Level 1 | Pelvic Tilts
Jon Grayson
How Often: 1-2 minutes at a time. Daily & often
Description: Lying on your back with knees bent up and arms placed around the pelvis to guide the movement. Slowly flatten the back to the ground/bed, then arch back up with control.
Sitting on the edge of a seat, with an upright posture. Using hands on hips to guide the movement, slowly tilt the pelvis by arching up and down at the back. Only go as far as your pain allows. Try to move further if pain and/or stiffness becomes easier.
On all 4’s, keeping hands under shoulders and knees under hips. Slowly arch the back up and down with control, into a ‘cat’ and ‘cow’ movement.
Top Tip: Imagine your pelvis is a bucket of water so that as you tilt you’re tipping water out the front and back.
Goal: Improve mobility and reduce pain/stiffness around the lower back and pelvis
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