SEATED PELVIC TILT EXERCISE

• 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?

1. 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.
2. 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.
3. Hold the position for 5 seconds, then release to return to the arched position that the starting position.
4. Repeat 5 times initially and as you become comfortable gradually increase the number of repetition but not more than 10.
5. Also, try to hold the position for a maximum of 10 seconds.