Pelvic Tilt
Is the same movement as the Pelvic Rotation, adding Pandiculation.
Lying on your back with knees bent, feet on the floor and arms relaxed at your sides with palms up, begin to breathe slowly feeling your lower back expand to the sides and towards the floor.
Anterior Pelvic Tilt
Gently roll the top front of your pelvis away from your heart. Try to move to the end of your range of motion.
Sense and feel the front of your body lengthen and the back of your body shorten. Now focus of the shortened back of your body.
Tighten: Feel the lower back muscles. Gently try to tighten these muscles.
Focus: Concentrate on these tight muscles. Hold this mental connection with the muscle
Release: Slowly, very slowly relax the muscles you are focusing on. This relaxation will usually move the pelvis back to a neutral position. If the pelvis goes not move as you relax the back muscles then role the pelvis back to a neutral position.
Pause: Take a few slow breaths. Sense and feel what you have done. Let your brain save this experience.
Repeat this 3 times
Posterior Pelvic Tilt
Gently role the top front of your pelvis up toward your heart. Try to move to the end of your range of motion.
Sense and feel the back of your body lengthen and the front of your body shorten. Now focus of the shortened front of your body.
Tighten: Feel the abdominal muscles. Gently try to tighten these muscles.
Focus: Concentrate on these tight muscles. Hold this mental connection with the muscle
Release: Slowly, very slowly relax the muscles you are focusing on. This relaxation will usually move the pelvis back to a neutral position. If the pelvis goes not move as you relax the abdominal muscles then role the pelvis back to a neutral position.
Pause: Take a few slow breaths. Sense and feel what you have done. Let your brain save this experience.
Repeat this 3 times
