The pelvic tilt tuck is a controlled movement that promotes pelvic mobility and awareness. By gently rocking the pelvis, it helps improve hip and lower back movement, reduce stiffness, and enhance posture. This exercise is commonly included in rehab for back or hip pain and as a warm-up to prepare the pelvis for functional activities.
- This is essentially the movement of rocking your pelvis.
- Lie with knees bent up in crook lying.
- Visualise widening or lengthening your sitbones towards your heels.
- This will create a small arch in your lower back.
- Do not allow your ribcage to elevate to achieve the movement – drive from the sitbones.
- Reverse the process by rolling in the opposite direction.
- Essentially as if tucking your tailbone under or drawing your sitbones together.
- Sustain as per Physiotherapist guidelines.
- You may find it useful to place your hands on your rib cage or on the front of your pelvis to get feedback of the movement occurring.