Changing Up Pelvic Tilts

Pelvic tilts.  Performed on the back with feet flat on the floor, pelvic tilts are a basic, yet incredibly useful exercise for drawing awareness to the client’s pelvic region and the musculature that supports it.  While it’s a very simple movement, the pelvic tilt still can be difficult for clients with less body awareness.  For stronger, more experienced clients, though, this exercise can feel like down time (even though it’s not!).

Here’s a solution to the latter problem.  Add a tad more difficulty and deepen the abdominal work by performing pelvic tilts in a modified teaser.  With the client seated, legs bent to 90 degrees, hands behind the knees, feet flat on the floor, ask the client to find their longest and tallest neutral spine. Then prompt the client to maintain that axial elongation while tilting off the sit bones and lifting the legs to a tabletop position.

Once the balance point is reached at the back of the sit bones, cue the client to begin moving through the forward and back motion of the pelvic tilt.  The key with this version of the exercise is isolating the movement to the pelvis only.  Just like in the traditional version, you want only the pelvis to move.

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Remember that top hat cue from ages ago?  Reintroduce it here but alter the cue to encourage the client to maintain contact with the top hat throughout the exercise and not let the height of the head and shoulders change.

Try it yourself first while looking in the mirror – it’s an incredible challenge to maintain the height of the head and shoulders.  Not only do you feel intense engagement through the low abdominals and counterwork through the glutes, but the exercise is a great balance and stability challenge as well.

Take the challenge a step further by releasing the hands from the backs of the knees or even attempting pelvic tilts while is full Teaser!