The Answer
Practice and perfect the ability to pelvic tilt.
The Exercise
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.
The Stretch
You should feel a gentle stretch in you lumbar spine, as well as your abdominal muscles working hard.
The Duration
Hold for 5 seconds in each position.
The Repetitions
Repeat 6 times in each direction (12 movements in total).
But… Why?
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.
The Area
Introducing this exercise into your routine will improve the mobility of your pelvis and reduce the pressure on your lower back.
The Relief
This exercise will help to relieve pain in your lower back, buttocks and hamstrings.
The Injuries
The injuries which would be helped by this stretch include:
The Relaxation
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.
The Program
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.
You will be able to access the full program here on November 25th 2019.
Sean Flynn Physiotherapy 