Contributed By: Ashley Jefferies DC
Moving through the transformative journey of pregnancy is a profound experience, including the intricate changes the body undergoes to accommodate new life. As a Webster Certified Chiropractor specializing in prenatal care, my focus is on the structural well-being of expectant mothers, particularly the pelvis. As baby grows, the pelvis undergoes significant stress, leading to discomfort and sometimes pain. Below, we'll get into specific exercises tailored to support and strengthen the pelvis, as well as the upper back, to promote optimal alignment and comfort throughout the pregnancy, and an easier labor and delivery.
1. Piriformis Stretch: Addressing the piriformis muscle is paramount in chiropractic care, especially during pregnancy when the risk of sciatic nerve discomfort is elevated. The Piriformis Stretch, is performed in a seated position. Cross one leg over the other and gently push the knee down toward the floor, while leaning the chest toward your shin. Hold the stretch for 30 seconds on each side. These muscles are picking up the slack of the instability of the pelvic ligaments due to the Relaxin hormone, so they can be fairly tight throughout pregnancy. The piriformis stretch also serves to alleviate pressure on the sciatic nerve and enhance pelvic flexibility.
2. Psoas Stretch: The psoas muscles hold particular significance in pelvic stability. After a chiropractic adjustment it is typical to have one side of the pelvis tighter than the other. The Psoas Stretch, performed by kneeling on one knee with the opposite foot in front, allows for a gradual forward lean that targets and releases tension in these crucial muscles. Try kneeling on a couch and using the back of it for more stability if experiencing balance issues. The psoas stretch not only enhances flexibility but aids in maintaining a balanced pelvic structure. Hold the stretch for 30 seconds on each side.
3. Child’s Pose: This pose, with its gentle stretch for the lower back and pelvic muscles. Kneel on the floor with knees apart to allow space for baby, sit back on the heels, and reach the arms forward. This creates a posture that encourages spinal elongation. Stretch for 30 seconds to 1 minute, while focusing on deep breathing as you relax deeper with each breath. Child’s pose can aid in decompressing the spine and reducing tension in areas that are overworked throughout pregnancy.
4. Cat/Table Top: Engaging the core really helps to protect the spine while adapting to all the changes during pregnancy. Cat/Table Top is a rhythmic movement of arching the back up like a cat and then dropping the belly down to a neutral spine while on hands and knees not only strengthens the core but also promotes flexibility in the spine and pelvis. Repeat this movement for 10-15 rounds, synchronizing with the breath, to fortify the core muscles crucial for pelvic stability.
5. Happy Baby: Addressing the hips and inner thighs is vital for maintaining pelvic balance. The Happy Baby pose offers a delightful and effective way to achieve this. While lying on your back grab the outer edges of the feet, and draw the knees toward the floor. This opens the hips and stretches the inner thighs. Focus on keeping the tailbone down to really elongate the spine. This exercise when held for 20-30 seconds with gentle rocking from side to side, releases tension in the pelvic region and lower back, and enhancing flexibility.
6. Brugger's Exercise: Brugger's Exercise takes on additional significance for new mothers when we consider the demands of holding and nursing a baby. Throughout pregnancy, the front body also gets heavier as the breasts grow, in turn, causing the shoulders to round forward. To complete Brugger’s Exercise, actively extend your arms out and externally rotate the shoulders. In this exercise you oppose the posture often assumed when cradling and nursing your little one. Stretching the muscles involved in Brugger's Exercise will help to counteract the tension formed in the upper body during those precious moments spent bonding with your baby.
7. Squats: Including squats in your exercise routine during pregnancy can strengthen the pelvic floor and leg muscles. Ensure proper form by keeping your feet shoulder-width apart, bend your knees, and lower your hips as if you were sitting back into a chair. Squats promote overall lower body strength and help prepare the pelvic muscles for the demands of childbirth. Ina May Gaskin, a renowned midwife and author whose pioneering work in natural childbirth has empowered countless women, recommends working up to doing 300 air squats throughout your day in training for birth.
8. Prenatal Yoga: Prenatal Yoga is a holistic approach to pelvic health by incorporating poses and movements that focus on flexibility, strength, and relaxation. Consult with a certified prenatal yoga instructor to tailor the practice to your individual needs, ensuring a safe and effective exercise routine throughout pregnancy.
9. Pilates: Prenatal Pilates, with its emphasis on controlled movements that engage the abdominal and pelvic floor muscles, can uphold the chiropractic adjustments through core stability and mobility. I suggest that expectant mothers consult with certified Prenatal Pilates instructors or follow guided routines designed for pregnancy to impact overall outcome and longevity of the work we do as chiropractors.
As a chiropractor dedicated to prenatal care, advocating for exercises that support pelvic health is an integral part of my recommendations outside of the office. Incorporating these exercises into the daily routine of expectant mothers can significantly contribute to a stronger and more resilient pelvis. Collaborating with birth care providers, such as chiropractors can play a crucial role in ensuring that their patients experience not only a structurally aligned pregnancy but also optimal comfort and well-being. Align your journey with these exercises and embrace the transformative process of pregnancy with confidence in your body's innate ability to create life.