Move With Physio: Safe Exercise for Pregnant Women

Sitting Glut Stretch Demo by Sara Croker

Having a baby doesn’t mean you have to sit still and wait for the birth. Try out the exercises below to energise your hip, back, spine and pelvis!

A. Sitting Glut Stretch – Loosen up the hips & lower back

Sitting Glut Stretch Demo by Sara Croker

Workout with Physio: Sitting Glut Stretch 

1. Sit on a chair and cross one leg over the other
2. Keep your back straight
3. Lean forward at the hips
4. Try to hold for 30 seconds and repeat on the other side

Done as often as you would like. This might prove more difficult later on when the bump gets bigger and in the way.

B. Hump and Hollow – Mobilise the whole spine & pelvis

Mobilise the whole spine & pelvis with Women's Health Physio

Safe pregnancy exercise: Hoop and Hollow

1. On all fours
2. Tip your pelvis forward to arch your spine and look forward
3. Curl the spine under to create an arch, look at your thighs
4. Repeat this exercise between 10 – 15 times

Do this throughout the day to relieve stiffness and tension in the lower back.

Demo by Sara Croker, Women’s Health Physiotherapist, Prohealth Sports and Spinal Physiotherapy Centre

©2000-2018 ProHealth Sports and Spinal Physiotherapy Centres Hong Kong | Part of ProHealth Asia Healthcare Centres

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