Name: Playbook - Hannah Bower - SPD pain & pelvic girdle pain
Uploaded: 2023-03-24T21:28:18.883Z
Duration: 5 min
Description: SPD pain & pelvic girdle pain

Pregnant with twins ha given me a lot of pelvic pain in the middle to end of my second trimester so these pelvic girdle pain focused exercises have been so helpful!

Marisa Savluk

Fernanda

Hi Hannah! I love your app. I am 15 weeks pregnant and am having a lot of lower back pain (pregnant and was overweight before I got pregnant) are there stretches you can recommend to relieve some of that pain? Thank you!

Caity Liggon

3 back to back exercises to help with pelvic pain during or after pregnancy! 

Exercise1- butterfly
Exercise 2: knee adductions
Exercise 3: glute bridge

Focus on these exercises is to relax your muscles around your pelvis while gently engaging them! We don’t want our abdomen to tense up or flex. 

Gentle exhaling pairing with the movement is key! No pelvic floor engagement.

If you notice you tense your pelvis or abdomen try again: the fear around having pain contributes to spd pain and the goal is to just relax as you move your knees together or press down into the ground!


Repeat as many times as needed to feel more comfortable!

Laying in a butterfly position completely relaxed start breathing.

Hold until you feel relaxed- 30 sec-5min

Then press the sides of your feet down into the ground as you exhale- no pelvic floor engagement and no intense TVA engagement. Just match the pressure of pushing your feet down as you exhale

Repeat 20x or for about 1 minute

Butterfly

Bring your knees up without tensing your abdomen

And squeeze your knees together with your feet together. Pair the squeeze with your exhale.

No intentional engagement

Feet together adductions

Widen your feet and perform glute bridge: exhale as you lift your hips focus on getting Glutes engaged!

When finished go back and repeat! You should notice in your your butterfly stretch your knees should go down further with less discomfort.

Repeat as many times as needed.

Glute bridge

3 exercises for SPD pain

SPD pain & pelvic girdle pain

I’m Pregnant/Postpartum, What Do I Do? What can I do?

A lot of great information! I was soooo lazy with my first pregnancy so im trying really hard to stay active.

Ashly Vandenengel

Teal

Kayla

Important! what is SAFE for you. (Bonus)

Oh...i needed this reminder. I am a belly breather...to be able to breathe very slowly and quiet...trying to be invisible in my upgrowing. This create tension in my upper body

Marita Johansen

I’m slowly getting better at this day by day but man it is a tough concept to grasp after breathing “wrong” for 23 years lol

Taylor Jackson

What is diaphragmatic breathing?

I’m so sorry the rating was by mistake😭 I LOVED all the modifications and they were extremely helpful. Five star hands down! I feel so excited and empowered to get started!

Britney

Mackenzie

Pregnancy modifications

Glad to find these in my first trimester to work with throughout pregnancy!

Devon

Feels great! Glad I learned something new

Ellie

Hey I’ve been taking the prenatal pills wrong like my whole pregnancy I have three months left should I start taking four a day ?!?!

Celeste

Important stretches for pregnancy

Very good. Am doing these before/after every  workout

Gayla

It’s amazing how much thought goes into this exercise originally! This has really challenged me to think how disciplined I am control IAP throughout the regular course of my days. Really thankful for the Hannah highlighting the importance of such a practice.

I’m currently 21 weeks pregnant and did these with my daughter who is 11 months (was not planning to have kids this close together). I am having trouble this time around connecting my pelvic floor to my TVA engagement. I also find myself in a constant state of engagement of my lower abs to stabilize myself and my weakening back which is causing separation of my upper abs-do you have suggestions (while doing daily activities) to maybe work towards relaxing but also maintaining a stable core?

Belly Pump

Trying to get her in the right place! 33 weeks and went back to breech! 🤷‍♀️

Ashley Powell

I found out I’m pregnant and am so excited to incorporate your exercises to my day today exercises

Megan

Locked Pelvis

Baby dropped last night! Instinctively, I feel like I've got maybe 2 more weeks until she comes, but I still hope for longer. Homework will be done to keep my little gymnast where she should be! ❤

I didn’t really have the area to do the side laying one, and the laying on the back for 10 mins confuses me with all the don’t lie on your back statements (mind you 11 years ago when I had my daughter that was never a thing) pregnancy these days is so complicated 😂

Candice Stone

4 Stretches- birth prep

I am getting close and this was the perfect video to watch on stretches to prepare for labor!

Brittney

Definitely going to start doing these in the morning with my cat/cows

Angela

Never knew how how tight I was till I started these 💜 thank you

Skye Beasley

Getting Baby in optimal position

Erin

As I get closer to my due date, this workout is exactly what I am looking for. I love that it gets me moving and feeling like I am getting some good activity in for the day!

Preparing for baby number for delivery and hopefully naturally. This certainly felt like it opened everything but at the same time very spicy workout. Thank you hannah

olga

Labor Prep Workout

I’m so thankful I found you and especially these workouts. Beginning before I was pregnant, to now and starting this pregnancy (4th one) with all the right information. I feel so empowered and strong and like I’m taking care of my body and baby so much more with the knowledge you share with everyone. ❤️

Absolutely love these. I’m 35 weeks now! Did you do these all the way till you delivered?

Alexandra

Doing inner core work after morning yoga is my new favorite thing! Feels nice to slow things down and work on core engagement 🔥

Kolbi

Inner core circuit

Deadlift modifications

I’m so happy I found your app and these core exercises ❤️

Really enjoyed this. Feel like I'm really starting to feel my core.

Caitlin

This is absolutely going to be one of my weekly practices while pregnant. Had to modify the third one bc I believe I saw some coming. I also have a mesh repaired hernia I have to keep in mind while pregnant also. Thank you so much for posting these!

SPD pain & pelvic girdle pain

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