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.
Glavni mišić: coremobilityTežina: 1/5
Sporedni mišići
- hip flexors
- glutes
Upute za tehniku
- ✓Move only the pelvis, not the whole spine
- ✓Breathe out on each tilt
- ✓Pause 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
- exercise_detail.contraindication_labels.lower_back_injury
Lokalizirani prijevod u tijeku — prikazan engleski fallback.