Pelvic Rocks

Pelvic rocks are an extremely helpful exercise in pregnancy. They help alleviate the backache that so often accompanies pregnancy by encouraging the baby not to lay against the mother’s spine. They also help prevent varicose veins because pelvic rocks make the baby come off of the large blood vessels that run across the back of the uterus. You do pelvic rocks by getting down on all fours with your hands directly under your shoulders and your knees directly under your hips. First let your belly sag as you let out a sigh. Causing an arch of your back and your bottom to stick up in the air more. Then tuck your bottom in as you breathe in and relax again. Your shoulders don’t move in this exercise, only your pelvis moves. There is no need to do this fast, you can simply rock your pelvis back and forth at a consistent, unhurried pace. Breathing out through your nose as you let your belly sag and breathing in through your nose as you tuck your bottom under. Also contract your abdominal muscles when you tuck your bottom under and don’t let your belly sag excessively when you breathe out. Pelvic rocks are similar to the cat-cow pose in yoga but with pelvic rocking you don’t move your shoulders. Pelvic rocks are most helpful in preventing varicose veins when they’re done for small amounts of time frequently throughout the day. They can also encourage breech babies to turn. 80 a day are recommended, 40 in the morning and 40 at night or more spread out throughout the day.

One Response to “Pelvic Rocks”

  1. [...] especially moving during contractions. Hands and knees is a good position. The mother can even do pelvic rocks (arching the back rhythmically with her breath) while she’s on hands and needs during [...]

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