‘Sucking & Tucking’

Pelvic tilt, and ‘Sucking & Tucking’ How do you get your pelvis to tilt?

Pelvic tilt 4

When trying to describe it, the concept of the ‘pelvic tilt’ works for some, for others the idea of ‘sucking & tucking’ is useful, and for other people, the exercise below, combined with ‘sucking & tucking’, might work even better.

Try the following…

  1. Put the knuckles of one hand on the small of your back.

  2. By flexing your spine beneath your knuckles, see if you can push your knuckles backwards. [You can let your knees bend a little if necessary, but your body shouldn’t lean backwards].  To do this you are doing a ‘posterior pelvic tilt’ – see above.

The point of this is explained below.

What happens inside? At the place where you have just placed your knuckles, the spine has an inward bend, part of the ‘S’ bend. By straightening this bend (the lower part of the ‘S’ bend), the spine actually lengthens slightly; although the top of the spine doesn’t move, the portion below the ‘S’ does – it pushes down, pushing down on the pelvic bone to which it’s attached.


Pelvic tilt 1
Pelvic tilt 2

‘Sucking’. However, in both tai chi and qigong, you always need to balance front and back, so it isn’t enough to work only the back, you need to work the front simultaneously. This is where the ‘sucking’ comes in.  You need to lift the front of the pelvis upwards, and you do this by lifting the pubic bone.

Pelvic tilt 1

Why bother? Because without using this part of your body in every movement, tai chi and qigong stop being what they are and become external movement only … arms and legs slowly flurrying about without the central motor doing any driving. The two arts become “a tale, Told by an idiot, full of sound and fury, Signifying nothing.”

#qigong #pelvicrotation #spine #tucking #taiji #pelvictilt #sucking #taichi

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