SUPPORTED PELVIC TILT STAND
Teach gentle pelvic tilting and neutral spine awareness for participants with back pain or limited core control.
How to Perform
- Stand in waist- to chest-deep water facing the pool wall, holding the rail lightly with both hands and feet hip-width apart.
- Soften the knees and align ears, shoulders, hips, and ankles in a comfortable vertical line.
- Gently draw the belly button toward the spine and tuck the tailbone slightly under to flatten excessive low-back arch.
- Slowly return to a neutral position, allowing the pelvis to roll back to its starting point without exaggerating the curve.
- Repeat the small pelvic tilt and return 8 to 12 times, breathing steadily and stopping if discomfort increases.
Key Execution Cues
Remember: Think of rocking the pelvis in a small motion under the
ribs, keep ribs lifted, and avoid squeezing the glutes hard.
Safety & Precautions
Important: Use caution with acute spinal fractures or recent spine
surgery without medical clearance; keep movements within pain-free range.
Additional Safety Notes: Move slowly, avoid forcing the tilt, and stop if pain radiates down the legs or into the groin.
Exercise Modifications
Make it Harder (Progressions)
Reduce hand support to fingertips, hold the tilted position for an extra breath, or add gentle arm movements while maintaining control.
Make it Easier (Regressions)
Use more support on the wall, decrease tilt size, or perform fewer repetitions with longer rests.