core·mobility

Seated pelvic tilt

Sit on the front half of a chair, feet flat. Tilt pelvis forward (arching low back) then back (rounding low back). Diastasis-safe core work that re-trains pelvic floor coordination.

Sporedni mišići

hip flexors
glutes

Upute za tehniku

1Move only the pelvis, not the whole spine
2Breathe out on each tilt
3Pause 2 seconds at each end position

Česte greške

Hunching shoulders forward
Rushing without breath coordination

Kontraindikacije

Preskoči ili prilagodi ovaj pokret ako imaš:

bol u donjem dijelu leđa
Ozljeda donjeg dijela leđa

Lokalizirani prijevod u tijeku — prikazan engleski fallback.

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