Daily Pregnancy Mobility for Back, Hip, and Pelvic Pain (physical therapist - approved) скачать в хорошем качестве

Daily Pregnancy Mobility for Back, Hip, and Pelvic Pain (physical therapist - approved)

This daily pregnancy mobility routine can be used both to relieve existing back, hip, and pelvic pain and as a preventive practice to support comfort and movement throughout pregnancy. As a physical therapist who is also pregnant, I designed this routine using evidence based movement and breathing strategies that focus on alignment, rib-pelvis coordination, strengthening, lengthening, opening space in hips and nervous system regulation. The exercises are safe for pregnancy, adaptable by trimester, and informed by current research and PRI-based principles. This routine is ideal if you’re currently experiencing stiffness or discomfort, or if you want a proactive, research-backed way to maintain mobility and reduce the likelihood of developing pain as your body changes. ▶️ Always listen to your body and consult your healthcare provider if you have specific medical concerns. Exercises Listed 1. 90/90 on wall hip shift with block, can squeeze block or put arm out in front of 2. 90/90 on wall Psoas release and glute activation 3. Quadruped cat cow - make sure each segment can flex can use feet on wall for hamstring drag 4. Quadruped hug the baby and take breathes into back can use hamstrings on wall to help the abs 5. Quadruped rock back on wall 6. Quadruped rock back with hip Internal rotation 7. Adductor stretch 8. Side sitting QL breathing Standing 1. Mini squats feel your butt spread 2. Mini squat with block between knees and squeeze knees with pulse 3. Hip hinge with arm punches breathing into back 4. Against wall- back flat and bring your shoulder blades together as arms come back (don’t arch ribs) Extras Hip 90/90 , windshield wipers, hamstring stretch, figure four stretch, yogi squat