The Pelvic Tilt is one of the recommended exercises to treat Anterior Pelvic Tilt. An anterior pelvic tilt is when your pelvis is rotated forward, this forces your spine to curve. Can be caused by sitting all day working in front of the computer screen with no exercise at all. This can get you lower back pain, hip pain, develop incorrect posture, knee pain, and joint pain. It could also get worse because no physical activity leads to gain weight and other health problems.
This is a simple exercise that focuses on strengthening and stretching muscles of the core, is safe for most people, including beginners and those experiencing back pain.
The core is made up of many different muscles of the front, back, and sides of the torso. The pelvic tilt targets the Abdominal muscles, sacroiliac joints, glute muscles, and lower back.
Pelvic Tilt Step by Step
- Lie on your back on the floor with your knees bent.
- Place your arms on the side with your palms down for support.
- Flatten your back against the floor by tightening your abdominal muscles.
- Lift the lower back slightly off the floor and push your pelvis towards the ceiling.
- Hold for up to 5 seconds.
- Do 5 to 10 repetitions.
- Lift your glutes and push your pelvis towards the ceiling.
- Put your hands on the side palms down to help you stabilize your body.
- Do not lift your head or upper torso.
- Tilt your pelvis up and forward.
- If you work in an office use this exercise 3 times a week.
- Do not separate your feet too far apart.
- Make sure you do this exercise on a flat and safe surface.
The bridge pose in Yoga is a similar exercise, the difference is that on Yoga you stay on the pose for a few seconds then you transition into another pose. Learn more about the Bridge Pose in Yoga.
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