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.
Glavni mišić: coremobilityTežina: 1/5
Sporedni mišići
- glutes
- lower back
Upute za tehniku
- ✓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
Česte greške
- ×Bending the knees in/out instead of tilting the pelvis
- ×Using your whole spine — only the pelvis should move; the rib cage stays quiet
Kontraindikacije
Preskoči ili prilagodi ovaj pokret ako imaš:
- jaka bol zdjeličnog pojasa
- disfunkcija pubične simfize (SPD)
Lokalizirani prijevod u tijeku — prikazan engleski fallback.