pelvic tilt and lumbar lordosis

September 20, 2013 - 10:29am | 2 posts

moyer

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10 years 2 months ago

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09/20/2013 - 10:19am

pelvic tilt and lumbar lordosis

i would like some tips on how to do the pelvic tilt while not over-bending the lower back. i think i am bending the lumbar too much while trying to maintain a pelvic tilt. how can i isolate the pelvic tilt while keeping the lumbar "flat"

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June 8, 2016 - 10:23am | 1 post

Esther Gokhale

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09/10/2008 - 8:36pm

Yes, this is challenging.

Don't stick your bottom back to get the pelvic tilt. Rather develop your glutes (in glidewalking) and relax rectus abdominis (your 6-pack muscle) for the muscular compenent of this process.
Work on lengthening and stregnthening the upper lumbar spine and making that are very stable (Chapters 1, 2, and 5 in my book 8 Steps to a Pain-Free Back are about this)
Use stacksitting and side-stetchlying to cultivate L5-S1 curve.
Further mobilize L5-S1 in isolation from swaying by using the bolster exercise described here (don't begin with this).