Congratulations on your pregnancy!

Aches and pains throughout your pregnancy are common but they're not normal! We highly recommend booking in with your local chiropractor/osteopath/physio who focuses on pregnancy care.

And in the meantime Karli Plowright will take you through some home exercises that may help to strengthen your hips.

* This advice is general only. Please stop immediately if any of these hurt and seek care from your local health provider.

THE EXERCISES:
1) BALL SQUEEZE: Sit with a ball or rolled towel between your knees. Gently squeeze the ball/towel for 10 seconds. Rest for 10 seconds and repeat.
2) CLAMS: Side-lying, keep your heels together; and separate your knees. Repeat!
Your goal is to activate your glut medius muscle which is on the side of your hip. - increase the difficulty with a resistance band
3) STRAIGHT LEG CLAM: Similar to the above exercise, but do so with a straight leg! - increase the difficulty with a resistance band

*top tip - do this infront of a mirror so you can correct your posture.

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Nomad Chiropractic in Mosman NSW has a pregnancy and paediatric focus.
Book in online with Chiropractors Lucy Bartlett, Olivia Kerr, Kristin Webb and Sandy Ghobrial at www.nomadchiropractic.com.au

Your Mosman Chiropractic Clinic is 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

*Note: Karli Plowright moved back to WA in December 2022 and as such is no longer a practitioner at Nomad Chiropractic in Mosman. All of the practitioners at Nomad Chiropractic are trained in the above.