Sitting pelvic tilt sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting pelvic tilt sidebend )

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Name of exercise  AROM lumbar pelvic tilt ant w/lateral shift
Other names of exercise Sitting pelvic tilt sidebend
Description of exercise The sitting pelvic tilt sidebend exercise is a simple and effective movement that helps to improve core strength and flexibility. To perform this exercise, sit on a chair with your feet flat on the ground and your hands resting on your hips. Begin by tilting your pelvis forward, arching your lower back and then slowly side bend to one side. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to strengthen the muscles in the lower back, hips, and core while also improving posture and balance. It can be easily modified for different levels of fitness by increasing the duration of the hold or adding resistance with weights.
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
  • Sit with back straight, knees at 90 degrees and feet flat on floor.
  • Place hands at sides, elbows toward the back.
  • Arch low back slightly.
  • Shift weight to one hip, back to center and to other hip.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion, Side Bend
    Type of Action Flexion, Sidebend, Rotation, Circumduction

    Benefits of exercise

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

  • Improved posture
  • Stronger core muscles
  • Reduced lower back pain
  • Increased flexibility
  • Improved balance
  • Better sports performance
  • Improved pelvic stability
  • Reduced risk of injury
  • Improved breathing
  • Improved digestion

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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

  • The sitting pelvic tilt sidebend exercise should be avoided if you have a history of lower back pain or injury. This exercise can put strain on the lower back and may exacerbate any existing issues. It should also be avoided if you have any current injuries or inflammation in the lower back or hip area. Additionally, if you have poor balance or stability, it may be difficult to perform this exercise safely. It is important to consult with a healthcare professional before attempting this exercise if you have any concerns or pre-existing conditions that may be affected by it.

    • Precautions

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

  • Stop exercise if you have shoulder, wrist or arm pain.

    • Helpful in Diseases

  • Ankylosing spondylitis
  • Osteoporosis
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Degenerative disc disease
  • Lumbar spinal stenosis
  • Sacroiliac joint dysfunction

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    Frequently asked questions

     

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