By learning to control your lower back and your pelvis, you are strengthening important neuromuscular connections and brain maps. Proving to your pain alarm system that your spine is designed to move.
If you want to build better body awareness and spinal health, mastering the pelvic tilt is a great place to start.
The Goal
The main objective of a pelvic tilt is to gently move your lower spine and pelvis independently of your upper body. We want to comfortably transition between two distinct positions:
Flexion (The Tuck)
Your lower back flattens or rounds, and your tailbone tucks under. This is also known as a posterior pelvic tilt.
Extension (The Arch)
Your lower back gently arches, and your tailbone tips back. This is an anterior pelvic tilt.
Finding Your Starting Level
Everyone’s starting point is different. You should begin with the position that feels the most comfortable and easiest for you to control.
The Golden Rule: Once you can do 10 smooth, pain-free repetitions in one position, you are ready to move on to the next level.
Level 1: Supine (Lying Down)
This is usually the easiest variation. Lie on your back with your knees bent and your feet flat on the floor. Use the floor as a physical guide to help you feel your lower back flatten against it (flexion) and lift away from it (extension).
Level 2: 4-Point Kneeling
Get onto your hands and knees. This position allows gravity to assist you. You can let gravity help you “drop” your belly into extension, and then actively use your core muscles to “pull” up into flexion.
Level 3: Sitting
Sitting introduces a bit more load to the spine while still keeping your base stable.
The Visualization: Imagine your pelvis is a bucket filled to the brim with water.
To arch your back: Imagine tipping the water out of the front of the bucket.
To flatten your back: Imagine tipping the water out of the back of the bucket.
Level 4: Standing
This is the most advanced variation. Stand up with your knees slightly soft. This requires the most motor control, as your entire body is now involved in balancing while you isolate the pelvis.
The Visualization: Imagine you have a head-torch strapped right to your belt buckle. Your goal is to make the beam of light move slowly up and down the wall in front of you.
To arch your back: Use your pelvis to make the light move down the wall.
To flatten your back: Tuck your tailbone under to make the light move up the wall.
Want to see these movements in action?
Check out the video demonstration below to make sure your form is on point.
