Exercises
1) Circling the pelvis 2) Building a bridge 3) The table 4) Cat’s hump and horse’s back Further exercises that you can do during pregnancy can be found in the following articles:
- Starting position: You stand with your back against a wall, with your legs hip-wide apart and slightly away from the wall. The knees are slightly bent
- Execution: Move the pelvis forward (12 o’clock), to the side (3 o’clock), to the back (6 o’clock) and to the other side (9 o’clock). So you slowly describe a circle.
After 3 passes, change sides once and repeat this.
- Alternative: You lie on your back on a carpet pad. Both legs are angled. Now perform the same circular movement as when standing.
- Starting position: You lie on your back on a pad,- the legs are turned up.
The arms are lying on the floor next to the body
- Performance: Lift the pelvis until the whole body forms a straight line. Thereby tense the gluteal muscles. Hold this position for 30 seconds.
Then repeat the exercise 3 times.
- Starting position: Take a long seat (you sit with your back upright and your legs stretched out straight on a support). The hands are supported behind the upper body. The fingers are aligned so that they point towards the feet.
- Execution: Support yourself high enough to keep your legs, pelvis and upper body in line.
The gaze remains directed towards the feet. Hold the position for about 20 seconds,- then repeat the exercise 3 times
- Starting position: Stand on a pad so that only your hands and lower legs touch the floor. The feet are stretched out long.
- Execution: Stretch the whole back and form a slight hollow back.
The gaze is directed towards the ceiling. Then make a round back and look down. Repeat this movement slowly for about one minute.
- Exercises for headaches during pregnancy
- Physiotherapy during pregnancy
- Exercises for sciatica pain during pregnancy
- Exercises for back pain during pregnancy
All articles in this series: