Hey there, ladies! Welcome to the "Let's Get Our Bodies Back" blog post. Today, we're gonna talk about something that's probably been on your mind if you've had a kiddo or two (or three, or four, or five...you get it). That's right, we're talking about postural changes from pregnancy.
So, what is this postural change business?
Well, it's when your body changes its alignment to accommodate that little nugget growing inside you. As your belly grows, your center of gravity shifts forward, which can cause your back to arch and your shoulders to round forward. Add in breastfeeding, carrying baby gear, and general mom life, and your posture can really take a hit.
Now, can it be avoided? Unfortunately, not completely. Growing a human being is hard work, and our bodies are designed to adjust to make it happen. But fear not, my friends! There are things you can do to help alleviate some of the postural changes and improve your overall alignment.
First up, exercises and tips to do at home.
Strengthening your core and back muscles can help support your posture and reduce discomfort.
Planks - start in a push-up position with your hands placed on the ground directly under your shoulders and your legs extended behind you, toes tucked under. Your body should form a straight line from your head to your heels, with your core muscles engaged. Hold this position for as long as you can while maintaining proper form. It's important to avoid letting your hips sag or sticking your butt up in the air. If you're new to planks, start with holding the position for 10-20 seconds and gradually work your way up to longer holds.
Bird dogs - Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Engage your core and lift your right arm and left leg off the ground at the same time, keeping your back flat and your hips level. Imagine there is a cup of coffee sitting on your back that you do not want to spill! Reach your right arm forward and your left leg back behind you, keeping both limbs straight. Hold the position for a few seconds, then lower your arm and leg back down to the ground. Repeat on the opposite side, lifting your left arm and right leg off the ground. Continue alternating sides for several repetitions.
Bridges - Lie on your back on a mat with your knees bent and your feet flat on the ground. Your feet should be hip-width apart and your arms resting by your sides. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Pause for a few seconds at the top of the movement, then slowly lower your hips back down to the ground. Repeat for several repetitions. To get the most out of this exercise, focus on squeezing your glutes and engaging your core as you lift your hips off the ground. Taking a short sharp breath in just before you lift can help switch on your core and then remember to breath out as you lower your body down. You should feel a slight contraction in your lower back muscles as well.
Superman: Lie face down on a mat with your arms and legs extended. Lift your arms, chest, and legs off the ground simultaneously, holding for a few seconds before lowering back down. Repeat for several repetitions.
Shoulder blade retraction - standing against a wall and pull your shoulder blades down and back, hold for a few seconds and repeating throughout the day.
What are my other options?
Next, let's talk about how osteopathy can help. Osteopathy is a holistic approach to healthcare that focuses on the musculoskeletal system. An osteopath can help assess your posture and alignment and provide manual therapy to help improve it. Your osteopath can also give you exercises and tips to do at home to further support your body.
And last but not least, let's talk about Pilates. Pilates is a form of exercise that focuses on building core strength and improving posture. It can help alleviate pain and discomfort associated with postural changes and improve overall alignment. Plus, it's a fun and low-impact way to move your body.
So, there you have it, ladies. Postural changes from pregnancy are a real thing, but they don't have to take over your life. Try incorporating some of these exercises and tips into your routine and consider seeing an osteopath or trying Pilates to further support your body. Remember, we're all in this together, and we've got this!
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