Exercises for Pubic Symphysis Pain

✨These exercises should always be painfree
✨Start with bilateral exercises and then progress to unilateral exercises when you are able to do them without any pubic pain.
✨They all involve deep core and glute engagement so if they dont feel right, make sure you are engaging those muscles.
✨How many you do is up to you based on maintaining form & when your muscles fatigue. 2 sets of 10 each is a great goal.

1.) Tabletop plank: On hands and knees with arms under shoulders and legs under hips, neutral spine, engage deep core on exhale and lift knees from mat. Hold 2-5 secs.

2.) Bridges with Band: Gently engage pelvic floor and pull belly button to spine (deep core) and flatten low back to mat. Squeeze your glutes and lift your pelvis off the mat. Hold for 2-3 seconds, slowly lower.

3.)Squat pivots with band: Sit back with your weight in your heels, engage deep core, keep low back in neutral. While keeping the stationary knee in line with foot, pivot diagonally with other leg.

4.) Reverse Lunges with band: Create resistance with band in one arm and with opposite leg, step back into reverse lunge. Weight is in front leg, keeping knees behind toes.

5.) Modified mountain climbers: Start on hands and knees (same form as tabletop plank). Engage deep core on exhale and alternate extending legs behind you. *Keep pelvis still and stable.

*Roll out your adductors. They are often tight and may be pulling at your Pubic symphysis, making symptoms worse.

✨Yes I have experienced pubic symphysis pain during my pregnancies and yes these actually help!