Standing Pelvic Tilt + Pelvic Clock
- Equipment: Reformer
- Category: Warm-up
- Level: Beginner
- Body position: Standing
- Repetitions: 6-8 reps each
- Springs: Any
- Headrest: As needed
- Footbar: Any
Starting position
Stand tall next to the reformer with feet hip-width apart, knees soft. Spine neutral, arms relaxed by sides.
Instructions
Exhale, gently tilt the pelvis into posterior tilt, drawing the abdominals in and flattening the lower back slightly. Inhale, return to neutral and slight arching if comfortable. Continue into small pelvic circles (clock), moving the pelvis around in controlled directions without shifting the upper body.
Teaching cues
- Initiate from the pelvis
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