Establishing a Neutral Pelvic Position

The purpose of this lesson is to achieve a balanced position of the pelvis. Research has shown that the best pattern of deep muscle corset system-activation is achieved, when the pelvis is placed in a neutral position.

Exercise 1

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Thumbs and Fingers Position

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NPP - Neutral Pelvic Position

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Anterior Pelvic Tilt

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Posterior Pelvic Tilt

Lie on your back. Place your two index fingers on your pubic bone and your two thumbs on your hip bones. Slightly anterior tilt your sacrum (your pubic bone moves away from your fingers), then posterior tilt your sacrum (your pubic bone moves towards your fingers). Repeat this a few times. Find a position midway between these two positions, where your pubic bone and your two hip bones are on the same level. If they are not on the same level yet, move your pelvis, so that all 3 bones are on the same level.

Exercise 2

The same exercise can be done in sitting.

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Anterior Pelvic Tilt

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Posterior Pelvic Tilt

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Neutral Pelvic Position

 

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