PREGNANCY GLUT EXERCISES with Karli

LOWER BACK TENSION DURING YOUR PREGNANCY? .

Aches and pains are common during pregnancy but they're not normal.

We highly recommend checking in with your local chiropractor, osteopath or physio to ensure you're well cared for during this time.

Chiropractor Karli Plowright of Nomad Chiropractic in Mosman NSW has put together a short video of some simple exercises you can do to help increase the strength of your glut muscles, which will help to maintain your pelvic stability.

Please note that these exercises are general advice only and are not specific to your personal needs. If you feel any pain or discomfort please stop immediately and get checked by your local health practitioner.

THE EXERCISES!

1) Glut/Butt Squeezes.

A really nice gentle way to ease into activating your gluts is with a simple muscle fasciculation/activation.
- Sit and clench your butt cheeks for 10 seconds.
The goal is to essentially raise yourself off the chair a little.
- Release
- Repeat!

2) SQUAT - The simple squat.
- Ensure your knees are tracking over the top of your feet
- Sometimes holding your arms out infront can help / on on your hips
- Doing this infront of a mirror to ensure your technique is correct is recommended.
- Do the exercise slowly and controlled
- Repeat!
INCREASE the exercise by adding a RESISTANCE band!
- This can also help to ensure you're activating your Glut Medius Muscle and maintain the position of your knee tracking over your feet.

3) WALL SQUATS
- Put your back against the wall with your feet shoulder width apart.
- The goal is to be at 90 degrees hips/knees and activating your gluts.
- If you need to do this from 120 degree angle by all means start there and slowly progress toward the 90 degree hip angle
- Hold for 10 seconds
- Relax; and repeat
- INCREASE the intensity with the angle and also how long you can hold it for.

Got questions? Get in touch!

We highly recommend chiropractic care during your pregnancy.
Research shows it can be very beneficial for maintaining a symptom free/musculoskeletal pain free pregnancy and can have a positive impact on your labour!

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Nomad Chiropractic in Mosman NSW has a pregnancy and paediatric focus.

Book in online with your Mosman Chiropractors Lucy Bartlett, Karli Plowright and Sandy Ghobrial at www.nomadchiropractic.com.au

Located at: Suite 1, 563 Military Road Mosman NSW 2088 (rear entry -- find the cacti and you'll see our door!)
Ph 02 9969 7503
www.nomadchiropractic.com.au

For More Pregnancy focused home exercises head to: https://www.nomadchiropractic.com.au/pregnancy-exercises