Pelvic spinal stabilization plays a major role in lower back health and functioning. A stabilized pelvic area consists of strong gluteal, abdominal and genital muscles that increase spinal support, control and balance while promoting a well-coordinated nervous system. Maintaining the proper pelvic position while performing the stabilization exercises plays the most important role, not repetitions or sets. Since every patient differs according to positioning, movement and sensitivities, obtain medical clearance prior to doing any of these exercises.
Locating Neutral Pelvis
Exercise to improve pelvic spinal stabilization will originally concentrate on finding your neutral point. Your neutral point involves the spinal position where you feel most comfortable and where you minimize strain to any affected tissues. Finding your pelvic neutral point and using it throughout the day helps train your nervous system while activating your core muscles to maintain stability throughout movements. Start the exercise by lying on your back and bending your knees so the soles of your feet are firmly against the surface. Tighten your abdominal muscles. Gently tilt your pelvis to the right and hold for five seconds. Tilt your pelvis back into the floor. Hold for five seconds. Tilt your pelvis to the left and hold for five seconds. Finally, tilt your pelvis toward the ceiling and hold for five seconds. Whichever position was the most comfortable will be your neutral pelvic position.
Genital Strengtheners
Strengthening your urination muscles, in exercises known as Kegel maneuvers, will provide useful exercise to improve pelvic spinal stabilization. Start the exercise by lying on your back and placing your pelvic area in the neutral position. Place your fingers inside your pelvic bones, alongside your abdomen sides. When performing the exercise correctly, you will feel your muscles contract. Gently tighten your genital muscles together as if you are holding your urine in. Hold the tension for 10 seconds. Slowly release the tension and relax for 10 seconds. Repeat the exercise times.
Bridge Techniques
Different forms of bridge maneuvers can provide good exercise to improve pelvic spinal stabilization. Bridge maneuvers strengthen the abdominals, glutes and pelvic muscles all at the same time. Start by getting into the supine position, on your back with your legs fully extended. Lift your legs and bend both knees until you can place both soles of your feet firmly on the surface. Place your hands near your pelvic bones, along each side of your abdomen. Tighten your abdominal and butt muscles. Slowly lift your pelvis from the floor while maintaining the neutral pelvic position. Do not arch your back. Hold the position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 15 times.
Ball Tilts
Exercising on an exercise ball improves and challenges balance while isolating important stabilization muscles. Utilize an exercise ball by including some pelvic tilts as part of your exercises to improve pelvic spinal stabilization. Sit upright on an exercise ball with both feet firmly planted on the floor. Criss-cross your arms over your chest. Slowly tilt your pelvis forward to do a posterior tilt. Hold for five seconds. Return your pelvis to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Try doing this exercise in different positions without an exercise ball while lying on your back, standing upright or sitting.
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