core·mobility

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.

Músculos secundários

glutes
lower back

Dicas de técnica

1Move SMALL — 1-2 cm of pelvic motion, not a big rock
2Hand on the low back gives you feedback on which way you're tilting
3Breathe with the motion — exhale on the back-tilt

Erros comuns

Bending the knees in/out instead of tilting the pelvis
Using your whole spine — only the pelvis should move; the rib cage stays quiet

Contraindicações

Ignora ou modifica este movimento se tens:

dor severa da cintura pélvica
disfunção da sínfise púbica (SPD)

Tradução em curso — versão inglesa em exibição.