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Exercise handout — move better, feel better.
Pelvic Tilts
Gentle rocking motion of your pelvis to relieve stiffness and learn lumbar motion control. One of the safest starting exercises for back pain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
- pillow or cushion
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
3 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Feet flat on floor, hip-width apart
- Arms relaxed by your sides
- Head on small pillow if needed
Step 1 of 6
Gently flatten your low back into the floor
Step 2 of 6
Feel your pelvis tilt backward (tailbone lifts slightly)
Step 3 of 6
Hold 2-3 seconds
Step 4 of 6
Then gently arch your low back away from floor
Step 5 of 6
Feel your pelvis tilt forward (tailbone drops)
Step 6 of 6
Return to neutral position
Breathing
- Exhale as you flatten back
- Inhale as you arch gently
Form Cues
- Move slowly and smoothly
- Think of your pelvis as a bowl of water
- Keep breathing throughout
- Stay within pain-free range
Common Mistakes to Avoid
- Moving too fast
- Using too much force
- Holding breath
- Moving beyond comfortable range
Safety Information
If acute disc symptoms worsen with flexion, keep movement tiny and pain-free.
Progressions
Hold each position for 3-5 seconds
Regressions
Make the movement smaller if painful
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.