Name: Playbook - Michelle Schwartz - Pelvic Girdle Pain / SPD pain?
Uploaded: 2024-03-25T18:46:38.824Z
Duration: 10 min
Description: Pelvic Girdle Pain / SPD pain?

It’s very common to feel PGP or SPD pain during pregnancy. A few things that typically make it worse are single leg movements. Watch my 7 minute video for:
Causes
What might help
What exercises to try
What exercises to avoid 
And more.

These are some double leg moves that might feel okay. PLAY AROUND WITH HIP POSITIONING. Watch the full video about this pain for more.

Lower into a deep squat
Push through your feet to come up a few inches 
Lower back to squat and then stand tall

Bodyweight squat + pulse

-Stand with feet shoulder width apart
-Lower into the bottom of a squat with dumbbells on shoulders 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Dumbbell Squat pulses

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Keep the dumbbell between your lefs and chest up 
- Push your hips back as you lower down 
- Reach parallel with your thighs and come back up
-Hinge hips backward into a deadlift. 
-Reach parallel with your back then press through heels and squeeze glutes to stand tall.

Dumbbell squat to deadlift

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
Widen stance for belly

Dumbbell squats

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall 
REPS PER SIDE

Staggered Romanian deadlift

- Keep the dumbbells by your sides and chest up 
- pne foot is directly under you, the other foot is slightly behind and to the side (this is just for balance) 
- Push your hips back as you lower down 
- Reach parallel and drive through front foot to come back up
- alternate sides

Dumbbell squats staggered stance

- Begin with dumbbell in each hand and feet hip width
- SLOWY Lower dumbbells to shin height in 4 seconds, press hips back while keeping a slightly bent knee
- Stand straight back up standing tall and squeezing glutes.

Dumbbell deadlifts tempo

WIDEN STANCE AS NEEDED 
- Slowly lower dumbbells with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Lay on the floor with your legs bent, band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Start with legs bent and ball between your knees. 
Inhale to relax. 
Exhale to squeeze the ball between your knees as you lift your butt off the ground. Lift your pelvic floor and zip up your lower to upper abs like you’re zipping up a coat. 
Inhale as you lower and reset.

Glute bridge + core ball

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Start in extended table top
Draw both knees up into high plank for 5 seconds 
Release back to knees to ground

Tabletop to 5 second plank hold

Start in tabletop on hands and knees. 
Place one hand behind your head. 
Bring bent elbow toward planted hand. 
Open your side body and bring elbow toward ceiling.

Tabletop thoracic rotation stretch (each side)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Incline Side plank hip raises

Side plank hip raises

Start on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Use one hand to tap your opposite foot and Same thing on the other side
. Return to tabletop and inhale.

Down dog cross body taps - prenatal

Start on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Return to tabletop and inhale.

Table top to Down dog - prenatal

Try these exercises

Single leg movements or exercises with wide stances usually contributes to more PGP. Try to substitute these exercises for ones in the “try these” circuit.

Walk on a treadmill or outside 
SUBSTITUTE: bike or swimming

Walks

Start with band above knees 
Squat down and step to side of mat remaining low. Step toward opposite side of the mat
Left + right is 1rep

Banded lateral walks

Stay light on your toes as you lightly step forward and back three times per side (6 total)
Then step backward into a lunge creating 90 degree angles in both knees. 
Press your front foot into the ground to stand tall. Complete on opposite side.

6 shuffles + 2 reverse lunges

Step one foot diagonally behind you to get 90 degree angles in both knees 
Drive through front heel to stand
Bring same foot out wide, stacking knee over ankle. Press through this foot to stand tall and repeat curtsy 

Switch sides half way through

Bodyweight Curtsy lunge to lateral lunge

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell alternating reverse lunge

- Holding the dumbbells at your sides
- Step one leg diagonally back behind the other leg
- Bring your knee down until it reaches 90 degrees (DONT TAP FLOOR)
- Push through your front leg to bring your back leg forward to starting position

Dumbbell curtsy lunge

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Start with dumbbells at your sides, feet hip width apart and one leg behind. 
Lower down into a 90 degrees in both knees
Drive up to standing

Dumbbell stationary lunge

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
REPS PER SIDE

Jumping lunges

Start in lunge position
Lower down to 90 degree angle in both knees
As you drive up, kick back heel toward ceiling engaging glutes. 
REPS PER SIDE

Static lunge + kick back

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up

Bulgarian split squat

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Start with band above ankles (harder) (or above knees - easier)   
Drive one leg out and up keeping core engaged.

Standing adductors (band)

Exercises you might need to AVOID

Pelvic Girdle Pain / SPD pain?

Very informative and helped release the pain I was feeling in my low back.  Also, it helped remind me of proper engagement, which I forget about on a daily basis.

Diana kennedy

Perfect for strengthening my back to pick up my toddler!

Pelvic Girdle Pain / SPD pain?

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