How to do Pelvic Tilt Press
On the floorHoldIntermediate
Pelvic Tilt Press is a on the floor stretch for your lower back.
Step by step
- 1Lie on your back with knees bent and feet flat on the floor.
- 2Engage your core.
- 3Tilt your pelvis up, pressing your lower back into the floor.
- 4Keep arms at your sides, palms down.
- 5Hold this position.
What you should feel
Feel your lower back meet the floor.
Form tips
- Draw your navel toward your spine. Keep your glutes relaxed. Focus on using your core for the movement.
- Let your shoulders and face stay soft.
- A small movement… nothing more.
Make it easier
Keep the press very light if your tummy feels tender.
Coming out of it
On your next exhale… let go… and let your back relax.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Pelvic Tilt Press with a coach
In BendEase, a voice coach talks you into Pelvic Tilt Press, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your lower back.
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