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How To Find A Neutral Pelvis

Posture is the basics to healing properly after a natural or cesarean birth. From the way we sit to stand and even walk. Part of the healing process is being able to engage the deep core muscles correctly; in order to do so, finding good posture is key. Good posture in standing is weight equally distributed between both forward facing feet, knees soft, neutral pelvis, small arch in the low back, shoulders back and head in line with your shoulders (for pictures and more examples of postures, click here).

Neutral pelvis means the pubic bone and sacrum are both parallel to the floor. When the pubic bone drops forward, it's called an anterior pelvic tilt versus when the sacrum drops towards the floor it's called a posterior pelvic tilt.

The easiest way to find neutral pelvis is with a standing hamstring stretch.

1. Stand with feet a little wider than hip width apart

2. Hinge forward at the hips without rounding your lower back, and place hands on counter, chair, or wall

3. Pretend you are making the number 7 with your body and stick your bottom further back while maintaining hands on counter/chair/wall.

4. You should feel a stretch to the hamstrings, lats, and parts of your low back. Hold this position for 30 seconds. You may shift your hips from side-to-side if desired.

5. Upon returning to standing, your body automatically will come up to a neutral pelvis.

Standing Hamstring Stretch


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