Week 5 - Day 5

Drill 5: Supine Pelvic Rock with Breath Control

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Hands resting on lower ribs.

Instructions

  • Inhale to prepare.
  • Exhale and gently rock your pelvis backward and forward.
  • Focus on smooth movement and maintaining rib control.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale to rock, inhale to return
Rest: As needed

What to Feel

  • Smooth pelvic motion
  • Core engagement with controlled breath

What to Avoid

  • Overarching or collapsing posture

Red Flags

  • Sharp pain or discomfort

Regression

  • Perform smaller movements for better control.