Pelvic Tilt Lower Back Exercise

Video Transcript

"The first stretching exercise is going to be the pelvic tilt which is going to help stretch out the lower back muscles. First thing you are going to want to do is be on your back. You can be on a bench or you can be in the floor. Then you are going to want to bend your knees so your feet are flat on the ground. Now you are going to want to tighten your buttocks and your abdomen flattening the small of your back against the floor. You are going to hold this for a count of five, slowly relax, and then repeat five times. This is a very subtle move. What you do not want is your hips and everything coming off the table. So we are going to come back down here. As I said, the trick is if you put your hand underneath your low back, you are going to feel it, there is a curve there. So the trick is you want to flatten that out so that if you just gently rock the pelvis you will feel the back flatten out. Another trick is you can pretend like there is an actual pole going through your hips here and what you want to do is rock back on the pole. So as the patient rocks back, that is the motion there. You are going to want to do five repetitions of this and eventually once you get a mastery of it you can move up in repetitions until you get to fifteen. Now we are going to move on to the next stretching exercise which is knees to chest."