Standing Pelvic Tilt
Improve lower back flexibility & core stability with the standing pelvic tilt! A simple exercise for a healthier spine.
Muscle Groups
Primary
Secondary
Instructions
Standing Pelvic Tilt (Back)
Positioning:
1. Stand with your feet shoulder-width apart.
2. Keep your knees slightly bent for stability.
3. Place your hands on your hips to help with body awareness.
4. Maintain a straight posture: head up, shoulders relaxed.
Movement:
1. Inhale deeply, allowing your stomach to relax and protrude forward slightly.
2. As you exhale, gently tilt your pelvis backward by tightening your abdominal muscles. Imagine trying to tuck your tailbone under you.
3. Hold this position for a moment, feeling a stretch in your lower back.
4. Inhale again, releasing the pelvic tilt and returning to a neutral standing position.
5. Repeat this movement for 10-15 repetitions, focusing on controlled and smooth motions.
Tips:
- Keep your movements slow and deliberate to ensure proper form.
- Avoid overarching your back; maintain a neutral spine throughout the exercise.
- This exercise is beneficial for improving lower back flexibility and core stability.