Sacroiliac Pain (SI Pain)
Reduce Your SI Pain
Complete the exercises and stretches in this unit for around 1 minute each, twice a day.
Activate Your Pelvic Floor
Activate Your TVA
Your TVA muscle is the deepest of the abdominal muscles which stabilises the pelvis and lower spine as well as narrowing and flattening your stomach.
We can then start to exhale on any exertion with this tension to activate the TVA and strengthen your core. We need to do this in everyday life when you lift, squat, lunge, push, pull and bend.
E.g. When you go to pick up baby, Set your deep core muscles and then exhale as you stand/lift. Doing this every day will activate and strengthen your TVA.
Train Your Multifidus
Multifidus is a deep muscle along the back of the spine. This muscle works with the TVA & pelvic floor muscles to stabilise your lower back and pelvis.
Strengthen Your Glute Medius
Lateral Band Walks
Place a mini resistance band around your shins or above your knees. Maintain tension on the band throughout by pushing your knees out.
Release Your Piriformis Muscle
Things that may cause discomfort...
- – Single leg exercises or activity.
– Abduction or adduction (see image below).
– Breast stroke swimming.
Move with Mumma ONLINE
Every women’s birth and recovery is unique so our programme will cater for all fitness levels, for all postnatal stages and will include lots of information to help you recover the right way.
Learn how to strengthen your core, stop pelvic floor leaks, reduce diastasis and feel stronger than ever!
Our short workouts are perfect to squeeze in whilst baby naps.
Whether you have never worked out before, dabbled in and out of fitness, or exercised all the way through pregnancy, our programme is for you!
Postnatal Fitness - Chesterfield
We help motivated mums workout safely, stop pelvic floor leaks, build strength & feel amazing with our live classes in Chesterfield.