Stretches For Pregnancy Pelvic Pain · Exercises For Pregnancy Pelvic Girdle Pain

Summary: Pelvic pain is a common concern during pregnancy. It can cause discomfort and impact mobility. Doing stretches can help reduce the pain and improve flexibility. This article will provide 5 stretches for relieving pelvic pain during pregnancy.

1. Child’s Pose

Child’s Pose is a yoga stretch that can help alleviate lower back and hip pain. During pregnancy, it can also help relieve pelvic pain. Follow these steps to perform this stretch:

– Kneel on the floor with your toes touching each other.

– Sit back on your heels and extend your arms in front of you.

– Lower your head to the ground and feel the stretch in your back and hips.

Hold the position for 20-30 seconds and release. Repeat 3-4 times.

2. Butterfly Stretch

The Butterfly Stretch targets the inner thighs and groin muscles, which can become tight and painful during pregnancy. Here’s how to do it:

– Sit on the floor with your knees bent and feet together.

– Hold your ankles with your palms and gently press your knees towards the floor.

– Feel the stretch in your inner thighs and hold for 20-30 seconds.

Repeat 3-4 times.

3. Pigeon Pose

The Pigeon Pose is an advanced yoga stretch that targets the hips and glutes. It can help relieve pelvic pain and improve hip flexibility. Here’s how to do it:

– Start in the Downward-facing Dog pose.

– Bring your right knee forward and place it behind your right wrist.

– Extend your left leg behind you and rest on your forearms.

– Hold the pose for 20-30 seconds and release.

Repeat on the left side. Do 3-4 reps on each side.

4. Kneeling Hip Flexor Stretch

The Kneeling Hip Flexor Stretch can help relieve tension in the hip flexors, which can cause pelvic pain during pregnancy. Here’s how to do it:

– Start in a kneeling position with your right foot forward and left knee on the floor.

– Gently push your hips forward until you feel a stretch in your left hip flexor.

– Hold the stretch for 20-30 seconds and release.

Repeat on the other side. Do 3-4 reps on each side.

5. Seated Forward Bend

The Seated Forward Bend stretches the hamstrings, lower back, and hips. It can help improve flexibility and reduce pelvic pain. Here’s how to do it:

– Sit on the floor with your legs extended in front of you.

– Reach forward and grab your toes or ankles.

– Gently pull yourself forward and feel the stretch in your hamstrings and hips.

– Hold the pose for 20-30 seconds and release.

Repeat 3-4 times.

Conclusion:

Pelvic pain is a common condition during pregnancy, but it doesn’t have to be a constant discomfort. Incorporating these 5 stretches into your daily routine can help alleviate pain and improve mobility. Consult with a doctor or a prenatal yoga instructor before starting any new exercise program during pregnancy.

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