PELVIC FLOOR
|
| Pelvic rocking
in lying down position |
| Step 1 |
- Flex your hip and knees;
- Place one hand under the forward curvature of the spine. (see pic)
- Tilt the pelvis anteriorly (upwards) till you flatten the anterior curvature.
|
| This is basically done to
reduce the Lumbar Lordosis, because a tilted down pelvis allows the baby to use the
abdominal muscles like a hammock causing them to be stretched. This causes excessive
loading of the back muscles which are strained causing the typical backache of pregnancy. |
| Step 2 |
Same position as before
- Lift right leg off the bed straight at the knee to a count of 5.
- The other leg should be in hip knee flexion
|
| Step 3 |
| Same exercise. Repeat with left leg |
| Step 4 |
The first 2 steps are the same (Rt leg lifted
straight)
- Next lift the other (left) leg with your hand at the back of your thigh and tilt the
pelvis anteriorly on your hand kept under your lumbar spine.
|
| Step 5 |
| Repeat with Left leg |
