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Pelvic Mobility: How to perform lateral tilts of the SI Joint

mobility pain recovery Jul 23, 2018

Building a map for how to move the SI Joint is one of the most essential skills you can have as a human. The joint space is small but it transmits force traveling through your body every time your foot hits the ground. You want this joint to move well. 

The target for the Lateral Pelvic Tilts are the SI Joints - the "eyes" of the low back about level with the 4th Lumbar Vertebrae.  

Understanding how to move your pelvis via the SI joints rather than by bending at the lumbar spine (low back) or by substituting with your knees will result in greater power, less risk of injury, and much less tension or pain in the region of your low back. 

Here's how you perform the drill:

  • Start in neutral stance, slight bend in knees with tall lengthened spine
  • Lift one side of the pelvis up, then return to neutral
  • Lift the other side up, then return to neutral
  • Be sure not to move the low back
  • This is a very small movement when performed without moving the low back

Common mistakes:

  • Losing tall spine position
  • Moving the lumbar spine or the knees instead of the pelvis
  • Driving the motion from the knees or the upper back instead of from the SI Joint
  • Moving the jaw, tongue or face muscles to assist pelvic movement
  • Breath holding

Move your pelvis and let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.

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Learn the Top 4 Performance Drills We Teach All of our Athletes

We have a 4 Pillars of Performance model which includes drills from these 4 categories: Breathing, Vision, Vestibular (Balance), and Quality Movement. In this lesson, you will learn one drill from each of these 4 categories. Drop your name and email to grab these drill before they expire at the end of the month!