Part 2. Proper sitting Posture:
How to sit on your "sit bones"

Pelvic Tilt Series 1 2 3 4 5 6

Before we can get into doing pelvic tilts, you have to learn proper sitting posture and be sitting on your sit bones. You should actually always sit on your sit bones, but it is so much easier to roll back on your tailbone... This is another discussion which you can learn about here...

Here is a postural exercise to find your sit bones, and learn proper sitting posture.

  • Stand and push your hand into the crease between your buttock and the back of your thigh.
  • Keep your hand in this location as you sit down on a hard chair. You should feel your sit bone on your hand.
  • If you don't, tilt you hips back and forth and you should feel it.
  • Now balance on your sit bones - you will be leaning much further forward than you usually do, and be sitting much taller.
  • Move all the way forward in the chair until you thighs are free of the chair, but you are still on your sit bones.
  • You are probably still leaning too far back, creating lots of work for your muscles. (See the image Sitting at attention above).
  • Now slowly rock forward on your sit bones - can you let some of those muscles go now?
  • Your final position will feel too far forward, because you are not used to it.
  • If you have a mirror, use it to evaluate your posture and compare it with the picture here. Start with short periods of time in this position until you get stronger.

Ok, remember how to do all that, because you will need it for the next part of the exercise.

Go to Part 3 - Posterior Pelvic Tilt

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

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