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Back · Mobility

Pelvic Tilt on SwissBall

Pelvic tilt on SwissBall, 3 sets, 12 repetitions

Illustration of the Pelvic Tilt on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit on a SwissBall with the spine in a neutral position and the pelvis stable. Slowly tilt your pelvis forward then backward by activating the abdominal muscles to mobilize the lumbar region. Control the movement to avoid compensation and keep the trunk well aligned throughout the exercise.

Tips: Keep your feet flat on the ground to ensure stability. Breathe regularly and avoid excessive arching of the lower back.

Progression: Gradually increase the number of repetitions or perform the movement more slowly to strengthen lumbar control.

At a glance

Goal
Mobility
Level
Beginner
Equipment
SwissBall
Starting position
Seated on SwissBall, spine neutral, pelvis stable
Clinical goal
Improve lumbar mobility and pelvic stability
Also known as
pelvic tilt on ball, lumbar mobilization on SwissBall, pelvic oscillation on ball

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.