Standing Pelvic Tilt
Step 1: Start by hollowing out the abdomen by tightening up the ab muscles
Step 2: As you rock your pelvis forward, your back will naturally create an arch in the lower back area.
Step 3: Hold each repetition for about 10 seconds and then relax and go back to the neutral starting position. Do three reps (repetitions).
Single Knee to Chest
Make sure you lay on a sturdy flat surface, like the floor. You can lie on a yoga mat, but do not do this exercise in your bed; the mattress is not firm enough to support your back as you do these exercises.
Step 1: Start by lying flat and grab the bottom of the knee and pull it straight up. You will feel the stretch on the back of your hamstring. You do not want to pull too hard; you want to keep your back in a nice comfortable neutral position.
Step 2: Pull your knee a little bit past the comfort range and hold it for about 10 seconds.
Relax, switch legs and repeat the same exercise on the opposite leg. Do three reps (repetitions).
Abdominal Hollow (Lying Pelvic Tilt)
Step One: Lay on your back with your knees bent at a comfortable bend position with your feet flat and arms relaxed on your side with your palms facing up. Again, make sure you lay on a sturdy flat surface, like the floor. You can lie on a yoga mat, but do not do this exercise in your bed; the mattress is not firm enough to support your back as you do these exercises.
Step Two: Suck in and tighten your abdominal muscles in and hold it for 10 seconds.
Do three reps (repetitions).
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