Postural Asymmetry (2) – The Pelvis

In the previous article, we explained why the human body naturally tends to rotate to the right and how this rotation manifests in posture and movement. Now we will focus directly on the area that plays a key role in this process—the pelvis.

A manifestation of the body’s rightward rotation is asymmetry in the pelvis, which the Postural Restoration Institute (PRI) refers to as the LEFT AIC pattern (Left Anterior Interior Chain).

What Is the LEFT AIC Pattern

LEFT AIC is a postural pattern in which the left half of the pelvis is shifted more forward (anterior tilt) and maintained in this position by a hyperactive muscle chain that PRI refers to as the Anterior Interior Chain.

This chain primarily includes:

• the diaphragm,

• the iliacus and psoas major muscles,

• the tensor fasciae latae,

• the vastus lateralis,

• the biceps femoris.

The result is a state in which the body is oriented more to the right and body weight is transferred predominantly onto the right lower limb. A typical sign is also a higher position of the right hip compared to the left, which is a direct consequence of this asymmetrical pelvic alignment.

Manifestation During Walking

The muscles belonging to the LEFT AIC chain are activated when we step forward with the left leg. This pattern allows:

• forward movement of the left side of the pelvis,

• unloading of the left lower limb,

• an efficient step with the left leg.

The problem arises when this chain does not switch off at the moment it should—namely when we step forward with the right leg. The body then remains “stuck” in a right-oriented position and is unable to activate the muscles that are crucial for stable support on the left side.

These muscles include:

• the left hamstrings,

• the adductors,

• the anterior part of the gluteus medius,

• the internal oblique abdominal muscles (m. obliquus internus abdominis).

Their task is to pull the left half of the pelvis back, allow its extension, and create stable support on the left leg.

Asymmetry Between the Left and Right Side of the Pelvis

In the LEFT AIC pattern, the two sides of the pelvis do not function in the same way. Each side has a different role—one is more “mobile,” the other more “stable.”

The left half of the pelvis tends to be more shifted forward and open. It is often found in greater flexion, external rotation, and abduction. In practice, this means that the left side is more mobile but less capable of creating firm support.

The right half of the pelvis, on the other hand, is more loaded and closed. It tends toward greater stability, internal rotation, and adduction. The right side therefore often assumes the primary role in supporting the body and transferring weight.

The result is a state in which the body prefers the right side as the supporting side, while the left side remains more in a “stepping” position. This is one of the main reasons why many people find it difficult to fully transfer weight onto the left leg and use it effectively during movement.

The Goal of Correction and How to Proceed

The goal should be to restore the ability to transfer weight onto the left side and alternate both sides according to the situation.

On the left side, the goal is to restore:

• internal rotation,

• adduction,

• extension.

This can be achieved through activation of:

• the hamstrings,

• the adductors,

• the internal oblique and transverse abdominal muscles,

• the anterior part of the gluteus medius.

On the right side, the goal is to restore:

• external rotation,

• abduction,

• flexion.

This can be achieved through activation of:

• the gluteus maximus,

• the obturator internus,

• the posterior part of the gluteus medius.

  
  

It is important to understand that the changes described above cannot be resolved by strength training simply by “strengthening the right muscles” on a given side of the body. Such an approach often leads to reinforcing existing compensations or creating additional layers of them.

Asymmetry does not arise primarily due to weak or strong muscles, but because the body has long been functioning in certain positions and movement patterns.

The true goal is to teach the body to reach positions in which the necessary muscles activate naturally—without overload and without compensatory strategies. Only then can real change occur in everyday movement.

This can be achieved through exercises that calm the nervous system and allow the body to shift into a more relaxed and functional state. Therefore, in these exercises we focus on:

• Gentle muscle activation—approximately at a level of 2 out of 10, without tension or pushing for performance.

• Proper breathing—the work of the diaphragm and the ability to expand the rib cage, which allows the pelvis to change its position and activate the correct muscle chains.

• Foot contact with the ground (or with a wall)—which helps the body adopt a new movement pattern and transfer it into walking and everyday movement.

Examples of Exercises

Below are two example exercises that illustrate work with the left and right sides of the pelvis in the context of the described pattern.

Right Sidelying Left Adductor Pullback is primarily focused on the left side of the pelvis and its ability to move more backward, inward, and into a more stable position.Left Sidelying Right Glute Max focuses on activating the right side of the pelvis and restoring its function in external rotation.

It is important to emphasize that these exercises serve only as an illustration of the principle of working with asymmetry, not as a universal solution. Every body is different, and therefore it is always necessary to start from a comprehensive analysis of the entire body.

If you want to learn how to work with asymmetries, you can try our Body Restoration Program, which is based on movement tests. These tests help you precisely identify your asymmetries and subsequently adjust your training program and exercise technique to suit your body.

RIGHT SIDELYING LEFT ADDUCTOR PULLBACK

Starting Position:

on your right side in a 90–90 position with hips and knees bent to approximately 90°. The head is supported to stay neutral and relaxed. Place a soft ball, pillow, or towel between the knees. Maintain contact of both feet with the wall—especially the inner heel and the base of the big toe of the top foot.

Execution:

Take a long exhale (5–10 seconds) to bring the ribs down under the ribcage. Gently pull the top knee backward (1) and slightly press downward (2) into the ball with about 2/10 effort. You should feel the inner thigh (adductor) of the top leg and the outer hip (gluteus medius). With each inhale, pull the top knee further back (1–2 cm) keeping the feet on the wall.

Possible Modifications:

If you feel TFL instead of the outer hip you try several modifications:

• Reduce the hip/knee angle from 90° to about 60°. • Move the top foot higher on the wall, even if only the inner foot stays in contact with the wall.

Common Mistakes:

• Activating the TFL instead of the glute medius.• Activating the TFL instead of the glute medius.

LEFT SIDELYING RIGHT GLUTE MAX

Starting Position:

Lie on your left side in a 90–90 position with hips and knees bent to about 90°. The head is supported to maintain a neutral neck. Place a pillow or rolled towel under the lower ribs to create a slight lift between the trunk and the floor. Feet are supported against the wall and elevated (e.g., with books) so that the knees sit slightly lower than the feet. Maintain awareness of both feet contacting the wall.

Execution:

During the exhale, pull the lower ribs back and down and create a gentle upward arc in the trunk, activating the left obliques. Maintain contact through the inner heel and the base of the big toe of the right (top) foot while slowly sliding the right knee forward (1) and slightly upward (2) without losing foot contact or left-side activation. Hold the position—you should feel the right glute max and the left obliques working simultaneously.

Common Mistakes:

•  Losing foot contact with the wall. • Lumbar extension and flaring of the ribs.