Posterior pelvic tilt
Postureeasyrepsno equipment
Lying on the back with the knees bent, the pelvis rocks backward so the small arch of the low back flattens onto the floor, using the lower abdominals and buttocks; it teaches control of anterior pelvic tilt and excessive lumbar lordosis.
How to do it
- Lie on your back with the knees bent and feet flat, arms by the sides; notice the small gap under the low back.
- Gently tighten the lower abdominals (and buttocks) to tilt the pelvis backward, so the low back presses flat onto the floor and the gap disappears.
- Hold 5 seconds breathing normally; shoulders, head and feet stay relaxed and still.
- Release back to the small arch. 10 slow reps; the movement is small, not a bridge.
Muscles worked
glutei, addominali