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?
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 your knees together, avoiding twisting and straddling.
I would recommend some of the Pilates Side Kicks.
Specifically Recommended Side Kicks:
Torpedo - Side lying with hips and shoulders stacked over each other. Squeeze inner thighs together as you extend both legs up together.
Inner Thigh Lift - From side lying position. Top leg bent over bottom then lift bottom leg up with a pulse pointing your heel to the ceiling.
Clam - From side lying position. Legs bent at a 90 degree angle and heels together. Open the top leg like you are opening a clam shell that is very tight. Keep your top hand on hip with a little pressure to stabilize it.
Avoid: Abduction - Taking the legs apart or away from the midline of the body.
Example would be the Front and Back Swings.
You can also do Pilates exercises sitting on an exercise ball with a ball or towel between your knees keeping your legs together.
Try pelvic tilts on the ball just rocking forward and back and then add some pelvic circles sitting upright.
Imagine swishing water around in your pelvis like a bowl.
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