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

( Pregnancy posterior pelvic tilt )

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Name of exercise  Iso pelvic tilt
Other names of exercise Pregnancy posterior pelvic tilt
Description of exercise Pregnancy posterior pelvic tilt exercise is a gentle and effective way to strengthen the muscles in the lower back and pelvic region during pregnancy. This exercise involves lying on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis back, pressing your lower back into the floor. Hold for a few seconds and then release. This exercise helps to alleviate lower back pain, improve posture, and prepare the body for labor and delivery. It is important to consult with a healthcare provider before starting any new exercise routine during pregnancy.
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
  • Lie on back with pillow under head and knees.
  • Keep legs straight, crossed at knees.
  • Perform a pelvic tilt (flatten low back).
  • Tighten thighs and buttocks.
  • Contract pelvic floor muscles.
  • Inhale slowly for a 4 count.
  • Exhale slowly for a 4 count.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Sacroiliac
    Type of Muscles Abdominal
    Category of Exercise Pregnancy
    Type of Exercise Isometrics
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved posture
  • Reduced back pain
  • Strengthened core muscles
  • Increased pelvic stability
  • Better balance and coordination
  • Improved circulation
  • Eased delivery and labor
  • Reduced risk of pelvic floor dysfunction
  • Increased flexibility and range of motion
  • Improved overall physical function

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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 posterior pelvic tilt exercises should be avoided if you are experiencing any pain or discomfort while performing them. It is also important to avoid these exercises if you have any history of back or pelvic injuries, as they may exacerbate these conditions. Additionally, if you have been advised by your healthcare provider to avoid certain exercises during pregnancy, it is important to follow their recommendations. It is always best to consult with your healthcare provider before starting any new exercise routine during pregnancy to ensure it is safe for you and your baby. If you experience any unusual symptoms or discomfort while performing these exercises, stop immediately and consult with your healthcare provider.

    • Precautions

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

  • Do Not Hold Breath. Keep muscles contracted until inhale and exhale is finished.

    • Helpful in Diseases

  • Pregnancy
  • Posterior pelvic tilt
  • Exercise
  • Helps
  • Diseases

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    Frequently asked questions

     

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