To do a pelvic shift (also known as a pelvic tilt), you tighten your abdominal and buttock muscles to flatten your lower back against the surface you're on, causing your pelvis to tilt forward and back.
Here's a breakdown of the steps:
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Starting Position: Lie on your back with your knees bent and your feet flat on the floor or mat.
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Engage Core and Glutes: Tighten or contract the muscles of your abdomen and buttocks.
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Tilt the Pelvis: As you tighten these muscles, your lower back should press flat against the floor or mat. This is the posterior pelvic tilt. Your pelvis will tilt backward slightly.
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Relax and Repeat: Relax your muscles slightly, allowing a small space to return under your lower back. This returns your pelvis to a neutral position. The exercise consists of the movement forward and back.
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Controlled Movement: The movement should be slow and controlled. Focus on using your abdominal and gluteal muscles to initiate the tilt, rather than arching your back.
The main goal of a pelvic shift is to improve core stability, reduce lower back pain, and increase flexibility. It's commonly used as a rehabilitation exercise or as part of a general fitness routine.
