Week 1 - Day 1

Drill 1: Posterior Pelvic Tilt on Wall

Setup

  • Stand with your back against a wall, feet about 6 – 12 inches away.
  • Knees slightly bent, arms resting by your sides.

Instructions

  • Gently tilt your pelvis backward so your low back flattens into the wall.
  • Keep glutes and abs soft; allow the motion to come from pelvic rotation.
  • Hold for 3 – 5 seconds, then release back to neutral.
  • Move slowly and with control.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale on the tilt, inhale on the release
Rest: As needed

What to Feel

  • Gentle abdominal tension.
  • Low back flattening softly into the wall.
  • Relaxed breath and minimal upper body tension.

What to Avoid

  • Squeezing glutes or pushing into the floor.
  • Jerky or rushed movements.

Red Flags

  • Sharp pain in the low back or hips.
  • Dizziness or inability to breathe deeply.

Regression

  • Perform seated pelvic tilts on a firm chair if standing is too challenging.