SHIFT Fit
Posterior pelvic tilt
Posterior pelvic tilt: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with knees bent and feet flat.
- Gently roll pelvis to reduce lower-back gap. Use a small movement without lifting hips. Release the tilt gently and let your pelvis return to its resting position.
- 2 sets × 4 reps; 60s rest between sets. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Use a small movement without lifting hips. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 4 reps; 60s rest between sets. | mat |
| beginner | 2 sets × 6 reps; 60s rest between sets. | mat |
| beginner | 3 sets × 6 reps; 75s rest between sets. | mat |
| beginner | 2 sets × 5 reps; 75s rest between sets. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Forcing the back to end range; holding the breath; moving abruptly. Exercise check: Use a small movement without lifting hips.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.