Machine Set Up/Body Set Up

• Lying supine with knees bent and feet on the floor - hands resting on hip bones

Movement Description

 Rock pelvis into and out of posterior and anterior tilts

 Rock pelvis laterally from right to left

 Rock pelvis to the right, into an anterior tilt, to the lift, into a posterior tilt (tracing “the face

of the clock”)

 Reverse the direction

Movement

Goals/Benefits

 Teaching movement of pelvis and various positions it can be in

 Loosening up lumbar spine

 Finding connection of sacrum

to the mat

Contra-

indications

 Anyone who shouldn’t lay supine (can do this seated)

 Acute lumbar spine/SI joint injuries

Options for modifications/advancements/props

 Squishy ball under sacrum to challenge stability and help

mobilize lumbar spine

 Can be done seated on a squishy

ball/exercise ball

Prep exercises/related

exercises

 Pilates breath

 Any single leg work