If you’re struggling with Pelvic Girdle Pain or Pubic Symphysis Dysfunction, these exercises can help relieve discomfort and gradually build strength to prevent future pain. I hope they bring you some relief! Subscribe for more pregnancy and postpartum tips: @PregnancyandPostpartumTV
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!
Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
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Music: Epidemic Sound
Are you struggling with PGP? Here’s why each one works ⬇️
✅ Pelvic Tilts – Promote mobility in the pelvis and spine while gently activating the deep core and pelvic floor. Great for early relief.
✅ Adductor Squeezes – Activate the inner thighs to stabilize the pelvic ring and support the pubic symphysis. These also help co-activate the pelvic floor.
✅ Figure 4 Stretch – Releases tightness in the hips and piriformis, reducing tension and pulling on the pelvic joints.
✅ Banded Squats – Strengthen the glutes and train your core to stay aligned. The band adds extra stability and control around the pelvis.
✅ Banded Lateral Walks – Target the glute med and minimus, which are key for pelvic stability during walking, stairs, and daily movements.
The banded lateral squats hurt so bad to do 😅
I think this is all gonna worsen it except for cat cows and pelvic tilts!
Girl you are super 🎉❤
❤
Is that a fake belly?
Are any of these unsafe to do if you don’t exercise at all? Like I saw a video of a woman doing a bunch of workouts while pregnant and I saw ppl saying “I wouldn’t recommend this if you don’t regularly work out before becoming pregnant and deciding to start when pregnant. I’m 10 weeks, 22 yo and very clueless of what I’m doing and really need advice.
Banded lateral squats are terribly painful. Terrible advice.
Omg the first one pelvic tilts gave me so much relief, thank you so much
The squeeze ball exercise makes it hurt worse for me 😢
Doesn't work
With the pain that I feel I don't think I can manage any of those exercises
After three painful pregnancies, now I have found this short and in second and only few exercises the pain is gone! (Having my fourth) thank you 🙏
It works like magic
please name of music
All of these look painful
Is this a pillow?
Do you have a workout that includes these moves?
That first exercise is terrible for spd
From what week should I start these?
Feeling pain today and thanks for the video.
Will this relieve hip pain? I did something idk what and I feel like an old lady complaining about her hip. I'm only 9 weeks pregnant. I'm on my fourth, so maybe that's why. But seriously, I need relief.
Really needing these! 37+3 weeks today and I wake up with my pelvis aching on the inner left side. Your vids help so much!!!