Excercise that doesn't hurt ligaments

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Excercise that doesn't hurt ligaments
« on: September 14, 2006, 03:43:29 PM » by ForeverGirl

At 17 weeks pregnant, my ligaments are doing worse than they ever have before. I can't use my arms unsupported without my shoulder blades starting to sag and turn forward under the weight, and the pain is continual. My pelvis is falling forward and out, as the ligaments are just too long to hold them in place under the growing weight. AND - because it hurts to exercise and walk - I'm gaining weight too fast!
Omega Balance seems to be helping with the inflamation and pain, as is concentrated Aloe. But I feel very unstable, and could fall down easily. I would like to strengthen my muscles, and slow down the weight gain, without aggravating the ligament problem.

Any suggestions for exercises that will work on my muscles, without pulling the ligaments?

Rebekah

PS: I love to swim, and it does wonders for me - but that is not a possibility on a regular basis.

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Re: Excercise that doesn't hurt ligaments
« Reply #1 on: September 14, 2006, 03:48:14 PM » by amazonmama2five

Do you have a rebounder? I have friends that couldn't physically get around (age) and they sat on the rebounder while someone else jumped or bounced gently. Maybe this would be a starting point to strengthen your ligaments.
I will be praying for you,
Lisa

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Re: Excercise that doesn't hurt ligaments
« Reply #2 on: September 14, 2006, 04:15:42 PM » by healthybratt

I was thinking something similar. My grandmother used to get "worked out" on machines just like the physical therpists do for someone who is bed ridden. Is there a way that someone or something could do the exercise for you. ie; lie on the floor and have Gabe move your arms and/or legs up and down and bend the knees, or do you have access to an exercise facility with these machines I mentioned? I wish you all the best. I know what it's like to struggle physically through a pregnancy and feel like you're missing some of the joy. God bless.

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Re: Excercise that doesn't hurt ligaments
« Reply #3 on: September 14, 2006, 05:18:35 PM » by SC

I agree with sitting or laying on a bouncy surface while someone else jumps or bumps around. You'll want to wrap your pelvis during this. I remember what it is like to have those ligaments giving way Cry

. It really does hurt.

There is another way that you can get a good aerobic workout without actually having to stand or do a lot of moving around. It is a breathing exercise. It will help to keep your abdominal muscles toned and move lots of oxygen through your system. I'll try to describe it as best I can. Forgive me if I don't do too good of a job.

First, stand up straight or sit in a chair with a straight back. You'll want your rib cage to be lifted and your shoulders relaxed. You can even do this laying on your back on a flat surface if you prefer.

Try belly-breathing. This is the way babies breath. When they inhale, a baby's belly gets bigger as the lungs push the diaphragm down and move the stomach and bowels out of the way. As the baby exhales, the lungs move upward, pulling the diaphragm up and allowing the stomach and bowels to move back inward. Do this for a few breaths to get the feeling of belly breathing.

To begin the exercise, you will have to first suck in as much air as you can, filling the entire lung and moving the diaphragm downward, pushing against the abdomen. Once, you've done this exhale with force. You can make noise if you want, but you must do your best to get every bit of air out of your lungs that you can. Pretend that someone is sucking the wind out of you.

When you've exhaled as much as you possibly can, hold your breath and pull inward with your abdominal muscles. If you watch this in a mirror, you will see your stomach move inward AND upward. You should see the outline of your lower ribcage. Continue to hold your breath as long as you possibly can. Start with a count of 5 and try to work to a longer count.

When you've reached your limit, open your mouth and allow the air to rush inward. You should hear yourself make a gasping/sucking sound as the lungs convulse and pull oxygen in, rushing it over the vocal cords.

As your stamina increases, you'll be able to do other exercises while you are holding your breath in this manner. When your lungs flood with oxygen again, the blood will be oxygenated and rush to whatever muscles were being used while you were holding. This is good for "spot exercising."

The recommendation is to do this in 15 minute sessions. You'll have to work up to that. However, those 15 minutes are very similar to aerobic exercise taking twice the length of time.

If you have allergies or congestion, you may find that you cough up a lot of phlegm during this. It really brings up stuff if there is anything rattling around in your lungs -- but that's a good thing.

This is also a very good exercise for asthmatics and allergy sufferers. It increases the heart rate and circulation and builds whatever muscle groups you work on during your breath holding. If you are a weight-lifter or trying to get in shape or working on rehab from an injury, using this breathing exercise while you are doing your workout will enhance your results.

The thing that I like is that I can do this exercise whenever/wherever. Once you get the hang of it, you can do it while driving or during other activities. However, I don't do it when around strangers as they might think I'm having some sort of spell. I'm odd enough without contributing to the evidence against me. LOL! Roll Eyes

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Re: Excercise that doesn't hurt ligaments
« Reply #4 on: September 14, 2006, 06:34:38 PM » by Monita

Beeutifulgirl......I know how your feel! Sad

I am so sorry that you are in pain...it is not fun during pregnancy. I am 18 weeks and have hip dysplasia. My joints and ligaments in my rt. hip are not doing very well this pregnancy as well as my lower back. I feel totally unstable, too. I did not know how to describe this to anyone until I read your post....but I feel like I could just loose it and fall. I walk very carefully!
I am very interested in hearing about the success that you have had with Omega Bal., I am looking for something for the pain and inflammation too! I am sorry that I cannot help with a suggestion for excersises but I thought it might help to know that someone else is going through something similar and who is at about the same stage of pregnancy. Swimming works great for me too but I cannot get swimming very often. I will be praying for your healing and pain just as I am praying for mine!

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Re: Excercise that doesn't hurt ligaments
« Reply #5 on: September 14, 2006, 07:51:16 PM » by healthyinOhio

They have Pilates for pregnancy. I am assuming, well, rather hoping that they are the more toned down stretches of the normal pilates. Sometimes the regular stretches can get a little complicated. Pilates is just stretching of the muscles that was invented by a ballet instructor. So it has nothing to do with yoga.
I am not pregnant, but when I had a cold and my body was achy last year just stretching my muscles out was good enough to give me energy and take the ache out. Perhaps, you could find some pregnancy pilates moves on the internet, but I know there is a tape on amazon.com

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Re: Excercise that doesn't hurt ligaments
« Reply #6 on: September 15, 2006, 10:53:58 AM » by boysmama

Oh, is swimming so great when you're pregnant!! I couldn't swim very often either, but my husband got me one of those pools from Walmart that is about 6' wide. If you scoop out a hollow in the ground before setting it up the water is about waist high. I loved just walking around in it. Going round and round feels a little crazy, but you could get the kids in to make it fun. It gives that" big front load" bouyancy (sp?).I really felt like it relieved the strain in my lower back even more than lying down did. Made me feel so lightweight..... until I got out Grin

. It was also refreshing - July babies!!!

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Re: Excercise that doesn't hurt ligaments
« Reply #7 on: September 15, 2006, 11:08:03 AM » by bizymum

I enjoy a book called Easy Exercises for Pregnancy by Janet Balaskas. It is mostly stretches with detailed instructions and pictures on how to do them. I've used this book for my last 3 pregnancies and it has helped alot for my back/hip pain.

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Re: Excercise that doesn't hurt ligaments
« Reply #8 on: September 15, 2006, 12:34:02 PM » by ForeverGirl

Thanks, everyone, for the helpful replies. A description of a rebounder would be great - what is it?
We do have a trampoline and I could let the kids bounce me on that - I'm sure they'd love it. How to keep them from crashing on me will be the trick!

I have found that lying on the floor with my legs up on the couch seem to help rotate my pelvis back into place. Did any of you with ligament problems deal with arms that go to "sleep" when not in use?

I'll also try the exercises SC listed. I can walk, and for the first pregnancy I thought it helped me - but now I'm not so sure, as I seem to hurt worse afterward. I don't know if I should continue or not...

Thanks again everybody!
Rebekah

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Re: Excercise that doesn't hurt ligaments
« Reply #9 on: September 15, 2006, 01:15:54 PM » by Kati*did

A rebounder is like a 4X4 trampoline. It's a lot stiffer than a regular trampoline. Check this site out. I used one for a while. Still have it at Mom and Dad's if you want it. Cheesy

http://www.ultimate-rebound.com/

Katie

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Re: Excercise that doesn't hurt ligaments
« Reply #10 on: September 15, 2006, 03:04:48 PM » by healthybratt

Quote from: BeeyoutifulGirl on September 15, 2006, 12:34:02 PM

Did any of you with ligament problems deal with arms that go to "sleep" when not in use?

How's your posture? Bad posture can put a strain on the trap muscle that conects the neck, shoulder and mid-spine. It's the largest set of muscles in your back. They have hundreds of nerves throughout and if the traps are contracted and tight, these nerves can become pinched and cause numbness in the arms, hands and fingers. I've had this problem due to whiplash, but my physical therapist said that the majority of people have bad posture which leads to this problem as well. He gave me a pat on the back for having good posture and said this is what contributed to my fast recovery. Check this link on stretches to help loosen and strengthen the traps. http://welltellme.com/discuss/index.php/topic,1842.0.html Some of these exercises are very low impact. You might want to hold off on the ones that require a band until you're stronger.

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« Reply #11 on: September 15, 2006, 04:15:09 PM » by healthybratt

I should also mention that good posture means arching your back, slightly sticking out your rear, pushing your shoulders back, your chin down and your boobs out like you're trying to show them off. Grin

When you sit like this, if you feel any pull, then you need to practice to get your muscles realigned.

If you sit at desk alot, then scoot to the edge of your chair, arch your back like you're trying to stick your rear out for all to see behind you. Your knees should slightly lower to the floor and curl your feet back under your chair (NO SITTING ON YOUR FEET!!!!!) DID I SAY-NO SITTING ON YOUR FEET!!!!!? Good, because it's important.

Also check the height of your desk and your chair. You should be able to sit in your chair with your feet curled and touching the floor. Then put your arms to your sides and bend them at the elbows. Your outstreched hands should just be over the table you are typing on. Almost touching, but not quite. If you have to bend your hands up or down, this will also put unneeded strain on your back and neck.

The last time I was preggo, my chiro taught me this and I had virtually no pain in my neck, back or hips through the whole pregnancy, compared to the first one where I was in the chiro's office twice a month in agony.

I really hope this helps. It's worked wonders for me.

~hb

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Re: Excercise that doesn't hurt ligaments
« Reply #12 on: September 15, 2006, 05:52:12 PM » by SC

I've been doing some research on this topic (loosening ligaments in pregnancy). I was surprised to see that there are others experiencing this same symptom. I thought that when it happened to me it was just because "The Old Grey Mare, She Ain't What She Used To Be" LOL! Roll Eyes

Now, I'm seeing that it is becoming more common and quite a problem. The unstable joints reduce activity, and lead to excessive swelling and weight that in turn cause more instability. Click here for an article on pelvic pain during pregnancy.

From what I've read, this is due to an overabundance of estrogen. While pregnancy means that you will have more estrogen in your system anyway, the loosening joints suggest that the balance between estrogen and progesterone is 'off.' The estrogen is maintaining the pregnancy and setting things in motion that prepare your body to deliver a healthy baby. However, there is not enough progesterone to balance this out assist the soft tissue in holding the joints together. Forgive me for oversimplifying a very complex process.

If I found this happening again (or, if I were suffering from PMS, perimenopausal symptoms, and/or menopause) I would consider the following courses of action:

I would carefully screen my foods to look for hidden sources of hormones. Knowing the debilitating pain that comes with loosening joints, it will be worth it to your budget to get all organic meat and dairy for the remaining months (even if just for mom). I would even look carefully at the ingredient listing on products. Processed baked goods and processed sugars would have to go also. If I couldn't afford to add organic meats and dairy, I would just have to go with vegetables for a while to avoid the hormones. Also, take a long critical look at your produce and how it has been treated before purchase.

Another thing I would consider is Wild Yam Cream. I don't have a particular brand or product to recommend, but I would look for something with very few ingredients. The wild yam is a natural source of progesterone meaning that your body could more easily dispose of any excess -- unlike with synthetic forms. I found this article on one woman's experience with wild yam cream informative. I used this during pregnancy and felt it was safe. Read up on the product and discuss it with your health caretaker.

Look for nutritional support of the thyroid. Cinnamon does this. I even rub some essential oil on my throat to let it absorb through the skin.

There is a product called Seacure that looks promising. I have a friend with a daughter that couldn't walk because her hips came out of the joint. After taking Seacure, the condition improved where she was finally able to walk. This is a very carefully prepared form of bio-available protein that will help support your joints and ligaments. In my friend's case, the daughter wasn't able to get the nutrients she needed from the table food. The Seacure supplied her system with the nutrients she lacked in a form her body could use. Click here to view information on the product. However, you may be able to find it elsewhere.

Finally, you will want to find ways to stabilize your pelvis, especially. A fall with loose joints is more painful than I care to imagine. Wear shoes that support your ankle. If your hands hurt (or the thumbs fall out of joint like mine did) wear a brace or wrap (not too tight). There is something called the Tubigrip that is 100% cotton that might help. Click here for info on that, but it is pricey. I think you could get similar results with a long, wide swatch of t-shirt material and someone to help you wrap it. Click here for a video on how to wrap and what to look for in stability.

Of course, the FIRST THING TO DO is pray and be ready to gracefully accept offers of help. It is so easy to find our identity and value in what we do. This is a time to let God remind you of how He loved you and redeemed you. Your value is in Whose you are -- not what you do.

I wish I could be there to hug and support each one of you. I know this is a physically painful condition. {{HUGGS}}

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Re: Excercise that doesn't hurt ligaments
« Reply #13 on: September 16, 2006, 11:32:42 PM » by nursegirl

One thing I thought of also is T-Tapp. Theresa Tapp developed this system of exercise. The beginning workout is 15 minutes, and is low impact. No cardio. My mother-in-law and aunt have been doing it for months and feel it has really helped with weight issues, as well as back and hip pain. She focuses a lot on posture. Check out www.t-tapp.com for more info.

I had very bad hip and back pain with my first pregnancy. I hope you find some relief soon!

Sarah

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Re: Excercise that doesn't hurt ligaments
« Reply #14 on: September 17, 2006, 11:48:28 AM » by ForeverGirl

Wow, that's a lot of great information, ladies! Thank you HB, SC, Katie, and Nursegirl! We're headed out of town for a couple days (and I will get to swim a lot!) but as soon as we get back I'll look at all your links and work out a plan. Just this week I've made a rule of always sitting on a sturdy chair (not a soft one) and have noticed the difference.
My posture isn't terrible, but it isn't great either; I tend to actually hunch when the pain in my shoulders increases toward the end of the day. We eat organic meat 80% of the time, and shop at Sunflower Market for produce - most of it is organic. I've never had hormone ups and down that I know of, but interestingly - I was researching Wild Yam this week for a totally different reason. My mom used to make Wild Yam cream. The people in Papua New Guinea ate Wild Yam for birth control.
I looked at the rebounders, Katie - and Gabe talked me out of it. He thinks I should try our trampoline and other exercises first. Thanks for the offer of yours, and I may take you up on it later.

Lots to think about...

Thank you so much, friends!

Rebekah

« Last Edit: September 17, 2006, 11:50:32 AM by BeeyoutifulGirl »
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Re: Excercise that doesn't hurt ligaments
« Reply #15 on: September 17, 2006, 10:51:53 PM » by Dairae

I have dealt with my pubic bone being out of whack with pregnancies--I had a time I couldn't walk and had to crawl around the house. The one thing that really made a difference for me was standing facing a wall with my hands on the wall for support and just lifting one leg out to the side as high as I could and doing 8 reps on each side. I started with no weights but added leg weights at some point. It was a ligament issue I was dealing with and this really helped.

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Re: Excercise that doesn't hurt ligaments
« Reply #16 on: September 17, 2006, 11:22:24 PM » by AgainstTheGrain

I'm with nursegirl on recommending T-Tapp! There are so many benefits to it that she has proven through studies. Including balancing hormones, lowering cholesterol, helping hypoglycemia, etc. Read everything at her site - and check out her book Fit and Fabulous in 15 Minutes at the library if it has it - it's pretty new, though. Hope the swimming helps while your gone!

God Bless!

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Re: Excercise that doesn't hurt ligaments
« Reply #17 on: September 23, 2006, 10:31:05 AM » by KristenA

How are your ligaments Beeyoutifulgirl? Any better?

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Re: Excercise that doesn't hurt ligaments
« Reply #18 on: September 28, 2006, 04:53:53 PM » by Helen

I am so sorry that your body hurts so much.... is there anyway to prevent all this? or is it natural the more babies you have?? I have only one child and so dont know about any of that yet.

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Re: Excercise that doesn't hurt ligaments
« Reply #19 on: September 28, 2006, 06:56:47 PM » by ForeverGirl

I stopped the Omega Balance for two days to see if it was doing me any good . YIKES. It was doing A LOT of good. It really helps keep down inflamation and pain - I didn't know how much before taking a 2 day break.

I also got some wild yam progesterone cream yesterday and am going to give it a week or two trial. After reading SC's post, and thinking about my symptoms, I believe I do have high estrogen levels, and maybe the progestrone will help.

Sitting in hard chairs, keeping my toes turned in when I walk, sit, lay down, is also helping. Just taking it slow and easy.

My weight gain slowed down considerably this month, and I'm not sure why??? I'm not doing anything different. I have gotten more sunshine, but not more exercise. Come to think of it, sunshine lowers estrogen levels...

Thanks for caring!

Rebekah

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Re: Excercise that doesn't hurt ligaments
« Reply #20 on: September 28, 2006, 07:33:41 PM » by Pastorswife2B

just something I read and have found works ( I have some back issues I was told were do to weak ligaments) is eating whole rolled oats, the quick oats don't work, 5x a week. they strengthen ligaments and help keep everything in place. I hope you get to feeling better!

-Heather

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Re: Excercise that doesn't hurt ligaments
« Reply #21 on: December 12, 2006, 02:21:11 PM » by mamasteinke

I have the same problem , but it is concentrated in my pubic area. My last pregnancy, my pelvis was separating and was causing so much pain, I could hardly walk, and would collapse the odd step from the pain. I had to stop carrying firewood. That helped. This time I am half way through the pg, and the pain is starting to come back. A few people mention rebounders. Do you think one of those big balls you sit on would work the same? I was thinking of buying one anyway, as the last two times I had all back labour.

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Re: Excercise that doesn't hurt ligaments
« Reply #22 on: December 12, 2006, 03:41:49 PM » by SarahK

Quote from: mamasteinke on December 12, 2006, 02:21:11 PM

I don't have any advice on the rebounder or ball. But I do have the same "my pelvis is coming apart right down the middle" pain every pregnancy. This time I got a maternity belt from Motherhood Maternity. It pulled that pelvis back together & supported it a bit for me. Was also great those first few days home when I still felt like my pelvis was just hung together by stretched out skin....

Sarah K

Update: New link for belt:
HERE

« Last Edit: May 19, 2008, 01:51:19 PM by SarahK »
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Re: Excercise that doesn't hurt ligaments
« Reply #23 on: February 24, 2007, 11:41:09 AM » by healthybratt

How are the ligaments? Did anything wind up helping you with this or did you just suffer until it was over?

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Re: Excercise that doesn't hurt ligaments
« Reply #24 on: February 24, 2007, 01:34:31 PM » by ForeverGirl

Can I quote myself? Grin

Quote

About the cervix tilt: I learned something very interesting from a really cool chiropractor lady in Tennessee. (Dr. Lorrie Stuart is a brilliant person, and I would love to get her on these forums someday!)
She examined me and said that due to my ligaments, my pelvis was severely tilted, and that the tilt may cause the cervix to be pulled out of alignment when the muscles contract for labor. This was a guess on her part.

She printed off a couple of case studies of women who had C sections due to pelvis problems, but the case studies didn't say why. After adjusting my pelvis in place repeatedly, she announced that we were going to have to find a way for me to adjust it myself, because it wasn't going to stay put.

She did some research and came back to me with a self adjustment exercise:

Stand leaning forward with hands against a wall slightly above your head in a "Frisk" position. Feet should be spread shoulder width apart and pointed forward at the wall. Soften the knees and sag a little, rotate hips in circular motion, swing side to side slightly. Try to feel if you have the tendency to lean one direction or the other. Continue the exercise until you feel balanced. You may also have someone stand next to you and lift up on your belly while pressing down on your tailbone/pelvis area, right above your buttocks. Do this as often as you feel necessary.

So - I did this a few times during labor, and each time Gabe checked me, my cervix, though slightly tilted, was still in range. I got in the tub with my pelvis in the proper position, and labored until the baby's head fit into the cervical opening. When I finally knelt to deliver, everything was still lined up and for the first time I delivered without needing help to align the cervix!

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Re: Excercise that doesn't hurt ligaments
« Reply #25 on: February 25, 2007, 02:27:22 PM » by ~esposita~

Quote from: BeeyoutifulGirl on February 24, 2007, 01:34:31 PM

Stand leaning forward with hands against a wall slightly above your head in a "Frisk" position. Feet should be spread shoulder width apart and pointed forward at the wall. Soften the knees and sag a little, rotate hips in circular motion, swing side to side slightly. Try to feel if you have the tendency to lean one direction or the other. Continue the exercise until you feel balanced. You may also have someone stand next to you and lift up on your belly while pressing down on your tailbone/pelvis area, right above your buttocks. Do this as often as you feel necessary.

Should I do this throughout the pregnancy starting as early as possible (I just found out today!) or is that not necessary? I had 2 C-section, and all my "symptoms" point to a tilted cervix. I want to yet again try a VBAC. Any other ideas are welcome!

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Re: Excercise that doesn't hurt ligaments
« Reply #26 on: February 25, 2007, 03:08:33 PM » by ForeverGirl

Do you have hip problems? Do you feel like your pubic bone is going to break in half, or that one leg is shorter than the other? If so, then your pelvis is probably tilted, and the exercise would work for you. I still do it, and will as long as I have this ligament problem. So, yes, I'd say do the exercise whenever you feel like you need it. Maybe see a chiropractor and ask him if your hips/pelvis need adjustment, or not.

The article Whiterock linked is quite interesting too. Overlook the New Age vibe, and see what the author is saying about letting the hips swing free during labor. The idea is to rotate the hips, and move to make sure everything is lined up. It makes total sense to me. A water birth/labor would also help this, because the hips would be suspended, more or less.

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Re: Excercise that doesn't hurt ligaments
« Reply #27 on: February 25, 2007, 05:59:33 PM » by sweetestday

Just out of curiosity, is the ligament pain like right where your legs attach to the inside of your body? I had terrible pain there with my last pregnancy. It's been a year since baby, and I still have the pain, especially if I use my foot to pull or push something on the floor (side to side, not front to back) or if I lift much weight, or walk very far. It is getting discouraging that it has lasted so long, and I worry that if I get preg again soon, it Will only flare up worse. Any suggestions for strengthening exercises? We try to avoid the doctors and chiropractors if we can. Sorry if this is the wrong thread, but it sounds the closest to what I have been experiencing. Thanks!

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Re: Excercise that doesn't hurt ligaments
« Reply #28 on: February 26, 2007, 10:46:39 AM » by ~esposita~

Quote from: BeeyoutifulGirl on February 25, 2007, 03:08:33 PM

Do you have hip problems?

Throughout my pregnancies, my hips frequently feel...awful. When I get out of bed in the mornings, I can barely walk. The pain swings into my lower back a bit. When you put your hands "akimbo" (lower, on your hips rather than your waist) where your hands would rest is in frequent pain.

Quote from: BeeyoutifulGirl on February 25, 2007, 03:08:33 PM

The article Whiterock linked is quite interesting too.

I seem to have missed this. Where is the link?

Thanks!
Licia

« Last Edit: February 26, 2007, 10:57:42 AM by bajusabroad »
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Re: Excercise that doesn't hurt ligaments
« Reply #29 on: April 27, 2008, 12:45:22 PM » by Mrs. Dugger

Quote from: ForeverGirl on September 28, 2006, 06:56:47 PM

I had bad ligament problems with my last pregnancy, and I am only a couple of weeks into this one, and I can already feel my knee and hip ligaments loosening. I was wondering if the progesterone cream helped you. I used to take progesterone cream before I was married to help with severe PMS, so I think I tend to be heavy on the estrogen, too.

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