Pelvic tilt side-side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pelvic tilt side-side )

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Name of exercise  Pelvic Tilt Side-Side
Other names of exercise Pelvic tilt side-side
Description of exercise Pelvic tilt side-side exercise is a simple and effective exercise that targets the muscles in the pelvic region. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you will tilt your pelvis to one side, lifting your hip off the ground and contracting your oblique muscles. Hold for a few seconds before returning to the starting position and repeating on the other side. This exercise helps to strengthen the core muscles, improve balance and stability, and can also alleviate lower back pain. It is a great addition to any workout routine and can be modified to suit different fitness levels.
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.
  • Rock left side of pelvis upward.
  • Lower and rock right side of pelvis upward.
  • Lower and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=Nps1ZV4rRcs%26pp=ygUJI3RpbHRsZWdz

     

    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 Rotation
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Reduced lower back pain
  • Improved balance and coordination
  • Strengthened hip muscles
  • Increased range of motion
  • Improved pelvic stability
  • Enhanced athletic performance
  • Better overall body alignment

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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 side-side exercise should be avoided if you have any current or previous injuries to your hips, pelvis, or lower back. This exercise involves moving your pelvis from side to side, which can put strain on these areas and potentially worsen any existing injuries. It is also not recommended for pregnant women, as the shifting of the pelvis can be uncomfortable and potentially harmful for the baby. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional before continuing. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or if you have any underlying conditions that may be aggravated by it.

    • 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 technique throughout the exercise
  • Avoid over-arching the back
  • Engage core muscles to support the spine
  • Do not hold your breath, remember to breathe evenly
  • Start with small movements and gradually increase range of motion
  • Stop if you feel any pain or discomfort
  • Use a mat or soft surface to perform the exercise
  • Keep your neck and shoulders relaxed
  • Consult with a doctor or physical therapist before starting the exercise if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Sciatica
  • Scoliosis
  • Herniated disc
  • Low back pain

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    Frequently asked questions

     

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