- While on all fours (hands and knees) with your hands directly underneath your shoulders and your knees under your hips, slowly rock forward while inhaling and back while exhaling. Keep your spine in a neutral position. Do this 10 times keeping your elbows slightly bent.
- Then, while maintaining a neutral spine, shift your hips side to side 10 times. Not "wagging" your tail, but shifting your body weight from side to side…especially your lower body weight. Keep the top of your head down to your tailbone in a straight line.
- Next do 10 pelvic tilts with a relaxed neck, curling your tailbone under (pubic bone toward your navel). Return to neutral spine between each repetition. This is a relatively small movement involving the hips, pelvis, and lower back.
- Remaining on all fours, exhale and slowly lower your tailbone toward your heels, maintaining a neutral spine. Hold down for one deep inhale and exhale (roughly 3 seconds). On the next inhale, come back up to the starting position. Do 10 times. You may need to open your knees out to the side some to accommodate your abdomen. Use pillow support as needed
- Finally, still on all fours, come down to your elbows and put your hands into prayer position. Slowly rock forward while inhaling and back while exhaling. Keep your spine in a neutral position and your neck relaxed. Do this 10 times.
These exercises prepare you for a variety of kneeling positions. Kneeling positions are particularly helpful during labor, especially if you have a posterior baby or extreme back pain with contractions.
Find out more about this book:YOU: Having a Baby: The Owner's Manual to a Happy and Healthy Pregnancy