The pelvic tilt stretches the muscles along either side of the spine in the low back as well as in the buttock.  To a degree, the hip adductor (groin) muscles are also stretched.

Single leg pelvic tilt

1. Start by lying on your back.
2. Flex the right knee and bring it toward your right arm pit by contracting the hip flexor and abdominal muscles.
3. Provide slight stretch assistance using your hands on the back of your thigh.  Remember, do not apply any more than 1 lb. of pressure.
4. Hold the stretch for 1.5 - 2 seconds and return to the starting position with the thigh vertical.

Repeat steps 2 - 4 a total of 10 times per leg.  It is important that the knee is directed toward the arm pit.  Otherwise, the stretch will be anatomically limited if the knee is pulled to the chest.

Caution: If back pain is present, flex the non-involved leg 25° or more.  When pain is present, always consult with a health professional before proceeding with this and any stretches.

Double leg pelvic tilt

The double leg pelvic tilt is performed the same way as the single leg pelvic tilt.  The only difference is you bring both knees simultaneously to their respective arm pits.

The single leg pelvic tilt should preceed the double leg pelvic tilt.