After you
have worked on various parts the body, you could follow
them up with some pelvic stretches.
 The
Hip Bend: Keep your back straight and
feet 12" apart. Clasp your hands behind your back
and bend at the hips. Breathe deeply and relax. Slowly
raise hands above your head and stretch while still
bending. Gently rise.
The
Pelvic Tuck: Go down on all fours and
keep your knees 12" apart. Arch your back by tucking
your pelvis and clenching your buttock muscles. Hold
for 5 seconds and release. Repeat 5 to 10 times. You
can also gently rock your pelvis.
The
Lower Back Release: Lie flat on your
back and keep your arms tucked on the sides, palms facing
down. Press the floor with your feet and lift your pelvis.
Let your spine rise as high as your neck. Breathe out
and come down gently. Raise your knees towards your
face so that you can hug them. Hold. Take a few deep
breaths. Straighten one leg and continue hugging the
other knee. Repeat with the other leg. Again bend both
knees and cross your feet at the ankles. Rotate hips
making small circles with your lower back. Repeat in
the other direction.
Spinal
Turn: Lie on your back and stretch out
arms and shoulders at right angles. Breathe out and
turn your knees to the right and head to the left. Hold.
Come back, keeping your knees bent, and relax. Repeat
in the opposite direction for a total of 10 times in
both directions.
Even if you are not overweight but health problems
related to being overweight run in your family, it is
important that you try to keep your weight steady as
you are more likely to develop them yourself. Talk to
your health care provider if you are not sure of your
risk of developing a weight-related health problem.
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