Posterior Pelvic Tilt

Equipment
Mat

Purpose

The pelvic tilt is a common core exercise that also provides a gentle stretch to the lumbar spine. This particular exercise is called a posterior pelvic tilt (vs an anterior pelvic tilt) because the top of the pelvis translates posteriorly with this movement.

Set up

Begin on your back on a mat. Bend your knees so that both feet are flat on the floor. Note the slight arch in your low back.

Movement

Tuck your pelvis so that the arch of your low back flattens into the floor and your belly button moves upward slightly towards your rib cage. Next, gently engage your abdominal muscles as you tilt the pelvis. Hold for 1-2 seconds. Relax to the starting position.

Tips

  • Do not use your feet to move the pelvis. Make sure the movement is coming from your lower abdominal muscles.
  • Do not force your spine to flex or curve as you tilt -- this should be a subtle movement with a focus on lower abdominal activation.
  • Do not force your spine into an arch at the end of the movement -- let it simply relax with a natural curve.
  • Relax your neck and shoulders as you perform this movement.
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