Written by the wonderful Esther Fairfax
The pelvic tilt: such a small movement yet so important. Dr. Apple of Harley Street gave it to my mother. He is long since dead but what a gift. Mother had strained her back lifting a student and had been terrified that she had damaged herself. She made an appointment with Dr. Apple. It was early on in her new career running her exercise classes. When Dr. Apple explained how the pelvic tilt could support the back making it a much safer way to do her intense stomach exercises Mother immediately could see what sense it made. She incorporated the tilt into exercises throughout her repertoire. Her back gave her no more problems thereafter and she thanked Dr. Apple everyday.
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| the starting position |
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| a good tilt |
How to do the tilt:
1. Lie down on your back with your knees bent and your feet on the floor. 2. Push the small of your back flat against the floor. This action will tilt your pelvis automatically without you having to work at tilting it. This is correct. If you try too hard to get the tilt position you are likely to lift it too high. Just the pressure of pushing your back into the floor should be enough for this very small movement. 3.Raise your head placing your chin on your chest and rounding your shoulders, lifting them off the floor. At the same time with your hands grip your thighs firmly keeping your arms rounded, shoulders relaxed, elbows lifted and arms practically parallel to the floor. Your bottom muscles should be relaxed.
This position is one of two starting points for all the stomach work done in class and is abbreviated as “tilt and grip”.
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| a close up of Esther's lovely tilt |
