As many as one in four women will experience some type of pelvic tilt in her lifetime, according to the National Institutes of Health.
If you’ve ever had your pelvic tilt, it can cause pain, pain with discomfort, or a combination of both.
But even if you don’t experience any pain, you may still want to look into your pelvic floor exercises to see if they’ll help.
If your pelvic area is tense, it may mean you need to work on your pelvic posture to relieve tension.
If it’s painful or uncomfortable, it could be a sign that something needs to be addressed.
If the pain is too much to handle, you might want to take a look at the exercises below.
Pelvic Tilt Exercise The most common pelvic tilt exercise is the Pelvic Tension, a series of seated and supine exercises that involve a wide range of body weight.
This exercise is great for your pelvic core because it forces your pelvic muscles to contract, allowing you to flex your hips and knees.
It also works your spine, which is often tense when you have a pelvic tilt.
It’s one of the reasons why many women experience pelvic tilt pain during the first few months of pregnancy.
How to do Pelvic tuck Exercise 1.
Start by sitting in a chair with your feet shoulder width apart.
Hold the chair at your ankles, with your legs folded over the back.
The pelvis is at its widest point.
Keeping your back straight, lower your legs slowly to the floor and then slowly lift them back up again.
Slowly lower your hips back to the starting position.
Repeat three times for the full range of motion.
Stand in a kneeling position with your knees bent at a 45-degree angle.
Bend your ankles at an angle, and reach out your hands toward the ceiling.
Bend the ankles at a 90-degree to 90-degrees angle, then lower them back down.
Repeat for the range of motions.
Stand with your arms in front of you.
Bend forward and lift your arms forward toward the floor.
Bend back and lift them backward.
Repeat the full exercise sequence, with each arm.
If needed, rotate your elbows slightly as you do this.
Climbing the Pronated Pads Exercise 1, 2, 3, and 4.
With each exercise, try to hold a 10- to 15-pound weight on your thighs.
Begin each exercise by kneeling in the chair.
Raise your feet up to a 10, then extend them toward the air.
Lift your knees slightly so your palms touch the floor with your palms facing down.
Bend them toward your sides, then lift your feet back to their starting position and repeat for the rest of the exercise.
If necessary, rotate the elbows slightly.