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Pelvic rocking (seated)

  1. Sit in a comfortable, neutral position, with your feet flat on the floor and your buttocks near the front of the seat.
  2. Gently roll your shoulders forward as you roll your hips and your lower spine back. Feel the weight move backward on your "sit" bones.
  3. Now straighten up slowly. Pull your shoulders back as your hips and lower spine rock forward, arching your back.
  4. Repeat 8 to 12 times, gently rocking your pelvis backward and forward.

Current as of: May 1, 2026

Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: May 1, 2026

Author: WebMD Ignite Staff

Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.