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.
Glavni mišić: coremobilityTežina: 1/5
Sporedni mišići
- glutes
- hip flexors
Upute za tehniku
- ✓Pelvis leads the motion — torso stays relatively still
- ✓Feet stay flat on the floor as anchors
- ✓Small circles both directions for full SI release
Česte greške
- ×Rolling with the whole body (defeats the SI focus)
- ×Ball that's too small or too inflated — sit so knees are at 90°
Kontraindikacije
Preskoči ili prilagodi ovaj pokret ako imaš:
- placenta previja (nisko položena — strogo ograničenje aktivnosti)
- insuficijencija vrata maternice ili cerclage
- rizik ili anamneza prijevremenog porođaja
- prijevremena ruptura plodnih ovoja
- mirovanje ili ograničenje aktivnosti prema liječničkoj naredbi
Lokalizirani prijevod u tijeku — prikazan engleski fallback.