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.
Hauptmuskel: coremobilitySchwierigkeit: 1/5
Sekundäre Muskeln
- glutes
- lower back
Technik-Hinweise
- ✓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
Typische Fehler
- ×Bending the knees in/out instead of tilting the pelvis
- ×Using your whole spine — only the pelvis should move; the rib cage stays quiet
Kontraindikationen
Überspringe oder passe diese Übung an, wenn du:
- starke Beckengürtelschmerzen
- Symphyseolyse (SPD)
Übersetzung in Arbeit — englische Originalfassung wird angezeigt.