Step 1: Lie on your back with your knees bent and feet flat on the floor.
Step 2: Arch your low back up and off the mat, tilting your pelvis anteriorly.
Step 3: Return to your starting position.
Step 4: Press your low back into the mat in the opposite direction, tilting your pelvis posteriorly.
Step 5: Repeat this motion of rocking your pelvis while moving through a comfortable range of motion.
(Aim to complete 15 reps per side for 2 sets, 3 times a day)
Step 1: Lie on your back with your knees bent.
Step 2: While keeping your knees together, gently move your knees to one side then reverse directions.
Step 3: Allow your spine to rotate as you move through a comfortable range of motion.
(Aim to complete 15 reps per side for 2 sets, 3 times a day)
Step 1: Lie on your back with your knees bent.
Step 2: Gently hold and pull your knees up towards your chest.
Step 3: Hold for 20-30seconds breathing normally.
(Aim to complete 3 reps of 20-second holds, 3 times a day)
Step 1: Lie on your back with knees bent with one foot flat on the ground.
Step 2: Gently raise one leg up towards your chest and hold for 20-30seconds.
Step 3: Repeat with your other leg.
(Aim to complete 2 reps of 20-second holds, 3 times a day)
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Pelvic Health During Pregnancy and Postpartum Workshop