Lying pelvic tilts

This exercise is designed to help you discover body awareness in the hip and pelvis area —which is responsible for many everyday movements like climbing stairs and maintaining your balance. And this stretch not only warms up the muscles around the pelvic girdle but also helps you find and maintain neutral spine.
To do this exercise, follow these steps:

1. On a comfortable surface such as a carpeted floor or a stretching mat, lie on your back with your knees bent and your feet flat on the floor or mat.
2. Inhale deeply and as you exhale, tip your pelvis upward so you feel your lower back gently pressing against the floor. Keep your upper body relaxed and tension free. Focus on moving only your pelvis.
3. Release back to neutral spine.
4. Repeat this exercise eight to ten times.

A few do’s and don’ts for this exercise:

• Do keep your upper back on the floor.
• Do keep your neck and shoulders relaxed.
• Don’t squeeze your buttocks when you tilt.