Posterior Pelvic Tilt Protocol Card (The Core Disconnect)

Your lower back is not tight. It's been rounding forward and calling it rest. A 9-exercise system for guitarists whose lower back flattens and slumps when they sit to play.

Your lower back is not tight. It's been holding on for dear life.

The posterior tilt is the couch player's pattern. The tailbone tucks under, the lower back flattens, and the whole spine rounds forward into a C-shape that feels perfectly comfortable until the body starts breaking down under it. It does not feel like bad posture. It feels like relaxing. The lower back muscles are not the problem here: they are victims. The hamstrings are pulling the pelvis downward and under. Stretching the lower back compounds the problem.

This protocol works through three phases:

Release: address the hamstrings, the upper abdominals, and the posterior pelvic floor that are locking the tailbone down and preventing the pelvis from finding a forward position. 

Reset: learn to roll onto the sit bones rather than the tailbone, and build the mid-back capacity to hold the spine upright without the shoulders and neck having to take over the load.

Rebuild: reactivate the hip flexors and lumbar extensors in the positions that hold the pelvis forward under the sustained demands of a long session.

9 exercises. Clear anatomical illustrations. Sets, reps, and what you should feel for each one.

Print it, stick it on the wall, or pull it up on your iPad before you play.

What's included

• 1 high-resolution PDF protocol card, designed for iPad or printing
• Step-by-step anatomical illustrations for every exercise
• Sets, reps, and plain-English execution notes
• Built to use in 10 minutes before every practice session

This is for you if

You're 40+, you play guitar, and your lower back rounds and aches during long sessions. You find yourself slumping despite trying to sit tall. Your mid-back feels chronically tired and your neck and shoulders carry tension they should not need to carry.

"I've always been a slumper. I knew it. I just couldn't hold anything different for more than five minutes. This card gave me a sequence that actually addressed why. Two months later I can play for an hour without the mid-back fatigue that used to stop me." Colin, 55, Wellington 

Designed by Fergus O'Connor, Manual Osteopath, Strength Coach, and Guitarist, with 18 years working with guitarists in pain. Part of the Release-Reset-Rebuild™ framework built for adult guitarists.

Format: Instant PDF download. 2 pages + RRR Framework overview.

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