All-fours pelvic tilt
Spine . Core
On all fours, gently round and release the low back.
Use in a programExercise profile
Best forMobilityPostureRehab
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksSpine, Core
Recommended1-2 x 8-12 tilts
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A back-friendly pelvic mobility drill, comfortable in pregnancy.
- Setup
- Hands under shoulders, knees under hips, neutral neck.
- Common mistakes
- Dropping the head or over-arching the back.
- Easier
- Use a small, slow range.
- Harder
- Pair each tilt with the breath.
- Safety
- Pad the knees; stop if the wrists or back hurt.