Pregnant Women Pelvis Rock Exercise to Strengthen Abdomen and Have Less Pain

http://www.sleighfamilychiropractic.com I am Dr. Katie Sleigh of Sleigh Family Chiropractic and I would like to introduce all pregnant women to the pelvic rock exercise. This exercise is very important for most pregnant women to do. As always you should first check with your doctor to make sure that any new exercise it is safe for you to do.
Start off on hands and knees with the back as flat as possible. Then imagine you are pulling your belly button toward the spine. This will help to activate your abdominal muscles while keeping your spine in a neutral position. Avoid arching the back upward or letting it fall downward. Then tilt the pelvis as though you are bringing your tailbone toward your chin. Then return to a neutral position and repeat. This exercise will both help strengthen your abdominals as well as help stretch your lower back.
You should not have pain with this exercise. If you do, discontinue the exercise and talk with your doctor.
I help many pregnant women have healthier, less painful pregnancies, labors, and deliveries. It is extremely important for pregnant women to stay active and fit throughout their pregnancy. As the center of gravity changes with the growing belly, the future mother will have altered her posture. The pelvis will rock forward, the upper back will lean backward, and the head will come forward. This altered posture leads to an increase in the curve in the lower back which jams the joints together and leads to low back pain. But this does not have to be severe for many pregnant women. Prenatal exercise is a must for a healthy pregnancy!
The pelvic rock exercise helps to strengthen the abdomen, pelvic floor as well as the low back. Therefore, it is easier for the future mom to use good posture and decrease back pain. It will also help her prepare for labor and delivery. Please check with your doctor to determine that this exercise is safe for you. Then I recommend doing this exercise daily. Start as early on during the pregnancy as possible. I recommend doing the exercise 25 times per day when you first start out. After a week or two, increase up to 25 times, twice per day and then eventually work your way up to 40 times twice per day.
This was brought to you by Dr. Katie Sleigh, your pregnancy and pediatric health care advocate. For more tips and advice please visit the Website at www.sleighfamilychiropractic.com.

Category:

Education

Tags:

• Pregnant Women Exercise
• Pelvic Rock for Future Moms
• Mothers to Be
• Less Painful Pregnancies
• Better Labor and Delivery

[kit1986kat]

Hi will this help with a tilted uterus in correcting it?