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

( Sitting pelvic tilts )

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Name of exercise  AROM lumbar pelvic tilt ant/post sit
Other names of exercise Sitting pelvic tilts
Description of exercise Sitting pelvic tilts are a simple and effective exercise that can help improve core strength and stability. To perform this exercise, sit on a chair with your feet flat on the floor and your hands resting on your thighs. Begin by tilting your pelvis forward, arching your lower back and pushing your chest forward. Hold this position for a few seconds, then tilt your pelvis back, rounding your lower back and tucking your chin to your chest. Repeat this movement for several repetitions, focusing on engaging your abdominal muscles and maintaining a neutral spine. This exercise can help improve posture, alleviate lower back pain, and improve overall core strength.
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 at table with back supported and knees at 90 degrees and feet flat on floor.
  • Place hands on on knees or table if desired.
  • Arch low back slightly.
  • Round low back by slouching.
  • 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 Flextion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved posture
  • Increased core strength
  • Reduced lower back pain
  • Improved flexibility
  • Strengthened pelvic floor muscles
  • Improved balance
  • Reduced risk of injury
  • Improved digestion
  • Improved blood circulation
  • Reduced stress and tension

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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

  • Sitting pelvic tilts are generally a safe and beneficial exercise for most people. However, there are certain situations where it may be best to avoid them. These include:Recent injury or surgery in the pelvic or abdominal area: If you have recently had an injury or surgery in your pelvic or abdominal area, it is important to consult with your doctor or physical therapist before attempting any exercises, including sitting pelvic tilts.
  • Pregnancy: Pregnant women should avoid sitting pelvic tilts, especially in the later stages of pregnancy, as it can put pressure on the abdominal muscles and pelvic floor.
  • Chronic back pain: If you have chronic back pain, it is best to avoid sitting pelvic tilts as they can put strain on the lower back.
  • Osteoporosis: People with osteoporosis or low bone density should avoid sitting pelvic tilts as it can increase the risk of fractures.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid sitting pelvic tilts as they involve movement of the head and neck.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine. If you experience any pain or discomfort during sitting pelvic tilts, stop immediately and seek medical advice.

    • Precautions

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

  • Maintain proper posture in chest and shoulders. Stop exercise if pain increases.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Spondylitis
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Herniated disc
  • Pelvic floor dysfunction
  • Pregnancy-related pelvic girdle pain
  • Postpartum pelvic pain
  • Urinary incontinence
  • Rectal prolapse
  • Constipation
  • Menstrual cramps
  • Endometriosis
  • Fibroids
  • Ovarian cysts
  • Interstitial cystitis
  • Prostatitis
  • Pelvic inflammatory disease
  • Coccydynia
  • Coccygodynia

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    Frequently asked questions

     

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