You can simply and easily help your back at Home! Part 3

September 12, 2016

 

The Pelvic Tilt

 

Do the pelvic tilt to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat.

 

What Muscles Are Involved in a Pelvic Tilt?

 

Your transverse abdominis muscle (TA) are located deep in your lower abdominals and are the main muscles recruited while performing a pelvic tilt. To properly locate these muscles you need to find the bony prominence known as your anterior superior iliac spine (ASIS). This bone is found by laying supine (on your back) and feeling approximately 5cm below your belly button then to the left or the right approximately 5-6cm. Once found, place your fingers directly on the inside border of the ASIS and apply minor pressure and force yourself to cough. The muscle you feel jump up during this action is your transverse abdominis muscle. Once you are aware of the muscle you will need to recruit it will be easier to understand the technique behind pelvic tilt.

 

The purpose behind strengthening your TA muscle is to a avoid low back strain while performing exercises, heavy lifting, or doing day to day activities. When CORE muscles are weak and untrained the low back musculature has to work harder instead of working as a team with the CORE muscles to share the load. This causes unhealthy muscle imbalances and pelvic rotations changing natural body mechanics and posture, resulting in injury.

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