The Supine Posterior Pelvic Tilt (PPT) with Alternating Marches is a great exercise to improve core strength and stability while engaging your lower back and pelvis. This simple movement can help improve posture and alleviate discomfort from poor spinal alignment. Here’s how to perform it correctly:
Steps:
- Start Position: Begin by lying flat on your back with your knees bent and feet flat on the floor.
- Pelvic Tilt: Press your lower back firmly into the surface, ensuring there is no space between your lower back and the ground. This helps activate the posterior pelvic tilt (PPT) and engages your core.
- Leg Lift: Slowly lift one knee towards your chest while maintaining the pelvic tilt. Keep your lower back pressed into the floor. Hold this position for 2 seconds.
- Lower the Leg: Gently lower the raised leg back to the starting position.
- Alternate Legs: Repeat the same motion with the opposite leg, ensuring the movement stays slow and controlled throughout.
- Maintain Control: Focus on keeping your pelvis tilted and core engaged as you alternate legs. Avoid any arching in the lower back.
This exercise is excellent for building pelvic control, strengthening the core, and improving your overall posture. Repeat for a set of 10–15 alternating marches per leg.
By practicing this exercise regularly, you’ll notice increased stability and a better understanding of how to control your pelvis in various movements.