Quadruped Pelvic Tilts
Joint Focus: SPINE (T-SPINE + L-SPINE)
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2m 43s
This lesson video teaches Quadruped Pelvic Tilts - a simple but powerful drill to build pelvic control and awareness. The objective is to isolate the pelvis from the hips using small, intentional movements, while also improving control of the lumbar spine and setting the foundation for spinal segmentation work. You’ll learn how to find and feel anterior tilt vs posterior tilt, what your tailbone position is doing, and how to move between these positions without turning it into a big hip shift. Mastering this makes spine waves cleaner, improves movement quality, and helps you stop “hinging” through the same spot every time.
Up Next in Joint Focus: SPINE (T-SPINE + L-SPINE)
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Tall Kneeling Spine CARs
This video covers Tall Kneeling Spine CARs - a drill designed to build controlled articular rotation of the spine with minimal compensation. The purpose is to improve spinal awareness, segmental control, and usable range through slow flexion/extension and rotation patterns, while keeping the move...
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Side-lying Thoracic (T-Spine) Rotations
Develop genuine thoracic spine rotation with this side-lying open-book drill — a precise, well-controlled movement that isolates rotation to the thoracic spine by locking the pelvis and hips firmly in place, ensuring every degree of rotation is coming from exactly where it needs to.
Lying on you...
