Standing Pelvic Tilt

A dynamic stretching exercise that mobilizes the pelvis and lower back through anterior and posterior pelvic tilts.

Instructions

1. Stand with your feet positioned hip-distance apart and your knees slightly bent to keep them soft and responsive.
2. Gently tilt your pelvis forward and backward several times to establish a comfortable range of motion.
3. Continue this rocking motion, gradually increasing the range as your mobility improves.
4. Finish by holding your pelvis in a neutral position or in a slight anterior tilt as desired.

Tips

• Perform this movement slowly and deliberately to improve proprioception and control.
• Keep your shoulders relaxed and avoid tensing your upper body.
• Breathe steadily throughout, avoiding breath-holding.
• Repeat this movement frequently throughout the day, especially before or after workouts.
• You can perform this against a wall for feedback on spinal alignment if needed.