April 5, 2021

In preparing the body for birth, many joints and ligaments will begin to loosen. Ligaments and tendons in the hips and pelvis will start to feel less stable and core muscles will need to work much harder to protect the spine and pelvis. This hormone-related loosening effect will exacerbate any lower back or hip discomfort or pain. It is estimated that about half of all pregnant women will experience these pregnancy discomforts. To alleviate these issues, try these steps in your prenatal fitness routine:

1. Sit in an upright position with your hands on your belly or on your knees.

2. Now, roll your shoulder blades up & down the back.

3. Engage the abdominal muscles by zipping the rib cage together & pulling the pelvic floor up. Remember to brace the abdominal wall by contracting the muscles and NOT holding the breath or squeezing your belly button inwards.

4. Say to yourself "I am powerful" before releasing fully - allowing everything to slouch down, as if you are curling around your baby. Let the spine curl back and away as you tilt your pelvic bones forward.

5. Now, rebuild yourself from the base of your being: align the tailbone, lift through the rib cage, repeat the shoulder roll so you can lift the chest then the neck and finally the chin. Sit upright and proud.

6. Now, repeat the abdominal contraction & pelvic floor lift, mantra, and full body release.

7. Continue this practice at home whenever you need to create a little more space in your body.