Pelvic Tilt Exercise

Muscles Involved:-

• Iliopsoas

• Erector spine

• Rectus femoris

• Quadratus lumborum

Targets: -

• Abdominal muscles

• Sacroiliac joints

• Lower back

Position:- Supine

Muscles strengthen:- Abdominal, Gluteus

• Pelvic Tilt exercise help to relieve your backache, hip pain, and knee pain

• This exercise helps to strengthen your abdominal muscles

• It also helps to tone your abdominal muscles and flat belly

• Pelvic Tilt help to improve your posture

• Pelvic Tilt exercise is highly recommended for those who have Sitting work

• This exercise will help your spine get in the correct neutral position

Step-by-Step:-

• Lie on the mat in Supine Lying

• Take a few deep breaths and relax your body and mind

• Bent your both knees (60-degree angle) and feet flat on the mat

• Flattened your lower back against the floor

• Try only move lumber spine

• Tighten your abdominal muscles and bend your pelvic slightly upward.

• Breath normally when you do this exercise

• Hold this position for 10 to 20 second

• Repeat this exercise 8-10 time

• Relax your body and take a deep breath.

Benefits:-

• This exercise will help your spine get in the correct neutral position.

• Strengthen your abdominal muscles.

• Stretches the muscles in your lower back.

Contraindications:-

• Avoid this Pose if you are pregnant for a few months

• Forgot about the breathing pattern

• Don’t try to feel your abdominal muscles

• Move you're pelvic too high like bridge pose