Pelvic Tilt Exercise - Procedures and Precautions

Introduction

The pelvic tilt is an angle formed by the line running through the sacral endplate midpoint to the center till the bifemoral head and vertical axis. It is a position-dependent parameter. If a person's day-to-day activity involves more sitting, certain exercises need to be followed to prevent the occurrence of anterior pelvic tilt. Pelvic tilts are a certain form of exercise performed to strengthen the lower back muscles, usually the abdominals. It is a very good exercise for those seeking low back pain relief. These exercises are great as they give a little massage to the back.

What Is the Importance of Pelvic Tilt?

Pelvic tilt exercises along the sagittal plane are used to correct the lumbar spine alignment of patients with chronic back pain. A particular posture is seen to cause lower back pain. During the treatment of lower back pain, posture must be avoided.

How to Perform a Pelvic Tilt?

Pelvic tilt can be performed by

• Lying over the floor is called a supine pelvic tilt.

• Standing over the back to the wall.

• Seated using an exercise ball.

All these pelvic exercises are based on strengthening the core muscles. The most appropriate supine tilt is the anterior supine tilt, which can be performed by those who are postpartum. While performing the pelvic tilt, the person can lie on a firm bed, exercise mat, or floor.

How Is Pelvic Tilt Performed?

Here is how pelvic tilt is performed,

• The person should lie over the back with knees bent and the feet resting on the floor. In this position, the natural curve of the lumbar spine will lift the whole body off the floor slightly.

• At this position, the person should exhale and gradually rock their hips towards the head. While performing this, the lower back will start pressing into the floor.

• The person should maintain this position for some breaths. Once the person is ready, inhale and return to their normal position.

• This should be performed for five to ten reps.

What Are the Modifications That Can Be Done?

There are various ways to perform pelvic tilt exercises depending on the person's needs. This also includes fitness, goals, and comfort level. If the woman is pregnant or has any other condition and feels uncomfortable lying on the floor, the person can perform standing pelvic tilt exercises.

Standing Pelvic Tilt Exercise Can Be Performed As

• The person should place the back against the wall and lean slightly against it.

• The knees should be bent as the person inhales.

• The person should lift the pelvis away from the wall, while doing this, the natural curves of the lower back should be straightened; as such, it presses against the wall.

• After doing this, the person can return to a neutral position.

• This can be done in five to ten reps.

Kneeling Pelvic Tilt:

• Over a padded surface, kneel and get into position with the wrist aligned below the shoulder and the knees under the hips.

• In this position, breathe in.

• As the person exhales, the abdominals should be pulled upward while rounding the back and pressing into the arms.

• After this, the person can return to a normal position.

• This can be done for five to ten reps.

Seated Pelvic Tilt:

• The person should be seated over an exercise ball with the feet and shoulders apart, The core muscles should be engaged to stay balanced in the posture.

• Exhale as the tailbone gets tucked in as the person rolls forward over the ball.

• Inhale as the person presses the tailbone as the ball rolls away from the feet to return to the neutral position.

• This can be done for five to ten reps.

What Are the Common Mistakes Done While Doing a Pelvic Tilt Exercise?

Some common mistakes are

• The Person Forgets to Breathe: Proper form and focus on the core alone will not help to perform the exercise properly if the person forgets to breathe. In any form of exercise, breathing not only makes the person stay focused but also helps prevent injuries. At the same time, the body's muscles require enough oxygen to perform efficiently.

• When the Core Is Engaged Incorrectly: When the abdominis muscle is involved, the person should stay focused and involve the muscle properly. The belly should not just be pushed in and out while exercising. Once the core is completely engaged, the deeper muscles, such as transverse abdominis muscles, get involved.

• Lifting the Pelvis: The buttocks of the person should be placed on the floor the whole time the pelvis tilt is being performed. Sometimes, the person may also move the pelvis in the wrong direction.

What Are the Safety Precautions Need to Be Followed?

As there are many forms of this exercise, it is one of the safe exercises many people can perform. Supine pelvic tilt needs to be avoided by those women who are pregnant and those who have certain conditions that may cause pain or discomfort. Some forms of pelvis tilt exercise are challenging, such as kneeling and sitting pelvic tilt, which can be performed by those who cannot perform supine pelvic tilt. The kneeling form of the exercise should be avoided if

• The person is recovering from a hand, wrist, or knee injury.

• Any recent surgery in the hand, knees, or wrist.

Standing [pelvis tilt needs to be avoided if the person has balance issues or knee injury. It is better to consult a doctor before starting any pelvis tilt exercise. Pelvis tilt exercise can be considered an ab workout, postpartum workout, or physical therapy.

Conclusion

Pelvis tilt exercises are performed as they help to deal with lower back pain. This exercise helps the person to stretch and strengthen the abdominal muscle and helps to strengthen the core. Different forms of pelvis tilt exercise are considered safe to be performed by anyone, but necessary precautions must be taken. Before starting this exercise, it is better to consult a doctor.