Seated Pelvic Tilt (Anterior / Posterior)
A seated rock of the pelvis between an arched and a tucked sit, teaching anterior and posterior pelvic control.
How to do it
- Sit toward the front of a chair with both feet planted and the hands resting on the thighs.
- Keep the upper body and shoulders quiet so the motion stays at the pelvis.
- Roll the pelvis forward so you sit through the sitting bones and the low back gently arches.
- Pause in that anterior tilt without turning it into a big backbend.
- Roll the pelvis backward so the tail tucks and the low back flattens.
- Move slowly between the two positions and repeat.
Key technique cue
Only the pelvis moves; shoulders, chest and neck stay quiet.
Common mistakes
- ✕ Turning the posterior tilt into a full slump of the chest and neck.
- ✕ Arching the whole spine on the anterior tilt instead of rolling the pelvis.
- ✕ Lifting the feet or sliding on the seat, which loses the sitting-bone fulcrum.
- ✕ Rushing the rock so the motion becomes a bounce rather than a controlled tilt.
Benefits
- ✓ Teaches anterior and posterior pelvic control in a seated position.
- ✓ Moves the lumbar spine through a small, supported range.
- ✓ Needs only a chair, so it fits desk and clinic-style programming.
About the exercise
Seated pelvic tilts move the pelvis around the sitting bones while the feet stay planted. Rolling the pelvis forward increases the low-back curve (anterior tilt). Rolling it backward flattens the low back and tucks the tail (posterior tilt). The trunk and shoulders stay relatively still so the motion is a small rock at the pelvis, not a crunch or a backbend. The abdominal wall drives the tuck; the lower back and glutes share the arch.
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