Prenatal Chiropractic Exercises
If you are expecting, then you’ve probably noticed that the extra weight coming from your soon to be loved one has produced a bit of strain on your back. This is completely normal and is not a cause for concern as this is a condition faced by many women at different stages of pregnancy. If you have noticed that the aches are quite frustrating and have begun to hinder your day to day activities, then you might want to get advice from a licensed chiropractor. In this article, we'll go over some exercises you can do today to reduce some of those aches and pains.
Pelvic Tilts
Strengthening the muscles near the pelvic girdle, including the buttocks, pelvis, and abdomen can lead to relieved stress in the back area as you develop more strength to offset the pressure in this area. Additional exercises to strengthen the quads and other thigh muscles can also help relieve pressure on the back. Pelvic tilts can be done by laying down with your hands and feet flat on the floor and pushing against them while "tilting" your pelvis up.
Kegels
Another workout that can aid your pelvic muscles, Kegels work out the inner thigh region and provide more strength to the upper leg muscles that can relieve stress on the back.
Arm and Leg Raises
Both arm and leg raises are ideal for boosting the strength in your arm and back muscles that can lead to further support as a result of strengthening the muscles in those areas. You can do these easily by kneeling and straightening your spine by lifting your left arm and right leg. This will help stretch and build muscle in the legs and arm that will lead to relief in the back area from the added weight in front.
Hamstring and Back Stretching
Stretching is another incredibly important exercise. While it should be done on a daily basis for everyone, it is an extremely important activity for pregnant women. In fact, the ideal way to deal with pregnancy is by adding morning and evening stretching into your daily routine. Some important areas are back and hamstring stretches. You might be wondering why hamstring stretches? If you are working out your leg muscles on a regular basis, you will want to make sure your hamstrings are prepared for the extra stress as a result of these workouts. These stretches are easy and require you to just keep your feet and lean forward as far as you can until you feel the muscles stretch. Back stretches can help to relieve pain and aches and can be done by getting down on your hands and knees, aligning your neck, head, and spine, and arching your back.
Relieving aches and pains during pregnancy revolves around keeping your back and leg muscles stretched and strengthened appropriately.