Pelvic Tilt

Description

How to Do Pelvic Tilt

1. 1
   Setup

   Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms relaxed by your sides.

2. 2
   Setup

   Ensure your spine is in a neutral position, meaning there's a slight natural curve in your lower back, not pressed flat or excessively arched.

3. 3

   Exhale as you gently flatten your lower back into the floor, tilting your pelvis upwards and engaging your abdominal muscles and glutes.

4. 4

   Inhale as you slowly release the tilt, allowing your lower back to gently arch and your pelvis to tilt forward, returning to the neutral starting position.

5. 5

   Continue this controlled rocking motion, focusing on the gentle articulation of your pelvis and lower spine through the posterior and anterior tilts.

Tips

• Synchronize your breath with the movement; exhale as you flatten your back (posterior tilt) and inhale as you return to the neutral or slightly arched position (anterior tilt).
• Keep the movement slow and controlled, focusing on the articulation of your pelvis rather than using momentum or excessive force.
• Actively engage your core and glutes; imagine pulling your belly button towards your spine and gently squeezing your glutes during the posterior tilt.
• The range of motion is small; avoid extreme arching or flattening of the lower back, aiming for subtle, precise pelvic movement.

Common Mistakes

• ×Arching excessively or forcing the back flat can strain the lumbar spine; instead, maintain a controlled, subtle movement within a comfortable range.
• ×Using momentum from the legs or torso rather than isolating the pelvic movement diminishes effectiveness; focus on engaging your core and glutes to initiate and control the tilt.
• ×Holding your breath can increase intra-abdominal pressure unnecessarily; ensure you breathe steadily, exhaling during the posterior tilt and inhaling during the anterior tilt.