Postural changes during pregnancy

Postural changes during pregnancy

 

Apart from the obvious changes to your body during pregnancy, there are many changes that can cause great discomfort during and after the pregnancy.

Hunched shoulders is quite common and this will weaken the muscles behind and in-between the shoulder blades and causing head to protrude which can easily lead to tension headaches from restricted blood flow to the brain.

To combat this it is necessary to activate and strengthen those upper back muscles throughout the pregnancy with exercises involving pulling, such as TRX rows. Each exercise should begin in the correct upright posture trying to engage these muscles.

Many women suffer lower back pain caused by the increasing size and weight of the baby giving an exaggerated forward pelvic tilt. Muscles tend to work in pairs so as the back muscles shorten and tighten, the abdominal muscles will start to lengthen and weaken in response. This is the reason why the hips may start to come out of line. The alignment of the hips has a knock on effect throughout the rest of the body and so it is essential that this is addressed as early as possible.

Core strength is something women are often not sure of when it comes to pregnancy and obviously traditional exercises such as crunches and static plank holds are no longer useful, but carefully constructed exercises involving twisting and stability can activate and strengthen the core very effectively.

The forward hip/pelvic tilt will cause a weakening in the hips, glutes and even the muscles surrounding your shins. Hips and thighs inwardly rotate putting a lot of pressure on the knee and ankle joints. Watch your posture closely during exercises keeping your chest up, shoulders back and down, and the pelvis in a neutral position.

Therefore by working on creating the perfect balance throughout your pregnancy and addressing your posture right for the start lot of pain and discomfort can be avoided. So by putting in the effort from the start it will also help your body return to its former self after your baby arrives.