Lay down supine (on your back) with your feet placed near your tailbone. Place hands under the arch of your back, about 4 fingers should fit. Remove fingers and feel the neutral spinal position. Then, press the lower back down and round or tuck the tailbone while squeezing abdominals. Next, arch the back and lift the tailbone while squeezing the back muscles. Repeat, you can also do this movement standing.
Posterior and anterior pelvic tilts connect the upper and lower body improving synovial fluid flow, helping the body to be more supple, graceful and flexible.