Pelvic Tilts

Pelvic Tilts

Pelvic Tilts are a gentle and effective exercise that helps to strengthen the lower back and abdominal muscles while improving pelvic mobility and alignment. This exercise is often used in physical therapy and yoga routines to relieve lower back pain and enhance core stability.

How to Perform Pelvic Tilts:

1. Start Position: Begin by lying on your back with your knees bent and feet flat on the mat, hip-width apart. Place your arms alongside your body with your palms facing down.
2. Neutral Spine: Find a neutral spine position by allowing a small, natural curve in your lower back. Your pelvis should be in a neutral position, neither tilted forward nor backward.
3. Engage the Core: Engage your abdominal muscles by gently pulling your navel towards your spine. This engagement helps support your lower back and stabilize your pelvis.
4. Tilt the Pelvis: On an exhale, gently tilt your pelvis backward by pressing your lower back into the mat. This movement flattens the curve in your lower back and tilts your pelvis upward.
5. Return to Neutral: Inhale and slowly return to the neutral spine position, allowing the natural curve in your lower back to return.
6. Repetition: Repeat the pelvic tilting motion 10-15 times, moving slowly and with control. Focus on the movement originating from your pelvis and lower back, with minimal movement in your upper body.

Benefits:

• Strengthens Core Muscles: Engages and strengthens the abdominal muscles, promoting core stability and support for the lower back.
• Improves Pelvic Mobility: Enhances the mobility and flexibility of the pelvic region, aiding in overall movement and function.
• Relieves Lower Back Pain: Helps to alleviate tension and discomfort in the lower back by promoting proper alignment and movement.
• Enhances Posture: Supports better posture by encouraging the correct alignment of the pelvis and spine.
• Promotes Relaxation: Provides a gentle and soothing movement that can help to reduce stress and promote relaxation.

Incorporate Pelvic Tilts into your exercise routine to experience their core-strengthening and lower back-relieving benefits, promoting overall pelvic health and mobility.