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Ok. How can I isolate or figure that I'm rotating my pelvis rather than stretching my back?
I appreciate that might sound stupid. Thanks for your patience!
GoatandTricycle-
From a seated position ( a chair is fine ). sit bolt upright, with your chest out. Proper stiff back, as if you're standing on an army parade ground. Then lean your torso forward, without bending your spine in the slightest. You'll find that the best way to achieve this lean is by rotating your pelvis forward.
You won't be able to maintain that stiff-backed position on the bike for long ( nor should you ), but it gives you a better feel of how you should be supporting your weight.
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Get someone to take a photo of you
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How can I isolate or figure that I'm rotating my pelvis rather than stretching my back?
Stand up on the pedals a little to take the weight off the saddle and stick your bum out, give it the full J-Lo.
Your hips are now rotated.
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Something that might help you get a feel for this position is lowering your bars all the way, so there's no spacers underneath the stem.
Sit on the saddle but DON'T clip your feet in, just let your legs hang freely (easiest on a turbo trainer). To reach the now low bars, you'll probably find you'll have no choice but to rotate at the pelvis, your weight will come off the sit bones slightly, and will end up a bit further forward.
With the "rotated pelvis" position, you'll probably find you need to lower the saddle quite bit to actually pedal smoothly.
BareNecessities
dubtap
Scilly.Suffolk
macaroon
I'd actually try and move it back first. No more than 5mm. Then give it a try.
When leaning forward on the bike, it's best done by rotating your pelvis forward, rather than stretching arching the back. When you rotate your pelvis, your sitbones tend to move back a little on your saddle.