The 'P's of Pregnancy

P is for POSTURE

• Think symmetry and avoid staying in prolonged positions.  Pregnancy often brings out forward head posture, clenched glutes/low back, and rounded shoulders.
  • Perform body checks during the day and relax any areas that are unnecessarily tense - usually the shoulders and glutes.
  • During your later months, think about creating a "hammock" with your belly for your baby, meaning to let your belly hang past your pelvis as opposed to leaning back and rocking your pelvis posteriorly.
  • Use pillows, towels, and wedges to prop yourself up and forward while sitting.

P is for PELVIC FLOOR

• At the beginning of pregnancy, strengthen your pelvic floor to prepare for the upcoming changes.  Toward the end, learn to relax and lengthen those muscles to help with labor.
  • As your baby grows and the demands on your body increase, it's vital to have a healthy and strong pelvic floor.  Not only will this help prevent common pregnancy pains, but it will make the postpartum recovery so so much easier.

P is for PEEING

• Pregnancy is not an excuse for incontinence.  Peeing more often is expected, but you should still feel in control of your bladder.
  • If you find yourself running for the bathroom, crossing your legs when you sneeze, or peeing a lot "just in case", you'll want to schedule a consult with us.

P is for PRESSURE

• Abdominal pressure can either be your friend or your foe during pregnancy, labor and the postpartum period.  Learn to harness its power and use it to your advantage.
  
  • Your breathing is usually the key to avoiding the pitfalls of abdominal pressure - for the pregnant mamas and everyone really.  Breathe deeply and strengthen your diaphragm, which can become restricted as your baby grows.  Use focused inhales to lengthen your pelvic floor and practice for the end stages of labor.
  • Watch out for signs that your body is not managing the increased pressure appropriately: leaking when you bend over or cough, feelings of heaviness in your rectum or vaginal canal, and coning/doming in the front of your stomach.

P is for POSITION

• There's a lot you can do to help baby get into optimal position for birth.  Here are some of my favorites:
  • sit on a stability ball - rock side to side, forward/back, and do hip circles
  • stay active and move your body for 30 min every day
  • learn to relax the muscles of your pelvis so there is nothing hindering baby from descending into the birth canal
  • Spinning Babies Three Sisters

If you want a detailed plan on how to dominate your pregnancy, prepare for labor, and set yourself up for success postpartum, The Pregnancy Project is exactly what I've done during both my pregnancies.  Learn from a doctor of chiropractic, registered dietitian, and myself on how to win in all trimesters.