Pelvic tilts are similar to the cat stretch and knee hugs for working through the spine in a flexion/extension range. The movement in pelvic tilts is smaller and more focused to the lower back, so is particularly good for stiff lower backs that tend to twinge with larger movements.
Standing with your back against a wall is a good way to make sure you’re doing it properly. Aim to keep the backs of your shoulders and your buttocks in contact with the wall at all times.
- For flexion, try to get everything from your shoulders to your buttocks to contact the wall. You may need to bend your knees a bit to reach this.
- For extension, you want to get your back as far away from the wall as possible.
You might not be able to get your whole back flat against the wall to begin with, but persistence is key. You should start to notice an improvement over a few days. The important thing is to keep contact with the wall from both the shoulders and the buttocks.