The Must Do "Pelvic Tilt and Lift"
At some point we have all experienced lower back pain. Yours could have been mild or in severe cases, in can be
debilitating. Aside from injury, most lower back pain can be attributed to weak abdominal muscles.
Ok ladies, for those of you that been pregnant you've probably heard of doing "pelvic tilts." For the men out there and the women who have not been pregnant, pelvic tilts are a strengthening exercise for the core muscles of the body. They are essential for staving off lower back pain. Of course as with any exercise program or utilizing an exercise for pain management, you should check in with your physician first.
Pelvic tilts are a small but very powerful exercise that engage the abdominals and provide relief for the lower back. Done daily, they can really make a world of difference to someone who experiences back pain. And for the lucky ones that don't have back pain, pelvic tilts can be a great preventive measure.
Once you've mastered the pelvis tilt. (You can check out my video tutorial below) you can move onto the pelvic lift which targets strength and flexibility in the Glutes and Hamstrings as well as strengthening the abdominals. Remember the pelvic lift is a more advanced exercise so you will only want to do these after being well versed in the pelvic tilt.
A few side notes. After viewing my video and trying these exercises yourself, if you're feeling it a lot in the top of your quadriceps you will want to bring your heels in closer to your buttocks, as well as lifting your toes to help make it more Glute dominant.
Check in with me next week and we will add a few elements to the pelvic lift to work the adductors (inner thighs). Happy Tilting and Lifting!