Pregnancy Swiss Ball Pelvic Tilts

Commonly Used For: Pregnancy-Related Pain.

Video Transcription: I'm going to show you how to do some Swiss Ball pelvic tilting, or exercise pelvic tilting, which is a good way to just very gently engage your lower abdominals during pregnancy, and help stretch out the lower back as well. [Here's a Swiss Ball via Amazon.com.] If you're having some low back pain, this can be a pain relieving exercise for you. So what you want to do is you're going to sit down on your exercise ball. I'll turn sideways so you can see better. And then what you're going to do is just very gently use your lower abdominals to help push the ball forward, and tuck your pelvis under. So you're going to tuck, and then back to your starting position, tuck, back to your starting position. So your upper body should not move anywhere, it should be staying still, and just your lower body is tucking under, and pushing the ball forward. You can do ten tucks or so, and then if you are having low back pain and that's why you're doing this exercise, just gentle bouncing can also help relieve some of that low back pain. So I like to do ten tucks, forward, and then just do 30 seconds or so of gentle bouncing. Again, if at any time you feel any pain, cramping, contractions, then immediately stop and get a hold of your doctor. So that's your Swiss Ball pelvic tilting exercise.