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Exercises for Self-Care:
Pelvic Tilt
Pelvic tilts are often recommended for developing support for
the low back, abdominals, sacroiliac joint and adjacent
structures. They are great for low back problems due to poor
posture and muscle atrophy, and provide a starting point for
spinal stabilization exercise programs. Pelvic tilts can be done in
several different positions. Beginners can try the exercise laying
on their back. Pelvic tilts against a wall are more challenging.
Pregnant women can do them on all fours.
Time Required: 10 minutes
1. Starting Position-- Beginners, lay on the floor with your
knees up/feet flat. In the advanced version stand against a wall.
The following body parts should be touching the floor or wall:
* soles of feet (beginners) or heels (advanced)
* backside
* mid/upper back and shoulders
* head
There should be a space between the floor or wall and your low
back, as well as your neck. Can you slide your hand between
your low back and the floor or wall? Great, then you are ready
to go!
2. Initiate the pelvic tilt movement first by inhaling. As you let
your breath out, your abdomen should come toward your back.
(This happens naturally during exhale.) An effective pelvic tilt will
utilize this leverage begun when the abdomen pulls in during
exhale. Just continue the pulling and see how far you can tilt the
bottom of your pelvis up. This will result in your low back gently
stretching and reaching in the direction of the floor or wall.
3. Inhale -- Allow the spine and pelvis to return to their original
position. This movement takes less muscle work than the
previous movement of bringing the low back to the floor or wall.
Most of the effort needed to return to the starting position
comes from breathing in. Just allow the body to come back to
where it began.
4. Be Aware of How Forcefully You Do This Movement -- After
you perform one or two pelvic tilts, and you understand what to
do, perform one just to check your tension level. If you find the
work to be tiring, go easier. Be gentle with yourself, this is not a
race. It's an opportunity for healing and strengthening. You
don't have to reach the wall the first time. Success is measured
by the progress you make each time you perform the pelvic tilt.
5. Specifically, Check the Tension in Your Hip Joints -- The hip
joints are located at the place where the legs connects deep into
the pelvis at the hip sockets. Because we want to work the
abdominals in this exercise, lighten up on the tension at the
front tops of the thighs (the quadriceps). When performing the
pelvic tilt, try to pull the pelvis from the abdominals, rather than
pushing the from the butt.
Pelvic Clock
Under Construction!
Pelvic Tilt
Pelvic tilts are often recommended for developing support for
the low back, abdominals, sacroiliac joint and adjacent
structures. They are great for low back problems due to poor
posture and muscle atrophy, and provide a starting point for
spinal stabilization exercise programs. Pelvic tilts can be done in
several different positions. Beginners can try the exercise laying
on their back. Pelvic tilts against a wall are more challenging.
Pregnant women can do them on all fours.
Time Required: 10 minutes
1. Starting Position-- Beginners, lay on the floor with your
knees up/feet flat. In the advanced version stand against a wall.
The following body parts should be touching the floor or wall:
* soles of feet (beginners) or heels (advanced)
* backside
* mid/upper back and shoulders
* head
There should be a space between the floor or wall and your low
back, as well as your neck. Can you slide your hand between
your low back and the floor or wall? Great, then you are ready
to go!
2. Initiate the pelvic tilt movement first by inhaling. As you let
your breath out, your abdomen should come toward your back.
(This happens naturally during exhale.) An effective pelvic tilt will
utilize this leverage begun when the abdomen pulls in during
exhale. Just continue the pulling and see how far you can tilt the
bottom of your pelvis up. This will result in your low back gently
stretching and reaching in the direction of the floor or wall.
3. Inhale -- Allow the spine and pelvis to return to their original
position. This movement takes less muscle work than the
previous movement of bringing the low back to the floor or wall.
Most of the effort needed to return to the starting position
comes from breathing in. Just allow the body to come back to
where it began.
4. Be Aware of How Forcefully You Do This Movement -- After
you perform one or two pelvic tilts, and you understand what to
do, perform one just to check your tension level. If you find the
work to be tiring, go easier. Be gentle with yourself, this is not a
race. It's an opportunity for healing and strengthening. You
don't have to reach the wall the first time. Success is measured
by the progress you make each time you perform the pelvic tilt.
5. Specifically, Check the Tension in Your Hip Joints -- The hip
joints are located at the place where the legs connects deep into
the pelvis at the hip sockets. Because we want to work the
abdominals in this exercise, lighten up on the tension at the
front tops of the thighs (the quadriceps). When performing the
pelvic tilt, try to pull the pelvis from the abdominals, rather than
pushing the from the butt.
Pelvic Clock
Under Construction!
®
