How to do pelvic tilt and rotation correctly?

The tilting and rotating movements of pelvis can help you strengthen the stability of core muscles, improve your posture and relieve the discomfort of waist and pelvis. The following are some instructions on how to correctly perform pelvic tilting and encircling movements:

Pelvic inclination:

Pelvic lean forward: when standing, the pelvis leans forward, but don't bend over. You can imagine that your pelvis seems to be pouring water. Then restore the pelvis to neutral position.

Pelvic Recline: When standing, the pelvis leans back, and the buttocks are slightly protruding backwards. Then restore the pelvis to neutral position.

Tilt the pelvis: when standing, tilt the pelvis to the left or right and feel one hip bone leave the other. Then restore the pelvis to the neutral position and try to tilt to the other side.

Pelvic rotation:

Front, back, left and right: stand or sit down, slowly tilt the pelvis from front to left, then backward, then right, and finally return to neutral position. Keep your movements smooth.

Left, right, left and right: stand or sit down, slowly tilt the pelvis from left to front, then to right, then back, and finally return to neutral position.

Small circle movement: Stand or sit down and imagine your pelvis moving around a small circle. Start in one direction, turn around a few times, and then change directions.

Make sure that the pelvic tilting and turning movements are smooth and gentle, so as to avoid overexertion or discomfort. You can watch your movements through a mirror or video to make sure your posture is correct.

If you are not sure how to do these exercises correctly, or if you have any health problems, I suggest you do them under professional guidance. Physiotherapists, fitness instructors or doctors can provide you with more specific guidance and adjust your movements and methods according to your situation.