Purpose
Improve pelvic control and trunk positioning
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When
- After climbing sessions
- As a short standalone session
- Not used as a warm-up
Starting position
- Lie on your back
- Knees bent ~90°, feet on the floor
- Ribs down, chest neutral
- Head and neck relaxed
Execution
- Set a small posterior pelvic tilt
- Maintain light abdominal engagement
- Keep breathing calm and continuous
- Relax the hips and lower back
- Reduce intensity if tension or breathing restriction appears
- Reduce range if tension increases or shifts to the neck
Key cues
- Movement remains subtle
- Breathing stays relaxed
- No excessive tension
- Position is controlled and repeatable
Dosage
- 2–3 sets × 20–30 seconds
- RPE ~2–3/10
Important
-
This is a control exercise, not strength work
-
Do not force the pelvic tilt
-
Avoid increasing intensity