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 Relief01:10 Understanding Pelvic Girdle Pain02:07 Causes and Types of Pelvic Pain06:06 Pelvic Position and Pain Management08:48 Strengthening Exercises for Pelvic Stability14:06 Modifications for Pain-Free Movement30:41 Professional Help and External Support38:54 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 Squeezeshttps://youtu.be/dTWwId7NRsgSeated Hip Shiftshttps://youtu.be/o1YTEf5AeNk

SIJ Pelvic Balance:Bulgarian Split Squat   Glute Strengthening Exercise for Pelvic Balancehttps://youtu.be/mLchx95SYmoCopenhagen Plank   Adductor Strengthening Exercise for Pelvic Balancehttps://youtu.be/SkpHlP-Gru0Adductor Rock Back: Pelvic Balance Exercisehttps://youtu.be/tWpHyJbJn0I

Anterior Oblique Sling:Pallof Press   Prenatal and Postnatal Safe Core Exercisehttps://youtu.be/cGS4efYgNO4Diagonal Banded Pull Down   Anterior Oblique Sling Pelvic Stability Exercisehttps://youtu.be/Sx_oRCWaWzk

Posterior Oblique SlingLunge with Banded Row   Posterior Oblique Sling Pelvic Stability Exercisehttps://youtu.be/_iljg7CZP-w

Lateral SlingStep Up with Banded Row   Posterior Oblique and Lateral Sling Pelvic Stability Exercisehttps://youtu.be/apom7teYOXMLateral Band Walk   Lateral Sling Pelvic Stability Exercisehttps://youtu.be/r518lkD3iwo

Deep Longitudinal Suitcase Deadlifts   Deep Longitudinal Sling Pelvic Stability Exercisehttps://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/