#1 – Cat-Cow Exercise
Begin in a 4-point stooping position. Drop your head, round out your mid back and bring down back, tilt the pelvis back, at that point move into the contrary way. Lift your head up, drop your shoulder and low back, and tilt the pelvis forward. Rehash the development.
Start off with 1 set of 5 reps on each way. Perform this exercise in smooth controlled movement between each of the position. The intensity is light. This exercise is a mobility exercise focus to improve the movement within the joints of the spine.
#2 – Downward Dog Exercise
Start into a straight arm plank position, then slowly pull your hips backward. Hold to that end position for a couple of seconds, then go back to start position and repeat the movement.
Start off with 1 set of 5 reps. Perform this exercise in smooth controlled movement with a good stop at the end position. The intensity is light. This exercise works on the core stabilization or abdominal areas strengthening exercise.
#3 – Half Moon Pose
Begin in a nice and upright standing position. Bring the feet together. Put your arms overhead, interlock the fingers and point out your index finger. Bend to one side throughout the spine, then bend to the opposite side.
Start off with 1 set of 5 reps on each side. Perform this exercise in smooth controlled movement with a good stop at the end position. The intensity is light. This exercise focuses on stretching out the muscles on the outer part of the spine and working on the mobility of the spine with the side to side movement.
#4 – Forward Fold Against the Wall
Stand in front of the wall and put your hands against it. Slightly bend your knees and bend through the hips. Bend your upper body forward and drop your shoulder. Go back to start position and repeat the movement.
Start off with 1 set of 2 reps. Perform this exercise for a hold of about 3-5 seconds, then progress to 10 seconds. The intensity is light. This exercise mainly focuses on stretching and mobility exercise. It stretches out the hamstring, glute areas and shoulder as well as improves the movement on the low back area.
#5 – Pelvic Tilt
Lie on the floor and put your hands to the side. Tilt your pelvic forward, at that point curve your low back the other way. Rehash the development forward and backward.
Begin off with 1 set of 5 reps on every way. Play out this activity in smooth controlled development with a decent stop toward the end position. The power is light. This activity is working at the portability or development on the lower back of the spine zone.
These are the five successful back help with discomfort practices for pregnancy. Give these activities a go.