EXERCISE OF THE WEEK: WALL PELVIC TILTS
Stiffness in the low back is one of those symptoms that seems to just increase more and more throughout pregnancy, especially as that bump grows. Today I want to share one of my favorite exercises to help relieve low back stiffness as well as to help you learn to engage the deep core and pelvic floor muscles in a standing position. Because this exercise is performed in standing, it is great for all stages of pregnancy (and even for those that just have a stiff low back)!
Instructions: Stand relaxed against a wall with shoulders and booty touching the wall (legs should be relaxed with knees slightly bent). Pull up through the pelvic floor as you pull your belly button in toward your spine until you feel your back flat against the wall. Hold this position for 5-10 seconds then slowly return to the relaxed starting position. Perform 10-20 repetitions as many times as needed throughout the day.
Tips: 1) Use your breath to help with your muscle engagement. Exhale as you pull in and hold and inhale as you release back to the starting position. 2) Don’t overdo it – you should not feel like you’re doing a crunch and you should not feel any tension in the shoulders, neck, or chest during this exercise.
The Wall Pelvic Tilts are great for reversing the increased lordotic curve of the low back that tends to occur during pregnancy with the increased weight of the abdomen. This exercise is also great improving core and pelvic floor engagement, strength, and coordination, which can not only help to prevent or prolong pelvic pressure, pelvic pain, and incontinence with pregnancy but can help improve post-partum recovery.
Let us know how you felt after the Wall Pelvic Tilts and contact us today for more information on how physical therapy can benefit you during pregnancy, post-partum, motherhood, and beyond!