Pregnancy Mobility


Please confirm with your gynaecologist whether he/she is happy for you to do the following exercises. They are low impact and should help strengthen all the right muscles to promote a posterior pelvic tilt and, in so doing, reduce or prevent low back pain which is so common in pregnancy. Do the following exercises for two to three weeks before progressing to the next level. Please discontinue exercise should you have any pain or discomfort.

1

Lumbar-Lat Stretch

Instructions

Sit on your knees, place your bum on your heels. Place your head on the floor and stretch arms out in front of you as far as possible. Take 10 deep breaths. Walk your hands 30 cms to the left, take 10 deep breaths. Repeat to the right. 

2

Hip Flexor Stretch

Instructions

Get down on your right knee. Your hip and knee on the left leg should be at 90 degrees. Keeping arms straight, push down hard on the stick. At the same time squeeze butt as you gently push your right hip forward. You should feel a stretch in the front of your right hip if you are doing the stretch properly. It's a tough stretch so play around with your position a bit to find a good stretch. Hold for 10 breaths. Repeat on the left.