Crotch Bones

This article from 2012 was lightly edited and updated in 2020. You can find all our favorite pregnancy resources gathered in Moving Well During Pregnancy.

This morning my pregnant friend texted me: "Do a blog on reducing crotch bone pressure. Sitting in my therapy chairs is killing me.""

We've known each other awhile, so she can send me texts using the word "crotch." And, just to be clear, she's not getting hours of therapy a day, but giving it—to little kids. Which means she spends her day in those little kid chairs, likely with her tailbone tucked under.

I texted back "Sure. I'll film you an exercise you can do in between patients."

For what it's worth, I have a 2000 word article due on the biomechanics of the psoas muscle and when I have such deadlines, my day looks like the exact opposite that you would assume it should.

What I've done so far:

1. Sleep in.

2. Make a spinach lasagna for my sister's family. And a separate one for her in-laws.

3. Volunteer to make an exercise video for my pregnant friend.

4. Walk to teach class.

5. Teach class.

6. Film a video.

7. Beg Wonder-Husband to edit video (while I teach class).

8. Walk home from class.

9. Say "I'm starving" 24 times while not making anything to eat.

10. Type this article.

I'm a bit of a procrastinator.

But, without further ado—mostly because I need to finish the psoas article and eat something—an exercise video for my friend (and you) to follow.

This Hip Slide and Glide exercise (find it and more in Diastasis Recti) is one of my favorite moves to do throughout the day, pregnant or not. If you sit or even stand a lot at work, this gets those hip joints moving in new ways.

This motion combines lower back relaxation and hamstring lengthening with transverse plane rotation— something we don't get a lot of in our modern "sitting" lifestyle. All you need is a chair and a few minutes to move this sedentary area. This is a great move for pregos or anyone with low back, hip, sacral, or pelvic pain or stiffness. For those who've been working on our exercises for awhile, add "feet straight" and "neutral femurs" for even deeper work!

After watching this video it is clear that what I didn't do today is:

1. Shower

2. Brush my hair

3. Do laundry