Week 4 - Day 3

Drill 2: Seated Posterior Pelvic Rocking

Setup

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

Instructions

  • Inhale to prepare.
  • Exhale and gently rock your pelvis backward, flattening the low back.
  • Inhale and return to neutral.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale to rock, inhale to return
Rest: As needed

What to Feel

  • Smooth pelvic motion
  • Engagement of core during movement

What to Avoid

  • Overarching or collapsing the spine

Red Flags

  • Sharp pain or discomfort

Regression

  • Limit the range of motion for better control.