Pelvic Tilt Exercise

A woman performs the pelvic tilt exercise.
A woman performs the pelvic tilt exercise.. Forgiss

Pelvic Tilt Exercise

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. If you're a beginner, you might try the exercise in the supine position (i.e.  on your back, with your knees bent.)  Doing this exercise against a wall adds challenge; if you're pregnant, consider trying it in the hands and knees position.

Difficulty: Easy

Time Required: 10 minutes

Instructions for the Pelvic Tilt Exercise

  1. Starting position-- Lie on the floor with your knees up/feet flat. (For the advanced version, stand against a wall.) The following body parts should be touching the floor or wall:
    • bottom of the feet on the floor (beginners) or back of heels (advanced)
    • backside
    • mid/upper back and shoulders
    • back of head
    Keep 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?  If so, then great, you are ready to go!
  2. Inhale.
  3. Initiate the pelvic tilt movement as you exhale. When you let your breath out, your abdomen should come toward your back. (This happens naturally during exhalation.) An effective pelvic tilt will utilize this leverage that is when the abdomen pulls in. Continue the pulling in, and allow that to tilt the bottom of your pelvis up. This will result in your low back gently stretching and reaching or actually touching the floor or wall. 
  1. Inhale to come back to start -- Allow the spine and pelvis to return to their original position while you take air in again. Note that movement in this phase takes less muscle work than the previous movement of bringing your low back to the floor or wall. 
  2. Be aware of how forcefully you do this movement -- Try one or two pelvic tilts to get the hang of it.  Then perform one to check your tension level. If you're using a lot of muscle tension, try to ease up on that.  You will likely still be able to complete the entire movement with reduced tension. 
  1. 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 socket, which are located at the top of your thigh bone, at the sides of the pelvis.) Because we want to work the abdominals in this exercise, try to ease any tension you may notice at the muscles that cross over the hip joints (the quadriceps). When performing the pelvic tilt, try to pull the pelvis from the abdominals, rather than pushing the from the butt.

What You Need:

  • A wall or some floor

Related: Do You Have a Tilted Pelvis?

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