San Ti

Qi Gong: Pelvic Tilt by Jerónimo Milo
Jerónimo Milo


Qi Gong: Pelvic Tilt

The following movements can be used to warm up before the Kettlebell (KB) exercises, to calm down after them or for coordination, posture improvement and general health purposes.
Generally, the pelvis has the most difficult body movements to understand and perform. Due to the amount of muscles and ligaments that make up this area, it’s difficult to locate it or visualize it. As the joint connections are not in plain view, it’s quite difficult to have an idea on how they work.

Anterior Tilt

Posterior Tilt

On top of all this, the pelvis is located on the sexual and excretion part of the body. The taboos and social conditionings over this area and its functions make it difficult for everybody to relax it or move it naturally. This is basically because of ignorance or embarrassment.
When doing kettlebells the pelvis is one of the most important corporal segments. It’s not only the body core, but also the nexus between the top and bottom part of the body. It is the part of the body that we will use to transfer the energy up by extending our legs and the one used to support the weight as it goes down.


All of our experiences and events in life somehow mark our body. For example some fear or trauma can generate that our shoulders bent forward to protect us from something. These events, resolved or not, can leave a stain in our body with us not even noticing it. The same happens with physical traumas, which can leave a negative mental conditioning.
Sometimes a posture or corporal movement changes when we modify something in our personality. And some other times, our personality changes when our body transforms. It’s good to work from the body to shape the mind and from the mind to change the body.

How to loosen up and acknowledge our pelvis

To do this simple –yet difficult- exercise, first we should know the two movements of the pelvis that define the curve of spinal column.

To tilt the pelvis anteriorly we should swing the pelvis over the femurs forward. This will create an arch (or hump), that can be identified as the act of pushing your buttocks out.

To do a posterior tilt we should swing the pelvis over the femurs backwards. This will make the hump disappear straightening the spinal column.

Standing with or knees slightly bent, we will try to perform this two movements one after the other in a cycle. At first we can help ourselves by grabbing the sides of the pelvis, so as to direct the movement.
When we get the general path of the movement, we will try to do it without the hands, looking only to move the pelvis and not the surrounding parts of the body. To check the correct execution of this exercise, we will stand with our heels, back and head laying against a wall, and without moving head or heels we will try to perform the same two movements.

This exercise will give us control over the position of the pelvis in many basic KB stances that will generate extra power when picking up the weights.

Once we dominate the wall exercise, we can do it in many different positions: standing, sitting or laying down.

This forward and backward movement of the pelvis works as an excellent exercise, that also stimulates the vertebral joints and massages the internal organs.

If you have any type of injury or pain in the back or doubt about your condition, please consult with a physician before doing this exercises.

We should never take this exercise to the extreme, forcing these two movements. The excessive or maintained pressure over the sides of the lumbar vertebrae could pinch them and provoke swelling or a hernia.