Perform 3 sets of 5 each day with 10 seconds rest between sets. When you can perform 10 pelvic tilts in a row with minimal use of your legs, progress to the next exercise.
Once we’ve engaged the lumbopelvic muscles by Drawing In, we can practice moving the hips and spine with these muscles engaged. This will start to build muscle memory, so the body is able to establish more control over the region when it comes to performing difficult or strenuous movements. This will help to reduce pain and improve function in other areas of the body that require control of the lower back and pelvis in order to function effectively.
Lie on your back with your knees bent and the soles of your feet resting on the surface you’re lying on. Place your hands on your hips, with the index fingers on the front of your pelvis, and the thumb wrapped around behind. Take a diaphragmatic breath. As you exhale, use the Drawing In exercise, your hands, and your legs to gently tilt the pelvis towards you.
Imagine the tailbone curling up off of the surface you’re lying on, followed by each segment of your spine up to the level of the belly button. When the tailbone and lower spine are curled off of the bed, gently roll them back down, one segment at a time, finishing with the tailbone.
• Arching the lower back. Keep the belly button low, close to the surface you’re lying on during this exercise to prevent the back from arching away from the bed. Arching the back will lead to activation of the low back extensors, instead of the abdominal muscles we are trying to target with this exercise.
• Cramping in the hamstrings. While cramp in the hamstrings is involuntary, it may mean that you are pushing too hard with the legs during this exercise. Try to emphasize the Drawing In exercise to tilt the pelvis, and relax the legs. If the cramp continues, regress to the Drawing In exercise until you are comfortable trying the pelvic tilt again.
You should be able to perform 10 consecutive pelvic tilts with minimal use of your legs before progressing