Lumbar - stabilization posterior pelvic tilt in supine with marching

Описание: Physical Therapy First demonstration of Lumbar - stabilization posterior pelvic tilt in supine with marching

This short demo shows how to lock in a gentle posterior pelvic tilt (PPT) and add alternating leg marches without losing lumbopelvic position.

🧾 What you’ll see (time-coded)

0:00–0:06 | Setup — Supine, knees bent, feet hip-width. Exhale to find a light PPT (“zip ribs to pelvis”), low back gently contacts the mat, ribs stacked.

0:07–0:27 | Marching — Maintain the PPT and alternate leg lifts: float one foot a few inches, shin stays vertical, pelvis quiet. Exhale on the lift, inhale as you lower. Switch sides smoothly.

0:28–0:36 | Tempo & breathing — Slow, controlled cadence (~1–2s up / 2s down). Keep jaw/neck relaxed; no breath-holding.

0:37–0:42 | Reset — Re-set PPT, check ribs/pelvis, and finish with a calm, even breath.

🎯 Coaching cues

“Heavy sacrum, light low back” — gentle contact, not a crush.

“Pelvis still, legs move” — imagine a glass of water on your belly that must not spill.

Keep shins vertical; lift from the hip, not the toes.

Effort level 3–4/10—quality greater than quantity.

💪 Why it helps

Trains transversus abdominis + multifidus for lumbopelvic stiffness without compensatory back arching.

Reinforces rib–pelvis stacking for everyday tasks, squats, and running mechanics.

Reduces hip-flexor dominance by coupling breath with bracing.

📋 Step-by-step

Set the PPT on a soft exhale; maintain quiet ribs.

Float one foot, pause ½–1s, lower with control.

Alternate sides while keeping pelvis level and breath steady.

Stop the set when position wobbles.

⏱️ Dosage

2–3 sets × 20–30s or 8–12 marches/side, 3–5×/week.

Rest 30–45s; keep every rep crisp.

⚡ Progressions

Heel hover (lift a bit higher) or longer 2–3s eccentrics.

Tabletop (90/90) toe taps, then add alternating arm reaches (dead-bug pattern).

Mini-band around knees to cue lateral hip control.

⬇️ Regressions

Heel slides instead of lifts (keep heel in light contact).

Shorter march range or hands pressing gently into thighs for feedback.

Fewer reps with longer rests.

❌ Common errors

Losing PPT (rib flare/low-back arch).

Pelvis rocking or weight shifting side-to-side.

Lifting with toes/ankle instead of the hip.

Breath-holding or neck/shoulder tension.

🔐 Safety
Stay pain-free; stop for sharp low-back pain, hip pinching, or radiating symptoms. This video is educational and not medical advice—consult a clinician for individualized guidance.

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