This exercise is used in acute
lumbar pain for relieving pressure on the facet joints and gently stretching the muscles and
ligaments of your back, strengthening your core muscles, and improve your
posture.
But you should perform supine pelvic tilt on the floor first before starting this exercise and as you improve you
can try it.
Performing the pelvic tilt in
an upright posture, either standing or sitting can be harder, but using a Swiss
ball to perform this exercise, provides a helpful guide, as it will shift forward
slightly when you perform the movement correctly.
HOW TO DO SEATED PELVIC TILT ON SWISS BALL?
Sitting straight on a Swiss
ball, keep your feet parallel and hip apart from each other. Put your hands-on
your knees. Keep your back straight and
your spine neutral. Inhale deeply and slightly
arch your back.
Breathing out
forcefully, pull your abdominals in tight and draw them in towards your spine. With one fluid motion, tuck
your hips under your torso and roll the ball forward very slightly as you do, reversing
the curve in your lower back.
Hold the position for 5
seconds, then release to return to the arched position that the starting
position.
Repeat 5 times initially
and as you become comfortable gradually increase the number of repetition but
not more than 10.
Also, try to hold the position
for a maximum of 10 seconds.
0 Comments
Please comment if you have any doubt or to address an opportunity to improve