This is something that is difficult for me to answer since I have not assessed you and pelvic girdle pain can be multi factorial so I would refer to your provider for this. However as a general rule of thumb, if there is no increase in pain during or after the exercise, it should generally be okay to do, but I would still check with a professional who has assessed you first.
Hi Sophie! In my second trimester. I do yoga and the instructor is having me contract the pelvic floor/lifting the pelvic floor on the inhale. And releasing on the exhale. I find contradictory information online and it is super confusing. Does it make a difference?
@@despinababi2318 I know it can be confusing as some yoga / Pilates teachers teach different methods. The rationale for contracting on the exhale is to follow the natural relationship between the diaphragm and the pelvic floor at rest. When we exhale, the diaphragm goes up and so does the pelvic floor. When we inhale, the diaphragm goes down and the pelvic floor follows. So by contracting on the exhale and releasing on the inhale, we are simply following that natural mechanic if that makes sense. For many of my clients, we were able to achieve a much better contraction and release by doing it that way, making their practice more efficient. However I always say if it is counter intuitive to you and you’ve been doing it the other way for years, it may not be necessary to change the way you do things if it works for you. I would recommend getting assessed by a pelvic floor PT to check if your activation and release is efficient with your technique and go from there. By testing both ways, they will tell you what’s best moving forward and if it’s worth investing energy into changing your technique. Hope this helps!
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Hi Sophie, can we do the squat (3rd exercise) if we experience pelvic girdle pain? Thanks for your clarifications!
This is something that is difficult for me to answer since I have not assessed you and pelvic girdle pain can be multi factorial so I would refer to your provider for this. However as a general rule of thumb, if there is no increase in pain during or after the exercise, it should generally be okay to do, but I would still check with a professional who has assessed you first.
Hi Sophie! In my second trimester. I do yoga and the instructor is having me contract the pelvic floor/lifting the pelvic floor on the inhale. And releasing on the exhale. I find contradictory information online and it is super confusing. Does it make a difference?
@@despinababi2318 I know it can be confusing as some yoga / Pilates teachers teach different methods. The rationale for contracting on the exhale is to follow the natural relationship between the diaphragm and the pelvic floor at rest. When we exhale, the diaphragm goes up and so does the pelvic floor. When we inhale, the diaphragm goes down and the pelvic floor follows. So by contracting on the exhale and releasing on the inhale, we are simply following that natural mechanic if that makes sense. For many of my clients, we were able to achieve a much better contraction and release by doing it that way, making their practice more efficient. However I always say if it is counter intuitive to you and you’ve been doing it the other way for years, it may not be necessary to change the way you do things if it works for you. I would recommend getting assessed by a pelvic floor PT to check if your activation and release is efficient with your technique and go from there. By testing both ways, they will tell you what’s best moving forward and if it’s worth investing energy into changing your technique. Hope this helps!
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