Sacroiliac joint exercises can ease pelvic pain and support the pelvic girdle in pregnancy. Physiotherapist Michelle from www.pelvicexer... guides you through gentle exercises that strengthen and stabilize the SI joints. These exercises may be performed with mild to moderate sacroiliac joint pain and instability during and after pregnancy.
SI joint pain usually occurs when the joints in the pelvis move more than usual during pregnancy to prepare for childbirth. Pelvic girdle pain typically occurs on one or both sides of the buttocks. Pain usually worsens with walking, prolonged standing or climbing stairs. This condition can also present with discomfort behind the pubic bone (symphysis pubis) at the front.
This SI Joint exercise routine involves a combination of stretches and gentle strengthening exercises for the muscles that support the pelvic joints. The exercises are performed to sitting before moving into kneeling and then side lying. If you’re unable to lay down on the ground you can also do these exercises on a firm mattress in bed.
1. SI Joint Exercises Sitting
* Sit on a firm high chair or the side or your bed.
* Commence with forward bends and single leg buttock stretch to ease tight muscles in the lower back and buttocks
* Position the belt to wrap around your thighs and sit just above your knees fixed so the knees are hip width apart
* Apply outward pressure against the belt with your thighs, start gently with 3-4 second holds sitting tall with good posture
2. Kneeling SI Joint Stabilization
* Position on all fours with a slight inward curve in the lower back
* Gently activate and then relax the deep inner abdominal core muscles
* Progress by combining with single arm raises to promote activity of the muscles in the back of your trunk
3. Side Lying Pelvic Stability Exercises
* Lie on your side with knees bent and inward curve in the lower back
* Lift the top knee away from the lower knee keeping both feet together supported by the ground
4. Lying Down Bridge Exercises
*If you are less than 16 weeks pregnant you may lay down flat on your back however if you feel lightheaded or after 16 weeks pregnancy, position your body with your chest and shoulders elevated rather than lying flat
* Position your feet apart, keep the inward curve in your lower back and raise your buttocks off the ground pushing down through your heels to lift your body
5. Side Lying to Finish SI Joint Stability Routine
*Pelvic floor exercises (Kegels) for pelvic stability
*Relaxed deep breathing and whole body relaxation
#SIJpainpregnancyexercises #SIJointpain #pelvicgirdlepainpregnancy
Reference
Ghaderi F, Mohammadi K, Amir Sasan R, Niko Kheslat S, Oskouei AE. Effects of Stabilization Exercises Focusing on Pelvic Floor Muscles on Low Back Pain and Urinary Incontinence in Women. Urology. 2016 Jul;93:50-4. doi: 10.1016/j.urology.2016.03.
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