The Posterior Pelvic Tilt Exercise demonstrates the posterior pelvic tilt, which helps to strengthen the muscles in your lower abdominal spine and stabilise your lower back.
It will help you learn how to position your pelvis properly, which is important for good posture and in preventing back pain.
The Posterior Pelvic Tilt Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.
Figure 1. Posterior Pelvic Tilt Exercise Video.
- Start by standing with the perfect stance width and spine angle. See Golf Swing Drill 102 – Setup: Perfect Golf Stance Width and Ball Position and Golf Swing Drill 103 – Setup: Perfect Golf Spine Angle.
- Fold your arms in front of your chest.
- Exhale as you pull your belly button back toward your spine, and slowly tilt your tailbone under your pelvis.
- Hold this position for 3 seconds.
- Inhale as you return to the start position.
- Repeat for the desired number of repetitions.
Note that there should be no lateral spine tilt (away from the target) for this exercise.
Do not let your shoulders move during this exercise.
For an easier version of this exercise, see the Supine Pelvic Tilt exercise.
How Will It Benefit Your Golf Swing?
To build a great golf swing, you must learn how to move your pelvis into extension, flexion, and neutral postures.
Learning how to position your pelvis properly will enable you to keep your spine in a safer posture throughout the golf swing, and allow for better weight transfer to your lead leg (the left leg in a right-handed golfer) in the downswing.
Many golfers have a tendency to get stuck in an anterior tilt of the pelvis, causing too much curve in the lower back (known as hyperlordosis). This position places greater stress on the joints in the lower back, and is often associated with lower back tightness or pain.
For more information on the perfect golf posture, see Golf Swing 101 – Setup: Basic Posture and Golf Swing 103 – Setup: The Perfect Golf Spine Angle.
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