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The pelvis is the powerhouse of all movement for the spine. When the pelvis moves it dictates a response from the spine.

The sit bones are the bony processes that you can feel underneath your bottom. They are the drivers of movement not only for the pelvis but also a knock-on effect for the spine. Ability to roll the sitbones and lengthen the sitbones form the basis for our most fundamental movements- sit to stand, walking, running, climbing stairs etc. By driving our movement from our sitbones it helps reduce the stress on our spinal joints and allow your deep system muscles to facilitate movement.

The pelvis has four movements which help with our day to day mobility and the following videos will help you to gain confidence in those movements.


  • 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


  • It is extremely easy to cheat from higher up the spine
  • Try to visualise the movement coming from the sitbones and not from throwing the ribs forward
  • Take your time and breathe throughout the exercise- breathe OUT as you widen the sitbones and IN as you tuck your tail under
  • Think of it as a slow controlled movement
  • Stop if you feel pain or are unsure of the technique
  • If you are unsure, please speak to your physiotherapist