Written by

Gina Conley, MS

July 1, 2025

Pelvic Stability Workout: Upper Body Movements That Relieve Pelvic Pain

Fitness

If you’ve been struggling with pelvic girdle pain—whether in the front or back of your pelvis—and feel intimidated by traditional pelvic stability exercises like lunges or heavy glute work, this workout is designed just for you. At MamasteFit, we understand that pain and discomfort can make certain movements feel out of reach, especially during pregnancy or postpartum. That’s why today’s pelvic stability workout focuses entirely on upper body rotation and mobility—without direct pelvic loading.

Yes, you read that right! We’re going to improve pelvic stability without doing any typical pelvic stability exercises. Instead, we’ll target your rib cage mobility and upper body rotation, which can have a surprising and powerful effect on how your pelvis feels.

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Why Focus on Upper Body Rotation for Pelvic Stability?

When your rib cage moves well, it improves load transfer through your pelvis. That means your body distributes forces more evenly as you move, helping to alleviate pelvic pain.

So, if you’re scared of doing lunges, squats, or hip bridges right now, don’t worry. This workout is designed to build stability and reduce discomfort by improving your upper body’s ability to rotate.

Equipment You’ll Need:

Long resistance band (light to medium tension, not anchored)
Soft object for thigh squeeze (Pilates ball, small pillow, or yoga block)
Light to medium weight (for our final exercise)

We’ll complete two rounds, spending about one minute per side on each exercise, with 30 seconds between sides and movements to allow you time to transition.

Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!

I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!

For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!

The Workout: Pelvic Stability Through Upper Body Movement

1. Standing Archer Rows with Thigh Squeeze

Place the ball or pillow between your thighs.
Hold the band in front of you with both hands.
Keep one hand anchored while rowing the other back, adding a slight twist.
Exhale and squeeze the ball as you row and rotate.
Focus on drawing your rib cage towards your hip for added core engagement.
Pro Tip: Make an audible “SHHH” sound as you exhale to connect deeper with your core and pelvic floor.

Switch sides after one minute.

2. Side Plank Reach (Elevated or Modified)

Get into a side plank position (hips down for a beginner option or hips lifted for more challenge).
Exhale as you reach your top arm down towards the floor, rotating your upper body.
Inhale as you return to start.
Focus on controlled, slow movement, feeling your upper body rotation connect with your lower body stability.

Repeat on the other side after 30 seconds of rest.

3. Single Arm Floor Press with Thigh Squeeze

Lie on your back with feet on the floor and the ball still between your thighs.
Hold a dumbbell or weight in one hand, arm pressed straight up toward the ceiling.
Extend your opposite arm out to the side for support.
Exhale and squeeze the ball as you rotate your legs towards one side (opposite the weight-bearing arm), keeping the weight pressed towards the ceiling.
Inhale to return.

Switch arms and sides after one minute.

Optional: Elevate your feet for an added core challenge—but only if it feels good and doesn’t trigger any pain.

4. Repeat!

Once you finish the first round, take a short break and repeat the entire workout for a second round.

You’re not chasing reps here—slow and controlled movement is the goal. The real “win” is feeling more connected, stable, and hopefully experiencing less pelvic pain.

Why This Works: The Upper Body-Pelvis Connection

Many prenatal and postpartum clients are surprised by how much relief they feel after focusing on their rib cage mobility and upper body rotation. Improving how the thoracic spine (mid-back) moves can help transfer loads through the pelvis more efficiently, decreasing pain.

We’re not just moving for the sake of exercise; we’re retraining the body’s movement patterns to support healing and comfort.

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

Want More Support on Your Pregnancy or Postpartum Journey?

If you found this workout helpful and want more intentional programming to support your body through pregnancy, postpartum, and motherhood, check out our online prenatal and postpartum fitness programs.

We offer programs packed with pelvic stability work and education, designed to help you stay strong and pain-free.

👉 Use Code: YOUTUBE10 for 10% off any of our online offerings.

Final Thoughts

Remember: Pain is not a requirement of pregnancy or postpartum recovery. You deserve to move comfortably and confidently in your body. Subscribe to the MamasteFit YouTube channel for more workouts and educational content released every week.

Your journey to a pain-free pelvis can start with a simple twist… literally!