Скачать или смотреть Pelvic Tilts

Targets the deep core stabilizers, transverse abdominis, and lower abdominal muscles while improving lumbar spine awareness, mobility, and control of pelvic positioning.

Setup:
Position a yoga mat or exercise mat on the floor. Ensure you have adequate space to lie down comfortably with room to extend your arms by your sides.

Starting Position:
Lie on your back with knees bent and feet flat on the floor, positioned hip-width apart and comfortably close to your glutes. Allow your arms to rest by your sides, palms facing down. Your spine should be in neutral alignment with a natural curve in your lower back, creating a small space between your lower back and the mat.

Execution:
Gently engage your lower abdominal muscles and tilt your pelvis posteriorly by flattening your lower back against the mat. Imagine bringing your pubic bone toward your ribcage while keeping your glutes relaxed. Press your lower back firmly into the mat, eliminating the space beneath your lumbar spine. Hold this posterior tilt position briefly, focusing on the contraction of your deep core muscles. Then, release the tilt and allow your pelvis to return to neutral, recreating the natural curve in your lower back. You may also explore the anterior tilt by gently arching your lower back slightly, though the focus should be on the posterior tilt for most applications.

Return:
Slowly release the pelvic tilt and return your pelvis to the neutral starting position. Allow your lower back to return to its natural curve. Move with control and awareness between the tilted and neutral positions.

Repeat:
Perform 10-15 controlled repetitions, moving slowly between posterior tilt and neutral position. Focus on smooth, controlled movement and awareness of your pelvic positioning. This exercise can be performed multiple times daily to improve core awareness and spinal mobility.

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