HealthPartners - Your guide to pregnancy

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.

STEP 2 STEP 1

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. 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 2

STEP 1

2. Standing up Keep your back straight, tighten your buttocks, bend your knees slightly, and rock your pelvis back and forth. This is a belly dancing move called the hinge. Try putting on some music and slowly walking around while doing this exercise. Your abdomen and bottom should work like a hinge, while the rest of your body stays upright.

STEP 2

STEP 1

3. Hands and knees This is like the cat’s stretch yoga pose. Get down on your hands and knees with your arms shoulder-width apart and your knees hip-width apart. Pull your buttocks down and slightly arch your back, tilting your pelvis forward. Then push your buttocks out and back, tilting your pelvis back. Keep these movements small to keep your back mostly flat.

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