Pregnancy & Postpartum: Home exercises for Pelvic Girdle Pain

– [Dr. Sarah] Hey guys! It's Dr. Sarah and Dr. Olivia
here, from West End Mamas. Today we wanted to talk
about something that we recommend to most of
our patients, and that is something called Rost
Technique or pelvic balancing. So Rost is actually really easy to do. The idea with Rost Technique
is that we are going to basically balance the pelvic girdle. The way that we're going to do that is by spending some time in
a couple of positions. The pelvic girdle is your entire
pelvis, from the very back, all the way to the front
to your pubic bone. So your SI joints and
your tailbone in the back right around to kind of
your crotch in the front. Generally speaking, if someone
has pregnancy related pain, it's often pelvic girdle pain. This is a really nice way to deal with it. To do Rost Technique we
recommend doing this usually at least once a day, if you
have pelvic girdle pain. In the evening is a good time to do it, on a mat, on a yoga mat on
the floor would be good. If you're doing it in
your bed, that's okay, but the problem with doing it in bed is that you might fall asleep. So a yoga mat on the floor or a carpeted surface would be great. The starting position is
just lying on your back, just like Dr. Olivia is doing here. She's doing it on a chiropractic table. Then what you're going to
do is you're just going to drop your knees into a butterfly position. You'll see that her feet are touching, and her knees are in a butterfly
position or full openness. Some of you may find that
this is a bit too intense, and if that's the case,
you can stick a pillow just underneath your knees on either side, and that might help to ease
some of the discomfort for you. But you're going to hang
out in this position for roughly 20 to 30 seconds. That's what we usually recommend. While you're here just kind
of think about what you feel. Do you feel tightness in the front? Do you feel pinching in the back? If you're really uncomfortable here, which some of our pregnant patients are, you can stick your hands
underneath your low back, and that just looks like that. If you're a pregnant
patient that really cannot tolerate lying on your back,
you can always pop a bolster underneath you or a bunch
of pillows or something, just so that you're sort of semi-upright. You're hanging out in this
position for 20-30 seconds. While you're there, if you feel like it, you can squeeze your butt cheeks. You would squeeze your right butt cheek, you would squeeze your left butt cheek, you'd squeeze them together. And again, really just
feeling what that feels like. Not being too concerned about it. After you've been there for
a little bit, you're going to bring your knees back up
to neutral, some of you might find that really
uncomfortable, not everybody. And then in this position
I'm going to have you squeeze your knees together three times in a row. So squeeze and relax, squeeze and relax, and squeeze and relax. Lovely. The last piece of this
thing is doing a bridge. So you're going to bring
your feet hip width apart, bring them a little closer
into your bum if you need to, and then even though it looks
like Dr. Olivia is bracing with her hands, she's not
using her hands for that. She's squeezing her butt
cheeks and pushing herself up into a bridge, and she's
going to hang out there for about 10-15 seconds,
not too, too long, and then come back down. Lovely. Then basically wash, rinse and repeat. You're going to do this
eight to ten times. It's one of these things,
the first couple of times you do it, you might
be like oh my goodness, this is really not comfortable,
but generally speaking, by the time you get to
repeat number eight or nine, things should be feeling
quite a lot better. Even though it might not
fix the problem per se, at that very moment,
especially if you do this in the evening when you have a day where your low back is just super uncomfortable, when you do this before
bed, generally speaking, you're going to have a better sleep, and you're going to feel
better in the morning. The key here is that do
not do that butterfly without doing the bridge. So even if you spend the whole evening hanging out in butterfly, which
I don't actually recommend, but if you do that, you
always want to make sure that you end with a bridge
because that bridge is just going to lock that SI
joint back into place. All right, you know where to find us. If you have any questions, get in touch. Thanks, bye!

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