Movement · Back Care Series
The Pelvic Lift
The Work · Move 6 of 15
Starting position
Lie on your back, knees bent, feet flat hip-width, arms long by your sides.
How to do it
Press evenly through the feet and lift the hips straight up into a bridge — one long line from shoulders to knees, spine staying neutral. Hold for a breath or two at the top, then lower with control. 8–10 lifts.
Keep in mind
Lift from the glutes and hamstrings, not the low back. · Keep the ribs soft and the line long — hips don’t sag or overarch.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →