The supine posterior pelvic tilt (PPT) is an effective exercise for engaging and strengthening your core muscles, particularly your lower back and abdominal area. It can also help improve posture and relieve tension in the lower back. Here’s how to do it step-by-step:
Steps for Supine Posterior Pelvic Tilt:
- Positioning: Start by lying on your back with your knees bent and your feet flat on the floor. Ensure your back is in a neutral position to begin with.
- Flatten the Lower Back: Gently flatten your lower back into the floor by tilting your pelvis. Imagine pressing your lower back so firmly into the surface that you can’t slide a hand underneath.
- Hold and Engage: Hold this position for about 2 seconds. Focus on engaging your core muscles during the hold to ensure proper muscle activation.
- Release Slowly: Slowly release the tilt, returning to your neutral starting position. Keep the movement controlled, ensuring you don’t rush.
- Repeat: Perform this movement for several repetitions, focusing on breathing and maintaining control throughout each motion.
This exercise is great for improving pelvic alignment, strengthening the lower back, and helping with overall core stability.