An Easy Fix For a Tucked Pelvis

Today you’ll learn a tip for correcting a tucked pelvis. This is a posture I’m very familiar with, since I am a recovering pelvis tucker.

Why does this matter? Tucking the pelvis is actually a widespread issue that can create some real problems, including (but not limited to!):

  • A change in all of the natural curves of the spine, which can contribute to back pain, including SI (sacroiliac) joint pain
  • Forward head posture (and neck and shoulder pain) 
  • Inactive glutes and a flat, droopy bottom
  •  Imbalanced pelvic floor 
  • Inability to activate deep core muscles

Ultimately our goal is to learn what a neutral pelvis feels like. Let me tell you, it has taken me a looooong time to learn what my ideal (neutral) alignment feels like.

In fact, when I first started my Pilates teacher training over 10 years ago, I vividly remember my instructor using me as an example. She had me standing in front of everyone, asking me to correct my alignment and stand taller.

I thought I was doing what she was asking, but I wasn’t, and couldn’t because I had no idea what correct alignment felt like!

Eventually, she turned to the rest of the class and said, “She can’t do it because the work hasn’t translated into her body yet.”

At the time I had absolutely no idea what she meant and was truly embarrassed. To me, it felt like I was standing tall and I felt like my pelvis was in neutral. But I wasn’t.

What I didn’t know then, was that I was used to walking around with my pelvis tucked under, essentially as though I had my tail between my legs.

And when I corrected my posture, according to what I was being told was a neutral pelvis, it felt like I was arching my back like crazy and that felt totally wrong.

What I know now is that the alignment you’re used to feels normal, even if it’s horrible. And when you begin to correct your alignment, the more ideal alignment is going to feel totally weird and wrong.

That’s why the technique in today’s video is so helpful. It provides you with a tactile cue to help you begin to feel what a neutrally positioned pelvis feels like.

This is the technique I eventually found and used for myself to make finding a neutral pelvis and maintaining it during exercise possible. In fact, it made it easy to find every time.

And now that I’ve translated the work into my alignment memory, I no longer need the tactile cue.

If you’re a chronic pelvis tucker, try this tip out and let me know how it goes in the comments below.

See you in the studio,

Sydney

P.S If you want to learn more about neutral pelvis and why it’s important check out this post.

The Easy Antidote to a Misaligned Pelvis, or, How to Fix Your Pelvis Alignment

Sydney

Sydney

Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at [email protected] See you in the studio!

11 Responses

  1. Sydney!
    Oh Happy Day!!!… I come from a LONG line of Pelvic Tucker’s!!….. Hip rolls are so easy for me!… Shoulder Bridge hurts my head( thinking… not doing) trying to get it right!!..:)
    Off to memorize your video!!… Thank You
    Shelah

  2. Sidney,
    Loved the video, and the ending! You are just so cute!
    I am in the process of trying to teach my husband some basic Pilates . Thank you for the tip, because when he tries to scoop his belly, he tucks… Hope,this will help him along the way.
    I refer to a lot of your videos when I need some help!
    Thank you!
    Ginger

    1. Hi Phillip, it depends on the curve. If it’s a structural scoliosis, meaning a curve you were born with or developed developed during puberty, it’s not a curve that can be fixed. BUT, the progression of the curve can certainly be slowed down, or prevented. There’s also a lot that can be done to help maintain mobility and decrease discomfort. However, if it’s a non-structural scoliosis caused from poor posture, or repetitive activities, like carrying books or a child on the same side all of the time, these types of lateral curves can be corrected with specific exercise. Thanks for your question!

  3. I don’t think it is cuz everyone I talk to say that I don’t have scoliosis that my back is fine and how do u find out if it is structural or functional

    1. An osteopath might help you determine if you have scoliosis, as well as if it’s structural or non-structural. I recommend consulting a qualified medical professional for anything beyond basic fitness concerns.

  4. I love the towel tip! That’s a new one for me. I continually have to try to untuck my pelvis while laying on the mat which feels awkward. I have such an exaggerated lumbar curve that when I’m in neutral pelvis lying down and I’m using the tactile cue of the towel, I get such a space between my back and the mat. Will this space eventually lessen? I am engaging my TA smile with Multifidus but space doesn’t reduce. I do need to book a session with you so you can see but wanted your thoughts. Perhaps that space is just how my body is meant to be. So many instructors want to tuck it. I try to find the balance. Love your videos!

    1. Hi Rachel! Try bolstering your shoulder girdle and then see what happens to your lumbar curve when you’re in neutral (This video shows you how). A lot of people unconsciously lift their chest, which thrusts their ribs forward. When this happens, it can contribute to what appears to be an excessive lumbar curve. Give the bolstering a try and let me know how it goes! Thanks for your question!

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