Abdominal & Core Strengthening Exercises
Pelvic Tilt & Neutral Spine
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The Pelvic Tilt & Neutral Spine

Imagine the pelvis is continuous ring like the top of a bucket. Gently tip the bucket backwards, flattening your spine into the floor, imagine tipping water out of the back of the bucket.

Then gentle tilt forwards, imagine tipping water from the front of your bucket, you will feel the lower back arch slightly and the tail bone move towards the floor.

Neutral spine is the comfortable mid-point between the two tipping actions. Balance the bucket in the middle, the spine should not be too arched or too flat, leave a small gap between the mat and your back.

There should be a triangle from the tips of the hips to the pubic bone.

Physiotherapy, Injury Prevention & Fitness Recommendations:

Avoid stretching the muscle is cold.
Stop if the stretch / exercise causes pain.
Perform the stretch / exercise in a safe environment to avoid the risk of a fall or injury.
Recommended stretch for use within a warm-up or cool down.
As instructed by a skilled physiotherapist, the stretch / exercise  is beneficial for injury prevention, to aid recovery from specific injuries, enhancement of the injury healing process, elongates tight muscles, reduces soft tissue tightness and alleviates joint stiffness.

Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.

 

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