Practice and perfect the ability to pelvic tilt.
Lay on the floor facing the ceiling. Bend your knees so your feet are flat on the floor. Push your lower back down into the floor and tightening your tummy muscles so that feel your pelvis tilting backwards / downwards. Hold in that position. Now arch your lower back up off the floor and feel your pelvis tilting forwards / upwards. Hold in that position.
You should feel a gentle stretch in you lumbar spine, as well as your abdominal muscles working hard.
Hold for 5 seconds in each position.
Repeat 6 times in each direction (12 movements in total).
This exercise is particularly important for people who sit at a desk all day, spend a lot of time driving and people who do a lot of heavy lifting.
Introducing this exercise into your routine will improve the mobility of your pelvis and reduce the pressure on your lower back.
This exercise will help to relieve pain in your lower back, buttocks and hamstrings.
The injuries which would be helped by this stretch include:
All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.
This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on thr back of successfully prescribing exercises for thousands of patients so far.