Steps to Perform Pelvic Rocking Exercise

Pelvic Rocking

Benefits

Increases flexibility for moving into the poses that follow:

Focus

Press each vertebra into the floor, one by one, as you rock your pelvis. Use your abdominal muscles, not your knees, to move your weight between points.

These "awareness through movement" exercises were developed by Dr. Moshe Feldenkrais. They help the body move better by focusing on a single subject in this case, making tiny movements with your pelvis. These movements are subtle but very effective in strengthening your back and abdominal muscles to improve your posture.

Stage 1

1. Lie on the floor on your back with your knees bent, feet on the floor, and arms at your sides. Your knees should be a comfortable distance apart.

2. Press the base of your spine firmly into the floor, and hold for a few second,

3. Press your waist (the small of your back) firmly into the floor, and hold for a few seconds.

4. Rock your pelvis back and forth by pressing first the base of your spine, then the back of your waist into the floor. Complete the rocking motion 1 times, then relax. Notice how your abdominal muscles feel more energized.

Stage 2

1. Press the right side of your pelvis (the area midway between your spine and your hip) into the floor, and hold for a few seconds.

2. Press the left side of your pelvis into the floor, and hold for a few seconds.

3. Rock from the right to the left, activating your abdominal muscles and keeping your knees still. Complete the rocking motion 10 times, then relax.

Stage 3

1. Imagine drawing a circle among four points focused on in Stages 1 and 2.

2. Begin in a counterclockwise direction by pressing the back of your waist into the floor. Next, press the left side of your pelvis, the base of your spine, the right side of your pelvis, and the back of your waist again. (This is one rotation.) Complete 10 rotations, as slowly as possible, making the movement among the four points as broad a circle as possible.

3. Change to a clockwise direction. Press the back of your waist into the floor.

4. Next, press the right side of your pelvis, the base of your spine, the left side of your pelvis, and the back of your waist again. Complete 10 rotations.

5. Hug your knees to your chest, and rock backward and forward.

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