|What are the stretches like ? Any advice for us fellow sufferers ?|
Well, here goes... not sure how to describe this without showing you a picture! THESE ARE ALL VERY GENTLY DONE. It takes hardly any force to get a stretch that helps. These are supposed to help stretch the muscles and ligaments in the buttocks and groin. Somehow, that makes the PSS feel better, but I have no idea why. I just know it works for me!
1. gentle hamstring stretches. I usually put on foot on the stool my kids use to reach the bathoom sink or on a step and bend forward at the waist to get some gentle stretching.
2. old fashioned standing pelvic thrusts to stretch out my lower back.
3. find a doorway, put one hand on each side of the door frame and then thrust your chest gently forward. This reverses the all day sitting at the computer, writing, reading, eating, driving, cooking, etc. that we do with our arms out in front of us. I have no idea why it helps the pubic bone, but I know when I've skipped that one... I think it makes the others more effective.
4. This is the big one. I lie in bed on my back with a pillow behind my back and head. Bend both knees. Bring up the left ankle onto the right knee and gently push it forward (very gently). You will feel the muscles around the buttocks and in the groin stretching. Then repeat with the opposite leg. I know this goes against the not keeping your legs parallel rule, but honestly it is the stretch that helps me the most.
5. The chiro didn't recommend this one, but I've been doing it because it feels good. I lie on my side and pull the top knee up a bit (not to my chest, but towards it) and then gently push that knee gently toward the floor/bed.
1. Sit down to put on your underwear and pants (prevents you from standing on one foot).
2. Sit down to wash your feet (ditto above).
3. NEVER, under any circumstances, try to push anything heavy with your foot.
4. I've also found that instead of rolling over in bed by starting on one side, rolling to my back and then to the other side, it is better to get into a crouch onto my stomach and then over to the other side.
5. Tell whoever is delivering you that you have this and that you do NOT want to push the baby out in a traditional back lying position with knees pulled way back. I got my last baby out with my legs down on foot rests that were lower than my rear end and my rear scooted all the way to the edge of the bed. My recovery from that birth was quite easy and I think the gentle pushing helped to not further aggrivate the seperation.
The brace that my FNP recommended to me was called The Prenatal Cradle and I'm sure if you google it you will find a website. They have the tummy support one and one for labial varicose veins and one that is a combo. That is the one I would have gotten if I felt I needed it.