This is one of the first movements I teach my rehabilitation clients, the ability to be aware of where their lower back is, what their spine is doing and how their posture can affect them is crucial.
Being able to tilt the pelvis forwards and backwards, enables them to find a neutral spine. Which in turn means that they have a greater ability of learning how to control their core and stabilise their pelvis.
Often lack of pelvic control contributes to back pain and injury. When I see clients, particularly women - they spend a lot of time in a lordotic position. (Where their lower back arches). This means that the core control is compromised, the hamstrings are put into additional load (as they often lock their knees out at the same time); causing pain elsewhere in the body – usually in the back or hips.
When I see clients that present in this way, the pelvic tilt is often where I start. The pelvis doesn’t just move forwards and backwards, but up and down, as well as help to control the adduction and abduction of the leg (moving in and out).
Often I start clients flat on the floor to teach this movement, but it can be done on all fours, standing, sitting and against a wall.
· Start laying on your back, with your knees bent, soles of the feet on the floor. Your lumbar spine will likely curve away from the floor in this position.
· As you inhale, arch your spine further away from the mat by tipping your hips towards your feet. (placing your hands around your hips will help you feel this movement)
· As you exhale you are going to move your hips towards your head – your lower back will then press into the floor.
· You can either continue to move the pelvis, in the rhythm of the breath or you can work on pressing your spine into the floor and holding the position for a few breaths.
Neutral spine is half way between arched and flat. This is where we want to start all our future movements from. Sometimes with clients who are overly lordotic – I will encourage them to flatten their backs slightly more until they develop the additional strength they require.
If you struggle with this movement, or feel like it is “stuck” or you cannot balance through your feet as you do this, why not send me a message to see if I can help?