1Pelvic Tilts [Anterior / Posterior]
- 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.
2Ankle Eversion
- Sit with your legs extending in front of you and a theraband ties around your feet.
- Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them.
- Repeat as prescribed by your physiotherapist.