Exercise to get rid of Pelvic Girdle Pain.

Strengthening exercise for pregnant women & runners. 🤰🏃‍♀️

You’ll need to keep your HIPS and PELVIC muscles strong when you are PREGNANT to enable your body to support your growing BUMP. Strengthening these muscles can also help prevent and reduce PELVIC GIRDLE PAIN.The SIDE LYING CLAMP is the perfect exercise for strengthening your hips and pelvic muscles.

This move is also good for RUNNERS, as a lot of our ankle and knee alignment comes from the pelvis and hips being stable.

- Start lying on one side with head resting on arm and knees bent up in front of hips in a 90 degree angle. Top hand is on the hip or on the floor in front of the torso.

- The hips should be stacked one on top of the other and there should be length on both sides of the waist, keeping the spine and pelvis neutral. Pull your knees forward so that they form a 45-degree angle with your core, and then bend both knees to 90 degrees.

- Exhale as you open the top knee keeping the feet together and without allowing the top hip to drop back.

- Inhale to lower the knee back to start

- Repeat on one side for 10-15 reps, holding the last rep for 10 seconds, then switch sides.