Pelvic Rocking Mini Exercise Is To Move Into The Arch
The second step of the Pelvic Rocking mini-exercise is to move into the arch:
- Sequentially roll your lumbar spine, sacrum, and pelvis down onto the mat, lengthening your hamstrings and lowering your sitz bones. Maintain your abdominal scoop as you continue to rotate your pelvis away from you until your pubic bone, tailbone, and sitz bones are pointing on a long shallow diagonal toward your heels. Your lower back is gently extended and arched away from the mat. As with the curl, this is a very small movement. This is your healthy end-range of pelvic motion in the arch phase of the Pelvic Rocking mini-exercise.
In the arch phase of the Pelvic Rocking mini-exercise, remember these points:
- Don’t strain, crunch, push, or overextend your lower back up off the
mat in your arch. Even in extension (arch), your spine is long and
decompressed. - Maintain your scoop even as your pelvis rotates away.
- Allow the movement to gently shift your ribs, neck, and head but in a very small range.