Is your body set to host a baby? You have to make sure it is by addressing any obstacles such as pain, posture, or muscle weakness well before getting pregnant.
Check out these five tips to help you ready your body and guard against against any problems during and after pregnancy.
- Ensure your pelvic floor muscles are flexible enough to contract, relax, and stretch properly
Like some women, you may be doing Kegels the wrong way. So, contact a physical therapist for an assessment and help. Some women cannot do contractions well because they have very tight muscles that need to be relaxed before being strengthened.
You need to avoid incontinence, pelvic pain and low back pain during pregnancy, during birth and after.
Know that during birth, the pelvic floor muscles should be able to relax and stretch, allowing your baby to pass via the vaginal canal. Stretching these muscles without bearing down is as helpful as strengthening them.
Visit a physical therapist who specializes in women’s health before starting any exercise program before, during or after pregnancy.
- Get set for “baby belly” by focusing on your core
Remember that as your belly grows, your belly muscles that run vertically along either side of the belly button will stretch. If the muscles stretch too much, they will separate (diastasis recti)
The correct core exercises will help prevent multiple issues, including the following conditions:
- Diastasis recti — abdominal muscle separation.
- Low back pain.
- Pubic symphysis pain (“lightning crotch”).
Consult a physical therapist to tailor an exercise program to your needs.
- Take a breath!
Get a physical therapist to help you learn how to apply proper breathing and relaxation techniques. This is a great way to prepare both your mind and body for a healthy pregnancy, birth, and recovery.
With the right breathing, your core and pelvic floor muscles contract naturally. This helps make you stable and protected from injury.
- Begin a regular fitness routine
According to the Journal of the American Medical, up to 45% of women begin pregnancy while overweight or obese. Women who involve in regular physical activity, manage their weight pretty well.
Fitness can also benefit your physical, mental, and social health as well as prevent or remedy many chronic conditions. They include:
- Heart disease.
- Some cancers.
Turn to fitness activities like Swimming, Walking, Biking, etc.
- Prepare for body changes
The woman’s posture and the way their body deals with weight changes during pregnancy. Also, changes in hormones, and your ability to move when pregnant can significantly affect all parts of your body. The changes can sometimes result in pain.
Go to a physical therapist to evaluate your posture and strength in order to suggest the best exercises and lifestyle changes that suit you.