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Pelvic tilts are a preliminary exercise form. This exercise incorporates very subtle movements which make it easier to practice for pregnant women. Pelvic tilts are aimed to strengthen the muscles around the lower back and the abdomen.
Pelvic tilts are an important part of prenatal yoga. This is because it exercises the muscles around the pelvic floor. Make note that these muscles are of crucial importance when the mother is trying to push the baby out at the time of delivery.
Benefits of pelvic tilts
There are several benefits of pelvic tilts. This exercise form supports the muscles around the lower back. It also strengthens these muscles making your back stronger. Besides, pelvic tilts also exercise and strengthen the abdominals. Regular practicing of pelvic tilts can also provide relief from lower back pain. You can also go in for pelvic tilts in case you are looking for a little back massage. But, if you want to enjoy these benefits, you need to practice them on a regular basis.
Types of pelvic tilts
Pelvic tilts can be broadly classified into standing and supine pelvic tilts. Amidst the two, standing pelvic tilts are slightly difficult. Thus, it is advised that you start with supine pelvic tilts first in case you are new to this exercise.
Supine pelvic tilts
This one is done lying down. If you are not too comfortable with your back then supine pelvic tilts are a good option.
* Lie down on your back.
* Bend your knees so that the soles of your feet touch the ground.
* In the position, the natural curve of your spine causes the lower back to be slightly above the floor.
* Exhale and try to rock your hips towards your face. This will cause your lower back to press against the floor. So, the natural curve of your back is gone.
* Hold this for a few seconds and then return to the original position.
You must repeat supine pelvic tilts at least 5 to 10 times.
Standing pelvic tilts
Standing pelvic tilts are a great option for pregnant women who are good with their back. However, you will need a little practice before you master this one.
* Lean against a wall or any firm support.
* Bend your knees slightly.
* Lift your pelvis slightly off the wall towards your face as you exhale. This will cause your lower back to press against the wall.
* Inhale and return to your normal position
For best results, it is advised that you repeat standing pelvic tilts at least 5 to 10 times everyday.
Go ahead and practice pelvic tilts and enjoy the benefits it has to offer.
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