Pregnancy puts extra pressure on weakened abdominal and pelvic floor muscles, leading to postnatal complications. Physiotherapist Meghan Stephenson shares essential changes to minimize these risks, including proper bed movements, sitting and standing posture, lifting techniques, and exercise.
💡 When pregnant, simple activities like getting in and out of bed can strain weakened abdominal and pelvic floor muscles.
💡 Sitting posture during pregnancy can cause discomfort, either perched on the edge of the seat or slumping.
💡 Standing posture can shift during pregnancy, leading to increased load and tension on abdominal and pelvic floor muscles.
💡 Proper breathing technique while lifting objects helps abdominal and pelvic floor muscles cope with increased pressure.
💡 Correct lifting technique for toddlers involves bending at the knees and exhaling when exerting.
💡 Carrying a toddler should be done in the center of the body to distribute weight evenly and maintain neutral spine alignment.
💡 Adjusting handlebars and stepping into the frame when pushing a pram can protect abdominal and pelvic floor muscles.
Key Insights
- 💡 Proper posture and movements during pregnancy are crucial to minimize the risk of postnatal complications. Incorrect techniques can strain weakened abdominal and pelvic floor muscles.
- 💡 Learning the log roll technique for getting in and out of bed can reduce pressure on these muscles and minimize the risk of complications.
- 💡 Sitting back in the chair, maintaining a neutral spine, and using support behind the lower back can help improve sitting posture during pregnancy.
- 💡 Finding a neutral pelvic alignment and maintaining proper alignment of the ribs, shoulders, and head can promote a healthy standing posture during pregnancy.
- 💡 Exhaling when exerting and using proper lifting techniques can help abdominal and pelvic floor muscles cope with increased pressure and minimize the risk of complications.
- 💡 Holding toddlers in the center of the body and maintaining a neutral spine can distribute weight evenly and reduce strain on abdominal muscles.
- 💡 Adjusting handlebars and stepping into the frame when pushing a pram can protect abdominal and pelvic floor muscles from additional stress. Regular exercise throughout pregnancy can prepare the body for childbirth, reduce pain, strengthen muscles, and improve overall fitness and mental health.
