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.
Músculo principal: coremobilityDificultad: 1/5
Músculos secundarios
- glutes
- lower back
Claves técnicas
- ✓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
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.