Prenatal Essentials: Breath, Movement + Stability May 01 2018, 2 Comments
Birth recovery has always been the initial focus of mamalates. However, the more I worked with postpartum women the more I realized that birth recovery should really begin before baby is even conceived. The more educated we are about the changes in our body, the pelvic load, the importance of proper alignment and general strength needed to carry and keep up with our Little's, the more we can focus on building a foundation for a healthy recovery before baby even arrives.
Prenatal guidelines from AGOG are more aggressive than ever now encouraging women to move 6 days a week. It's now encouraged for pregnant women to get their heart rate up to 160 BPM as opposed to the 120 previously recommended.
But breath and a focus on stability can be just as important. Here are some easy ways to encourage prenatal well being into your everyday life!
-Inhale to prepare-lengthen and release shoulders down.
-Inhale expand back/sides of ribs- this will help stretch the muscles that attach to the ribcage, making more room for baby and providing more comfort for mom.
-As you lift remember to exhale through your mouth and regardless of the exercise or movement you are doing, do not hold your breath!
-Keep your twisting/rotating in the 70% zone. Any further and you are likely rotating without stability.
-On rotation, slide shoulders down for stability. If your shoulders are reaching up to your ears your low back is probably over lengthening and this causes instability/ injuries.
-Stay grounded or anchored as you stretch and reach.
-Engage core for heaving lifting.
-Maintain spinal mobility.
-Attend an exercise class specific for prenatal fitness.
-If you Sit at a desk during the day, get up frequently or sit on a stability ball or even deflated core ball.
-Hinge instead of rounding forward. This can help prevent abdominal separation/ diastasis recti
The earlier you change your movement habits and patterns before baby arrives, the easier those movements are to rediscover postpartum in a sometimes unfamiliar body. Sixty minute exercises classes are great for fitness, but it's really how you are holding, breathing and moving throughout your 12 hour day that matters.