4 Exercises for Pelvic Girdle Pain (Part 1)

Pelvic girdle pain is a condition that affects 1 in 5 pregnant women. If you experience occasional pain in the back, pelvis or hip during your pregnancy you might be suffering from this condition. Join Nur Faradyna, Senior Physiotherapist at Raffles Rehabilitation Centre, as she presents 4 simple exercises to can help to relieve the pain.
1) Butterfly Stretch - Opens pelvis and strengthens pelvic floor muscles: 0:32
2) Pelvic Tilts - Keeps pelvis loose and lower back limber: 1:21
3) Weight Shifting in Standing Position - Relieves problems of taking more weight on one leg: 1:59
4) Torso Rotation - Stretches back muscles and upper torso: 2:35
Watch previous videos:
Chair-based Mobility Exercises for Seniors - • Video
Exercise Guides to Rehabilitate From An Ankle Sprain (Part 2) - • Video
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[@baaaziiiinga]

I’m on 29 weeks and my pelvic hurts so bad after a long day at work. I did the butterfly stretch and helped relieve the pain 😊

[@lornajean7286]

I'm on my 3rd trimester it's so painful to move my legs up or down or anything but I tried this and I feel so much better 🙂 my back feels good to thank u 💝

[@user-tl5tv3ub1t]

Thank you for the video you have a lovely smile

[@JH-vy7uy]

3rd trimester pelvis pain and this helped

[@AlexaAlexaEcho]

Im in my 2nd trimester and experiencing this pelvic girdle pain.

[@NehaKhan-zc6ss]

Very helpful thanks a lot

[@speaktruth9989]

Thanks

[@mwenyamulenga817]

Very useful 🤝

[@ashakiran9476]

Thank you so much 🙏🏽

[@Cockiness123]

I can move without pain immediately after, thank you ❤

[@mahnoorkhan335]

For how long butterfly position is recommended to do in a day, for maximum results??

[@dieticiannutritionistshafq7923]

Is this exercise recommend in placenta in lower segment at 4 month pregnancy?

[@belfernandes1]

The butterfly exercise is uncomfortable, but not sure if this is good or bad

[@japhetanciado7999]

i sit all day on bed working so my feet ain't suspended, after 2 days there's pain.. thank you

[@JenniferElliott1]

I have endometriosis and had laparoscopic surgery back in March. I had the marina coil put in but later on expelled. I am now suffering from a lot of chronic pelvic pain. I really hope these exercises help as I don’t know what to do anymore. ☹️

[@soladryflowersgifthampers4406]

Hi same here, I have I removed my uterus still I have chronic pelvic pain, pain killers reduce pain. Now dr ask to do physiotherapy

[@maheshkumar2559]

Mam does pelvic floor dyssnergia effects testosterone harmone

[@iselchelle9330]

Thank you so much for this😁

[@RafflesHospital]

Thank you for letting us know that you like this video. Do share it with your loved ones. Have a great day!

[@rhodalineokine2925]

@@RafflesHospital 😊

[@rhodalineokine2925]

@@RafflesHospital 😊

[@aardvarkmcgillicuddy]

Is there no information available for men with a tight pelvic girdle?

[@zebakhan2720]

I am not pregnant but I have got severe pain since 3 days

[@neshadiego6823]

In my 28weeks I feel this pain and now im 31week its so hurt when Im walking for so long ang go up and down .. This exercise is good in Low lying placenta ?

[@gulgul7714]

Hi ! I was having pelvic gridle pain throughout my pregnancy. But now I still have after my one month C-section baby. Can I do these exercises right now ??

[@jeeb6313]

Do u still have it

[@puppysweetpuppy]

Hi all of your exercises provided me relief except for the butterfly pose. And some are advising to avoid it in pelvic girdle pain. Whatis your opinion on it? Thank you for the great exercises

[@RafflesHospital]

Hi Sravi, in pelvic girdle pain, the butterfly pose can be done in supine (lying face up), instead of sitting up. Should you still feel pain with the stretch, it is best to avoid it. Have a good day.

[@rimatariq]

I delivered naturally 2 weeks ago i have pubic symbiosis pain its tough to walk i am using a pelvic girdle belt and using a walking stick what else can you recommend.this was my 6th baby. And its the first time i faced this issue even in my last trimester the doctor gave me maxilegic its brufen and paracetamol i just searched excercises on you tube and did them and i was recovered .i juzt hope it dsnt come again and again

[@RafflesHospital]

Hello Reema Tariq! Thank you for sharing your positive experience. I'm glad that the exercises helped you with your condition. Take care and congratulations on your 6th bundle of joy.

[@asiaspeights3177]

I wouldn’t recommend any exercises that separate legs too far for SPD/pelvic Girdle. Keeping knees together helps to lessen pain.

[@richellelusania4337]

@@asiaspeights3177 yes the first excercise was extremely painful😩😳

[@richellelusania4337]

@Taylor Kyle yeah girl, i get SPD really bad.My last pregnancy I was in crutches. I actually also sleep with a pillow between my legs because if my legs are together all night I'll wake up not being able to move😳 its such a struggle lol

[@saniasyed7910]

Is dis exercise save to do in week 14 as i have pelvic pain started...

[@santoshiachari887]

Hi dear,how is your baby.and did u get rid of this pain during pregnancy or it continued till child birth

[@saniasyed7910]

@@santoshiachari887 Hi.. i had palvic pain after even delivery but its better now although my baby is 16 months old it still come and go...

[@santoshiachari887]

@@saniasyed7910 I am really sorry for this.u ll be in my prayers

[@santoshiachari887]

@@saniasyed7910 will this pain impact the baby during pregnancy

[@saniasyed7910]

@@santoshiachari887 No dear dont worry will not harm the baby nothin to do with the baby..

[@pettys4645]

Hello. I have been having pain since last April when I had a c-section: would these exercises help heal the pain or would you recommend any please? Thank you.

[@RafflesHospital]

Hi Petty S! Hope your day has been great so far. The exercises in this video are meant to help relieve pelvic girdle pain. From your question, I'm not exactly sure what kind of pain you're currently experiencing.
However, an advice to everyone embarking on a new exercise programme is to check with a trusted doctor before you start. In your case, especially since you had a surgery done before, it will be advisable for you to speak with your gyane about the discomfort that you are experiencing so that the most appropriate treatment can be prescribed. Have a pleasant day!

[@harmansingh3942]

👍

[@zartashiatariq673]

Safe for pregnancy??

[@RafflesHospital]

Hi Zartashia Tariq, these are recommended exercises to help pregnant ladies relieve them of pelvic girdle pain during their pregnancy. However, safety always comes first, and we recommend that anyone who wants to start an exercise regime to always consult their doctor beforehand. Hope this answers your question.
Have a pleasant day!

[@justsomeguywhoenjoysanime7723]

I’m a man and fat and this hurts

[@baaaziiiinga]

I’m on 29 weeks and my pelvic hurts so bad after a long day at work. I did the butterfly stretch and helped relieve the pain 😊