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Back · Mobility

Pelvic Anteversion and Retroversion against a Wall

Pelvic anteversion/retroversion against a wall, 3 sets, 10 repetitions

Illustration of the Pelvic Anteversion and Retroversion against a Wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Place your back against a wall, feet about 20 cm away from the wall, in a standing position. Slowly perform a pelvic tilt forward (anteversion) then backward (retroversion) by contracting the abdominal muscles to mobilize the lumbar region without lifting the back off the wall. Ensure the trunk remains stable and avoid compensating with other movements.

Tips: Keep the spine neutral at the start, breathe calmly, and control each movement well. Do not force the mobility; perform the movement within a comfortable range.

Progression: Gradually increase the speed of the movement or the number of repetitions as you feel comfortable and pain-free.

At a glance

Goal
Mobility
Level
Beginner
Equipment
wall
Starting position
Debout, dos appuyé contre un mur, colonne neutre
Clinical goal
Améliorer la mobilité lombaire et la stabilité du bassin
Also known as
bascule du bassin contre un mur, mobilisation lombaire mur, bassin antéversion rétroversion

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.