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.
Músculos secundarios
glutes
lower back
Claves técnicas
1Move SMALL — 1-2 cm of pelvic motion, not a big rock
2Hand on the low back gives you feedback on which way you're tilting
3Breathe with the motion — exhale on the back-tilt
Errores comunes
⚠Bending the knees in/out instead of tilting the pelvis
⚠Using your whole spine — only the pelvis should move; the rib cage stays quiet
Contraindicaciones
Omite o modifica este ejercicio si tienes:
dolor severo de la cintura pélvica
disfunción de la sínfisis púbica (SPD)
Traducción en curso — se muestra el original en inglés.