Pelvic Rocking
How to do it
While on hands and knees, tilt your pelvis under by contracting deep abdominal muscles. While you are learning, try to pay close attention to the abdominal contraction. This will prevent you from trying to tilt your pelvis by arching your back. When it is done properly, the movement is very small and your back should stay relatively flat.
Why to do it
Pelvic Rocking helps to relieve a sore back by stretching the lower back muscles.
Pelvic Rocking helps stimulate the digestive system.
Pelvic Rocking helps lessen constipation.
Pelvic Rocking realigns the uterus.
Pelvic Rocking is a safe way to keep stomach muscles tone.
Pelvic Rocking before bed time can help you sleep longer before you need to empty your bladder.
How often to do it
Pelvic Rocking can be used as part of a regular pregnancy exercise routine, and can also be used in "backache emergencies."
Pelvic Rock as necessary throughout the day to prevent a sore back, or when your back begins getting sore.
Start a regular routine of pelvic rocking by doing 50 pelvic rocks a day. Work up to 200 a day. They do not need to be done all at once, doing 4 sets of 50 throughout the day is just as helpful.
You May Also Be Interested In:The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor. |
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© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally
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