Lying Shift Anterior Pelvic Hold

Positioning:

1. Begin by lying flat on your back on a comfortable surface, like a mat or carpet.

2. Keep your arms relaxed by your sides with your palms facing down.

3. Bend your knees and place your feet flat on the surface, about hip-width apart.

Movement:

1. Initial Position: Start with your hips, knees, and feet in line. The soles of your feet should be flat on the ground.

2. Pelvic Shift: Engage your core muscles by drawing your belly button towards your spine.

3. Hold Position: Slowly tilt your pelvis forward, so your lower back makes contact with the surface. Hold this position for 10-20 seconds, focusing on keeping your core engaged and breathing steadily.

4. Return: Gradually return to the starting position by relaxing your pelvic tilt and allowing your lower back to arch slightly.

5. Repetition: Repeat the pelvic shift hold for 5-10 times, ensuring to maintain control and proper form throughout.

Tips:

• Ensure your head stays relaxed on the surface and avoid straining your neck throughout the movement.

• If you feel any discomfort in your back, stop and adjust your position.