Pelvic Tilt and Lift

Core strength – people sometimes think that the term core strength means strong abdominal muscles. Actually, core strength not only means strong abs, but the back as well. There are many different muscle groups involved in keeping us upright and well-aligned. Practicing core strength produces good posture. This means that the vertebrae are sitting properly on top of one another and the nerves of the back (including the spinal cord and the nerve roots) are not being pinched or otherwise irritated therefore reducing or eliminating back pain and injury. Simply, strengthening the core means toning and lengthening the stomach, back, hip and leg muscles.

The Pelvic Tilt can help to tighten the muscles of the lower stomach and back. The Pelvic Lift can help to tighten the muscles of the lower stomach, back, buttocks and upper thigh.

Start with the pelvic tilt: Lie down on your back with your knees bent and your feet and head on the floor arms at each side. Engage your stomach muscles and tilt your pelvis down toward the floor. Imagine your lower back being pressed into the ground. Hold this position for 5-10 seconds and then relax. Repeat 5-8 times.

Next is the pelvic lift: Stay on your back with your knees bent and your arms to the side. Engage your stomach muscles and breathe. Lift your pelvis directly up to the sky until your chest hips and legs are lined up and not angled. Support this lift primarily with your feet that are firmly planted on the ground, but the lift should be coming from the raised pelvis. Check occasionally that the pelvis hasn’t sagged, keep it raised! Do not continue if you start to feel pain. Hold the lift for 20-30 seconds and continue breathing. Slowly lower your pelvis and relax. Repeat 3-5 times. As you become stronger try to lift the pelvis higher. Look up toward the ceiling during this exercise, since turning your head while your pelvis is lifted could possibly cause a strain.

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