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How to Realign Your Hips After Pregnancy: 7 Exercises New Mothers Can Do

As an expectant mother, it’s normal for your body to undergo multiple changes during the course of your pregnancy. As the uterus stretches, hormonal changes affect one’s posture, ligaments, and joints. 

One consequence of these changes is that certain hormones, such as relaxin, loosen joints, resulting in pelvic and lower back pain

Moreover, a more prominent bump can result in a misaligned pelvis when the pelvis moves out of place and tilts to give the baby space, putting more pressure on the lower back. Other changes also occur, including decreased core strength and tight hip flexors.

7 Exercises for Hip Realignment

Exercise is essential if you want to reverse these effects on your body and keep fit after giving birth. Working out strengthens and tones stretched abdominal muscles, allowing you to shed extra weight and experience increased energy levels, improved sleep, and stress relief.

Here are some exercises you can do to realign your hips at home.

Hip Hike

  1. Stand sideways on a small step on the leg where the pelvis is higher. You can hold on to a nearby object while doing this exercise.
  2. Push down through your foot, lifting the opposite pelvis as high as possible. Keep a straight spine throughout this step.
  3. Stay in this position for 10 seconds. After, return to your original position.
  4. Repeat this exercise five to 10 times, or until the leg you’re standing on tires out.

Deep Lunge

  1. Stand in position, then take a big step forward.
  2. Carefully bend your front leg. Keep a straight back leg while performing this step.
  3. Tuck your tailbone until you feel the front of your back leg stretch.
  4. Stay in this position for 20 to 30 seconds, then do the same for the other leg.

Butterfly Stretch

  1. Sit on the floor, then bend your knees. Put your feet together.
  2. Open your feet with your hands and press your knees toward the floor with your elbows.
  3. Lean forward with a straight back. You can also put your arms in front of you while leaning for an extra stretch.
  4. Hold your position for around 20 seconds.

Wide Leg Bend

  1. Sit on the floor and bring your legs straight out in front of you.
  2. Carefully extend your legs to a comfortable distance.
  3. Lower your upper body until you feel a stretch, then stay in position.

Pelvic Floor Exercise or Kegel

  1. Tighten your pelvic floor muscles.
  2. Hold your position for 10 seconds.
  3. Repeat occasionally during the day.

Bridging with a Ball

  1. Lie on your back with bent knees and spine in a neutral position.
  2. Put a soft ball between your knees, then squeeze.
  3. Push your feet to the ground and squeeze your glutes to stretch the hips. Lift your hips until your body forms a straight line.
  4. Tighten your glutes to hold your position. Do this step for five to 10 seconds.
  5. Lower your body down to the starting position. Do 10 to 12 repetitions.

Air Squat

  1. Start by standing with much wider feet and arms at your sides.
  2. Engage your core and tighten your muscles while moving.
  3. Squat down by stretching your arms out in front of you and slowly bending your legs. Push your hips as if you’ll sit on a chair.
  4. Squat down until your thighs are parallel to the floor. Keep your arms out in front of you, look straight ahead, and ensure your knees are over your toes.
  5. Hold your position. Exhale, then press into the mid-foot to straighten your legs and stand up. Lower your arms back to your side while standing up.
  6. Do 10 to 12 repetitions.

The Benefits of Seeking Chiropractic Care After Pregnancy

Pregnancy significantly impacts your joints, muscles, and ligaments. As your baby grows, your spine, hips, and pelvis bear pressure, while the tendons and ligaments stretch. Eventually, the ligaments ease to help you give birth.

Once you go into labor, contractions put more pressure on connective tissues. This happens as your muscles and ligaments overstretch. If you have strained joints from pregnancy, a trained chiropractor can realign them to resolve problems and provide relief. They may also help with any sleep issues related to pregnancy-related pains.

Chiropractors can perform spinal manipulation, joint manipulation (including hip realignment), massages, and other treatments to help you get better sleep. They may even teach you how to lift and hold your baby correctly and help you get proper nutrition.

Correct Your Hip Alignment Naturally

As a new mother, it’s normal for your body to change during pregnancy, but it may come with pain and misaligned hips. Exercise can help you realign your hips naturally and, in turn, strengthen strained muscles. We recommend performing the exercises on our list or consulting a chiropractor to know how you can realign your hips after pregnancy.

Are you looking to resolve musculoskeletal issues naturally or start living a healthier lifestyle? Find helpful tips and expert advice on the LifeClinic blog today.

Dr. Reza Alizadeh

Dr. Reza is the visionary behind LifeClinic. His leadership is the foundation for the patient and team member experience, and overall direction of the LifeClinic. As the creator of IMJT, Dr. Reza continues to be the primary teacher on this technique.

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