Teaches you to feel and control the pelvis, the base the spine sits on. Pelvic control is a common starting point in posture-focused programmes.
PelvisLower backAbdominal wall
How it goes
- Stand with feet hip-width apart, knees soft.
- Tip the pelvis forward so the lower back arches slightly.
- Tip it back, tucking the tailbone under, so the lower back flattens.
- Keep the chest and head quiet; only the pelvis moves.
Typical amount: 8–10 slow rocks, about 5 seconds each
- • Move within a comfortable range; it should feel like a gentle stretch, never a pinch.
- • Stop and seek advice if you feel pain, numbness, tingling, dizziness or breathlessness.
General movement demonstrations on a generic figure. Scoliosis-specific exercise is individual: a physiotherapist trained in it chooses the movements, the side and the cues for a particular curve. Do not start or change an exercise programme because of this page.