How should I do the heel-slides exercise during pregnancy?

To do the heel-slides exercise during pregnancy, your start position will depend on how much hip flexion (flexed joint position) you need to keep your spine flat on the floor. Some people will be able to begin with both feet on the floor, but others will need to begin by holding both knees to their chests. Experiment to find which position feels best, and use that as your start position.

Beginning with knees to chest: Hold your right knee with both hands. Inhale, then exhale (draw your belly button in toward your spine) while you lower your left foot to the floor (your left knee should be bent at 90 degrees); stop if you feel back or pelvic pain or if you feel your back arch off the floor. Inhale, then raise your knee up again as you exhale while drawing your belly button toward your spine.

Inhale, then exhale, and allow your right foot to slowly lower to the floor, with your knee bent at 90 degrees. Stop when you feel changes associated with losing the ideal spine position mentioned above. Inhale, then exhale to return back up.

Repeat until you become fatigued, you experience lower back pain, or you can't control your spine. To progress this exercise, try not holding the opposite knee to your chest while lowering your leg. See if you have the strength to control your spine without using your arms to help.

Gradually work toward a start position with both feet on the floor. Beginning with both feet on floor: Draw your belly button in toward your spine and exhale while sliding your left foot away from you. Don't lift your leg off the floor.

Stop if you feel back pain or feel your lower back arching up off the floor.

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