Supine Pelvic Tilt

PelvisLow BackPostureLumbar Motor Patterning
Written By David Song

SUPINE PELVIC TILTS

This is a motor control and patterning exercise that aims to give you individual control of your pelvis. The goal of this exercise is to learn how to tilt the pelvis back and forth without using your hips or upper back to compensate for the movement. Lie down on your back with your feet planted on the floor and knees bent to 90 degrees. You may place your hands on your pelvis to help visualize or assist this movement. Tilt the pelvis forwards to arch (extend) the lumbar spine without using your legs. Tilt the pelvis back wards to curl (flex) the lumbar spine.

Structures Involved:

  • Sacroiliac Joint

  • Lumbar Spine

  • Femoroacetabular Joint

Related Conditions:

  • Anterior Pelvic Tilt

  • Lower Cross Syndrome

  • Sacroiliac Joint Syndrome

  • Lumbar Facet Syndrome

  • Thoracolumbar Syndrome

  • Hip Spine Syndrome

  • Pseudo Sciatica

Related Exercises

Featured
Abdominal Breathing Kettlebell Dead Bug
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Breathing Kettlebell Dead Bug
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Breathing Dead Bug
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Abdominal Breathing Dead Bug
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Crossed Leg Diagonal Stretch
Pelvic Floor, Pelvic Health, Pelvic Stretching, Pelvis, Low Back Stretch, Erector Spinae, Quadratus Lumborum, Piriformis, Gluteus Maximus, Lumbar Flexibility, Lumbar Flexion, Lumbar Stretch
Crossed Leg Diagonal Stretch
Pelvic Floor, Pelvic Health, Pelvic Stretching, Pelvis, Low Back Stretch, Erector Spinae, Quadratus Lumborum, Piriformis, Gluteus Maximus, Lumbar Flexibility, Lumbar Flexion, Lumbar Stretch
Pelvic Floor, Pelvic Health, Pelvic Stretching, Pelvis, Low Back Stretch, Erector Spinae, Quadratus Lumborum, Piriformis, Gluteus Maximus, Lumbar Flexibility, Lumbar Flexion, Lumbar Stretch
Crossed Leg Forward Stretch
Pelvis, Pelvic Floor, Pelvic Health, Erector Spinae, Pelvic Stretching, Piriformis, Gluteus Maximus, Gluteus Medius, Hip Stretch, Hip, Back Stretch, Low Back Stretch, Lumbar Stretch, Lumbar Flexibility
Crossed Leg Forward Stretch
Pelvis, Pelvic Floor, Pelvic Health, Erector Spinae, Pelvic Stretching, Piriformis, Gluteus Maximus, Gluteus Medius, Hip Stretch, Hip, Back Stretch, Low Back Stretch, Lumbar Stretch, Lumbar Flexibility
Pelvis, Pelvic Floor, Pelvic Health, Erector Spinae, Pelvic Stretching, Piriformis, Gluteus Maximus, Gluteus Medius, Hip Stretch, Hip, Back Stretch, Low Back Stretch, Lumbar Stretch, Lumbar Flexibility
Frog Leg Belly Breathing
Breathing Technique, TVA, Abdominal Wall, Transversus Abdominis, Pelvis, Pelvic Floor, Pelvic Health, Hip Adductor, Hip Abduction, Hip Adductor Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Groin Stretch, Groin, Gracilis, Pectineus
Frog Leg Belly Breathing
Breathing Technique, TVA, Abdominal Wall, Transversus Abdominis, Pelvis, Pelvic Floor, Pelvic Health, Hip Adductor, Hip Abduction, Hip Adductor Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Groin Stretch, Groin, Gracilis, Pectineus
Breathing Technique, TVA, Abdominal Wall, Transversus Abdominis, Pelvis, Pelvic Floor, Pelvic Health, Hip Adductor, Hip Abduction, Hip Adductor Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adductors, Groin Stretch, Groin, Gracilis, Pectineus
Belly Breathing
Breathing Technique, Transversus Abdominis, Pelvis, Pelvic Floor, Pelvic Health, Abdominal Wall
Belly Breathing
Breathing Technique, Transversus Abdominis, Pelvis, Pelvic Floor, Pelvic Health, Abdominal Wall
Breathing Technique, Transversus Abdominis, Pelvis, Pelvic Floor, Pelvic Health, Abdominal Wall
Seated Pelvic Reset
Pelvis, Sacroiliac Joint, Core, Stability
Seated Pelvic Reset
Pelvis, Sacroiliac Joint, Core, Stability
Pelvis, Sacroiliac Joint, Core, Stability
Banded Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Banded Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Pelvic Twist
Posture, Mobility, Low Back, Pelvis
Pelvic Twist
Posture, Mobility, Low Back, Pelvis
Posture, Mobility, Low Back, Pelvis
Standing Pelvic Tilt
Pelvis, Posture, Low Back, Erector Spinae, Hip Flexors, Iliopsoas, Lumbar Spine
Standing Pelvic Tilt
Pelvis, Posture, Low Back, Erector Spinae, Hip Flexors, Iliopsoas, Lumbar Spine
Pelvis, Posture, Low Back, Erector Spinae, Hip Flexors, Iliopsoas, Lumbar Spine
David Song
Previous

Standing Pelvic Tilt
Next

Banded Bulb Grip Curls