My Workouts and exercise for the month: christmas routine 2010 > Pelvic tilts 2

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Breathe in to prepare

Exercise 2 of 10

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Pelvic Tilt 2,In this exercise lie on the floor with the knees bent, feet flat on the floor, you should be able to feel both the heel and the ball of the foot on the floor. The arms should be resting by your side and relaxed, with palms down. For pelvic tilt 2, you are going to lift the bottom off the floor and also the small of the back (lumbar spine) off the mat as far as the rib cage. Breath in to prepare, breath out and tilt the bottom off the floor and continue to curl the small of the back (lumber spine) off the floor. Now breath in, breath out and roll the back down to the floor and tilt the pelvis back down to the floor and relax. During this exercise you should feel the abdominal muscles control the movement, encouraging the pelvic floor to engage.


Pelvic Tilts I have been asked several times why I use the pelvic tilts , I like to use a pelvic tilt to help encourage the muscles that support the spine to relax and help with the deep muscles of the abdominal area, also it helps with the pelvic floor and our breathing to improve by using the diaphragm correctly.


Care Notes

Keep the neck long and relaxed.

Your shoulders should be relaxed through out the movement.

The foot should be flat on the floor and you should be able to feel the heel and the ball of the foot evenly balanced through out the movement.

Stop if you feel any discomfort at all.


Pelvic tilt and half lift
In this exercise we gently lift the pelvis off the floor and then roll the back up as far as the rib cage and no further, the aim of this exercise is to curled the lumbar off the mat, vertebra by vertebra.
Remember when we perform this exercise to halfway point  there are a series of muscles that perform the exercise which are listed below but we also have a series of muscles that should support the movement itself and it is important that we place the body in the correct position.
 The muscles that  support half lift of the masses of leg calf's hamstrings the buttock muscles quads, also the muscles that make up our rib cage intercostal's shoulders trapezius that all stabilise the movement and help to perform.

The lumber vertebrae are made up of five large sections, these are the largest vertebra in the body. They have large, kidney shaped bodies and long, thin transverse processes which contain facets which allow for extension and flexion. The spinous  processes are large, short , square in shape . Connecting each of these vertebra are the intertransverse ligaments. These ligaments are interspersed between the transverse processes of the vertebra. They typically blend with the transverse muscle tissue in the lumbar and thoracic region.
zygapophyseal joints of the spinal vertebra stabilising them, and affording them a limited range of movement. They prevent dislocation of the vertebra, and slipping of one vertebra over another during excessive shearing and rotation movements. They also provide lubrication and nourishment for the joint. Muscles of the spine, the multifidi, the origin of these muscles are from the sacrum and the transverse processes of C2 to L5 vertebra. Insertions from the spineless processes of the vertebra to superior to their origins. The action is the extension, lateral flexion and rotation of the spine.

Quadratus lumborum .
The origin, posterior part of the iliac crest and the iliolumbar ligament.
Insertion, 12th ribe and the thoracic's processes of the vertebra L1 to L4.
The action, Bends  the trunk, flexes the 12th rib , and aids in exploration.

Transverse abdominis.
Origin, in a surface of the 7th and 12th cartridges of the ribs, the deep layer of the thoracolumber fascia, the anterior two thirds of the iliac crest, and the lateral one third of the inguina ligament.
Insertion the Linea alba, the pubic crest the pecten pubis,
The action is the rotation, flexion and lateral flexion of the trunk.
Rectus abdominis.
Origin, pubis and the pubic synthesis.
Insertion the Xiphoid proccess of the sturnam and the costal cartllages of the 5th to 7th ribs.
Action, compression of the lumbar, flexion of the trunk, stabilisation of the pelvis.
Internal abdominal obliques.
Origin of the deep layer of thoracolumber fascia, the anterior two thirds of the iliac crest, and the lateral two thirds of the inguinal ligament, the Iliopsoas fascia.
Insertion the lower margins of the 9th to the 12th of ribs. The pubic crest, and the anterior posterior layers of the linea alba.
The action, flexion and lateral flexion of the trunk, rotates trunk.
External abdominal obliques.
Origin, the outer surface of the 5th to the 12th ribs
Insertion, linear Alba, the pubic crest and the tubercle, the anterior Superior iliac's spine and iliac crest,
Action, lateral flexion of the trunk, rotates the trunk, compression of the abdomen and stabilise the pelvis.