Week 2 - Day 4

Drill 2: Seated Posterior Pelvic Rocking

Setup

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

Instructions

  • Inhale to prepare.
  • Exhale and rock pelvis backward (posterior tilt), then forward (anterior tilt).
  • Move smoothly and maintain control.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale during rocking, inhale to return
Rest: As needed

What to Feel

  • Smooth motion through the pelvis and lumbar spine.

What to Avoid

  • Jerky or rushed movements.

Red Flags

  • Pain or discomfort in the lower back.

Regression

  • Place hands on hips for additional feedback.