Tag Archives: pelvic rock exercise

Step 12 of 12 Essentials for Natural Childbirth: “Kitchen Sink” Pelvic Rock

The “Kitchen Sink” can be anything of the right height: a chair back at the office, the desktop in the schoolroom, a window ledge, bathroom sink, countertop, cupboard, dresser, etc.

This exercise can be done each time you go to the sink (or to the chair, at your desk, kitchen counter, etc.). Through frequent practice, you will maintain good posture, give yourself quick relief from pelvic pressure, and you will improve circulation to the lower part of your body.

Step 10 of 12 Essentials for Natural Childbirth: Another Way to Pelvic Rock, Just for Fun

Since Pelvic Rocking is so vital to your comfort and health during pregnancy I am offering some additional positions. The hands-and-knees position is by far the most effective means of “rocking your pelvis,” so use it whenever possible.

Sitting Pelvic Rock

Though the sitting position is not as effective as the other methods of pelvic rocking, the advantage is that it can be done while you are sitting doing routine tasks.
It will relieve back tension and pelvic pressure.

Another Way to Pelvic Rock, Just for Fun

HOW:

  1. Begin in a tailor sitting position. Roll your pelvis back so that your weight shifts to the base of your spine. You feel as though you have been pushed in the abdomen.

Step 3 of 12 Essentials for Natural Childbirth: Pelvic Rock for the Rest of your Life

This exercise could be the most important addition to your well being that you have ever learned! It is important to you now during your pregnancy and your birth, but it is just as important for the rest of your life.

Your uterus becomes heavier and heavier with pregnancy, and standing upright causes it to push lower and more tightly into your pelvis. The pressure and the weight cause you to “give in” to the uterus, letting it fall forward and sway your back. Backache and pressure pains are the result.

Backache of Pregnancy

Is a Backache a natural part of Pregnancy?

Not if you know how to Pelvic Rock and will do it regularly!

You need to understand your own anatomy. Your uterus is attached by ligaments to the inner side of your back, low on your spine. As your uterus grows and becomes heavier with your baby, it stretches and pulls on those ligaments that hold it in place. You allow it to hang forward which causes more stretching and now the muscles become involved and are not used to this activity. Everything begins to hurt! It is called ”backache of pregnancy”. Since we know what causes it, let’s prevent it and correct it!