Birth-ball pelvic tilts
Sit on a stability/birth ball, feet flat, knees at 90°. Roll the ball forward and back via the pelvis (NOT the whole body), then in circles. 5 minutes total. Late-pregnancy mobility for the SI joint + opens the pelvic outlet — same drill midwives recommend for early labor.
Muscle principal: coremobilityDifficulté: 1/5
Muscles secondaires
- glutes
- hip flexors
Repères techniques
- ✓Pelvis leads the motion — torso stays relatively still
- ✓Feet stay flat on the floor as anchors
- ✓Small circles both directions for full SI release
Erreurs courantes
- ×Rolling with the whole body (defeats the SI focus)
- ×Ball that's too small or too inflated — sit so knees are at 90°
Contre-indications
Évitez ou adaptez ce mouvement si vous avez :
- placenta praevia (bas-inséré — restriction stricte d'activité)
- béance cervicale ou cerclage
- risque ou antécédent d'accouchement prématuré
- rupture prématurée des membranes
- alitement ou restriction d'activité prescrit médicalement
Traduction en cours — version anglaise affichée.