Dr Kayla • Pelvic Floor PT

pain, leaking, and prolapse don’t have to be inevitable parts of pregnancy!

if you work to correct the spots in your body that are putting stress of your pelvic floor, your low back, and your hips pre-pregnancy, you significantly reduce your risk of pain showing up during pregnancy itself (hey trimester zero 👋🏼)

here are the exercises i showed my patient this week who is preparing for baby #2 after having hip pain and SPD during her first pregnancy:

🌱thoracic extension: tightness in your mid back can put a lot of stress and pressure on your low back and down onto your pelvic floor. this release feels great after sitting at a desk all day!

🌱reverse clam: hip internal rotation is key during pregnancy to help prevent hip pain & sciatica

🌱adductor plank: weakness in your inner thighs is one of the biggest drivers of SPD during pregnancy, this exercise helps build strength & improve load tolerance through your adductor tendon

🌱adductor rock back: tightness in your inner thighs also contributes to SPD, i love this adductor mobilization to address tension

🌱RDL with hip internal rotation: this variation on a RDL is functional and great to take your glutes through their full range of motion (strengthening them in all positions!)

pain does not have to be inevitable during pregnancy!! training 3-6 months before you’re trying to conceive can help your body move into this new chapter with ease and confidence vs stress and fear.

📌 and if you’re new here, hi I’m Kayla a pelvic floor physical therapist who is working to change how we collectively prepare for and move through pregnancy. if you’re ready for upgraded women’s health, follow along @dr_kayla_dpt