Episode 67: Pelvic Pain Relief Tips

Gina Roxanne discuss the myths and realities of dealing with pelvic pain during pregnancy. They break down different types of pelvic pain, such as pubic symphysis dysfunction (SPD) and sacroiliac (SI) joint pain, offering insights into their causes and effective exercises for relief. The hosts emphasize that pain is not a requirement of pregnancy and share professional advice, including recommendations for exercises, the use of belly bands, and consulting with specialists like pelvic floor physical therapists and Webster Certified chiropractors. This episode also highlights the importance of maintaining proper pelvic positioning and muscle coordination for pain management.  Scroll down for links to exercises and resources referenced in this episode!  00:00 Introduction to Pelvic Pain Relief 01:10 Understanding Pelvic Girdle Pain 02:07 Causes and Types of Pelvic Pain 06:06 Pelvic Position and Pain Management 08:48 Strengthening Exercises for Pelvic Stability 14:06 Modifications for Pain-Free Movement 30:41 Professional Help and External Support 38:54 Conclusion and Resources Work with Haley Cava, Pelvic Floor PT: https://www.hayleykavapt.com/ Get your own Crossover Symmetry System using code MAMASTEFIT20 for 20% off!: https://crossoversymmetry.com/?utm_source=google&campaign_id=21358453570&ad_id=701400392326&utm_medium=cpc&utm_campaign=BRANDED_EM&utm_content=160445642822&utm_term=&gclid=CjwKCAjw65-zBhBkEiwAjrqRMFrjeMrNK4OkhmhRdT9aFYXlz5baCLgdcSeV1rJ63w8innR4l0hAXRoCOXoQAvD_BwE&gad_source=1 Links to Exercises Referenced in This Episode: SPD Pelvic Balance: Seated Ball Squeezes https://youtu.be/dTWwId7NRsg Seated Hip Shifts https://youtu.be/o1YTEf5AeNk SIJ Pelvic Balance: Bulgarian Split Squat   Glute Strengthening Exercise for Pelvic Balance https://youtu.be/mLchx95SYmo Copenhagen Plank   Adductor Strengthening Exercise for Pelvic Balance https://youtu.be/SkpHlP-Gru0 Adductor Rock Back: Pelvic Balance Exercise https://youtu.be/tWpHyJbJn0I Anterior Oblique Sling: Pallof Press   Prenatal and Postnatal Safe Core Exercise https://youtu.be/cGS4efYgNO4 Diagonal Banded Pull Down   Anterior Oblique Sling Pelvic Stability Exercise https://youtu.be/Sx_oRCWaWzk Posterior Oblique Sling Lunge with Banded Row   Posterior Oblique Sling Pelvic Stability Exercise https://youtu.be/_iljg7CZP-w Lateral Sling Step Up with Banded Row   Posterior Oblique and Lateral Sling Pelvic Stability Exercise https://youtu.be/apom7teYOXM Lateral Band Walk   Lateral Sling Pelvic Stability Exercise https://youtu.be/r518lkD3iwo Deep Longitudinal  Suitcase Deadlifts   Deep Longitudinal Sling Pelvic Stability Exercise https://youtu.be/T9kzlXW2ZsA ----- Pre-Order Training for Two on Amazon: https://amzn.to/3VOTdwH —— This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  Get your own Crossover Symmetry System using code MAMASTEFIT20 for 20% off!: https://crossoversymmetry.com/?utm_source=google&campaign_id=21358453570&ad_id=701400392326&utm_medium=cpc&utm_campaign=BRANDED_EM&utm_content=160445642822&utm_term=&gclid=CjwKCAjw65-zBhBkEiwAjrqRMFrjeMrNK4OkhmhRdT9aFYXlz5baCLgdcSeV1rJ63w8innR4l0hAXRoCOXoQAvD_BwE&gad_source=1 ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ Prenatal Sample:  https://mamastefit.com/freebies/prenatal-fitness-program-guide/ Pelvic Floor  https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/ Birth Prep for Labor Guide  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/