Week 1 - Day 4

Drill 2: Seated Posterior Pelvic Rocking

Setup

  • Sit upright in a firm chair, feet flat on the floor.
  • Hands resting gently on your thighs.

Instructions

  • Tilt pelvis backward (flattening low back) and then forward (arching low back).
  • Move slowly and smoothly between positions.
  • Use breath to guide the rhythm.
Sets: 2 – 3
Reps: 8 – 12 controlled reps
Breath: Inhale forward, exhale backward
Rest: As needed

What to Feel

  • Gentle rocking motion through pelvis
  • Coordination of breath with movement

What to Avoid

  • Excessive arching or collapsing posture

Red Flags

  • Pain or discomfort in the low back

Regression

  • Use hands on hips to increase body awareness.