Women's Health Exercises
Prenatal Mobility Exercises
Prenatal mobility exercises keep the spine, hips and pelvis moving comfortably during pregnancy. They ease back and pelvic discomfort and prepare the body for labour and recovery.
What it does
Changing posture and weight during pregnancy loads the back and pelvis. Gentle movement keeps joints comfortable.
It is a regular part of rehab plans for urinary incontinence, and it features in our pregnancy and postnatal physiotherapy programmes.
How to do it
- Cat cow on hands and knees.
- Pelvic tilts against a wall.
- Side-lying hip openers.
- Seated hip and ankle circles.
- Pelvic floor exercises and breathing.
How much
10 to 20 minutes daily if well.
Stop and check with us if
- You notice bleeding, fluid leakage, dizziness, chest pain or regular contractions. Stop and contact your maternity team.
Exercises in this programme
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Is exercise safe in pregnancy?
Can I lie on my back?
Related treatments
Pregnancy and Postnatal Physiotherapy
Safe exercise and pain relief through pregnancy and after delivery.
Learn more Women's HealthUrinary Incontinence
Leaking with coughs, sneezes or urgency. Pelvic floor training is the first-line treatment.
Learn more BackPelvic Tilts
Gentle rocking of the pelvis lying down. Eases low back stiffness and teaches core control.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.