Targeted Muscles: Transverse Abdominus & Multifidii
Purpose: To help stabilize the body during movement and protect the back from injury while weight bearing.
Setup: Standing wall protocol.
Exhale: Arch your low back with an anterior pelvic tilt, moving only the hips.
Inhale: Draw lumbar back against the wall (posterior pelvic tilt).
Reminder: Feel the movement being done from the core. Knees & shoulders remain immobile throughout movements. Imagine your hips are like a bucket filled with water and that you are tilting the bucket forwards to dump the water out the front, then backwards to dump the water out the back.