Safe excercises with Spd

[BeauticianNotMagician]

Hi I've been diagnosed with spd at 31 weeks pregnant.I have excercised thorougout.Nothing strenuous.I carried in doing my davina DVDs until 24 weeks.Then I swapped to the Davjna pregnancy and Erin o brien pre natal DVDs.Plus I do lots of walking as I don't drive.

I don't want to stop excercising but at the same time I don't want to aggravate spd.It is agony to walk.Erins DVD contains lots of squats so I thought that may be an idea to stop as she does many with her legs further than hip distance,Has anyone carried on excercising with spd and if do what ?

The general rule with spd is if it hurts don't do it. My physio told me its not something you can walk off.
Swimming is good but not breast stroke. Basically keep your knees together and don't carry extra weight.

I'm 25 wks and have had it since 20wks. Don't aggravate it or it really will be very sore.

Stop doing anything that might make it worse. I had SPD and PGP from 20 weeks and I cut down to the very basics, and went to preg yoga with a sympathetic teacher. I also regularly saw a physio which was ace. It magically got a lot better as soon as dd came out, and I've taken up Pilates and walking a lot to slowly get my body stronger. I have also started seeing a chiropractor who has said that my problems stem from a slightly twisted pelvis which I'm hoping he can help fix. Look out for info about getting in and out of cars etc to manage it - the more care you take the less you'll aggravate the problems.

Thank you.So its pretty much give up on the excercise. I better cut down on calories then or I'm going to be huge. I had to walk a little extra after school run to post a letter and even that has now left me in lots of pain

Google mutu system, I will try find link when I get home ( on phone at mo). It's personal, I could do moderate squats but not anything where you cross one leg over another and no lunges. Swimming crawl, or breaststroke arms with pull bouy. Walk to but not over your limit its good toto keep moving.

Saw physio today with this problem - on dc3 and its started earlier each time (I am 16.5weeks). You can do anything ith your legs together, as long as it doesn't hurt doing it. One option is to use a Swiss ball to stabilise your bottom half and engage your core, and focus on upper body work. Calorie burning is hard when you can't do much with your lower half, I am planning to swim as descr,ibex above and try to remind myself that isometric/strength type exercises will keep me toned and stand me in good stead to pick p my fitness once the baby is out. Lets face it, calorie burning in pregnancy is kind of pointless anyway as you have to gain weight to be healthy and exercising makes me want to eat like a horse afterwards!

I got miraculously better after delivery both times and was able to get back in shape pretty quickly. Don't push yourself too far as it can be agony and its very hard to settle it down once it has become troublesome.

Have you looked at pregnancy classes near you? I do aquanatal and looking to start prenatal yoga and Pilates.
Saw physio today who advised breast stroke is fine, but symmetry is key. Don't Hoover for example as that can make it worse, be careful when pushing shopping trolley, and always keep your lower body symmetrical.

My physio specifically ruled out breaststroke for spd. How odd.

My yoga teachers always say avoid breaststroke too. The outward kicking motion can aggravate it. They also say to take small steps when walking, as that'll keep your pelvis more stable. Big, long strides may make it worse.
As people say above advice I hear is to keep knees together as much as possible - and in fact, it might be a good idea to bind hips and upper legs with large scarf or something when you can, just to remind you to get up out of chairs etc. in a way that doesn't annoy it further.

Is cycling out of the question? I've kept cycling and I'm pretty big at 27 weeks. Yoga is great, as is swimming and best I've found yet is antenatal aquagym classes. It was awesome and worked a lot on the back!

I tried my Davina DVD the other day it was ok apart from the floor excercises. I had a hot bath last night rather than my usual shower and have felt a great improvement in my spd pain today. It was excercise in itself trying to get out of the bath though