Standing pelvic tilt
Stand with feet hip-width, knees soft. Place a hand on your low back. Tilt the pelvis forward (arch the low back slightly) then back (flatten it). Small range, 10 reps. The 3rd-trimester-safe replacement for the supine pelvic tilt — same neural training without lying on your back.
Основен мускул: coremobilityТрудност: 1/5
Допълнителни мускули
- glutes
- lower back
Указания за техника
- ✓Move SMALL — 1-2 cm of pelvic motion, not a big rock
- ✓Hand on the low back gives you feedback on which way you're tilting
- ✓Breathe with the motion — exhale on the back-tilt
Чести грешки
- ×Bending the knees in/out instead of tilting the pelvis
- ×Using your whole spine — only the pelvis should move; the rib cage stays quiet
Противопоказания
Пропусни или промени това движение, ако имаш:
- силна болка в тазовия пояс
- дисфункция на симфизата (SPD)
Локализиран превод в процес — показан е английският fallback.