Pelvic Tilts, Exercise Binder, Graphing Progress

Saturday, January 26, 2013

Each of us uses tools here on SP and also has personal methods for making and tracking progress. I have specific exercises that I must do - using a binder of important-for-me exercises, keep a graph that shows my weight changes over time, and I keep a handwritten journal.

Perhaps the most important of these is my exercise binder's contents. I need to do specific exercises that are low-impact and help my muscles gently while being kind to the arthritis on my spine. Many of my exercises are based on a simple "Pelvic Tilt". I'll list ONE of those modifications below, but wanted to share the idea of doing the pelvic tilt in case you don't know it but it might help. This is great for those of us with fibromyalgia, spine or back problems; but for many other people too!


There are several exercises that can be done while doing the pelvic tilt, once you do it alone. But start with this; it is fantastic for the spine, but good for the abdomen without causing the stress that sit ups do.


....Lie on a mat or thick carpet on the floor, knees up.
...........(Can be done on a bed but won't be very effective)

....Flatten you spine to the floor; do this you sort of tuck your rear end a bit. But think SPINE!

....Pull in your stomach muscles.
........Some photos of the tilt, with description of
............both the lying down one and the more advanced standing tilts:

As you get used to this, you can add another component:

ARM SWINGS during the tilt!

....Get into the position and while holding the abdominal muscles,
....raise your arms up to the ceiling at at 90 degree angle.

....Then lower one arm toward the knee while
....... lowering (raising?) the other arm toward the area above your head on the floor.

Breath slowly as moving.
Slowly move arms, almost in a slow 'swing',
but holding that spine to the floor!
REST. Repeat.

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You can find diagrams and information online about the pelvic tilt and variations of exercises which can be done with it as a basis for keeping the spine gently aligned. Slow is good, and steady rhythym of movement is best.

When I left the physical rehabilitation hospital back in '94, the physical therapists gave me a few hundred exercises that were neatly diagramed in easy-to-follow method. Each of these exercises is now copied and in a looseleaf binder within its own heavy-duty protective plastic sheet. I use my 'exercise binder' for these and a few other exercises as a lifelong exercise resource. As the therapists told me: some of these I could do then, some were likely goals in the foreseeable future... and some are remotely possible but goals.


Each of us can do what I did. Take a binder, put do-able or goal exercises into plastic protective sheets... and keep the binder handy. If you have had physical therapy and the therapist will give you copies of exercises to do at home, put them right in that binder. This way the sheets stay neat and you always can find them with ease. If you like certain SP exercises, print them out and put them in the binder.

The binders can be "Lifetyle" books, self-creations of your overall lifestyle plan and goals; you can use tabs to separate sections.

You can insert a graph showing projected weight goals and 'plotting' your weight week-to-week to see your progress.

Some people prefer using the computer, but some are like me: liking to combine different ways of doing things. I do have a graph that I made using plain graph paper. With a starting point and a goal weight. Numbers for weights are listed on the left side; week-dates are listed on the bottom. There is a strait line drawn diagnally from start to goal and my little dots are below the line, which is okay by me because the ups and downs still show progress. Slow progress, but progess.
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