Exercises to Help Pelvic Girdle Pain in Pregnancy

There are some exercises to help pelvic girdle pain in pregnancy because of their unique focus to manage or prevent the pain. The exercises are not painful to perform, and they are rather comfortable for you during your suffering from pelvic girdle pain in your pregnancy. Here we discussed some of these exercises to help pelvic girdle pain in pregnancy:

Pelvic Tilt Exercise in Pregnancy

Pelvic tilt exercise stretches your lower back and pelvis. You can use a comfortable chair or Swiss ball to do this exercise. First, sit as erect as possible and then feel the curve produced in your lower back. Second, roll back onto your tailbone and slouch as much as possible. Pelvic tilt exercises in pregnancy are one of the easiest exercises to help pelvic girdle pain in pregnancy that you can take as a warm-up exercise or starter exercise before you start all the other exercises.

Pelvic Circles Exercise in Pregnancy

To perform pelvic circles exercises, sit on a Swiss ball or a gym ball, and circle the ball under you in one direction, and then swap to change the direction. Pelvic circle exercise in pregnancy is one of the exercises to help pelvic girdle pain in pregnancy that helps to increase flexibility around your hips and pelvis. To become adapted to the workout, start with a little movement, and then gradually increase the range of movement based on your feeling comfortable. Whether you are working as a mamma surrogate ( surrogate mother) you might follow the same instruction.

Inner Thigh Stretch Exercise in Pregnancy

To do inner thigh stretch, walk your feet apart as far as possible and comfy to you sitting on the edge of a chair, bed, or exercise bench, and push your knees gently apart using your hands on the inner side of your knees. While performing this exercise, you must keep your legs relaxed and have to feel a comfortable stretch in the muscles of your inner thighs. Inner thigh stretch exercise in pregnancy is one of the exercises that will help you maintain your hip movement during your pregnancy. This hip movement maintenance is very important during the birth of your baby. The inner thigh muscles often get tight during pregnancy, which causes pubic pain that can be soothed greatly by this workout as inner thigh stretch, as its name, is an awesome stretch for the muscles of your inner thighs.

Cat Stretch Exercise in Pregnancy

Rest on your palms and knees on the floor, or on a yoga mat, or on a bed, or on a wider exercise bench. Stretch the middle part of your back by rounding your shoulders up towards the ceiling, and hold, and then slowly return your shoulders and middle back to the previous position. Cat stretch is named cat stretch because your body assumes the shape of a cat while doing this exercise which is one of the exercises to help pelvic girdle pain in pregnancy that especially helps to stretch the middle portion of your body.

While doing stretches for all the above exercises to help pelvic girdle pain, hold for five to ten seconds. And you should repeat the exercises four to five times. Some other exercises to help pelvic girdle pain during pregnancy other than the above discussed are child’s pose stretch, child’s pose side stretch, child’s pose with a gym ball, side stretch using a chair, and lower tummy exercise etcetera. If you do not feel comfortable doing these exercises to help pelvic girdle pain, make your movements more gentle without stretching so far or not holding the positions for as long while doing these exercises.