1. Active pelvic tilt
Sit on a chair with your thighs parallel to the ground, your feet flat on the floor and your back in a neutral position (slightly arched).
Maintain a steady abdominal breathing while you tilt your hips posteriorly by rounding your lower back and anteriorly by arching your lower back.
Alternate between these motions, working through all the available range of motion.
2. Pelvic tilt AROM
Stand up with the feet at shoulder width.
You can place your hands on your side or have your arms hanging.
Tilt the pelvis anteriorly by arching the lower back.
Tilt the pelvis posteriorly by squeezing the glutes and pulling your navel in.
Imagine the pelvis being a big bowl full of water. You want to pour the water from the front of the pelvis when you tilt anteriorly and from the back when you tilt posteriorly.