Pelvic tilt ant/post exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pelvic tilt ant/post )

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Name of exercise  Pelvic Tilt Ant/Post
Other names of exercise Pelvic tilt ant/post
Description of exercise Pelvic tilt exercises are designed to strengthen and stretch the muscles in the lower back and pelvis, helping to improve posture and alleviate pain. The anterior pelvic tilt exercise involves lying on your back with your knees bent and feet flat on the floor. You then tilt your pelvis forward, pressing your lower back into the floor and engaging your abdominal muscles. This helps to strengthen the muscles in the front of the pelvis and stretch the muscles in the back. The posterior pelvic tilt exercise is the opposite, where you tilt your pelvis back, lifting your lower back off the floor and engaging your glute muscles. This helps to strengthen the muscles in the back of the pelvis and stretch the muscles in the front. Regularly performing these exercises can help improve pelvic stability and reduce lower back pain.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, knees bent, feet flat on floor.
  • Flex low back so coccyx moves up toward ceiling.
  • Extend low back so coccyx moves downward toward mat.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Stronger core muscles
  • Reduced back pain
  • Better balance
  • Increased flexibility
  • Improved pelvic floor function
  • Improved hip mobility
  • Better spinal alignment
  • Reduced risk of injury
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Pelvic tilt exercises should be avoided in certain situations to prevent injury or exacerbation of existing conditions. These exercises involve flexing and extending the lower back, which can put strain on the muscles and joints of the pelvis and spine.One should avoid pelvic tilt exercises if they have a history of lower back pain or injury, as these exercises can aggravate the condition. Pregnant women should also avoid these exercises, as the growing belly can put extra strain on the lower back and pelvis.Additionally, individuals with osteoporosis, spinal stenosis, or any other spinal or pelvic condition should consult with a healthcare professional before attempting pelvic tilt exercises. It is important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Maintain proper form and alignment
  • Avoid over-arching the back
  • Engage the core muscles throughout the exercise
  • Breathe deeply and evenly
  • Start with small movements and gradually increase range of motion
  • Stop if you experience any pain or discomfort
  • Consult a doctor or physical therapist if you have any pre-existing injuries or conditions
  • Do not hold your breath
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • Low back pain
  • Pelvic floor dysfunction
  • Sacroiliac joint dysfunction
  • Hip pain
  • Sciatica
  • Pelvic organ prolapse
  • Pelvic girdle pain
  • Pregnancy-related pelvic pain
  • Urinary incontinence
  • Pelvic inflammatory disease (PID)

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    Frequently asked questions

     

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