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pelvic tilt and lumbar lordosis

moyer
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6 years 3 months ago
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09/20/2013 - 10:19am
pelvic tilt and lumbar lordosis

i would like some tips on how to do the pelvic tilt while not over-bending the lower back.  i think i am bending the lumbar too much while trying to maintain a pelvic tilt.  how can i isolate the pelvic tilt while keeping the lumbar "flat"

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59 min 12 sec ago
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09/10/2008 - 8:36pm

Yes, this is challenging. 

  1. Don't stick your bottom back to get the pelvic tilt. Rather develop your glutes (in glidewalking) and relax rectus abdominis (your 6-pack muscle) for the muscular compenent of this process.
  2. Work on lengthening and stregnthening the upper lumbar spine and making that are very stable (Chapters 1, 2, and 5 in my book 8 Steps to a Pain-Free Back are about this) 
  3. Use stacksitting and side-stetchlying to cultivate L5-S1 curve.
  4. Further mobilize L5-S1 in isolation from swaying by using the bolster exercise  described here (don't begin with this). 
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