This is a basic move that must be mastered on the exercise ball in order to
translate what you learn on the ball into functional movement. By performing
the pelvic tilt on the exercise ball you learn how to dissociate pelvic
movement from lumbar movement and you become aware of the position of your
pelvis relative to your lumbar spine. If you don't know where your pelvis
sits relative to your lumbar spine then how do you know it's not in a
position vulnerable to forces that may injure it? |
If you are having difficulty with this movement, try it in lying. When lying on the floor face up with knees bent, picture your pelvis as a clock. Your belly button is 12:00 and your pubic bone is 6:00. Tilt your pelvis so that your belly button (12:00) moves toward the floor, and 6:00 moves away from the floor.
Try it on the ball by envisioning 12:00 moving back, and 6:00 moving forward. Then reverse the movement, pulling 6:00 behind.
Hold the pelvic tilt position for 5 seconds and repeat 5 times.
Hold the pelvic tilt position for 3 seconds and repeat 10 times.
Hold the pelvic tilt position for 3 seconds and repeat 30 times.
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