Mojžíšová - tucked pelvis

Goal of the exercise:

  • Strengthening abdominal and buttocks muscles
  • Relaxing muscles around lower back
  • Restoring the correct stereotype of pelvis posture
  • Relaxing the lower thoracic spine
Default position
Default position
  • Lay on your back
  • Bend your knees
  • Knees and feet are about 20 cm (7 inches) apart from each other
  • Place your arms alongside your body
  • Stick your lower back to the mat
Phase 1
Phase 1
  • Pull in your navel
  • Tuck your pelvis
  • Clench your buttocks
  • Hold it and breath freely for 6 seconds
  • When you breath in, clench your muscles again
Phase 2
Phase 2
  • With exhale return into default position and repeat the whole exercise
Phase 3
Phase 3
  • After clenching your muscles, start to lift up your pelvis, and then spine, one vertebra at a time, to your scapulas
  • Immediately lay back down
Phase 4
Phase 4
  • Stop 5 cm (2 inches) above ground
  • With exhale clench your muscles even more
Phase 5
Phase 5
  • With exhale lay down and return to defautl position
  • Repeat the whole exercise
youtubeYoutube-obr
Exercise video tutorial

Common mistakes

  • Activating other parts of the body
  • Bending the neck
  • Not keeping your muscles clenched the whole time during free breathing
  • Holding breath
  • Bending the lower back

How often to exercise

  • 15 times per week
  • Every following week, add 5 rounds
  • Until 6th week (40x)

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