Pelvic Exercises

PELVIC TILT – STANDING

Start by getting into a 5 iron posture (your ball striking bent over posture). Cross arms over your chest and stabilize the thorax or torso. Now try and arch your back (stick your butt out) and then flatten your back (tuck your tailbone). THEN find the middle – or neutral. Do this 5 times.

CAT AND DOG

Start on all fours with thighs and arms perpendicular to the floor. First create a sway back, then round your lower back area (tuck your pelvis). Do this 5 times, holding in the neutral position. Use abdominal muscles throughout (cough muscle).

SUPINE PELVIC TILTS

On back, knees bent and feet flat on floor. Try to tilt the pelvis back and forth – arch and flatten back. Try to limit movement of chest and upper back. Use “cough” muscle.