The client will place their heels on an platform, 6-12 inches off the ground, and push through their heels until a neutral position, where their heels, hips, and shoulders make a straight line, is achieved. The client will then tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking the belly button up to tilt posteriorly and pushing it out to tilt anteriorly.
To achieve the proper posterior pelvic tilt, the hips should have no change in elevation, rather a change in rotation. This is a very subtle integrated mobility drill where the posterior pelvic tilt is not as pronounced as others.
This should be a controlled movement and should not be any faster than it is shown. If injured, please consult with a health professional before doing this exercise.
This movement should be used to bring a client awareness and control of their pelvis so that they can keep their body in a more neutral position for other exercises. It may also bring some relief to lower back pain and discomfort.
This may be used as a warm up or cool down in a client's program.
Other variations include Standing Pelvic Tilt, Prone Posterior Pelvic Tilt, Supine Posterior Pelvic Tilt, Bent Supine Posterior Pelvic Tilt, Front Leaning Rest Posterior Pelvic Tilt, and Forearm Plank Posterior Pelvic Tilt.