Description

Body Mechanics – Pelvic Tilt Exercise

For lower back support, core awareness and pelvic balance

The Body Mechanics approach is based on precision rather than force. We work with the body slowly and gently, allowing muscles and joints to release and re-align naturally. The aim is not to force movement but to improve awareness and encourage better balance throughout the body.

Starting Position

• Lie on your back in a comfortable supine lying position (flat on your back).
• Bend both knees so your feet are flat on the floor, approximately hip-width apart.
• Allow your arms to rest comfortably by your sides.
• Keep your head in a neutral position with your chin gently tucked towards your chest.
• Relax your shoulders and allow your body to settle.

The Exercise

1. Take a slow, gentle breath in.
2. As you breathe out, gently tighten your gluteal (bottom) muscles.
3. Slowly tilt your pelvis backwards so your lower back gently flattens towards the floor.
4. Imagine your tailbone melting into the floor beneath you.
5. Hold the position gently for approximately 2–4 seconds.
6. Notice the gentle engagement around your lower abdominal muscles.
7. Slowly return to your starting position, allowing the natural curve in your lower back to return.
8. Relax and repeat.

Important Points

✓ Keep the movement small and controlled

✓ Move slowly and mindfully

✓ Breathe normally throughout

✓ Focus on quality rather than quantity

✓ Notice what you feel rather than forcing movement

✓ Stop if you experience pain

Recommended

Repeat at least 4 times, or as advised.

This exercise can be particularly beneficial:

• First thing in the morning to gently mobilise the lower back and pelvis.
• Before bed to release tension and encourage relaxation.
• During periods of prolonged sitting to help restore movement and awareness.

Body Mechanics Reminder

“Small, precise movements performed regularly can create significant changes over time.”

Remember, we are not forcing the body to change — we are encouraging it to move in a kinder and more balanced way.