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Exercise Ball Exercises - Pelvic Tilt
| Starting
Position |
- These exercise ball exercises require you to sit on
the exercise ball with a neutral lumbar posture. (How to Sit)
- Chest should be up, shoulder blades down and back,
and head back over your shoulders.
- Keep your feet flat on the ground shoulder width or
slightly further apart.
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| Action |
- Flatten your lower back by sliding your hips forward
on the ball.
- The ball should move forward slightly as you tilt
your pelvis.
- Keep your chest up and your head over your shoulders.
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| Prime
Movers |
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| Physio
Tips |
- The initial temptation is to slouch forward to
flatten the
lower back and move the ball. Be sure to keep your chest up the whole
time and allow your lower back and pelvic muscles to do the work.
- If you have difficulty with this, try the pelvic tilt
in lying.
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| Progression |
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 Hold the pelvic tilt position
for 5 seconds and repeat 5 times.
 Hold the pelvic tilt position
for 5 seconds and repeat 10 times.
 Hold the pelvic tilt position
for 10 seconds and repeat 10 times.
| Beginner |
Intermediate |
Expert |
Sit2
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