*Pregnancy pelvic tilts exercise : How to do, Benefits, Side Effects, Uses, Precautions

( *Pregnancy pelvic tilts )

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Name of exercise  AROM lumbar pelvic tilt
Other names of exercise *Pregnancy pelvic tilts
Description of exercise Pregnancy pelvic tilts are a safe and effective exercise that can help strengthen and prepare the muscles in the pelvic area for childbirth. It involves lying on your back with your knees bent and feet flat on the floor, and then gently tilting your pelvis back and forth. This movement helps to strengthen the abdominal and back muscles, as well as improve flexibility and stability in the pelvic area. It can also help alleviate lower back pain and improve posture during pregnancy. Pelvic tilts are a low-impact exercise that can be performed throughout pregnancy, making it a great option for expecting mothers to stay active and prepare 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
  • Stand or lie on back.
  • Flatten the small of lower back by contracting abdominal muscles.
  • 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 Supine
    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
  • Eased delivery process
  • Stronger pelvic floor muscles
  • Improved balance
  • Reduced risk of diastasis recti
  • Increased blood circulation
  • Better bladder control
  • Improved flexibility

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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

  • Pregnancy pelvic tilts are generally safe for most pregnant women, but there are certain situations where it is best to avoid this exercise. These include:High-risk pregnancy: If you have a high-risk pregnancy, such as placenta previa, preterm labor, or a history of miscarriage, it is best to avoid pregnancy pelvic tilts.
  • Pelvic pain: If you experience pelvic pain or discomfort, it is important to avoid pregnancy pelvic tilts as they may aggravate your symptoms.
  • Vaginal bleeding: If you are experiencing vaginal bleeding, it is best to avoid pregnancy pelvic tilts until you have consulted with your doctor.
  • History of back or pelvic injuries: If you have a history of back or pelvic injuries, it is important to avoid pregnancy pelvic tilts to prevent further strain or injury.
  • Consult with your doctor: If you have any concerns or doubts about performing pregnancy pelvic tilts, it is always best to consult with your doctor 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)

  • Avoid during the first trimester
  • Do not overstretch
  • Listen to your body
  • Keep your knees bent
  • Use a mat or cushion for support
  • Avoid lying flat on your back
  • Do not hold your breath
  • Start slowly and gradually increase intensity
  • Stop if you experience any pain or discomfort
  • Consult with your doctor before starting the exercise

    • Helpful in Diseases

  • Pregnancy
  • Pelvic pain
  • Low back pain
  • Incontinence
  • Diastasis recti

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    Frequently asked questions

     

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