Pregnancy four point pelvic tilt exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pregnancy four point pelvic tilt )

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Name of exercise  AROM lumbar pelvic tilt quadruped
Other names of exercise Pregnancy four point pelvic tilt
Description of exercise The four point pelvic tilt exercise is a simple and effective exercise that can help pregnant women strengthen their pelvic floor muscles and alleviate back pain. To perform this exercise, the woman should get on her hands and knees, with her hands directly under her shoulders and her knees under her hips. She should then slowly tilt her pelvis forward, arching her back and holding for a few seconds before releasing. This exercise can be repeated several times, and can also be done with a partner gently pressing down on the lower back for added resistance. Regular practice of this exercise can help improve posture, reduce back pain, and prepare the pelvic floor for childbirth.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin kneeling on hands and knees, head up, back relaxed.
  • Flatten the small of lower back by contracting abdominal muscles, tuck chin in.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise Pregnancy
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Reduced back pain
  • Better posture
  • Increased flexibility
  • Enhanced balance
  • Improved pelvic floor muscle function
  • Reduced risk of pelvic floor dysfunction
  • Easier labor and delivery
  • Improved circulation
  • Reduced risk of diastasis recti

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The four point pelvic tilt exercise is generally safe for pregnant women and can even help with labor and delivery. However, there are certain situations when it should be avoided:If you have a history of preterm labor or are at risk for preterm labor, it is best to avoid this exercise as it can put pressure on the cervix and potentially trigger contractions.
  • If you have any complications during your pregnancy such as placenta previa or a weak cervix, it is important to consult with your healthcare provider before attempting this exercise.
  • If you experience any pain or discomfort while performing the four point pelvic tilt, stop immediately and consult your healthcare provider.
  • If you have a high-risk pregnancy or any other medical conditions, it is best to consult with your healthcare provider before attempting this exercise.Overall, it is important to listen to your body and consult with your healthcare provider before starting any new exercise routine during pregnancy.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do not rock into exaggerated sway back position. Do not hold breath.

    • Helpful in Diseases

  • Pregnancy-related pelvic girdle pain
  • Low back pain
  • Pelvic floor dysfunction
  • Diastasis recti

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    Frequently asked questions

     

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