Pelvic Curl

oec:pelvic-curl

A supine mat exercise articulating the spine off the floor vertebra by vertebra into a bridge position and rolling back down with control.

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Also called: Pelvic Wave, Spine Curl, Articulating Bridge, Articulating Glute Bridge

How to do it

Lie on your back with your knees bent and feet flat on the floor, positioned hip-width apart.
Rest your arms straight along your sides with palms facing down and maintain a neutral spine.

Exhale and engage your deep abdominals to tilt your pelvis posteriorly, flattening your lower back into the mat.
Continue the roll by peeling your spine off the floor one vertebra at a time, pressing evenly through your feet.
Lift until your hips form a straight line from your shoulders to your knees, resting weight across your shoulder blades.
Inhale and pause at the top while maintaining glute and abdominal engagement.
Exhale as you reverse the movement, articulating your spine back onto the mat bone by bone from upper back to pelvis.

Exhale as you peel the spine upward, inhale to hold at the top, and exhale smoothly as you roll down vertebra by vertebra.

Lifting the torso as one rigid block instead of rolling sequentially through each spinal segment.: Initiate by flattening the low back and intentionally peel the spine off the floor one vertebra at a time.
Hyperextending the lower back and flaring the ribcage at the top of the bridge.: Stop lifting once hips align straight between knees and shoulders, keeping the abdominal wall braced.
Letting the knees splay outward or cave inward during the movement.: Maintain gentle inner-thigh tension to keep knees tracking directly over your second toes.

Do not roll onto your neck; keep your weight supported across the upper back and shoulder blades.

This record: CC-BY-SA-4.0.