Week 1 - Day 1

Drill 3: Seated Pelvic Rocking

Setup

  • Sit on a firm chair, feet flat, hands resting on thighs.

Instructions

  • Slowly tilt the pelvis forward (arching low back) and backward (flattening low back).
  • Let the breath guide the rhythm of your movement.
  • Keep upper body still and relaxed.
Sets: 2 – 3
Reps: 8 – 12 controlled reps
Breath: Inhale as you tilt forward, exhale as you tilt backward
Rest: As needed

What to Feel

  • Gentle motion through the pelvis and low back.
  • Ease and rhythm with breath.

What to Avoid

  • Tensing shoulders or upper back.
  • Over-arching or collapsing posture.

Red Flags

  • Pain during any part of the movement.
  • Inability to isolate pelvic motion.

Regression

  • Place hands on hips for feedback if you're unsure where the motion is coming from.