Week 4 - Day 5

Drill 3: Seated Posterior Pelvic Awareness

Setup

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

Instructions

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

What to Feel

  • Smooth pelvic control
  • Awareness of neutral pelvis position

What to Avoid

  • Overarching or collapsing posture

Red Flags

  • Sharp pain or discomfort

Regression

  • Limit range of motion for better control.