Twisting in pregnancy: Is it safe?
Have you been cautioned against twisting during pregnancy?
It's a common misconception that twisting movements should be avoided, but let's be real: our spines are designed to twist and rotate!
Maintaining mid-back and hip mobility is crucial not only for alleviating back pain and hip discomfort, but also for pelvic floor function and minimizing diastasis recti during pregnancy.
Did you know that by 35 weeks, 100% of pregnant women will experience some degree of diastasis recti? This separation of the abdominal muscles is a natural process necessary to accommodate your growing baby. While you can't prevent diastasis recti entirely, you can take steps to manage intra-abdominal pressure in order to support postpartum healing.
Here's how focusing on spinal mobility and side body expansion can help…
1. Managing Intra-Abdominal Pressure: Instead of placing all the pressure on the front of your belly, which can stress the connective tissue (linea alba), incorporating movements that encourage side body expansion helps distribute pressure more evenly.
2. Side Body Expansion Exercises: These exercises not only improve spinal mobility but also enhance overall body awareness and preparation for childbirth. Whether you're a first-time mom or navigating pregnancy with multiple children, these movements are beneficial for all:
90-90 Sit with Windmill Arms: Sit in a 90-degree position with knees and hips, gently rotating your torso and arms to one side and then the other.
Supported Reach with a Block: Using a yoga block or cushion, extend your arms overhead while seated, focusing on maintaining a neutral spine until your belly interferes.
Side Lying Thoracic Rotation: Lie on your side with knees bent and arms extended in front of you, rotating your upper body gently to open up the thoracic spine.
Half Kneeling Side Reach: Kneel on one knee with the other foot planted in front, reaching one arm overhead and to the side.
Thread the Needle: Begin on hands and knees, threading one arm under the opposite arm, reaching as far as comfortable.
Tail Wag: From hands and knees, gently sway your hips from side to side, keeping your back flat.
Door Frame Fall Out: Stand beside a door frame, hold on with both arms overhead, gently leaning away from it with your hips.
Incorporating these exercises into your prenatal routine can not only alleviate discomfort, but also prepare your body for labor and promote a smoother postpartum recovery. For moms on their second or third pregnancies, these movements are especially valuable, as multiple births can further stretch muscles and tissues!