Channel：Coach Stephen Balda
Function
– Improves posterior and anterior pelvic tilt
– Loosens up the inner thigh
1. Assume a tabletop position. Keep the upper back and chest steady and level. Head in line with your spine. shoulders rolled back, squeezing them together. Extend one leg outward, about perpendicular to the body. You want this leg to be straight, and your foot will be resting on its side.
2. Perform posterior & anterior pelvic tilt movements in the hips. Tucking them under and in, then popping them out or up. Go slow and controlled. Keep your upper back more stable. Focus on the hips tilting back and forth. The leg that is extended will be rotating as you perform this movement. Hold for a few seconds in each position. Go for the established reps or time before switching and doing the same movement on the other side.
3. If your inner thigh, adductors, are very tight, this movement might be difficult initially. Posterior tilt means shifting your hips backward, causing your lower back and hips to round and your butt to tuck in. Anterior tilt means shifting your hips forward, causing your lower back to curve in and your butt to pop out.
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