Posterior Pelvic Pain Pregnancy Exercises
Into the Exercise (positive lift)
Step 1: Lie on your belly with your arms at your side, your palms facing up, and your head facing to one side. Inhale deeply, then tighten your abdominal, buttocks, and hamstring muscles.
Step 2: Keeping your arms relaxed and your hands and feet touching the floor, raise your upper body, turning your face downward as you do so. Pause for one second.
Step 3: Raise your upper body another inch or two by lifting slightly more off the floor at the waist.
Out of the Exercise (negative lift)
Step 4: In one continuous movement, lower your upper body to the floor, turning your head toward the opposite direction, and then exhale as you relax your abdominal, buttocks, and hamstring muscles.
Timing & Repetition
The total movement should take at least 8 seconds: 2 seconds for the inhale; 1 second for raising the body; 1 second for the pause; 1 second for the extension; 1 second for lowering the body; and 2 seconds for the exhale and release. Repeat the exercise 6 times, which should take at least 48 seconds.