Core · Hips

Seated pelvic tilts

Mobility · Seated

How to do it

Sit tall. Gently rock the pelvis to flatten the low back against the chair, then tip the other way to recreate a small low-back curve.

Dose

8 reps

What you should feel

Your low back rocking gently

Common mistake

Forcing a big range of motion.

Make it easier

Make the tilts tiny.

Avoid this movement if

Tilting causes sharp low-back pain.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.