Are you looking for a simple and effective way to strengthen your core muscles during pregnancy?
Look no further than pelvic tilts!
Understanding Pelvic Tilts
Pelvic tilts are gentle movements that involve tilting your pelvis forward and backward while maintaining a neutral spine position.
This exercise primarily engages the muscles in your abdomen, lower back, and pelvic floor.
It helps improve your posture, relieve back pain, and promote stability in your pelvic region.
Finding Your Starting Position
To begin, stand or sit with your feet shoulder-width apart.
Place your hands on your hips, and focus on maintaining a neutral spine.
Imagine a string gently pulling your head towards the ceiling, creating length in your spine.
This is your starting position for pelvic tilts.
Performing Pelvic Tilts
Start by inhaling deeply, and as you exhale, gently tilt your pelvis forward by tucking your tailbone under and drawing your belly button towards your spine.
Hold this position for a few seconds, feeling the engagement in your abdominal muscles.
Then, inhale again and slowly release the tilt, allowing your pelvis to return to its neutral position.
Progressing Your Pelvic Tilts
As you become more comfortable with pelvic tilts, you can gradually increase the intensity and duration of the exercise.
You can try performing the tilts while lying on your back with bent knees, or even incorporating them into your prenatal yoga or Pilates routine.
Remember to listen to your body and only do what feels comfortable for you.
Benefits of Pelvic Tilts
Pelvic tilts offer a range of benefits for pregnant women, including:
Improved Core Strength: By targeting the muscles in your abdomen and lower back, pelvic tilts help strengthen your core, providing stability and support for your growing baby bump.
Relief from Back Pain: Pregnancy often brings along lower back discomfort. Pelvic tilts can help alleviate this pain by reducing pressure on your spine and promoting proper alignment.
Enhanced Posture: As your baby grows, your center of gravity shifts, potentially leading to poor posture. Regular practice of pelvic tilts can help you maintain proper posture, reducing strain on your back and promoting better overall alignment.
Preparation for Labor: Strong pelvic muscles are essential for labor and delivery. Pelvic tilts help you develop pelvic floor awareness and control, which can contribute to a smoother childbirth experience.
Increased Body Awareness: Through pelvic tilts, you develop a deeper connection with your body and become more aware of your pelvic region. This heightened body awareness can be beneficial during pregnancy and beyond.
I just had to have a medical procedure to flip my breeched baby. But I noticed her kicks feel different. Im also at 37 weeks. Maybe ask your doctor about a ECV?
27 Mar 2024
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Yoga also helps baby flip if you can find some videos on YouTube to help guide you. Ultrasound tech can let you know babys position.
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