Pelvic Rocking

Why should I pelvic rock?

Pelvic Rocking helps to relieve a sore back by stretching the lower back muscles.
Pelvic Rocking helps stimulate the digestive system.
Pelvic Rocking helps lessen constipation.
Pelvic Rocking realigns the uterus.
Pelvic Rocking is a safe way to keep stomach muscles tone.
Pelvic Rocking before bed time can help you sleep longer before you need to empty your bladder.

As you progress in your pregnancy and your baby grows, there is less room for movement. You will notice what used to be kicks and jabs become rolls and wiggles. Modern life has women sitting for most of the day, which limits pelvic flexibility and the baby's ability to navigate the best position for labor within his tight quarters. Pelvic rocking helps your baby get into the best birth alignment by stretching and opening the pelvis and releiving pelvic congestion by changing the direction of gravitational force.

How to do it

While on hands and knees, tilt your pelvis under by contracting deep abdominal muscles. While you are learning, try to pay close attention to the abdominal contraction. This will prevent you from trying to tilt your pelvis by arching your back. When it is done properly, the movement is very small and your back should stay relatively flat.

How often to do it

Pelvic Rocking can be used as part of a regular pregnancy exercise routine, and can also be used in "backache emergencies."

Pelvic Rock as necessary throughout the day to prevent a sore back, or when your back begins getting sore.

Start a regular routine of pelvic rocking by doing 50 pelvic rocks a day. Work up to 200 a day. They do not need to be done all at once, doing 4 sets of 50 throughout the day is just as helpful.

What would you like next?

Learn comfort techniques for labor.

Explore the process of labor.

Find products to help you enjoy pregnancy and prepare to give birth..

Read research about birth options.

Find natural birth resources in your area.