Place your hands on both sides of the pelvis and tilt the left pelvis forward (Anterior Pelvic Tilt, APT) with the left hand while tilting the right pelvis backward (Posterior Pelvic Tilt, PPT) with the right hand. Then, the pelvis will rotate to the right.

Like this, Type 3 mainly occurs with the left pelvis tilting more forward than the right. However, it is not uncommon to see a reversed case with left PPT + right APT. If reversed, please do the opposite to the instruction of each exercise video in this program. For example, if the instruction says do more reps on the left leg -> do more reps on the right leg.

If the pelvis rotates more to one side (to the right for example), the upper body tends to rotate to the left, the opposite side, to maintain neutrality. If not, the body tends to walk to the right. However, unlike Type 1, the second compensation might not occur especially when the first compensation is not so strong. Please see the next post for more details regarding the difference between Type 1 and 3.

This twisting of the pelvis and spine can also affect the alignment of the neck or jaw joint. Only those who have experienced it will know that 'your neck is connected to your legs' is not just a saying. Therefore, various chain exercises are also essential in correcting twisted body types. A chain is a band that connects the muscles that are used together, typically anterior, posterior, and outer chains. (Picture below)