How to Do a Supine Pelvic Tilt | MedBridge

The Supine Pelvic Tilt is a fundamental exercise designed to enhance pelvic mobility and core stability. This exercise is beneficial for individuals recovering from lumbar compression fractures, aiming to improve lower back strength and flexibility.
Steps
1. Setup:
Begin by lying on your back with your knees bent and feet resting on the floor.
2. Starting Position:
Position your pelvis in a neutral position.
3. Execution:
Slowly tilt your pelvis forward, then back to neutral, and tilt it backward. Concentrate on moving only your pelvis during this exercise.
4. Return:
Return to the neutral position and repeat the tilting movements for the desired number of repetitions.
Key Points
• Proper Alignment: Maintain a neutral spine while performing the tilts.
• Controlled Movement: Move your pelvis slowly and with control to ensure effective muscle engagement.
• Focus on Muscle Activation: Concentrate on engaging your core muscles during the tilting movements.
• Breathing: Exhale during the tilt and inhale when returning to the starting position.
• Avoid Excessive Movement: Keep the movement isolated to your pelvis.
Benefits
The Supine Pelvic Tilt exercise helps improve pelvic mobility, core stability, and lower back flexibility. Regular practice can alleviate lower back pain, enhance posture, and support recovery from lumbar compression fractures. Strengthening the core muscles contributes to overall spinal health and function.
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