Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 08: Side Stretch on Ball Exercise for Women even during Pregnancy
This exercise is designed for women of all ages to improve the strength of their pelvic floor muscles; many pregnant women find this exercise particularly beneficial because their pelvic floor muscles may expand drastically during childbirth. But before you sign up for any intensive exercise program, you’ll need to chat about your plans with your doctor.
The level of exercise you partake in depends on your level of fitness. Keeping in shape in general and in particular whilst pregnant also has the added benefits of weight loss and muscle conditioning, which is particularly important for the pelvic floor muscles that may lose their elasticity due to the ageing process or from being pregnant. When starting any exercise regime consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop immediately.
Exercise for all Women even during Pregnancy Side Stretch on Ball Overview:
The following side stretch exercise was designed for women who want to build a routine around pelvic floor conditioning. This exercise works best when the core muscles are activated. For instructions on how to activate the right muscles see our pelvic floor exercise page.
Doing side stretches on an exercise ball can be a relaxing way to stay fit during your pregnancy. Sit on an exercise ball as shown in the video or images below and engage the pelvic floor and abdominal muscles. Place your left elbow onto the ball and stretch your right arm over your head and rotate your chest to the side. Return to the centre and repeat before changing sides.
Exercise for all Women even during Pregnancy Side Stretch on a Ball Step by step:
- Sit slightly off centre on the ball, leaning on your right elbow tilt on ball to 45 degrees; make sure your feet are out stretched to provide balance and support.
- Lean on your elbow and hand and lengthen down your side, push through outstretched leg Hold the position, with your shoulder directly above the elbow, rotate your neck turning to look around and behind.
- Feel that stretch from your rib cage to your pelvis.
- Hold for a full outward breath and then relax.
- Feel core action for support and make sure that the pelvic floor is still switched on.
- Repeat on the other side.
