PUBIC SYMPHYSIS PAIN (SPD, Pelvic Pain, Pelvic Girdle Pain, Lightening Crotch)? Do These 3 Exercises Daily‼
I had this towards the end of my second pregnancy, but started experiencing it a lot sooner with my third pregnancy…
WHAT IS PUBIC SYMPHYSIS PAIN?
It’s all about the small disc on the front side of your pelvis, it becomes irritated when your pelvis moves unevenly.
WHAT CAUSES PUBIC SYMPHYSIS PAIN?
During pregnancy, the body produces a hormone called relaxin that cause ligaments around your pelvis to loosen. This allows your pelvis to widen during delivery, but can cause pelvic pain during pregnancy, known as Symphysis Pubis Dysfunction (SPD). Shearing force (walking up stairs or uphill, lunges or single leg exercises) can make this pain worse!
Looking for more prenatal workouts at home? Download my FREE 30-Day Pregnancy Workout Plan Here: https://www.nourishmovelove.com/pregnancy-workout-plans/
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THE WORKOUT: 3 Best Exercises for Pelvic Pain During Pregnancy
► EQUIPMENT: Exercise Ball and a Rolling Pin or Foam Roller
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► INSTRUCTIONS:
3 Exercises for Pelvic Pain During Pregnancy
Perform each exercise for 45 seconds, followed by 15 second of rest
You’ll only perform each circuit once (no repeats)
►3 Best Exercises for Pelvic Pain During Pregnancy
1⃣ Adductor Contractions on Ball
2⃣ Adductor Stretches on Ball
3⃣ Stripping Adductors OR Inner Thigh Foam Rolling
►TIME STAMPS:
00:00 Workout Introduction
01:45 Pelvic Pain Relief
05:38 Workout Ends
Learn more about how to do each of these exercises for pelvic pain during pregnancy in this blog post: https://www.nourishmovelove.com/pelvic-pain-during-pregnancy/
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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TRY MORE of My Most Popular PREGNANCY WORKOUTS:
► Best Stretches for Low Back Pain During Pregnancy -- https://youtu.be/B8bTXHnyGGM
► 10-Minute Prenatal Sciatica Pain Relief - https://youtu.be/rJiWY5OVyDA
► 10-Minute Pregnancy Safe Ab Workout -- https://youtu.be/2yxLrTUMEqk
► 15-Minute Low Impact HIIT Cardio for Pregnancy - https://youtu.be/l7vwhSo3040
► 30-Minute Pregnancy Arms - https://youtu.be/eWp3jlIn5Rc
► 30-Minute Pregnancy Legs - https://youtu.be/Nw14JlGEeBs
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#pelvicpain #spd #pregnancy