Hello to all pregnant Mums and Mums to be!

Being a female chiropractor, I have many Mums and mums to be who feel more comfortable to express their concerns and ask questions with another female about their pregnancy. Over the next few posts, I will be discussing pregnancy and share some of my secret tips to help you through self management strategies in the lead up to the big delivery day!

We know that during pregnancy, many expectant mothers will experience pain, difficulty sleeping, cramps and constant aches. Back pain during pregnancy can be a horrible thing. So, what can you do?

All of these aches and pains are a normal! It is part of your body’s way of getting ready to deliver your special little bub to the world.

One of the easiest things you can do to relieve these pains is to STRETCH!

As your pregnancy progresses and your baby continues to grow, your posture will change due to a shift in your centre of gravity. This can put large amounts of stress on your low, middle and upper back as well as neck.

Stretching can be beneficial to help you:

• Move with ease
• Improve circulation
• Improve flexibility
• Ease ligament pain
• Aid in digestion
• Improve tension and muscular aches

Below are 5 stretches that may help you during your pregnancy.

CAITLINS TIP: Avoid any stretching on your back from 20 weeks.

Round ligament is a strong ligament that runs along the top of each side of the uterus. As your baby grows, so too doYour centre of gravity will shift forward and your pelvis will begin to rotate forward. It is this rotating that causes hip and groin tightness. You will often feel this as throbbing and aching. One way to alleviate this round ligament pain is the Cat and Cow pose.

Here is how to do it

1. 1. Start on all fours making sure your back is straight.
   2. Take a deep breath in and round your back. Hold for 3 seconds. This is the Cat pose.
   3. Breath out and slowly arch your back. Hold for 3 seconds. This is the Cow pose.
   4. Repeat 3-5 times for best results.

Carrying your baby all day can be tiresome. This stretch helps takes weight off the pelvis and decreases that constant downward pressure you feel during pregnancy.

Here is how to do it

1. 1. Stand with your legs hip-width apart approximately 1 metre from a table or chair.
   2. Aim to bend at the hips and place your hands on the table. The goal is to keep your legs and arms straight and reach 90 degrees.
   3. You will feel the stretch in the back of the legs and running along the upper back and arms
   4. Gently sink your weight back into your hips and hold for 5 deep breaths. Repeat 3 times for best results.

This targeted stretch is for your inner thighs, groin and helps to open your hips. Not only does this aim to improve the circulation, but will help improve blood flow to the lower abdomen, easing easing the bowel movements and fluid retention within the legs.

Here is how to do it:

1. 1. Sit on the floor with legs out in front. Place a pillow under your buttock if uncomfortable to sit unsupported.
   2. Bend the knees and bring feet together. Let the legs fall out to the side and keep feet touching.
   3. Gently lean forward over the feet and tuck the chin to the chest.
   4. Hold for 3 breathes and repeat 5 times for best results.

This stretch elongates the spine and helps to relieve any pressure on your surrounding nerves.

Here is how to do it

1. 1. Start by positioning on all fours, on the hands and the knees just wider than hip width apart.
   2. Sink back into a position over your feet and reach forward with the hands until you’re in a crouched position.
   3. Feel for a stretch in the lower back, hips and upper back. Hold this position for 3-5 breaths.
   4. If you’re in your later stages of pregnancy and you feel as though your belly is in the way, try putting a block or a couple of pillows under the hands or chest for additional support.

Stretching is simple yet effective. A small dedicated amount of time can go along way when it comes to the final delivery of your baby.

Breathing steadily and slowly throughout is as important as the stretch itself. It helps achieve higher levels of relaxation in the muscle, allowing you to achieve even greater flexibility with each stretch.

All advice given is general and you should speak with your GP or physical therapist whether this stretching is right for you.

Should you have any questions please don’t hesitate to reach out to me, your female chiropractor. I’ll be glad to help you!

Keep an eye out for my next pregnancy post, coming soon..

Caitlin Tai