If you have experienced pregnancy you may have experienced some of the aches and pains that can come along with it. You may have just dealt with these aches and pains but did you know that there are things you can do to help. Generally, when we feel pain or discomfort in muscles/joints in the body the automatic reflex is to stretch more, however during pregnancy this may not be the most effective option.
During pregnancy the body produces a hormone called relaxin. Relaxin does exactly what it sounds like it does, it relaxes the joints and ligaments of the body. This is why stretching may not always be the best solution with regards to pregnancy. When it comes time to deliver this laxity in the joints of the pelvis can be extremely useful, but relaxin doesn’t only act on the pelvic joints. When relaxin is released in the body it acts on all the joints causing joints to become less stable and can lead to an increase in stability which may lead to pain or discomfort.
Strength training is a key component of increasing stability in these joints and helping to decrease pain and discomfort, but we need to pair strength training with mobility…why? During pregnancy muscles may become over lengthened on one side and restricted on the other (usually how this presents) which is where mobility work can help immensely. Strengthening muscles is great, but we always want to ensure that we are strengthening them through a full range of motion. Mobility work can help us restore a full range of motion. A combination of mobility work and strengthening can be used to help decrease some of the feelings of pain and discomfort that may accompany pregnancy.
Today I will give you a few options for upper body mobility exercises you can perform to help improve mobility in the thoracic spine and chest and next week we will look at lower body mobility exercises.
Cat-Cow
Begin on your hands and knees. Start by inhaling and as you exhale round through the back pulling your belly button up towards the sky while pushing your hands into the floor. Inhale as you return to an arched position while looking up at the sky. This is a good option in early pregnancy.
Modified Cat-Cow
Begin my sitting back on your heels, knees can be wide as needed to accommodate for the belly. Start by inhaling and as you exhale round through the back pulling your belly button up towards the sky while pushing your hands into the floor. Inhale as you return to an arched position while looking up at the sky.
Thoracic Spine Rotation
Lying on your side, elevate your knee on a foam roller or yoga block and place the hand of your top arm behind your head. Begin with your elbow pointing straight up over your ear. Rotate through the thoracic spine by moving your elbow forwards and back up again. Repeat on the other side.
90/90 Chest Stretch (Doorway or Bench)
Using a doorframe or a bench align your shoulder and your elbow then rest your elbow against either the door frame or the bench. Push your chest forward so that you feel a stretch through your chest muscles. Avoid arching your back with this stretch (you should feel it in your chest, not in your low back)
Mobility and strengthening exercises go hand in hand. Working through the full range of motion allows us to optimize our strengthening ability which can in turn increase stability in our joints and help to decrease pain and discomfort. Give these mobility exercises a try today and if you are looking for more, come back next week when we talk about lower body mobility exercises!
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