HOW: Start in a standing position.. Place your hands on a stick, shift your weight to one leg, and rotate your hips forwards creating an anterior pelvic tilt. Then, rotate your hips backwards creating a posterior pelvic tilt. Do this going forwards and backwards in a slow and controlled motion for as much as you feel comfortable with.
FEEL: When your hips are rotated forward, you will feel a slight stretch in your low back. When your hips are rotated backward, you’ll feel your glutes, core, and hip flexors working.
COMPENSATION: Keep the rest of your body still other than your hips. Don’t move your upper body too far forwards or backwards while rotating the hips.