The many benefits of pelvic rocking

Pelvic rocking is one of the best exercises you can do during pregnancy. Many of the common aches and pains brought on by pregnancy, such as lower back, hip and sciatic nerve pain, can be eased by doing this simple exercise. Or do you suffer from heartburn? Pelvic rocks can heal relieve that as well! This is because pelvic rocks can play a part in improving digestion. Some moms experience heartburn when they lay down, so many enjoy doing this exercise before going to bed so they can sleep more comfortably.

Pelvic rocking also helps to strengthen your back, abdominal and glute muscles. This is important not only for pregnancy, given these are muscles that are taxed to a greater extent, but they are also muscles that you will activate during labor as well.

So how to you safely do pelvic rocks? Start on all fours with your hands under your shoulders and knees under hips. You’ll want a neutral position with your hips and spine, and to keep your shoulders relaxed so that you don’t involve upper back (photo on left). Allow your pelvis and back to drop down into a dip and then draw it in, contracting your abs and glutes as you go (photo on right).

Rock on, mama!