Pilates for pregnancy

by Jessie
(California)

I am pregnant and in my last pregnancy I suffered from symphysis pubic dysfunction to the point that walking or even lying down was extremely painful. I am trying to avoid this problem with this pregnancy, but I am already experiencing pain in my hips and my right S-I joint. I am just over two months pregnant. What exercises can help me the most with this problem?


Jennifer's Response:


Hi Jessie and thanks for your question. This is a difficult condition that I researched quite a bit.

After the first trimester Pilates exercises should not be done lying on your back. Most can be standing, side lying, and sitting, but changing positions often.

Refer to this article on Pilates and Pregnancy.

Exercises specific to your condition should be done with the knees together, avoiding twisting and straddling.

I would recommend some of the Pilates Side Kicks.

Recommended: Torpedo - squeezing inner thighs and extending both legs up together.
Inner Thigh - Lifting bottom leg up.
Clam - keeping hand on hip to stabilize.

Avoid: Abduction - taking the legs apart.
Front and Back swings.

You can also do Pilates sitting on an exercise ball with a ball or towel between your knees keeping the legs together. Try pelvic tilts on the ball and pelvic circles sitting upright.

Good Luck!
Jennifer