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Standing Pelvic Tilt

The standing pelvic tilt is a good exercise to practice getting the core activated however, it has other benefits too.

Improved Core Activation: Engaging in controlled standing pelvic tilts can help activate and strengthen the muscles of the core, including the abdominal muscles and lower back muscles. This can contribute to better posture and spinal stability.

Awareness of Pelvic Positioning: Practicing standing pelvic tilts can help individuals become more aware of their pelvic alignment and posture. This awareness can translate to better posture habits in everyday activities.

Stretching Hip Flexors: An anterior pelvic tilt can help stretch and lengthen the hip flexor muscles, which can become tight and shortened from prolonged sitting or poor posture. Stretching these muscles can alleviate discomfort and improve hip flexibility.

Enhanced Lumbar Mobility: Controlled pelvic tilts can promote mobility in the lumbar spine (lower back), potentially reducing stiffness and promoting better movement patterns.

Potential for Pain Relief: Some individuals with specific conditions, such as hyperlordosis (excessive inward curve of the lower back), may find relief from discomfort by performing standing pelvic tilts to temporarily alleviate pressure on the lumbar spine.

Preparation for Exercise: Engaging in pelvic tilting exercises can be used as a warm-up activity before engaging in more intense exercises. It can help increase blood flow to the muscles and joints in the lower back and pelvis.

Postural Correction: For individuals with a posterior pelvic tilt (flattened lower back curve), practicing controlled standing pelvic tilts can help correct their posture by encouraging a more neutral alignment.

Muscle Activation: Engaging the muscles involved in pelvic tilting, such as the hip flexors and the gluteal muscles, can promote overall muscle activation and balance in the pelvis and lower back area.

It's important to approach standing pelvic tilts with caution and awareness. Excessive or incorrect tilting can lead to discomfort, strain, or exacerbation of existing conditions. Please do not continue with this movement if you feel any discomfort or strain through the spine.

Can you feel the core working with this exercise?

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