- The easiest way to learn a pelvic tilt is via biofeedback and constant reinforcement so that you understand the proper position and know you have performed the exercise correctly. To effectuate this, lie comfortably on the floor, with both feet on the ground and your knees bent at a 45 degree angle. Place your hands underneath your lower back--you should be able to easily fit your palms into the gap created by your neutral spinal alignment. Now brace your abdominals and "tilt" your pelvis forward slightly, bringing your lower spine into full contact with the floor--you should no longer be able to fit your palms underneath your body. Hold this position for 10 to 20 seconds at first, building up to 40 to 60 seconds as your strength increases.
- After a few weeks of practicing the resting pelvic tilt regularly (at least once a day), you should have enough familiarity with the muscles involved to perform the exercise without the feedback you receive from the floor. Perform a standing pelvic tilt by placing your hands on either side of your hips and effectuating the same forward roll of your pelvis as described in section one, flattening your back and straightening your spine (remembering to keep your chin tucked and your head aligned with your body--ears over the shoulders). Hold for the same duration of time as the resting pelvic tilt. Perform this exercise several times throughout the day--aiming to get up from your desk and practice it at least once an hour if you work at a typical office job (involving a prolonged seated position)--to help alleviate back pain and correct poor posture that comes from sitting at a desk all day long.