We wanted to come up with a few simple moves that you can do throughout your entire pregnancy, that will help keep the core strong, keep your pelvis stable and balanced. By doing these quick and easy moves daily or even just a few times a week, you may help relieve common pregnancy discomforts such as, low back pain, hip pain, muscle tightness and address imbalances that continue to change as your body shifts getting closer to the birth of your baby. These 5 simple moves are designed to prepare your muscular system for one of the toughest times of your life, active labor.
- PELVIC TILTS
During your first trimester into the early part of your second you may lay flat on your back, when you get later into the second and third laying flat is not recommended. Placing a BOSU ball underneath upper back or a wedge will help elevate trunk and relieve any dizziness or discomfort. During a pelvic tilt, you want to push your lower back flat into the ground without lifting your butt off ground. Front of pelvis should tip forward, you should feel a tightening in your core and a little relief in your lower back. Hold each tilt for 5 seconds repeat anywhere from 3-10x daily or weekly.
2. HIP BRIDGE
During 1st trimester and beginning of second trimester one may lay flat on back, once one gets later into second and third trimester using a stability ball/BOSU ball/wedge is recommended. Place yoga block, light ball, pilates ring or towel folded up between knees, begin with a pelvic tilt, flattening back to ground, then slowly lift glutes off the floor. Heels should be pressing down into ground as you squeeze glutes. Do not lift your butt too high this may put pressure on the lower back, only go to where you feel comfortable, everyone will be different. Push into block while holding bridge for 5-10seconds, repeat 3-10x. Try adding a kegel and a deep breath with each bridge to mimic a 10 second labor push.
These 5 exercises should be safe and helpful during your entire pregnancy, if you are having complications with your pregnancy please consult your doctor before trying.
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