Mat Pilates: Pelvic Tilt

Mat Repertoire

Warm Up:

Pelvic Tilt

Alternate Names

Neutral to Imprint Spine, Posterior and Anterior Pelvic Tilt, Lumbar C-Curve

Derived From

Mat Pilates: Pelvic Curl

Primary Element

Warm

Why for Primary?

To identify a neutral position in the pelvis and spine, create proprioception and activate the abdominal muscles without load.

Secondary Element

Stability

Why for Secondary?

To establish pelvic-lumbar stabilsation by engaging the transversus abdominis to initiate the posterior tilt of the pelvis, therefore imprinting or flattening the lumbar spine.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

8-10

Plane of Motion

Sagittal

Targeted Muscles

To create pelvis stability and initiate the posterior tilt the targeted muscles are the deep abdominal muscles transversus abdominis.

Warnings

This exercise may be unsuitable for clients where engagement of the abdominals is contraindicated. 

If the client is unable to lie supine move to a seated position or stand against a wall and conduct the same movement.

Execution

Lie supine on the Mat with the knees bent and feet on the Mat in line with the ASIS (hip bones). Arms lengthened beside the torso. Aim to have a slight gap under the low spine, so the natural curves of the spine are present.

Exhale to draw in the transversus abdominis muscles and flex or press the lumbar spine towards the Mat, moving the pelvis posterior. Inhale to return to the starting position.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client able to slow down and initiate the movement from low abdominals contracting then moving the pelvis back?
    • Is the client able to only create movement from the pelvis without arching the back and shifting and moving the shoulders and neck?
  • Legs
    • Are the feet resting on the Mat and the legs still and relaxed?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Engage transverse abdominis to initiate the movement then flex the lumbar spine towards the carriage
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the ASIS (hip bones) drawing in towards each other and imagine the coccyx, or tailbone, tucking under
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the arms pressing actively into the Mat to stabilise the shoulder girdle
  • Place the finger tips of one hand on the pubic bone, the heel of that same hand on the belly button. As the pelvis tilts posterior the fingertips and pubic bone should be above the belly button

Modifications and Variations

Regress the exercise by

  • Regress the exercise by standing up or sitting on a chair and conducting the exercise
  • Supporting the upper body with a foam wedge or cushion and reducing the range of motion of the exercise
  • Reduce the repetitions and/or pace
  • Pressing the fingers on the insides of the ASIS (hip bones) and imagining the hip bones drawing in towards each other to feel for muscle activation before creating the posterior tilt

 

Progress the exercise by

  • Working towards: Warm Up: Pelvic Curl (to maintain the posterior pelvic tilt and add spinal articulation)
  • Working towards: Abdominal Work: Roll Back (to work on creating the posterior tilt in a seated position)
  • Working towards: Warm Up: Hundred Preparation (to hold the posterior tilt whilst adding the load of the legs in a table top position)
  • Creating an anterior tilt and posterior tilt by rocking the pelvis back and forwards, in order to establish the middle ground or a neutral pelvis position

Series and Transitions

This exercise is part of the Warm Up series which includes a range of other exercises in the fundamental repertoire. The Warm Up series is designed to activate muscles and prepare the body for what’s yet to come in a movement programme.

Transition to Warm Up: Pelvic Curl by returning to a supine position on the Mat.