Zojambula zapelvic ndizochita masewera olimbitsa thupi omwe amalimbitsa minofu yothandizira kumbuyo kwenikweni, makamaka m'mimba. Ndizochita zoyenera kutsogolo kwa iwo amene amafuna kupweteka kwapweteka kwapweteka , ndipo amamverera bwino chifukwa amapereka musana wanu pang'ono. Zitha kuchitidwa pansi kapena kuima kumbuyo kwa khoma. Maimidwewa ndi ovuta kwambiri, koma ndi njira yabwino kwa amayi apakati omwe sakhala omasuka kumbuyo kwawo kapena anthu omwe sangathe kugona pansi.
1 - Supine Pelvic Tilts
1. Ugoneni kumbuyo kwako ndi mawondo akugunda ndi zidutswa za mapazi pansi. Izi ndizomwe mumachita posalowererapo, ndi mphambano yachilengedwe ya lumbar spine zomwe zimapangitsa kuti msanawo upitirire pang'ono.
2. Pa exhale, phokoso m'chiuno mwako. Chovala chanu sichingachoke pansi, koma mudzamva makina anu otsika kumbuyo. Inu mukufunikira kutenga mphuno kuchokera kumbuyo kwenikweni.
Ganizirani za pelvis ngati mbale ya madzi. Mukamachita phokoso lamadzi, madzi amatha kutaya mimba yanu.
3. Pambuyo pa masekondi pang'ono, pewani ndi kubwerera kumalo osalowerera ndale.
4. Bweretsani kayendedwe ka 5 mpaka 10.
2 - Zovala zapelvic
1. Pewani nsana wanu pamtambo ndikugwada pansi.
2. Pa phulusa, tukutsani mtsempha pang'ono pamwamba pa khoma kumaso anu, ndikupangitsa msana wanu kuti ulowetse khoma.
3. Pomwe munthu akulowerera, abwerere kumalo osalowerera ndale.
4. Bweretsani kayendedwe ka 5 mpaka 10.