HealthPartners - Preparing for childbirth

Easy Exercises These 3 stretching and toning exercises don’t take any special preparation, space or equipment. Almost anyone can do them anywhere.

1

THE PELVIC ROCK Pelvic rocking helps relieve a sore back by stretching your lower back muscles. It’s the most common exercise taught in childbirth classes because it’s very effective. Doing the pelvic rock during pregnancy can help support your growing baby. Doing it after pregnancy can help tone your abdominal muscles. You can do the pelvic rock lying on your back, standing up, or down on your hands and knees. Start by doing 10 of these 3-4 times a day. Work yourself up to about 40 stretches 3-4 times a day, including once before you go to bed. This helps baby get into a good position.

Here are 3 ways to do the pelvic rock: 1. Lying down

Lie flat on your back, hands on the floor at your sides. Rock your pelvis up by drawing your belly button (naval) in and slightly raising your tailbone (pelvic area). Return to starting position. This is a small movement. Don’t stress your back. If you feel dizzy, try another position.

STEP 1 STEP 2

18 Your Guide to Labor and Birth