Standing Pelvic Tilts - LEFT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 2.1%
Step 2: Anterior Pelvic Tilt
ID: STEP_2
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 4.2%
Step 3: Posterior Pelvic Tilt
ID: STEP_3
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 6.2%
Step 4: Return to Neutral
ID: STEP_4
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 8.3%
Step 5: Setup
ID: STEP_1_REP2
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 10.4%
Step 6: Anterior Pelvic Tilt
ID: STEP_2_REP2
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 12.5%
Step 7: Posterior Pelvic Tilt
ID: STEP_3_REP2
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 14.6%
Step 8: Return to Neutral
ID: STEP_4_REP2
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 16.7%
Step 9: Setup
ID: STEP_1_REP3
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 18.8%
Step 10: Anterior Pelvic Tilt
ID: STEP_2_REP3
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 20.8%
Step 11: Posterior Pelvic Tilt
ID: STEP_3_REP3
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 22.9%
Step 12: Return to Neutral
ID: STEP_4_REP3
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 25.0%
Step 13: Setup
ID: STEP_1_REP4
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 27.1%
Step 14: Anterior Pelvic Tilt
ID: STEP_2_REP4
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 29.2%
Step 15: Posterior Pelvic Tilt
ID: STEP_3_REP4
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 31.2%
Step 16: Return to Neutral
ID: STEP_4_REP4
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 33.3%
Step 17: Setup
ID: STEP_1_REP5
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 35.4%
Step 18: Anterior Pelvic Tilt
ID: STEP_2_REP5
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 37.5%
Step 19: Posterior Pelvic Tilt
ID: STEP_3_REP5
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 39.6%
Step 20: Return to Neutral
ID: STEP_4_REP5
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 41.7%
Step 21: Setup
ID: STEP_1_REP6
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 43.8%
Step 22: Anterior Pelvic Tilt
ID: STEP_2_REP6
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 45.8%
Step 23: Posterior Pelvic Tilt
ID: STEP_3_REP6
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 47.9%
Step 24: Return to Neutral
ID: STEP_4_REP6
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 50.0%
Step 25: Setup
ID: STEP_1_REP7
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 52.1%
Step 26: Anterior Pelvic Tilt
ID: STEP_2_REP7
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 54.2%
Step 27: Posterior Pelvic Tilt
ID: STEP_3_REP7
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 56.2%
Step 28: Return to Neutral
ID: STEP_4_REP7
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 58.3%
Step 29: Setup
ID: STEP_1_REP8
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 60.4%
Step 30: Anterior Pelvic Tilt
ID: STEP_2_REP8
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 62.5%
Step 31: Posterior Pelvic Tilt
ID: STEP_3_REP8
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 64.6%
Step 32: Return to Neutral
ID: STEP_4_REP8
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 66.7%
Step 33: Setup
ID: STEP_1_REP9
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 68.8%
Step 34: Anterior Pelvic Tilt
ID: STEP_2_REP9
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 70.8%
Step 35: Posterior Pelvic Tilt
ID: STEP_3_REP9
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 72.9%
Step 36: Return to Neutral
ID: STEP_4_REP9
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 75.0%
Step 37: Setup
ID: STEP_1_REP10
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 77.1%
Step 38: Anterior Pelvic Tilt
ID: STEP_2_REP10
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 79.2%
Step 39: Posterior Pelvic Tilt
ID: STEP_3_REP10
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 81.2%
Step 40: Return to Neutral
ID: STEP_4_REP10
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 83.3%
Step 41: Setup
ID: STEP_1_REP11
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 85.4%
Step 42: Anterior Pelvic Tilt
ID: STEP_2_REP11
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 87.5%
Step 43: Posterior Pelvic Tilt
ID: STEP_3_REP11
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 89.6%
Step 44: Return to Neutral
ID: STEP_4_REP11
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 91.7%
Step 45: Setup
ID: STEP_1_REP12
Description:
Stand upright with your feet hip-width apart and parallel, knees slightly bent, and shoulders relaxed. Place your hands on your lower abdomen or hips to provide feedback for pelvic movement.
Time: 93.8%
Step 46: Anterior Pelvic Tilt
ID: STEP_2_REP12
Description:
Tilt your pelvis forward, arch your lower back, and stick your tailbone back. Hold this position for $2–3$ seconds while breathing naturally and feeling the stretch in your hip flexors.
Time: 95.8%
Step 47: Posterior Pelvic Tilt
ID: STEP_3_REP12
Description:
Tilt your pelvis backward, flatten your lower back, and tuck your tailbone. Hold this position for $2–3$ seconds while breathing naturally and feeling your core engage.
Time: 97.9%
Step 48: Return to Neutral
ID: STEP_4_REP12
Description:
Find the midpoint between the anterior and posterior tilts to return to your natural spine curve.
Time: 100.0%
Basic Information
Exercise ID(s):
820afcc3-8e53-4bea-bfdb-d0a8de18d29a
1f53ed03-31d7-4d99-a90e-8fdbbc629003
Total Steps: 48
Config File:
standing_pelvic_tilts_left_view.yaml
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