Supine Knee Hug & Posterior Pelvic Tilt

mobilizelumbar

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie supine with hips and knees flexed.
Hug both knees toward the chest to flatten and stretch the lumbar spine.
Release, then practice a posterior pelvic tilt: place a hand under the low back and flatten the back into it by contracting abs and glutes.
Progress the pelvic tilt to sitting and standing.

Form cues

Flatten the low back, tuck the tailbone under
Keep the upper back and neck relaxed

Dosage

Knee hug hold 20-30s x 3; pelvic tilt 10 reps hold 5s

Muscles worked

lumbar erector spinae — anatomical illustration — lumbar erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

glutes — anatomical illustration — glutesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: lumbar erector spinae, thoracolumbar fascia

Strengthens: abdominals, glutes

Target muscles

Lumbar Erector Spinae Thoracolumbar Fascia Abdominals Glutes

Foam Roller Thoracic Extension Sphinx & Prone Hip Extension (Restore Lumbar Curve)Thoracic Peanut Self-Mobilization Quadruped Downward Rotation Stretch Hip Flexor / TFL Soft-Tissue Foam Rolling Banded Ankle Mobilization & Calf Foam Roll

Reference: Postural Correction (Johnson) p.98-99