Stretches for Round Ligament Pain
What you'll Need:
-- Scarf [for sifting!]
For this technique, you'll want to use your exercise ball and a scarf [a towel or sheet can work too]! Use an exercise ball to support the upper body. Let belly drop to the ground while your hips remain high. Make sure the scarf is wrapped comfortably, complete covering belly. Your partner should lift with their legs, rather than using their arms or upper body. This will help your partner from fatiguing. Belly sifting takes pressure of the round ligament [and low back] making it the perfect technique for round ligament pain.
***NOTE: Avoid this technique if you have an anterior placenta!***
Exercise Ball Round Ligament Stretch
Our ‘GO TO’ round ligament stretch. Roll the ball away from you dipping your belly to the ground but keeping the hips high. Roll the ball side to side while shifting the hips towards the opposite side. You should feel a stretch in the belly [stretching the round ligament]!
Wall Side Body Stretch
A standing option to stretch your round ligament. This position can also stretch the iliopsoas muscle [hip flexor]. If you’re noticing the stretch in the hip region [rather than your abdomen], try a different variation and stretch your tight hip flexors!
Sofa//Bed Side Body Stretch
Another modification to stretch the round ligament! You'll by lying on your side for this one, and you'll want room behind you to extend your leg. Try incorporating this one into your morning or evening routine. This one is great for before bed or when you wake up!
Runner's Lunge Round Ligament Stretch
Find yourself in a deep lunge on the floor with some type of support at your side. You‘ll also feel this stretch in your hip flexors. Taking the arm overhead insures that you also get a nice stretch in the region of the round ligament.
Chair Side Body Stretch
If you don't have an exercise ball yet, you can use a chair! In the same fashion as before, dip your belly to the ground but keep the hips high. You should feel a stretch in the belly [stretching the round ligament]!
When Does Round Ligament Pain
*** IMPORTANT NOTE ***
Tension and cramping can also be caused by scar tissue from a previous C-section. It would be lower than round ligament pain and surrounding the surgery scar. If this sounds more like you watch our C-Section Rehab video!