Standing Against-Wall Pelvic Tilt

Standing Pelvic Tilt Against Wall

Positioning:
1. Stand with your back against a wall. Ensure your heels are about a few inches away from the wall.
2. Your feet should be shoulder-width apart.
3. Align your head, upper back, and hips against the wall. Your lower back may naturally curve away from the wall, and that’s okay.

Movement Instructions:
1. Engage your abdominal muscles gently, pulling your belly button in towards your spine.
2. Tilt your pelvis slightly forward by pressing your lower back against the wall.
3. Hold this position for 5 to 10 seconds. Focus on keeping your shoulders relaxed and do not hold your breath.
4. Release the tilt and return to the starting position.
5. Repeat this movement for 10 to 15 repetitions, maintaining a controlled and steady pace.

Tips:
- Ensure your breathing is smooth throughout the exercise.
- You can place your hands on your hips or cross your arms over your chest for added comfort.
- Focus on the connection between your lower back and the wall for an effective pelvic tilt.