Pelvic Stabilisation Exercises

Pelvic stabilization exercises have the goal of improving your postural alignment and increasing your level of health. Stabilization exercises strengthen your internal support system--your lower abdominal, back and butt muscles. Since you are retraining your muscles, you need to perform these exercises on a regular basis. Some of them can be performed throughout the day, while others are recommended twice daily. It is imperative the exercises be done in perfect form with no spinal movement.

Lower Abdominal Exercises

• Do a basic stabilization exercise involving isometrics. Tighten your lower abdominal muscles. Your lower abdominal muscles are from your belly button to your pubic bone. Pull the muscles in and up. Keep your spine and chest immobile as you perform this isometric exercise. Do this throughout the day. Your lower abdominal muscles provide internal support for your spine.

  When you are at home, you can do this basic pelvic stabilization exercise by placing a floor mat on a firm surface. Lie on your back. Bend your knees. Keep your feet flat on the surface. Tighten your lower abdominal muscles.
  Hold. Relax. Repeat.

  Do a pelvic tilt. You will stretch your spine and strengthen your lower abdominals in this basic pelvic stabilization exercise. Lie on a floor mat on your back. Bend your knees. Keep your feet flat on the surface. Tighten your lower abdominal muscles. Squeeze your butt. This will cause your pelvis to tilt upward. Your lower back should remain on the surface. Hold for five seconds. Return to original position. Repeat 10 to 20 times.

  Do side-lying kicks. According to New Horizon Physical Therapy, this basic pelvic stabilization exercise involves lying on your side on a flat surface. Your hips will be stacked. Place one arm in front to hold your body steady. Inhale. As you exhale, lift your top leg to hip height. Inhale. Exhale and do two small kicks to the front. Inhale. Exhale while doing two kicks to the back. Inhale. Lower your leg as you exhale. Repeat three times. Change sides and repeat with opposite leg.

Back and Butt Exercises

• Do a basic-level knee-to-chest stretch. Place a floor mat on a firm surface. While lying face-up on the mat, bend your knees. Keep your feet flat on the surface. Bring one knee up to your chest. Pull it close with your hands clasped together. Hold for five seconds. Return to original position. Repeat with opposite knee. Alternate back and forth between knees.

  Do a double knee-to-chest exercise. This is an advanced pelvic stabilization exercise. Instead of stretching one knee at a time, bring both knees up to your chest at the same time. Hold for five seconds. Return to original position. Repeat 10 times.

  Do a ball squeeze. Lie face up on a floor mat. Place your lower legs on a chair seat. Place a small ball between your ankles. Tighten your stomach muscles throughout this exercise. Inhale to start. Straighten your knees as you exhale. Inhale. Squeeze the ball five times. Relax. Lower your legs as you exhale. Repeat 10 times.