Posterior Pelvic Tilt
oec:posterior-pelvic-tilt
A supine core and mobility drill where the pelvis is tilted backward to flatten the lower back against the floor, activating the abdominals and glutes.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Supine Pelvic Tilt, Supine Posterior Pelvic Tilt, Pelvic Tilt Drill, Floor Pelvic Tilt, Pelvic Tilt Drill / Supine Pelvic Tilt
How to do it
Setup
- Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor, about hip-width apart.
- Rest your arms comfortably at your sides and allow your spine to settle into its natural resting curve, creating a small gap under your lower back.
Movement
- Engage your deep abdominal muscles and gently squeeze your glutes.
- Roll your pelvis backward toward your ribcage, pressing your lumbar spine completely flat against the mat.
- Hold the flattened, braced position for the intended duration while continuing to breathe shallowly.
- Slowly relax the contraction and allow your pelvis to rock forward back to the neutral starting position.
Breathing
Exhale as you tilt your pelvis and flatten your back into the floor, then maintain calm, shallow breathing during any isometric hold.
Cues
- Belt buckle to belly button
- Crush the floor with your lower back
- Gently squeeze the glutes
Common faults
- Pushing hard through the feet to lift the hips off the floor like a bridge.
- Keep your hips in contact with the mat; the motion is a subtle rotational tilt of the pelvis, not a hip lift.
- Holding your breath during the contraction.
- Maintain relaxed breathing into the chest or sides while holding the abdominal brace.
- Overusing the neck or tensing the shoulders.
- Keep the upper body, neck, and shoulders completely relaxed against the floor.
Safety
- Perform the movement gently and avoid forcing extreme lumbar flexion if you have acute disc symptoms.
Muscles
Joints
- Lumbar spine: Flexion
- Hip: Isometric stabilization
Details
- Movement
- Mobility drill, Anti-extension
- Modality
- Rehabilitation, Mobility
- Mechanics
- isolation
- Force
- static
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- none, not applicable
Related
- regression of Dead Bug
- regression of Hollow Body Hold
- regression of Supine Toe Tap
Sources
- wger: Posterior Pelvic Tilt, by Raj (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.