How to Do Pelvic Tilts in Yoga for Back Pain

The pelvic tilt is an exercise composed of very subtle spinal movements that strengthen the supporting muscles in the lower back, especially the abdominals. They are a good preliminary exercise for those looking to relieve low back pain, and they feel good because they give a little back massage.

Pelvic tilts can be performed lying on the floor (pelvic bench press), standing with your back against a wall, on all fours, or sitting on an exercise ball.

Step by step instructions

The supine version is suitable for most people, including those who are postpartum. Learning this, the most basic variation of movement, is a good place to start:

You can lie on a firm bed, exercise mat, or on the floor if it is comfortable for you. When you do a pelvic tilt in this position, you are essentially doing the natural curve of your lower back.

It can be helpful to visualize the pelvis as a bowl of water; As you tilt your pelvis, imagine the water entering your belly.

Lie on your back with your knees bent and the soles of your feet on the floor. In this neutral position, the natural curve of your lumbar spine will lift your lower back slightly off the ground.

Exhale and gently roll your hips toward your head. As you do this, you will feel your lower back pressing against the floor.

Stay here for a few breaths. When you're ready, inhale and return to your neutral position.

Do 5 to 10 repetitions.

If you have balance problems or weight-bearing knee or foot injuries, avoid pelvic tilts while standing until healed.

As always, check with your doctor before starting or intensifying an exercise routine, especially if you have problems, injuries, or are recovering from surgery on your neck, spine, abdomen, or pelvis.

We hope you enjoy watching this video about yoga for pelvic floor

Source: Yoga With Adriene

 

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