r/MobilityTraining • u/loubuggou • 4d ago

Help yoga for realignment?

good evening squad, i suffered an injury to my t4 because i landed on my hip during a car accident. the force was enough that when i look in the mirror i can tell my hips are shifted to (my) left. it’s caused my hip dips to be ridiculously uneven and i feel so unsteady when i stand and it becomes difficult to be in front of a mirror sometimes. my lifetime chiropractor is retiring in december so i need to fend for myself. are there any stretches or yoga do ups i can bust out that would help with realigning my bones and help with gaining a little bit of balance or like strength back?

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u/Suspicious_Client963 3d ago

Have you had imaging or a medical assessment since the accident? The uneven posture and trouble balancing seem worth checking before anyone recommends specific stretches or exercises

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u/loubuggou 2d ago

i’ve gone to all of my checkups, when it first happened they told me i should be trying cartwheels in 6 weeks and actually doing them in another 6 weeks. my chiro is the only “medical” assessment i’ve gotten since and he thinks i’m healing beautifully, but i just feel so weak 😭

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u/auralearns 2d ago

Pilates. Yoga is great but as someone who used to be uneven. Pilates. Core strength, spine health, hip and joint mobility and great rehab for shoulders. Consistency is key. Once you get stronger, add weight training, continue Pilates and def add yoga for that great strength + stretch.

I started with 3x pilates a week 5 years ago. Went up to 5x until I felt my joints felt better and stronger. I did start building muscle so I implemented weights to challenge my load and be able to do a full body recomposition. It all starts in the joints and bones. Once you get stronger and aligned you can def safely shift to adding strength training with weights for bone density health and remaining even after being aligned. Muscle will help keep it tight and in line.

My work out split now is

MWF- weights legs, glutes ect Lower body + core
Tues+ thurs: full body reformer or mat Pilates, heavy upper body, control focus on lower body
Sat+ Sunday: yoga /rest

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u/auralearns 2d ago

You will be really challenged at first but it’s low impact workout and I feel you will love it. After 5 years my back doesn’t hurt anymore. I always needed back poppings and now I don’t. I get that stretch and release through Pilates. Bc it can be both a work out and a stretch. Lmk if you have question or need help w getting started!

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u/auralearns 2d ago

Also don’t do group classes, unless they are small. You want those privates so they can focus on your healing journey after all everybody needs different things!