Your pelvic girdle is under a lot of stress during pregnancy. Your growing baby rests on top of your pelvis, forcing it to provide support, which can be strenuous and fatiguing. Pelvic girdle exercises can help strengthen the pelvic girdle to reduce pain during pregnancy. They also can be useful in preparing the pelvis for labor and delivery.
Hip Circles
The lateral shift exercise uses an exercise ball to open up the pelvic girdle and stretch your muscles. Sit on the exercise ball with your feet flat on the ground. Spread your legs just wider than shoulder-width apart for added stability. In a slow motion, rotate your hips around in a circle. The exercise ball and your pelvis should move but your feet should stay planted firmly on the ground. Rotate clockwise, then counterclockwise.
Tailor Sitting
Tailor sitting is a flexibility exercise that strengthens the muscles of your back, thighs and pelvis. Sit on the floor and bring your feet together so they touch. Bring your heels in as close to your groin area as you can. Keeping your back straight, bring your knees as close to the floor as you can. You should feel a mild stretching discomfort but no pain.
Kegels
Kegels are a type of strengthening exercise that works your pelvic floor muscles. Sit with your feet on the floor and isolate the muscles that surround your vaginal opening and anus. These are the muscles that make it possible for you to stop urinating. Contract these muscles and hold for 10 seconds, then take a break and repeat. Perform three sets of 10 per day.
Wall Slide
During labor, you want your pelvis to be as open as possible for an easy birth. Doing a wall slide helps open the pelvic girdle. Practicing this exercise can make it possible for you to assume this position during active labor. Stand against a wall with your feet shoulder-width apart. Slide down the wall so that you are in a seated position with your back against the wall and knees bent. Hold this position for five seconds, then slowly bring yourself back up and repeat.
References
- What To Expect; Pelvic Girdle Pain; Heidi Murkoff
- Exercise-Ball-Exercises: Pelvic Lateral Shift
- "Mayo Clinic Guide to a Healthy Pregnancy"; Harms, M.D., Roger W.; 2004
