Part 3. Posterior Pelvic Tilt

Pelvic Tilt Series 1 2 3 4 5 6

Since posterior means toward the backside, a posterior pelvic tilt is when your pelvis is tipped backward, causing your back to round. Think of your pelvis as a bowl tipping backward. This is actually the position that many people sit in on a regular basis. Being in this position for long periods of time can put a lot of stress on the discs in the back, and predispose you to a herniated disc.

Here, we are using it as part of an exercise to wake up your core muscles and improve your proprioception which is basically knowing where your joints are in space (as discussed in the Intro.)

Remember: We are going for improved proprioception in this exercise, so do all motions slowly and thoughtfully. Move with attention. Don't push into pain. Less is more here. Be really subtle, and notice everything. This will improve the connections to your brain. This exercise is even better on an exercise ball.

Set up

  • Sit at the edge of your chair with your feet shoulder width apart.
  • Make sure to be sitting on your "sit" bones.
  • Let your spine lengthen and your head float.
  • Notice any pain or stiffness you are feeling.
  • Check in with each area of your body and see how it feels.

Posterior Pelvic Tilt

  • Roll back on your sit bones, allowing your back to round. Your pelvis is tilting backward or posterior.
  • You are going to repeat slowly and thoughtfully, but with each repetition notice the following areas:
    • Feel your breathing - where are you breathing into? Are you holding your stomach or letting your breath in and out freely?
    • Feel your chest and rib cage Are they moving?
    • Feel your hips. Notice the movement.
    • Feel the movement in your low back. Try to notice the individual bones moving.
  • Stop, rest, check how you are sitting. Does it feel different than when you started? Notice the improvements and focus on them.

You might notice a lightness, or some relaxation in the muscles. Your breathing might get deeper. Your pain might decrease. Or you might not notice any difference yet. Keep going!

Great! Go to Part 4 - Anterior Pelvic Tilt

1. Intro - 2. Sit bones - 3. Posterior tilt - 4. Anterior tilt - 5. Lateral tilt - 6. Pelvic Circles

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