In everything we do, pregnant or not, risk vs benefit is a consideration. When it comes to doing work overhead, that still holds true. Now, I was once told an old wive’s tale (aka superstition) that you can’t lift overhead AT ALL during pregnancy because it will cause the umbilical cord to wrap around the baby’s neck. Wowzer…that is a lot of pressure to put on a mama. The good news is, that has zero backing by science!
Functional Progression 3 (aka bird-dog exercise aka quadruped) are all beneficial movements during pregnancy when done correctly. The Bird Dog exercise is a great alternative to the plank because it helps create core stability not only in the ab muscles but also in the hips, pelvic floor and shoulders! Thanks to the long support on the shins, there is also less chance of wonky movements like we do with the plank.
Tight hips are pretty common in pregnancy but that doesn’t mean you have to deal with it. Here are a couple of variations of a hip flexor stretch to help you during pregnancy (and postpartum and life in general). And remember, this is a gentle stretch…if you notice you start to use your back instead of your hips you’ve gone too far!
So you’re pregnant, that doesn’t mean you can’t get up and down from the ground. In fact, it’s a great way to get lunges and squats into your daily activity routine. And who doesn’t want to exercise without going to a gym? Here are two ways to get off the floor while pregnant:
But doc, my knees kill! That probably means we need to make a few modifications to make these moves work better for you. Go ahead and book a visit and we’ll work together to get you movin’ and a groovin’ from the floor soon.