This exercise involves subtle spine and pelvis movement which helps to mobilise, strengthens the supporting muscles in the low back and core as well as help to alleviate lower back pain in some cases. It is also a common precursor to many other exercises.
Watch the video below to see how to properly perform the pelvic tilt exercise and follow along at home.
Instructions:
- Start by lying flat on your back on a comfortable surface, with your arms at your sides.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Engage the core by tightening your abdominal muscles. You can do this by pulling your belly button towards your spine or imagine bracing yourself to expect a strong punch to the stomach.
- Flatten your lower back against the floor by gently tilting your pelvis. Imagine rotating your hips slightly toward the front of your ribcage.
- Slowly relax your abdominal muscles and allow your pelvis to return to its natural, neutral position.
- Your clinician will advise how long to hold each position for as well as how many sets and repetitions to do.
Common Mistakes and Top Tips:
- Avoid tensing your buttock muscles or pushing with your legs. You should feel the movement come from the core.
- If you feel any strain in your lower back, make the movement smaller. The movement is subtle so there is no need to over-emphasise the tucking under of the pelvis or overarching.
- Ensure that you continue to breathe throughout the exercise.
