Exercise 8: Pelvic Tilts

Exercise: Pelvic Tilts

(Called “Lying Pelvic Clock” in the video preview)

Purpose	Strengthens abdominal muscles and improves lower back flexibility.
Appropriate for Pain Level	6-8
Indications	Core engagement, lumbar motor control, postural retraining
Muscles Involved	Transverse abdominis, rectus abdominis, multifidus
Common Compensations	Engaging legs or arching thoracic spine

Instructions: Lie on your back with knees bent. Tighten your stomach muscles to press your lower back into the floor. Hold for 5 seconds, then relax.

Provider Tips

Avoid glute/hamstring compensation.
Cue small pelvic movement, not full spine flexion.

Clinical Rationale

Lumbar Mobility: encourages gentle flexion/extension of the lumbar spine while promoting segmental mobility without excessive strain. Reduces joint stiffness and soft tissue restrictions that may develop in the sub acute phase.
Core muscle activation and motor control: activates deep stabilizing muscles including transversus abdominus and multifidi which are often inhibited in patients with low back pain.
Postural Awareness and Pelvic positioning: enhances patient’s awareness for neutral spine positioning which is important to functional activities and future injury prevention. Can assist in correction of maladaptive postures (e.g. excessive anterior pelvic tilt or flat back).
Pain reduction: stimulates mechanoreceptors and decreases muscle guarding. Gentle movement promotes blood flow and tissues healing thus supporting recovery in the subacute phase.