Symphysis Pubis Dysfunction (SPD): Pain Relief Exercises скачать в хорошем качестве

Symphysis Pubis Dysfunction (SPD): Pain Relief Exercises

Share this video!    • Symphysis Pubis Dysfunction (SPD): Pain Re...   Subscribe!    / @stronglifephysiotherapy   AJ here with Stronglife Physiotherapy. Do you have pain in the front of your pelvis? It could be caused by pubic symphysis dysfunction. In this video we'll talk about what that is, and how to get relief. The pubic symphysis is a joint in the front of your pelvis that connects your right and left pubic bones. This joint can become irritated and painful. This is most common during pregnancy, likely due to hormonal changes that cause the joint to become less stable and more prone to becoming strained. Some signs that your pain is coming from the pubic symphysis are: Pain in the front of the pelvis while walking, climbing stairs, standing on one leg or rolling in bed. The pain can radiate into the groin, the perineum, or legs and is sometimes accompanied by SI joint pain. So how do we get rid of the pain? There are 2 simple exercises that can help. First, while lying on your back or sitting in a chair wrap a belt around your thighs just above the knees and press your legs out against the belt and hold for 5 to 10 seconds and repeat 10 times. The goal is to press nice and hard but if it's painful, then only press as hard as your pain will allow. Next, in the same position, either lying on your back or sitting in a chair, get a ball or pillow and squeeze into it with your knees. Be careful to only press as hard as your pain will allow. Hold 5-10 seconds and repeat 10 times. Try to perform this with the hips in progressively wider positions. So repeat while squeezing a larger ball or add pillows so the knees are farther apart while squeezing. Sometimes you will feel a pop or a shift in the pubic symphysis while squeezing. This is the joint resetting and is usually followed by some excellent relief. Usually you'll need to squeeze pretty hard for this to happen. Which can be painful. So, if you're going to attempt this, and it causes pain it's best to only try 2 or 3 times then return to a lower pain free intensity. Over time these exercises will help build strength in your hips and help stabilize your pelvis. Do them 2-3 times a day being careful not to push into pain. Thanks for watching, make sure to subscribe! Have a great day and stay strong! http://www.stronglifept.com/