5 Body-Mind exercises for pregnancy

In a previous post, I mentioned the generalities of your changing “core” during pregnancies. Now, what can you do about it? Following are 3 EASY exercises you can do during all stages of pregnancy, for ALL your bodies (physical, cognitive, emotional and spiritual).

1 – Stand in silence

Stand and spread your feet about shoulder width apart (and yes, that IS TOO slightly more than hip width apart no matter what you tell yourself). Put your hands on your lower belly, just above the pubic bone below your belly button and close your eyes (well, after you read this). Now, GENTLY rock forward so your weight is on your toes. Then rock backwards so your weight is on your heels. Go back and forth a few times then slowly come to what “feels” like the middle. Now, rock to your right side; then your left. Again, go right and left a few times and slowly settle into what feels like center. If you feel off, gently rock some more.

Slowly open your eyes and notice where you are standing? Are you more forward than you thought you were? Leaning to one side? No answer is right or wrong. Just NOTICE. This position will change as you and your pregnancy develop. The more you do this centering exercise, the more you will become familiar with how you feel and how your center changes day to day.  Noticing this will help you make other subtle changes throughout the day.

2 -Hip Circles

Stand with your feet hip width apart. Double check your stance! Most of us pretend our hips are about 3 feet wider than they are! Place your hands on your hips. Slowly circle your hips clockwise, sort of like you were playing with a hoolahoop. Try keeping your shoulders still. Then try moving your shoulders. Circle counter clockwise, both with your shoulders still, then with moving your shoulders.

Go a little faster. 5 or 6 times in each direction. Be careful not to go too fast or you’ll feel it in your back. Then stop. Stand quietly. Notice any sensations created from the movement. Yes? No? Again, this is letting your body, mind and spirit become familiar with where your center and core are in that moment.

3 – Cat/Cow

Get yourself comfortable on your hands and knees. Use a pillow under your knees if you need, or kneel on the bed. There is a variation below if your comfort level does not allow you to go on your hands and knees. Keeping your hands and knees ON the ground, round your back UP like a cat does when she stretches. Let your head fall forward and your hips roll in. Feel the curve and length of your spine.

Then ARCH your back, like the sway back cow. Look up towards the ceiling (do NOT strain your neck) and stick your bottom out.

Go back and forth. GENTLY at first as you warm up your spine. Then hold each position for 3-5 seconds. This allows your spine to wake up and start moving – especially as your center of gravity changes daily!

If you cannot get on your hands and knees, lie on your side. Use your arms and legs to curl into a ball (as much as your knees and belly will allow that day), then move your legs down and back, keeping bent at the knee, move your arms overhead and feel your chest and belly open up.

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If you can start each day with these 3 simple movements, your body will become accustomed to how it feels THAT DAY. This allows your brain and nervous system to start making adjustments for more balanced movements. In turn, this allows your spirit to feel calm and your emotional body to stabilize enough to better deal with any roller coaster the day brings.

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PS - OKAY, FINE, this works if you are not pregnant too, male OR female!

 

Pregnancy, core and bodywork

Hmmmm…pregnancy ROCKS your core.

Duh, anyone who has been pregnant knows that! Your center of balance changes, your weight changes and top it off, hormones change and can make you feel crazy! But what can we do about it?

First, and MOST IMPORTANT, women who are pregnant need to tell ANY bodyworker or massage therapist that you are pregnant – even if you just found out that morning! There are points and areas of the body you should NOT work if you are pregant. A strong, steady pregnancy will usually tell the body where you should and where you should not touch. But, a weaker or early stage pregnancy can be compromised by the simplest body work.

Physical –

The type of bodywork that can be beneficial throughout preganacy is work to the core – hips, low back and abdominal muscles. Early in pregnancy, this can include movement, stretching and manual muscle therapies. Later in pregnancy, it can be painful to work directly on core muscles. This is when therapies such as energy work, foot or hand reflexology or positional release work can be extremely beneficial.

Through professional bodywork and massage, you can become aware of all the changes to your body and balance. It also assists you in feeling like you DO belong in YOUR body, throughout the full term of pregnancy.

You need to go to a body therapist that is skilled and experienced in working with all stages of pregnancy.

Emotional/Spiritual –

Having a child will change your world in every way imaginable and every way you can’t even imagine. Luckily, the universe has given us humans 9 months to begin our preparations.

Taking the time to sit and explore what your pregnancy is like, what it feels like, what movements are happening, and the changes to your body, energy and relationships is paramount. Pregnancy is a miracle. Perhaps one that can be explained by science but there are so many amazing things going on, it’s hard not to believe that there is some other power that has a hand in it all.

Carve out one night a week to spend time with your partner, spouse, significant other to talk about ANY of the fears that may arise. Make a commitment to continue to put your relationship first in the family. From a strong CORE relationship, a family can bloom.

If you are opting for a single parent family, find a partner and friend who is willing to walk the pregnancy with you. It can be difficult, but find this support system early. We ALL need help and support in raising a family and it is especially important if you are being the primary caregiver as a single person.

Cognitive –

Please keep your hands and feet inside the craft at all times…and have a safe trip!

Your hormones will take charge at times. Knowing what being “in balance” looks and feels like, both to you and others in your life, will help identify when you are off balance. This is mentioned under cognitive because there are changes to your body that you will have no control over. By taking care of your physical self and quieting down for the spiritual self, you can learn to “ride the waves” of the cognitive changes that will take place.