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Pelvic Rock


Pregnant woman lying on yoga matThis is a great exercise for relieving backache and gas, and for readjusting the baby’s position later in pregnancy. It also improves posture and strengthens the abdominal muscles. There are several different ways to do it.


Lie on the floor on your back with your knees bent and your feet flat on the ground. Inhale as you contract your abdominal muscles and flatten the small of your back on the floor. Hold this for a count of five as you exhale. Repeat five times. To make sure you’re doing it right, put your hand under the small of your back as you rock your pelvis. Repeat 5 times a day. Don’t do this exercise if it makes you feel light-headed.


Get on your hands and knees with your back straight and your knees hip-width apart. As you exhale, tighten your abdominal muscles and arch your lower back. Let your head hang loose. Hold for five seconds. Inhale as you relax your back to the starting position. Repeat 5 times a day or whenever you feel gassy and uncomfortable.

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Mothering › Pregnancy Articles › Pelvic Rock