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.
Huvudmuskel: coremobilitySvårighet: 1/5
Sekundära muskler
- glutes
- lower back
Teknikledtrådar
- ✓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
Vanliga misstag
- ×Bending the knees in/out instead of tilting the pelvis
- ×Using your whole spine — only the pelvis should move; the rib cage stays quiet
Kontraindikationer
Hoppa över eller anpassa rörelsen om du har:
- svår bäckengördelsmärta
- symfyseolys (SPD)
Lokaliserad översättning pågår — engelsk fallback visas.