Monday, September 5, 2011

Exercise of the week – Pelvic tilt


Pelvic tilt is a subtle exercise that focuses on the core and helps in relaxing the muscles in the lower back. Lie on your back with your knees pointed towards to the ceiling and the soles of the feet flat on the floor. You will be maintaining a neutral position (natural curvature of your lower back).

Now imagine if there is a bowl of water on your pelvis. You need to rock your hips gently so that the bowl of water is spilling towards your stomach. This will make your lower back press into the floor.

After couple of seconds come back to the neutral position.

Please note that you need to perform this exercise gently. Use mind body connection while performing this exercise. If you feel that you are experiencing a certain amount of tension, try to relax and perform this exercise in a subtle manner.
Beginner

This exercise can be performed on the floor at beginners level. The exercise can then be progressed to a seated position either on a Swiss ball or a chair. The advanced level would be in a standing position and your back to the wall.


Intermediate

Advanced



Performance meter
It is a very good preliminary exercise for those trying for low back pain relief. This subtle exercise helps in the lengthening and stretching the muscles in the lower back.


Frank Mapranny, 
HOD Fitness, 
Your Fitness Club.


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