7 Ways to Improve Hip and Spine Mobility
Improving your hip and spine mobility not only increases efficiency in labor but also decreases pain or discomfort related to anatomy changes during pregnancy. Low back pain is a common issue for mothers as the frontal load increases, tilting the pelvis anteriorly and increasing inward curvature of the lumbar spine - also known as lordosis.
Prioritizing optimal mobility in all ranges of the trunk and pelvis, as well as abdominal stability, can help relieve some of these aches and pains.
Here’s 7 simple exercises for you to try from a registered nurse/pre + postnatal trainer on our team! (Vide0 link can be found at the bottom).
1 - Half-Kneeling Hip Flexor Reach to Hamstring Rock back
Modification: Perform near an elevated surface like a couch or low table to hold on to and help with balance and comfortability as the belly grows.
2 - Four Point Vacuum with Rock Back
Modification: Perform the movements separately using a swiss ball or pillow to elevate the chest and arms as you sink your hips back towards the heels. This opens up space for the trunk as needed.
3 - Rocking Yoga Squat
Modification: Place an elevated stable surface below the bottom (like a yoga block), that you can sit on while maintaining the stretch. Remove the rocking motion.
4 - Adductor Rock Back
Modification: Half-kneeling position with front leg positioned laterally and knee bent. Rock to the side, increasing flexion with knee over toe.
5 - Side-Lying Thoracic Spine Rotation
Modification: Use a pillow under the head and extend the bottom arm forward. Place pillow(s) under the top leg as well for comfort.
6 - Pigeon into Downward Facing Dog
Modification: Hold for 10 breaths on one side before comfortably transitioning to the other leg. OR sit in a chair with an ankle across the top of the bottom leg. Let the outer hip open as you hold in a seated position instead.
7 - Modified Low Lunge into Thoracic Spine Rotation
Modification: Stay upright as you place one hand on a stable surface and rotate toward the inside of the front leg, extending the arm to a comfortable lateral position. OR if you want to focus more on the hips, place hands on the ground and move the front foot wider than shoulder width (modified runners lunge). Hold for 10 breaths.
Remember: Don’t push through pain/discomfort with any rotational movements further in pregnancy.
If you would like to see videos for further clarity on these exercises, you may find them here.
