Activities to try
- Squeeze a ball between your knees 20 times while sitting square in a chair. Inhale and let your knees loosen around the ball without dropping it. Then exhale and squeeze the ball. Make sure your knees are straight above your ankles so you are sitting upright and are well-balanced. Repeat with the ball between your thighs in the same manner. Do this activity daily.
- Do some calf stretches, walking, and general body balance. Do not overwork your core, AKA abdominal muscles.
- Later, as your pelvis is more stable, get down on the floor and do a half bridge with a ball in these two spots, one set before the other (see below). Make sure you bend your knees and put your ankles below your knees again. Lift your pubic bone with the exhale while you squeeze the ball. You won’t be able to do this comfortably until your pelvic stabilization is much improved. There’s no need to hurry though, so just do the above exercises for a few weeks first.
- Wear a maternity belt, or simply use a very thin linen or cotton strip wrapped a few times around the waist to hold your belly and hips. A belt is worn low and wrapped around the hip bone level (Anterior Superior Iliac Spine) rather than down on the symphysis (pubic) level.
- If you have a bodyworker or you have been taught by a body worker to do a Symphysis Pubis Correction appropriately, it is a helpful technique for those with mild or medium instability. Consult a pregnancy-wise bodyworker, perhaps one of our Aware Practitioners with Chiropractic, Osteopathic, or Therapuetic Massage background.
Please note: Epidurals, or extreme flexibility, can allow the nurses or leg-holding family members to open a birthing woman’s legs too far during the birth of a baby’s head. This can unintentionally separate the pubic joint. Be sure to ask them to be mindful of your increased range of motion beforehand.
This can be healed, of course, but more time will be necessary. Good posture and stabilizing the pelvis while lengthening the psoas and balancing the pelvic floor are the holistic ways to deal with this challenge.
You can learn more from your physiotherapist, physical therapist, advanced body worker, chiropractor, or osteopath. Additionally, you can check out our Daily Essentials Video.
Use good posture today and every day! Learn to move correctly at KatySays.com. It won’t be easy, but take a couple days towards a psoas resolution and then keep limber. You can read more at CoreAwareness.com.