FIX PREGGIE ACHES WITH THESE 7 SIMPLE & SAFE MOVES
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THE ISSUE BACK PAIN
The combination of extra pregnancy weight and poor alignment puts excess pressure on the spinal bones (vertebrae), disks, ligaments and nerves. The common habit of thrusting your pelvis forward makes matters worse. Rather than tucking your pelvis and tailbone under to decompress your spine, which flattens your back, you can train yourself to gently put your pelvis into alignment.
THE SOLUTION 1 ALIGN THE SPINE
Stand barefoot in your normal posture. Do you feel your weight on the front of your feet? If so, back your hips up slightly, until you feel your weight stack evenly over your heels [shown]. Make sure you can lift your toes. As you gain weight throughout your pregnancy, slide your hips back to take the pressure off your lower back and pelvis.
2STRENGTHEN YOUR CORE
Stand with feet a stride’s length apart, right foot in front of left. Hold a 1.5kg dumbbell in each hand, arms extended at sides. Bend forward from hips, stopping when your back begins to round [2a]. Rise up to starting position and bend elbows, curling weights toward shoulders [2b]. Extend arms to starting position and repeat. Do 5 reps, then repeat with left foot in front of right.
THE ISSUE SHOULDER, NECK AND ARM PAIN
New habits, such as sleeping on your side, along with decreased space for breathing can lead to tension in your upper body. Stretching your thoracic spine and shoulders can ease discomfort.
THE SOLUTION 3THORACIC SPINE STRETCH
Place your hands on the back of a chair, palms facing up. Slowly walk your feet back until your arms and legs are straight. Back your hips up until your torso is fully extended and your hips are behind your feet to create the correct angles [shown]. Take deep breaths so that you feel the sides of your rib cage expanding.
THE ISSUE FOOT PAIN AND/OR ANKLE SWELLING
Gently stretching your calves soothes achy feet and helps increase blood flow in your legs, decreasing ankle swelling.
THE SOLUTION 4CALF STRETCH
Place a rolled-up towel or yoga mat on the floor and stand facing it. Place the ball of one foot on the towel, and gently lower your heel to the floor. Take a few seconds to straighten both legs, keeping the thigh muscles relaxed. When you’re settled into this position, take a small step forward with the other leg [shown]. To increase the stretch, continue to move the front foot forward. Switch legs and repeat.
THE ISSUE LEG AND KNEE PAIN
Tucking your pelvis under to relieve back pain can tighten your hamstring (rear thigh) muscles. Stretching these large muscles will create space in your knee joints and help ease tension in your legs.
THE SOLUTION 5HAMSTRING STRETCH
Standing barefoot, bend forward to place your hands flat on the seat of a firm chair. Slowly straighten both legs. If your hamstrings are very tight, your spine will round up like a mountain. Allow your pelvis to untuck, creating a natural curve in your spine [shown]. The tighter your muscles, the more you will feel this down the backs of your legs.
THE ISSUE PELVIC AND/OR HIP PAIN
The forward expansion of your body during pregnancy combined with the softening of connective tissues as your body prepares itself for labour can result in pain in your hips and pelvis. Keeping the deep hip rotators (the muscles underneath the buttocks and around the lower hips) flexible can keep pain at bay.
THE SOLUTION 5SITTING HIP STRETCH
Sit in a chair and bring one ankle across the opposite knee. Wanting to tuck your pelvis under at this point is common, especially if your hips are tight. Instead, untuck your pelvis (in other words, stick your butt out) to increase the stretch in this area [shown]. Sitting on a rolled towel will help you move your pelvis forward into the correct position. Switch legs and repeat.
THE ISSUE SLEEP DEPRIVATION
Finish your day with this relaxing yoga move. It will help you relax and make sleeping at night easier.
THE SOLUTION 6RELAXATION TECHNIQUE
Kneel on your left knee with your right leg stretched out to the side and the arch of your right foot aligned with your left knee. With your right hand palm up on your right thigh, raise your left arm until your elbow is close to your left ear. Inhale and slide your right hand down your thigh as you stretch, then exhale and lean gently to your right. Hold for 2 to 3 breaths, then inhale and return to the starting position. Switch legs and repeat on the other side.