Pelvic Rock

iStock_000020854082SmallWhen questions about risk assail you, you can take refuge in your very normal, pregnant body. The Pelvic Rock is grounding and strengthening. It is a great exercise for relieving backache and gas, and for readjusting the baby’s position later in pregnancy. It also improves posture and strengthens the abdominal muscles. There are several different ways to do it.

FLAT ON YOUR BACK

Lie on the floor on your back with your knees bent and your feet flat on the ground. Inhale as you contract your abdominal muscles and flatten the small of your back on the floor. Hold this for a count of five as you exhale. Repeat 5 times. To make sure you’re doing it right, put your hand under the small of your back as you rock your pelvis. Repeat 5 times a day. Don’t do this exercise if it makes you feel light-headed.

HANDS AND KNEES

Get on your hands and knees with your back straight and your knees hip-width apart. As you exhale, tighten your abdominal muscles and arch your lower back. Let your head hang loose. Hold for 5 seconds. Inhale as you relax your back to the starting position. Repeat 5 times a day or whenever you feel gassy and uncomfortable.

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Peggy O'Mara newPeggy O’Mara is the editor and publisher of peggyomara.com.  She was the editor and publisher of Mothering Magazine from 1980 to 2011 and founded Mothering.com in 1995. The author of Having a Baby Naturally; Natural Family Living; The Way Back Home; and A Quiet Place, Peggy has conducted workshops at Omega Institute, Esalen, La Leche League, and Bioneers. She is the mother of four and grandmother of two.

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Peggy O'Mara

About Peggy O'Mara

Editor and Publisher of peggyomara.com. Longtime natural living advocate, award winning writer, and independent thinker.

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