Lumbopelvic exercises

Lumbopelvic exercises target the muscles in your lower back (lumbar spine) and pelvis, which are essential for maintaining good posture, stability, and mobility. Strengthening these muscles can help alleviate lower back pain, improve core stability, and enhance overall athletic performance. Here are some exercises to target the lumbopelvic region:

1. _Pelvic Tilt_: Lie on your back with your knees bent and feet flat. Tilt your pelvis upwards and then back down again, repeating the motion.

2. _Bridge_: Lie on your back with your knees bent and feet flat. Lift your hips up towards the ceiling, squeezing your glutes and lower back muscles.

3. _Plank_: Hold a plank position, engaging your core and lower back muscles.

4. _Bird Dog_: Start on your hands and knees. Lift your right arm and left leg off the ground, holding for a few seconds before switching sides.

5. _Lunges_: Perform walking lunges, keeping your back straight and your core engaged.

6. _Deadlifts_: Stand with your feet shoulder-width apart and hold a weight or barbell with your hands shoulder-width apart. Lift the weight up and stand up straight, squeezing your glutes and lower back muscles.

7. _Pelvic Clock_: Lie on your back with your knees bent and feet flat. Imagine a clock face on your pelvis and move your pelvis through the different hours (e.g., 12 o'clock, 3 o'clock, 6 o'clock, etc.).

8. _Side Plank_: Lie on your side with your feet stacked and hands under your shoulders. Lift your hips up off the ground, engaging your core and lower back muscles.