09/16/2025
🚨 Posterior Pelvic Tilt Protocol 🚨
If you feel like your pelvis “tucks under” and your low back flattens, these four drills can help retrain your hips and core:
1️⃣ Prone Press-Ups – Lie flat on your stomach with hands by your shoulders. Push your chest up, keeping hips on the ground. Take two deep breaths into your stomach, relax back down. Repeat 10 times.
2️⃣ Assisted Hamstring Stretch – Using a towel, belt, or strap around your foot, place a small towel roll under your low back. Lie back and gently stretch your hamstring. Deep breath in, slow exhale. Hold 90 seconds per leg.
3️⃣ Supine Leg Raise with Towel Roll – On your back with a towel under your low back to keep a slight arch. Bring one bent knee up, then extend your knee straight out. Inhale, exhale. 12 reps per leg.
4️⃣ Supermans – Lie on your stomach with arms out front. Lift your chest and legs off the ground, hold 2 seconds, lower slowly. 6 reps.
✨ Focus on smooth movement and deep breathing during the first three exercises.
⚠️ Disclaimer: These tips are for general educational purposes only and are not a substitute for personalized medical advice. If you’re in significant pain or have a medical condition, please see a qualified healthcare provider.
👇 Drop your next condition/topic in the comments and I’ll break it down with tips & tricks in an upcoming post!
