Ease Pelvic Girdle Pain with Pelvic Tilts | TheDigiCoachPT

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Are you experiencing pelvic girdle pain during or after pregnancy? Pelvic tilts are a gentle and effective exercise to alleviate pain, improve posture, and enhance core strength and flexibility. Perfect for beginners and postnatal recovery (with your doctor’s approval).

Hi, I’m Leanne, a yoga & pilates teacher, online coach, and Personal Trainer. In this video, I’ll guide you through pelvic tilts, an exercise that can help manage symptoms of pelvic girdle pain.

Exercise Instructions:

Start Position: Lie in a semi-supine position, noticing the natural curve in your lower back.

Engage Core: Engage your core, especially below the belly button, to improve mind-muscle connection.

Pelvic Tilts: Gently tilt your pelvis forward and backward, flattening and opening the lower back curve against the mat. Keep your core engaged throughout.

Breathing: Move slowly, focusing on the movement and breathing deeply.

Why It Works:

Posture: Helps counteract the forward shift in your center of gravity during pregnancy.

Core Engagement: Strengthens your abdominal muscles, reducing pain.

Tips:

If past the 1st trimester, use a pillow to slightly elevate your chest.

Keep movements controlled to avoid straining.

Start with a small range of movement.

Aim for 20-30 reps, twice a day.

Consistency is key for relief and strength.

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DISCLAIMER: Always consult a health professional if you have concerns. Perform exercises at your own pace, and stop if you experience discomfort.