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PDF: How To Do The Pelvic Tilt With Power Cushion Or Over Sleeping Bag

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PDF: How To Do The Pelvic Tilt With Power Cushion Or Over Sleeping Bag

The purpose of this exercise is to support a strong lower back that is orthopedically correct. This can also help to treat pathologies, including out-of-place bones or bulged discs that can cause pain, pinched nerves, and/or disability.

 

Illustrative Example of the Pelvic Tilt Exercise with the Power Cushion and a Partner

 

This exercise is performed with a partner so that their body weight can provide increased resistance against the anterior superior iliac spines of the hips. It is ideal that your partner hold their weight firm and they avoid quick movements.

Tilt pelvic bone upward toward your torso using your rectus abdominal muscles.  

 

Illustrative Example of the Pelvic Tilt Exercise with the Power Cushion and a Partner

Try to inhale when going down and exhale when rising.

The pelvic tilt can be done over a specifically designed exercise support fulcrum called the Power Cushion. This product comes in two densities: 1) Blue: the medium density; best for all-around conditioning and 2) Black: the firmest density; ideal for athletes.

 

Illustrative Example of the Power Cushion

 

How to do the Pelvic Tilt with the Power Cushion:

 1.   Place the Power Cushion on a firm flat surface.  Lie down over the Power Cushion with your buttocks placed in the rounded-out portion of the cushion.  Keep space between your buttock and the flat surface.  You want to have enough range of motion to move through, and to seat your lumbar vertebrae in the groove above the rounded-out area.

 

Illustrative Example of the Groove of the Power Cushion

2.   Vertically place weight on the anterior superior iliac spines of the pelvis. A partner can provide this weight, but they should make sure not to push or release the pressure too quickly, and to provide constant pressure.

 

Illustrative Example of Weight Placed on the Pelvis during the Pelvic Tilt Exercise

3.   The exerciser may optionally breathe in or out during this movement since the apparatus is not working with the exercise, unlike during a sit-up.

4.   When contracted, the rectus abdominal muscles should lift and tilt the pelvis toward the upper trunk.

We recommend starting with 5-10 repetitions with the Power Cushion density that most comfortably suits you. As the lower back builds strength, you may increase repetitions and use a firmer cushion.

You can also substitute a rolled-up sleeping bag for the Power Cushion to use as a fixed fulcrum. Perform the pelvic tilt over the rolled-up sleeping bag with duct tape.

 

Illustrative Example of Rolled-Up Sleeping Bag and Power Cushion

Before Power Cushion

 

Illustrative Example of Improper Neutral Spinal Posture

 Performing the Pelvic Tilt over Power Cushion Gives You This:

Illustrative Example of Proper Neutral PostureWhy The Pelvic Tilt Restores Orthopedically Correct Alignment:

 

Illustrative Example of How the Pelvic Tilt Exercise Can Restore AlignmentBulged Disc

 

Illustrative Example of Bulged Disc

Pinched Nerve

 

Illustrative Example of Pinched Nerve

 

Stenosis

 

Illustrative Example of Stenosis

 

Fracture

Illustrative Example of Fracture

 After Power Cushion

Illustrative Example of Proper Neutral Spinal Posture after Using the Power Cushion

Illustrative Example of Proper Neutral Spinal Posture after Using the Power Cushion

All our How to Guides are free and written based on Dr. John S. Scherger’s Manuals and Physics Demonstrations:

How To Do The Spinal Twist © 2021 

How To Do The Neck Flexion © 2021 

Exercise We Recommend And Exercises To Avoid © 2021 

How To Do The Sit-Up With Power Cushion Or Over Sleeping Bag © 2021 

How To Evaluate Spinal Curvature and Athletic Ability © 2021

Now you can train to improve, restore, and maintain the ideal S-shape spinal posture instead of accentuating or creating the incorrect neutral spine.

www.SpinalFitness.com