VIDEO 5. Pelvic Tilt and Bridge Building Exercises

Pelvic tilt exercise

The pelvic tilt exercise is a beneficial routine aimed at alleviating lumbar stress, easing lower back pain, enhancing posture, and strengthening the abdominal muscles. By engaging the hip muscles downward and the abdominal muscles upward, it promotes proper alignment of the pelvis with the spine.

One of the most effective ways to perform the pelvic tilt exercise is by leaning against a wall. The patient positions themselves with feet shoulder-width apart, knees slightly bent, and weight resting on the heels. While inhaling and exhaling, they contract the abdominal muscles and buttocks, releasing tension in the lower back and tilting the pelvis forward and upward. This position is held for approximately 3 seconds. It’s crucial to ensure that the lower back remains flat against the wall throughout the exercise. To verify correct alignment, the therapist may place a hand between the patient’s back and the wall, ensuring there’s no gap. This exercise aids in reinforcing proper pelvic alignment and promoting spinal health.

The pelvic tilt exercise can also be practiced in the supine position with the knees bent. The therapist should make sure that the patient’s shoulders and hips are in contact with the floor.  As in the first exercise, the patient inhales and exhales, contracting the abdominal muscles and buttocks, relaxing the lower back and moving the pelvis forward and upward. She maintains this position for 3 seconds. Care should be taken to ensure that the lumbar socket is flat and in contact with the floor. To make sure that the alignment is correct, the therapist should place a hand between the patient’s back and the floor to check that there are no gaps.

Another form of pelvic tilt exercise is the angry cat exercise. During this exercise, which is performed in the quadripedal position, the patient should be carefully observed. Care should be taken to ensure that the waist is straight at the beginning and end of the movement. During the exercise, the patient gently brings the chin closer to the chest. With the flexion of the head, the waist and back area is hunched, and the patient should return to the starting position after waiting for 5 seconds. Pelvic tilt exercise in the quadripedal position, if performed correctly, relieves back tension and muscle spasm and facilitates the descent and rotation of the baby into the birth canal.

The bridge-building exercise

The bridge-building exercise creates a stretching effect for the hip flexors and strengthens the core and hip muscles, thus alleviating low back and hip pain.

During the movement, the patient lies on her back with knees bent and arms by the trunk. Make sure that the feet are hip-width apart. The patient puts her weight on her shoulders and feet and slowly lifts the hips and vertebrae off the ground sequentially during the movement. After waiting for 5 seconds in the elevated position, the patient ends the movement by placing first the vertebrae and then the hip on the floor in a sequential manner.

The exercise can be improved by placing a ball between the legs to increase hip adductor muscle activity during the bridging exercise. At the starting point of the movement, a medicine ball is placed between the legs and the patient is asked to perform the movement by squeezing this ball between the legs.