The Exercise
Have your client lie flat on her back with her knees bent and her feet flat on the floor. They should be approximately hip-width distance apart but can be more spaced out if it’s comfortable.

As she inhales, curl your pelvis until her lower back is gently pressing against the floor, then gently lift her hips and back off the ground, pressing evenly into her feet, keeping a neutral spine.

Hold for a few counts.

As she exhales, she gently rolls her spine back onto the ground, one vertebra at a time.

As she relaxes and prepares for the next lift, she should be sure her spine is neutral. Her lower back should be slightly off the ground, respecting the natural curve of her lumbar spine.

Repeat 10 times.

NOTE: The Doula (you) should be at her side with your hands on her hips. You are not doing any lifting (she is doing the exercise, not you) but you are there to gently guide her up and down, and to encourage her to take it easy and not strain too hard. She should avoid “big” backbends during pregnancy, but this gentle stretch can help with aches and pains and bring about pelvic awareness.

This stretch will help gently strengthen your client’s lower back muscles, which will decrease hip and lower back pain. As a bonus, it can also increase spine mobility and the circulation of her spinal fluid, which can help ward off new pain.

If for some reason the video is not playing, try viewing it here

Back to Exercises