Seated Pelvic Tilt (Anterior / Posterior)

How to do it

1. Sit toward the front of a chair with both feet planted and the hands resting on the thighs.
2. Keep the upper body and shoulders quiet so the motion stays at the pelvis.
3. Roll the pelvis forward so you sit through the sitting bones and the low back gently arches.
4. Pause in that anterior tilt without turning it into a big backbend.
5. Roll the pelvis backward so the tail tucks and the low back flattens.
6. Move slowly between the two positions and repeat.

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.