KNEELING PELVIC TILT

KNEELING PELVIC TILT

• This exercise helps to improve poor posture and lower lumbar pain.

• It is also recommended as an alternative for the supine version of the exercise (SUPINE PELVIC TILT) especially after the first trimester of pregnancy because lying supine may interfere with the blood supply to the fetus.

1. Go down on all your four limbs as shown above with your hands under your shoulders and your knees under your hips, your back in a neutral position, and inhale deeply
2. Exhale and pull your abdominals in tight, and draw in your bellybutton towards your spine. With one fluid motion, try to reverse the curve in your lower back, tilting your hips.
3. Inhale and exhale as you do the movement, feeling the pull and push of the moves deep within your core.
4. Start with 5 repetition for the initial few days and gradually increase the number once you feel comfortable or decrease in pain.