The pelvic tilt sequence forms the foundation to more complex stretching (and strengthening) exercises so it is critical to master these positions. Mastering these positions will prevent excessive spine and pelvic motion, and help ensure the stretch is occurring at the right areas. With pelvic tilts you can used the hip and trunk muscles to pre-position the spine and pelvis in the correct position. While performing the stretch, you can simply hold the position to stabilize the spine and concentrate the stretch at the correct regions. In most cases, you will feel a dramatic difference in the quality and intensity of the stretch when incorporating a pelvic tilt into the stretch sequences. It is worth noting that this practice is also supported by existing research, which shows adding a pelvic tilt to stretching exercises produces a greater increase in flexibility and range of motion, particularly with stretches for the legs and hips.
Quadruped Position
Begin on your hands and knees and slowly sag your back towards the mat – this is the anterior pelvic tilt position (figure 1).
Next, reverse this position and arch your spine toward the ceiling – this is the posterior pelvic tilt position (figure 2).
Slowly move between these two positions 10-15 times.
NOTE: While doing this try to concentrate the movement at the lower back by using your hips to initiate the movement. For example, as the back sags toward the floor you should feel your hips stick out behind you – and as your back flexes toward the ceiling, you should feel your hips tuck under your body. Pay attention to how these movements feel as they are the same movements you will use during the stretches.
Figure 1
Figure 2
Supine Position
Begin on your back with the knees bent and feet flat on the mat.
Slowly arch your back off the mat by contracting the muscles of your lower back. As you do this, you should feel your hips push into the mat and your lower back lift off of the mat. This is the anterior pelvic tilt position (figure 3).
Next, push your lower back into the mat by contracting your abdominal muscles. This is the posterior pelvic tilt position (figure 4).
Simply repeat this back and forth motion 10-15 times.
Figure 3
Figure 4
Standing Position
From a standing position, gently contract the muscles of your lower back in an effort to arch your lower back and tilt your pelvis forward in a clockwise direction (if viewed from the right). This is the anterior pelvic tilt position (figure 5).
Next, perform a posterior pelvic tilt by contracting your abdominal and gluteal muscles in an effort to flatten out your back and bring your hips back underneath your body. This is the posterior pelvic tilt position (figure 6).
NOTE: Keep in mind that these pelvic tilts are subtle motions so you should not expect to feel a great deal of movement. If you find your knees have a tendency to bend or your upper body leans backward or forward, this is a sign that you are trying to move too much or in an incorrect manner.
