My Workouts and exercise for the month: christmas routine 2010 > Pelvic tilts exercise 1
Pelvic Tilt 1. In this exercise lie on the floor with the knees bent, feet flat on the floor, you should be able to feel both the heel and the ball of the foot on the floor. The arms should be resting by your side and relaxed, with palms down. Note; the Pelvic Tilt is only a small movement. Breath in to prepare and as you breath out gently lift the bottom off the floor and drop the small of the back (lumber spine) onto the floor, flattening the back. Now breath in, breath out and lower the bottom back to the floor. During this exercise you should feel the abdominal muscles control the movement, encouraging the pelvic floor to engage.
Pelvic Tilts I have been asked several times why I use the pelvic tilts , I like to use a pelvic tilt to help encourage the muscles that support the spine to relax and help with the deep muscles of the abdominal area, also it helps with the pelvic floor and our breathing to improve by using the diaphragm correctly.
Keep the neck long and relaxed.
Your shoulders should be relaxed through out the movement.
The foot should be flat on the floor and you should be able to feel the heel and the ball of the foot evenly balanced through out the movement.
Stop if you feel any discomfort at all.
Action of the exercises
Breakdown of the Specific exercises.
The pelvic tilt
I think tilt is a very small movement are aims to lift the buttock muscles off the floor just to make sure to not too high hold the position and then gently lower the pelvis back down.
Bones that actually perform this movement is the ilium The uppermost and largest bone of the pelvis and is divided into two parts the body and the ala. The sacrum which is a triangular shaped bone which transmits the weight of the body and forms the posterior wall of the pelvis. It is formed by fusion of five sacral vertebra S1 to S5. The sacred articulates with the lumbar vertebra L5 superior, coccyx inferior and the iliac bones laterally. The lumbar vertebra are five the number of which else five is the largest yourself four and five that were looking to move when doing a pelvic tilt the two large kidney shaped Burns and long, thin transverse processes which contain facets which allow for the extension and flexion. The spinous processes are large, short and square. The muscles that affect this area are the multifidi
The origin are the sacrum and transfers processes of the C2 too L5 vertebra. And the insertion is that this spiniest processes of the vertebra superior to their origins.
The action is the extension and lateral flexion and rotation of the spine.