Ye Olde Pelvic Lift…
We are very fond of the tried and true here at PATH in case you hadn’t noticed. Just consider that idiom: Tried and True. Says it all.
And because it’s almost Halloween, and we’re in a Rocky Horror Picture Show spirit, from our “favorites” list this week, we’ve dusted off the “pelvic lift,” also known as the pelvic tilt (when done with slightly less umpf), or hip raises, or the Bridge Pose in yoga (setu bandah sarvangasana – say that five times fast) . We’ll bring this exercise up often because it is one of those “many birds, one stone” motion with multiple payoffs. The best payoff of all is a stronger core and back. You’ll gain balance while losing tension in your back muscles, both lower and upper. Yoga Journal also states that it increases energy in your thighs and calms the brain. We recommend it as a “before sleep” exercise as well. You’ll need a clean floor or floor mat to do this so it’s not an “anywhere” stretch and strengthen move, but pretty close (and see our after thought below).
To do a proper Bridge or hip raise, follow these instructions:
Rest on your back, arms by your sides, palms down. Place your feet on the floor close to your hips, with feet about six inches apart (the width of your hip bones). Raise your hips up toward the ceiling as high as is comfortable for your body. Tighten your buttocks (firm but not hardened, says Yoga Journal). Then slowly lower your body back down by rolling down from the top of your spine to the lower spine, finally placing the hips on the floor. Imagine you are putting one vertebra of the spine down at a time, while maintaining a smooth motion. Relax with the body on the floor. Repeat three to five times. Remember your breathing too: inhale on the floor then exhale as your push your hips up each time.
If you can’t get down on the floor, a bed or firm couch is a start. If you’re out and about and want to get some of the benefits of the tilt without lying down, think about parts of it as you’re standing: firm buttocks, strong tummy, knees slightly bent. Push your hips up underneath you and forward slightly. You can still tighten your core and tilt slightly in an upright position. Use the same mechanisms, just think of gravity in new terms.
Give the tilt/lift a try while waiting for the shower water to get warm in the morning or while watching TV at night. Try it in line a checkout counter or whenever you’re standing around waiting for someone or something.
Let us know how it goes.