Week 3 - Day 5

Drill 2: Supine Pelvic Rock with Breath Focus

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms resting by your sides.

Instructions

  • Inhale to prepare.
  • Exhale and gently rock your pelvis backward and forward.
  • Maintain a neutral ribcage and pelvis throughout.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale to rock, inhale to return
Rest: As needed

What to Feel

  • Smooth pelvic motion
  • Controlled breathing with each movement

What to Avoid

  • Overarching or flattening the back

Red Flags

  • Pain or discomfort in the lower back

Regression

  • Perform with knees supported for reduced range.