core·mobility

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.

Sporedni mišići

glutes
hip flexors

Upute za tehniku

1Pelvis leads the motion — torso stays relatively still
2Feet stay flat on the floor as anchors
3Small 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.