Geared for Pelvic Stretches
Are there any specific
After you have worked on various
parts the body, you could follow them up with some pelvic stretches.
The Hip Bend:
Keep your back straight and feet
12" apart. Clasp your hands behind your back and bend at the hips.
Breathe deeply and relax. Slowly raise hands above your head and
stretch while still bending. Gently rise.
The Pelvic Tuck:
Go down on all fours and keep your
knees 12" apart. Arch your back by tucking your pelvis and clenching
your buttock muscles. Hold for 5 seconds and release. Repeat
5 to 10 times. You can also gently rock your pelvis.
The Lower Back Release:
Lie flat on your back and keep your
arms tucked on the sides, palms facing down. Press the floor with your
feet and lift your pelvis. Let your spine rise as high as your neck.
Breathe out and come down gently. Raise your knees towards your face
so that you can hug them. Hold. Take a few deep breaths. Straighten
one leg and continue hugging the other knee. Repeat with the other
leg. Again bend both knees and cross your feet at the ankles. Rotate
hips making small circles with your lower back. Repeat in the other
Lie on your back and stretch out
arms and shoulders at right angles. Breathe out and turn your knees
to the right and head to the left. Hold. Come back, keeping your knees
bent, and relax. Repeat in the opposite direction for a total of
10 times in both directions.
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