Pelvic Tilt + Pelvic Clock
- Equipment: Reformer
- Category: Warm-up
- Level: Beginner
- Body position: Supine
- Repetitions: 6-8 reps each
- Springs: Any
- Headrest: As needed
- Footbar: Any
Starting position
Lie supine with knees bent, feet on the carriage or footbar. Arms by sides. Neutral spine to start.
Instructions
Exhale, gently tilt the pelvis to imprint the lower back, then return to neutral. Continue into small pelvic circles (clock), moving the pelvis around in all directions while keeping the upper body relaxed.
Teaching cues
- Initiate from the pelvis
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