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June 27, 2008

How To Do A Pelvic Tilt Correctly

Following my physical therapy appointment, one of the exercises I was assigned was pelvic tilts. I'd been assigned pelvic tilts before and was unimpressed with the results. Usually, most people believe that pelvic tilts involve rocking the hips back and forth, moving the pelvic crest first toward your feet (arching your back) and then toward your chin (flattening your back on the floor). The cycle of the exercise is usually performed about one per second.

This is the wrong way to do a pelvic tilt.

A true pelvic tilt requires contraction of the muscles around the pelvis. It was explained to me this way:
Tilt the pelvis toward the chin (flatten the curve of the low back to the floor). Suck your belly muscles toward your spine. Tighten the gluteal muscles as though you want to stop or prevent a bowel movement (gluteal squeezes)

We're not done yet.

My physical therapist wanted me to take the exercise one step further into the bridge position by lifting my hips up off the floor and straightening my torso like a plank. I am required to hold this pose for a slow count of five. This is the hardest exercise I have to do for strengthening my low back. It's quite a trick to stay in position and keep both the gluteal and abdominal muscles contracted throughout. After a count of five, I am to lower to the floor in a controlled way before I can relax.

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Posted by linda at June 27, 2008 9:50 PM

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