Kelley Southard - November 03, 2021

Elvis My Pelvis: Stabilize Your Pelvis

Stabilize your pelvis

Your Pelvis Needs Stability

Stabilize your pelvis to prevent pain and help with balance. Your pelvis is essentially a bowl from which all core power and stability derive. The pelvis is pretty fascinating because it’s really a right and left side with each side a group of three bones. It houses your guts, your reproductive organs and is the base of you spine. Elvis (and the pelvis) really are KING!

When your pelvis is stabilized, all the muscles are strong and able to prevent destabilization, which can lead to back pain. Think of your pelvis as an anchor for your upper body. It needs to be strong in oder to support the proper motion of your upper body. If you don’t stabilize your pelvis, your upper body and spine are at risk of pain and injury.

A pelvis stabilized moves freely like this Elvis impersonator.

At Home Exercises To Stabilize Your Pelvis

Here are a few home exercises to “Love Me Tender” (Can’t you just hear the music?) Elvis your pelvis to strengthen and stabilize your pelvis and lower back.

Glute Sets

Stand comfortably with your feet under your hip bones as you complete a task such a brushing your teeth or watching tv. Pinch your butt muscles together as if you’ve eaten bean salad before attending church. Squeeze and hold 5 seconds, relax, repeat 5 times. Repeat over and over all day long if you wish.

Ball Squeezes

Sit comfortably in a chair with your feet resting on the floor. Place a small exercise ball about 6” in diameter (think the size of a new toilet paper roll) between your knees. Squeeze the ball tightly between your knees and hold 6 seconds. Release and repeat 5 times.

Resisted Knee Squeezes

Sit comfortably in a chair with your feet resting on the floor. Place your hand on the outside of either knee and gently press inward. Resist the abduction by pressing outward with your knees. Your hand and knees should create a gentle tension as they push against each other. Hold the isometric position for 6 seconds. Release and repeat 3 times.

Pelvic Action

Pelvic motion is your lumbar’s happy dance. While you are brushing your teeth every morning, practice tipping your pelvis forward, then backward; channel your inner dance child by tucking in your abdominals for a flattened back and then sway back. As you stand, shift your weight between your feet right to left, back and forth. Now that you’ve moved your pelvis and lumbar spine forward and backward, then right and left, add a hula circle clockwise then counterclockwise.

This gives you a happy dance for your back! Read more of my BetterMeBLOGS here!

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