You do NOT need to be in pain during pregnancy or into the postpartum period. You may have heard that the only way to resolve pelvic girdle pain (pain in the front or the back of the pelvis) is to give birth. But this could NOT be further from the truth. There is a LOT we can do during pregnancy and after birth to resolve pelvic pain and discomfort!
Pelvic Stability Workout to Try
There are two main reasons for pelvic girdle pain:
- Pelvic Asymmetry: the pelvis is not aligned with itself. This asymmetry is causing the pelvic joints to not form closure during movement.
- Muscular Coordination: the muscles that support the pelvic joints are not working well together (either due to strength or not firing well). The muscles should cause force closure on the pelvic joints, minimizing movement in the joint under demand.
In this workout, we are incorporating myofascial slings to improve muscular coordination across the pelvic joint!
The workout starts with the reverse lunge row, which is a posterior oblique sling strengthening exercise. This exercise helps to stabilize the low back and SI joints (back of the pelvis).
Then we progress to the lateral band walk, which is a lateral sling movement. This sling supports single-leg stability.
And then we finish the circuit with the opposite knee press, which is an anterior oblique sling-strengthening exercise. This sling stabilizes the pubic symphysis or the front pelvic joint.
1. Reverse Lunge Row: Posterior Oblique Sling
The reverse lunge row is a posterior oblique sling strengthening exercise. This exercise involves the lat and opposite glute working together to stabilize across the SI joint and low back.
2. Lateral Band Walk: Lateral Sling
The lateral band walk is a lateral sling strengthening exercise. This exercise strengthens the glute med, or side glute, which helps with single-leg stability.
If abduction, or spreading the legs apart, hurts, we can modify it! Try the fire hydrant, which involves more support (one leg to one knee and two hands), or the banded hip thrust.
3. Opposite Knee Press: Anterior Oblique Sling
The opposite knee press is an anterior oblique sling-strengthening exercise. The anterior oblique sling runs from the chest/oblique across the pubic symphysis to the opposite adductor or inner thigh.
This sling supports stability across the pubic symphysis or the front pelvic joint.
You have the option to keep the hips on the floor or elevate them into a bridge position.