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.

Muscoli secondari

hip flexors
glutes

Indicazioni tecniche

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

Errori frequenti

Hunching shoulders forward
Rushing without breath coordination

Controindicazioni

Salta o adatta questo movimento se hai:

dolore lombare
Lesione lombare

Traduzione in corso — viene mostrato l'originale in inglese.