Below are some of our favorite core exercises to do during pregnancy. The core is more than just the transverse abdominis and a strong core is essential for being a mom. What Causes Lightning Crotch There are a few reasons why experts believe some pregnant people experience lightning crotch pains. Perform 4 repetitions and try each of the following cues with an exhale 1) Nod clitoris toward tailbone 2) stop the flow of urine 3) suck a thick smooth through a straw up your vagina 4) hold back gas / wink anus Core exercises to support baby Initiate the exhale with core activation and finish with kegel, drawing Pelvic Floor UP and IN. Inhale and allow for a deep belly and side body to expand, bloom through your sit bones. Do not allow your ribs to flare up as you exhale, try to knit ribs to hip bones. Now, with the exhale draw side body to spine as if you were sintching up a corsette. Add on to the pelvic floor relaxation above. Perform 2-3 repetitions.įirst, let’s start with the core, the pelvic floor and core need to work together to support the pelvis during pregnancy.

On the 3rd inhale allow pelvic floor elongation by imagining a flower blooming through your sit bones or an umbrella sitting in the pelvic bowl expanding on inhale and recoil to natural resting length upon exhale. Take 2 deep diaphragmatic breaths inhaling through your nose and allowing belly to expand exhaling through pursed lips allowing belly to recoil to natural resting length. It’s truly a pain getting up from bed or walking in gerneral haha. It is crucial that your pelvic floor can contract/shorten AND relax/lengthen.īegin lying on your back with your knees bent. Wondering how long all you mamaS experienced lightning crotch before going into labor. Pelvic floor strength is more than just the Kegel. 3 Strategies to Reduce Lightning Crotch During Pregnancy Pelvic floor relaxation and strengthening to support the growing uterus Regular exercise or movement and the use of a support belt can help decompress the nerves in the pelvis and reduce the intensity and frequency of lightning crotch.Īt Onward Physical Therapy, we prescribe movement as medicine for most musculoskeletal dysfunction which is one of the best ways to reduce symptoms of lightening crotch. Lasting 1 min, occur regularly in a cyclical manner or are associated with abdominal cramping seek guidance from your medical provider.

Often this is described as an electric shock feeling in the pelvic region

Shooting or sharp pain, numbness/tingling or burning in the groin, labia, vagina or clitoris.This can cause a sudden sharp pelvic pain down into the genitals. Lightning crotch pain typically occurs when the baby begins to descend into the pelvis, certain movements or positions the baby settles into may press on the pudendal nerve. Experiencing a sharp/shooting pain “down there” during pregnancy? If it occurs during the third trimester, you may be experiencing something called lightning crotch.

Lightning crotch 4 weeks pregnant