The Pelvic Tilt Back Exercise
The pelvic tilt is more than an exercise and it is the posture that you should learn and maintain as often as possible. The pelvic tilt reduces stress on the lower back, especially when you are sitting or standing.
Lie on your back with your knees bent and your head comfortably supported. You will probably notice a space between your lower back and the surface on which you are lying if you check with one hand.
HOLD 10 SECONDS
Squeeze your buttocks together, tighten your abdominal muscles, and raise your buttocks slightly off the floor until the small of your back is pressing flat against the surface. This is the pelvic tilt position. Hold this position for 10 seconds. Then relax completely. Notice how the curve in your back returns.
The pelvic tilt rotates your pelvic bone and decreases the curve in the lower part of your spine. The more you practice this exercise, the more natural the position will become. Do the pelvic tilt every time you think about it. That will hasten the day when your body begins to hold the position automatically
You may find it easier to do the pelvic tilt with your knees bent. Each day try straightening your legs a little more. Do not go beyond the point where the small of your back begins to lift away from the floor. Repeat the pelvic tilt two to five times.
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