Pregnancy is one of the most intense and life-changing experiences that a person can go through, both physically, mentally, and emotionally. During pregnancy, it is important to prepare yourself as much as possible so that your body is at its healthiest- for both yourself and the baby. But, while there is so much to read on how to keep yourself hydrated, nourished, and active, there isn’t as much information out there on how to prevent certain childbirth and postpartum complications. Most of the focus with pregnancy is typically on the baby’s health, but it is just as important to focus on the mother’s health and wellbeing. That being said, there are various types of exercises and stretches that you can learn how to do during pregnancy in order to prevent things like tearing, Diastasis Recti (DR), pelvic organ prolapse, pregnancy aches and pains, and overall just to make the pregnancy and postpartum experiences the best they can possibly be. This is why seeing a pelvic floor physical therapist during (and not just after) pregnancy will give you the best outcomes for when you are postpartum!
Pregnancy places a strain primarily on the pelvic floor region of the body, which is why it is so important to maintain pelvic health and pelvic strength before, during, and after pregnancy. Due to the growth of the baby and your body preparing for birth, as well as eventually giving birth, a lot of trauma can occur to the pelvic floor due to the expansion and stretching of the muscles in that area. Our pelvic floor muscles work like a hammock to support the organs in that area, and once those muscles have been stretched and strained, they have a harder time keeping everything in place and functioning normally. Seeing a pelvic floor specialist during your pregnancy can help minimize these effects, and they can teach you all about the different exercises and stretches that you can do to help prepare your pelvic floor for birth and recovery. Dr. Jess’s new book, Postpartum Is Forever, explains the importance of the health and strength of the pelvic floor, and how to maintain this in each stage of pregnancy, including postpartum. In one excerpt she writes:
“…a healthy pelvic floor ensures that we are readily equipped for labor and delivery.
Delivery is likely to be less risky and strenuous, which means less stress for both the mother and baby, if you have a healthy pelvic floor. If you have a vaginal delivery or a C-section, the layers of muscles in the pelvic floor experience a bit of straining and stretching. If the pelvic floor is healthy enough, the muscles will return to their optimal level of functioning and location soon
thereafter, so we are likely to recover faster after the delivery. Otherwise, if the pelvic muscles
were not in the best shape going into the labor and delivery process, it means post-delivery
pelvic complications can be expected.” (page 36).
However, it’s not just your pelvic floor that is impacted by pregnancy! One very common complication of pregnancy is carpal tunnel syndrome which can cause numbness, tingling, and pain in the hands and or wrists. Below, Dr. Jess is demonstrating three different stretches that can help ease the symptoms of carpal tunnel. This should subside right after giving birth but if it does not, you should seek counseling from a doctor.
This stretch should be held for an ideal 5 minutes for maximum relief, but any amount of time is better than none at all! You can see Dr. Jess is tilting her head and neck back and pressing into that shoulder, away from the wrist. This should be felt all through the wrist, hand, arm, and neck!
For the next two, you can just how far away you are standing from the surface, how much pressure you are putting on, and hold the stretch where you feel the best sensation!
If you are currently pregnant, thinkinging about becoming pregnant, or have recently given birth and would like to improve your overall health and prevent further complications, you have found the right people who can help! As a pelvic health PT, Dr. Jess can offer you the real hands-on treatment that she describes in her book. Feel free to give us a call at (401) 602-7006, or contact us online here. We look forward to hearing from you soon!
Tags: achesandpains, wellness, naturalpainrelief, PT, physicaltherapy, healthytips, healthandwellness, health
