
This often comes from a pelvic imbalance — not damage, not injury — just the way the body has adapted over time.
The good news is:
You can gently check this yourself at home, and then use your Back Blueprint techniques to help bring things back into balance.
Below is both a video walk through of the process and text below for those that prefer to read … all outlined in simple easy steps!
How This Self-Assessment Works
This is not a medical test and nothing is forced.
You will:
- Gently move or stretch one muscle at a time
- Notice how each side feels
- Look for differences — tighter, easier, or harder
You’re simply asking your body:
“Does one side move differently from the other?”
That information tells you where to focus your Back Blueprint work.
Take Your Time
- Move slowly
- Stop before pain
- Comfort is more important than range
Small differences are enough to notice — you don’t need to stretch far.
The Self-Assessment Steps
1. Hip Flexor (Front of the Hip)
Why this matters
This muscle affects how much the pelvis tips forward.
How to check
* Lie on your back on a bed
* Gently bring one knee toward your chest
* Let the other leg relax
Notice
* If the relaxed thigh lifts or won’t drop easily → hip flexor tightness on that side
What it tells you
* A tighter side often means that side of the pelvis is pulling forward
* If the left knee to chest causes right thigh to rise up or not relax, then you have a RIGHT Forward Pelvis
2. Front of the Thigh
Why this matters
This muscle links the thigh to the pelvis.
How to check
* Lie on your side or tummy
* Gently bend one knee
Notice
* One side feels tighter or harder to bend
What it tells you
* Tightness here often goes with a forward-tipping pelvis on that side
3. Back of the Thigh (Hamstrings)
Why this matters
These muscles affect how the pelvis tips backward.
How to check
* Lie on your back
* Slowly lift one straight leg
Notice
* One side stops earlier or feels tighter
What it tells you
* A tighter side may be pulling the pelvis slightly backward
4. Buttock Muscle (Gluteus Maximus)
Why this matters
This muscle helps keep the pelvis steady when you walk and stand.
How to check
* Lie on your tummy
* Tighten your tummy gently
* Lift one leg just a little
Notice
* One leg feels harder to lift
* Or the lower back wants to arch
What it tells you
* That side may not be supporting the pelvis as well
5. Inner Thigh (Adductors)
Why this matters
These muscles help balance the pelvis side-to-side.
How to check
* Lie on your back
* Slowly let one leg move out to the side
Notice
* One side feels tighter
What it tells you
* Tightness can pull the pelvis sideways
6. Side of the Lower Back (Quadratus lumb)
Why this matters
This muscle can lift one side of the pelvis higher.
How to check
* Stand comfortably
* Slowly lift one hip toward your ribs
Notice
* One side feels shorter or tighter
What it tells you
* The pelvis may be sitting higher on that side
What to Do With What You Find
You don’t need to label or diagnose anything.
Simply ask:
- Which side feels tighter?
- Which side feels weaker or harder?
Then:
👉 Use your Back Blueprint techniques
👉 Focus on the tighter or less supported side
👉 Keep everything gentle
Many people notice:
- More even standing
- Easier walking
- Less tension
Sometimes straight away, sometimes gradually.
A Gentle Reminder
Your body isn’t wrong.
It has adapted over years of life, work, stress, and movement.
This self-assessment simply helps you:
- Listen more clearly
- Work more specifically
- Support your body with confidence
Left & Right Rotated Pelvic Imbalance
Self-Assessment Guide
Use this table after completing the muscle checks.
You are looking for patterns, not perfection.
Left Rotated Pelvic Imbalance
(Pelvis rotated forward on the LEFT, back on the RIGHT)
| What You Notice | What It Suggests |
|---|---|
| Left hip flexor feels tighter or leg won’t relax fully | Left side of pelvis pulling forward |
| Left front thigh tighter than right | Reinforces forward pull on left pelvis |
| Right hamstring feels tighter than left | Right side of pelvis pulled backward |
| Left buttock (glute) harder to activate | Reduced support on left side |
| Left inner thigh feels tighter | Pelvis drifting or rotating left |
| Right side of lower back feels tighter | Body compensating for left rotation |
Overall pattern:
The pelvis tends to rotate toward the left, creating uneven loading through the hips and lower back.
Right Rotated Pelvic Imbalance
(Pelvis rotated forward on the RIGHT, back on the LEFT)
| What You Notice | What It Suggests |
|---|---|
| Right hip flexor feels tighter or leg won’t relax fully | Right side of pelvis pulling forward |
| Right front thigh tighter than left | Reinforces forward pull on right pelvis |
| Left hamstring feels tighter than right | Left side of pelvis pulled backward |
| Right buttock (glute) harder to activate | Reduced support on right side |
| Right inner thigh feels tighter | Pelvis drifting or rotating right |
| Left side of lower back feels tighter | Body compensating for right rotation |
Overall pattern:
The pelvis tends to rotate toward the right, affecting balance and ease of movement.
Important Notes
Most people show a mix, not a perfect pattern
Small differences are enough to guide correction
This is information, not a diagnosis
👉 Use what you notice to guide your Back Blueprint daily correction, focusing gently on the tighter or less supported side.