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Exercise handout — move better, feel better.
Pelvic Tilts (SI Relief)
Gentle pelvic movement to reduce SI joint stiffness and find comfortable range of motion. Foundation exercise for SI joint rehabilitation.
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
none
Home Options
- bodyweight
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec tilt / 2 sec release
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Feet flat on floor, hip-width apart
- Arms relaxed at sides
Step 1 of 4
Gently flatten your low back into the floor
Step 2 of 4
Hold for 1-2 seconds
Step 3 of 4
Release and allow natural arch to return
Step 4 of 4
Repeat in a smooth, rocking motion
Breathing
- Inhale as you release to neutral
- Exhale as you flatten back into floor
Form Cues
- Move slowly - no quick movements
- Keep breathing throughout
- Feel the pelvis tilting, not the whole body
- Stay relaxed in shoulders
Common Mistakes to Avoid
- Pushing too hard into the floor
- Holding breath during movement
- Moving too quickly
- Tensing buttocks excessively
Safety Information
Very safe exercise. Stop if pain increases significantly.
Progressions
Add slow breathing pattern, increase hold time
Regressions
Smaller range of motion 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.