ClapMove · clapmove.com
Exercise handout — move better, feel better.
Pelvic Tilt (Supine)
Gentle movement to loosen low back and hips while finding neutral pelvis position. Excellent starting point for hip mobility work.
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
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 and feet flat on floor
- Arms relaxed at sides
- Find a comfortable head position
Step 1 of 4
Gently flatten your low back into the floor by tilting pelvis
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, controlled manner
Breathing
- Inhale to relax
- Exhale as you tilt pelvis and flatten back
Form Cues
- Move slowly and gently
- Keep breathing throughout
- Feel the pelvis rocking, not the whole body
- Stay relaxed in shoulders and neck
Common Mistakes to Avoid
- Pushing too hard into the floor
- Holding breath
- Moving too quickly
- Tensing upper body
Safety Information
Very safe exercise. Stop if low back pain worsens.
Progressions
Add slow breathing pattern, increase hold time
Regressions
Smaller range of motion, place hands on hips to feel movement
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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.