Pelvic Tilt or Imprinting

Pelvic tilt exercises engage the intrinsic core stabilizers, which means the core is engaged and the low back isn't overworked. The Basic Pelvic Tilt is an isometric hold that engages the core stabilizers intrinsically. Pelvic tilt exercises in the sagittal plane are commonly used to help people with chronic lower back pain (LBP) align their lumbar spine. One of the primary causes of LBP has been identified as a posture that supports lumbar lordosis. It's critical to limit the usage of the posture that causes lumbar lordosis while treating LBP. The lumbar lordosis is strengthened by anterior pelvic tilting, whereas the lumbar lordosis is weakened by posterior pelvic tilting. Exercises that include posterior pelvic tilting are frequently used in rehabilitation.

Local muscles may be linked to anterior and posterior pelvic tilting, according to research, and these local muscles govern motion in the pelvic sagittal plane. Patients with LBP may benefit from strengthening their local muscles to improve their lumbar alignment in the sagittal plane. In patients with excessive lumbar lordosis, training the transversus abdominis may be beneficial, whereas training the multifidus may be beneficial in those with less lumbar lordosis. Chronic low back pain patients have decreased proprioception in the pelvic area, are less movement-aware, and may have poor postural control. This raises the question of whether excesses of particular motions in postures or activities may predispose persons to LBP.

How to do:

• Lay on your back, knees bent, and feet flat on the floor in Neutral Spine (relaxed back muscles and natural curves, also known as "ladybug tunnel").
• Lift your pelvis and imagine "tilting" your pelvis back to flatten your back or "imprint" your spine as you exhale. Kegeling at this moment activates your transverse abs, the deepest section of your abdominals. These muscles are also referred to as pelvic floor muscles.
• Inhale deeply, then gently exhale, articulating your spine, rolling back down one vertebra at a time, flattening your back, and tilting your pelvis forward once again to return to your neutral spine.