Common Problem Mobility Series - Low Back Pain 3

TA And Glute Pelvic Tilits

TA And Glute Pelvic Tilts:

1. Start laying on your back with your knees bent, feet flat on the ground, and arms down at your sides.
2. Begin by breathing in and arching your lower back up off the ground while keeping your shoulders, upper back, and butt on the ground.
3. Then, by engaging your transverse abdominal (TA) muscles, you’ll breathe out and push your lower back down to the ground.
4. While pushing your lower back to the ground, you’ll also squeeze your glutes to create a pronounced pelvic tilt.
5. Keep your transverse abdominals and glutes fired and squeezed tight for 3 seconds, then relax back to neutral.
6. Repeat for 15-25 repetitions.