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Tail Swish

BeginnerMobilityTier T1

You get on your hands and knees with your hands under your shoulders and knees under your hips. You breathe out and move your tailbone sideways to the right while your hands and knees stay still. Your spine stays level.

Targets: SI Joint

Stop if

Stop and, if symptoms continue, speak to a health professional if you feel dizzy or unwell at any time. Avoid pain.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Come onto hands and knees with the hands under the shoulders and the knees under the hips, and keep the spine level throughout.
  • If at any time you feel dizzy or unwell, stop, and if symptoms continue speak to a health professional. Avoid pain.
  1. A woman on hands and knees on a mat, hands under her shoulders and knees under her hips, spine level, tailbone centred between her knees.

    Step 1 of 3

    Come onto your hands and knees with your hands under your shoulders and your knees under your hips, keeping your spine level.

  2. The same woman still on hands and knees, her tailbone and hips shifted sideways to her right while her hands, knees and spine stay in place.

    Step 2 of 3

    Exhale and move your tailbone horizontally to the right, keeping your hands and knees still.

  3. A woman on hands and knees on a mat, hands under her shoulders and knees under her hips, spine level, tailbone centred between her knees.

    Step 3 of 3

    Come onto your hands and knees with your hands under your shoulders and your knees under your hips, keeping your spine level.

Breathing

  • Exhale while moving the tailbone horizontally to the right; inhale while returning it to the centred starting position.

Safety Information

This is safe to do during any stage of pregnancy. Stop and, if symptoms continue, speak to a health professional if you feel dizzy or unwell at any time. Pregnancy hormones such as relaxin can increase the elasticity of connective tissue including ligaments, and the abdominal and gluteal muscles can become overstretched and lengthened. Keep a single quadruped tailbone sway, not a loaded or high-range movement. Try to maintain activation of the transverse abdominis and pelvic floor muscles and keep a neutral pelvic alignment while performing the exercises. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.