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Standing Pelvic Tilt (Pregnancy) exercise demonstration
Exercise library

Standing Pelvic Tilt (Pregnancy)

A standing pelvic tilt easing pelvic girdle discomfort, safe throughout pregnancy when guided appropriately.

Area
Pelvic health
Stage
Early rehab
Equipment
No equipment

Typical dose: 1 set × 10 reps · 3 times a day · slow and controlled. This is a general starting point, not a plan matched to your condition or stage.

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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.

  1. Gently tighten your lower tummy and roll your hips so your lower back flattens towards the wall.
  2. Hold for a few seconds, breathing normally.
  3. Slowly release back to the starting position.
  4. 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.

Part of these recovery programmes

This exercise is one step in a staged plan for the conditions below. Each link opens the full programme and shows where this exercise fits.

Related exercises

Other exercises from the library that pair well with this one.

Pelvic Floor Activation (Basic)A gentle 'lift and squeeze' pelvic floor contraction, the foundation exercise for pelvic floor rehabilitation.Pelvic healthEarly rehabView details Deep Core and Pelvic Floor Co-ActivationGently drawing in the lower abdomen together with the pelvic floor, rebuilding coordinated deep core support.Pelvic healthStrength phaseView details Diaphragmatic Breathing for Pelvic FloorSlow belly breathing that gently moves the pelvic floor with the diaphragm, foundational for pelvic floor retraining.Pelvic healthEarly rehabView details Side-Lying Hip Abduction (Pregnancy-Safe)A gentle side-lying hip strengthener that avoids provocative positions for pelvic girdle pain during pregnancy.Pelvic healthStrength phaseView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

This exercise is generic - you're not

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