pelvic tilt and rocking

By Catherine CHUA Bee Hong Senior Principal Physiotherapist, Elizabeth CHAN Jiahui Principal Physiotherapist, KK Women's and Children's Hospital

Exercising during pregnancy comes with many benefits, including promoting muscle strength and endurance to meet the physical demands of pregnancy. It can also help control your blood glucose levels and blood pressure. Please consult your doctor before starting any exercise programmes. Ensure you avoid hot conditions, keep hydrated, and wear comfortable attire while exercising.

If you haven't been exercising regularly before pregnanc​y, start with an easy 15 minutes of activity a day. Then gradually increase that to 30 minutes a day, five to seven days a week.

Pelvic tilts and pelvic rocking are useful in helping to alleviate back pain. They reduce stiffness in the lower back. Pelvic tilts also help to gently stretch the back muscles and strengthen your abdominal and buttock muscles.

Here are the steps for the pelvic tilt and rocking exercise:

Stand upright with your feet shoulder-width apart, making sure not to lock your knees. Rock and tilt your pelvis clockwise (i.e. rock your pelvis left, tilt forward, rock right then tilt back if you start from the left). Do this rocking sequence 10 times.

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Read these next:

Sources:

The New Art and Science of Pregnancy and Childbirth 2008, World Scientific

Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore

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