Standing Pelvic Tilt
Standing with the hands on the hips, rock the pelvis forward into an arch and back into a tuck; the lower back moves through its range.
How to do it
Setup
Standing tall, feet hip-width, knees soft, hands on the hips.
Steps
- Tip the pelvis forward, the seat moving back into a small arch.
- Tuck the pelvis under until the lower back flattens.
- Keep the ribs and the shoulders still while the pelvis rocks.
Common mistakes
Moving the whole torso: only the pelvis rocks, the chest stays put. Bending the knees to fake the tuck: keep them soft but still. Jerking between the ends: rock slowly and smoothly.
Breathing
Inhale into the arch, exhale into the tuck.
