How to do it
No equipment needed - just a bit of space.
Stand with your back against a wall, knees slightly bent and feet a little way out from the wall. Your lower back will be slightly arched away from the wall to start.
- Gently tighten your lower tummy and roll your hips so your lower back flattens towards the wall.
- Hold for a few seconds, breathing normally.
- Slowly release back to the starting position.
- Repeat with a smooth, easy rhythm.
Form cues
- The movement comes from tilting your pelvis, not from bending your knees more or holding your breath.
- It stays within a comfortable, pain-free range.
- Your shoulders and upper back stay resting against the wall.
Common mistakes
- Forcing the tilt or pushing into any pelvic or back pain.
- Arching strongly the other way as you release - just return to the middle.
- Holding your breath during the hold.
Safety: Stop and message your physio if you notice new pelvic pain or a dragging or heavy feeling; and stop and contact your maternity team straight away if you have any vaginal bleeding, are leaking fluid, are getting regular tightenings, or notice your baby moving less.