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How to find pelvic neutral

Please click here to learn how the back works before reading the following.

Do not do the following if you have any back pain- you must see a Physiotherapist or Osteopath for a full assessment, diagnosis and guidance through the exercise.

Please click on the link to learn how to train your deep core muscles that help to hold pelvic neutral.

To watch our videos, please click here.

Step by step Exercise

  •  The easiest position to work this out is lying on your back with your hips and knees bent and feet flat on the floor. 

  • Flatten your back against the floor and visualise bringing your imaginary ‘tail’ between your legs without lifting your bottom. This is what is called ‘posterior pelvic tilt.’

  • Now roll your pelvis in the other direction, curving your back so that there is a gap between your lower back and the floor. This is ‘anterior pelvic tilt.’ 

  • You can now find pelvic neutral because it is 50% of the way between the two extremes.

  • Now stand up and try the same movement.

  • In ‘posterior pelvic tilt’ your bottom will be tucked in too far.

  • In ‘anterior pelvic tilt’ you bottom will be sticking out too far.

  • Find half way between the two and this is ‘pelvic neutral.’ If you struggle to find this position it is worth you seeing a Physiotherapist who can show you how to find it and give you exercises to maintain the position. If you are able to find pelvic neutral you can strengthen the muscles that enable you hold this position whensitting, standing and exercisingby doing things like Pilates and Yoga – or any kind of balance based exercise, as long as you are doing it in pelvic neutral!

Back To Exercises

Please note that although the advice and exercises provided are designed to assist your recovery they are not a replacement for seeing a Physiotherapist or Osteopath. It is essential that you always make sure you see your Doctor, Osteopath or Chartered Physiotherapist beforehand to diagnose your injury and guide you through recovery.

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