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Registered qualified Personal Coach Leonie Dykes offers advice, encouragement and support on fitness and nutrition to help inspire and motivate East Riding Mums.

 

CORRECT POSTURE DURING PREGNANCY

BACK AND BABY

 

Posture is the position in which you hold your body while standing, sitting, or lying down.

Good posture during pregnancy involves teaching your body to stand, walk, sit, and lie in positions where the least strain is placed on your spine and nerves.

Poor posture occurs naturally, good posture needs to be worked at.

 

Correcting and maintaining your posture

  1. Think about your pelvic tilt as the pregnancy develops, so that your lower back does not sway forward.
  2. Contract your core and buttocks to act as a natural “corset” for your lower back.
  3. Keep your chin tucked in.
  4. Avoid standing in one position for long periods of time.
  5. Avoid high heels, as they cause your body weight to shift forward even more. Wear low heeled, comfortable shoes.

When doing any task where you are standing for a prolonged period of time, put one foot up on a step stool or sit on a high stool. This will decrease the sway in your lower back.

correct posture

If in doubt find a good Pilates instructor that understands pre natal exercises, they will teach you how to make sure you are doing all the above correctly.

 

Finding a good sitting position (so you put the least pressure on your spine)

  1. Sit at the end of your chair and slouch completely
  2. Draw yourself up and accentuate the curve of your back as far as possible
  3. Hold for a few seconds
  4. Release the position slightly (about 10 degrees)

 

sitting

 

Driving Position

  1.  Use a back support when needed (lumbar roll) at the curve of your back. Your knees should be at the same level as your hips.
  2. Move the seat closer to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals without pulling on your pelvis or back.
  3. Always wear both the lap and shoulder safety belts. Place the lap belt under your abdomen, as low on your hips as possible and across your upper thighs. Never place the belt above your abdomen. Place the shoulder belt between your breasts. Adjust the shoulder and lap belts as snug as possible.
  4. If your vehicle is equipped with an air bag, it is very important to wear your shoulder and lap belts. In addition, always sit back at least 10 inches away from the site where the air bag is stored. On the driver’s side, the air bag is located in the steering wheel. When driving, pregnant women should adjust the steering wheel so it is tilted toward the chest and away from the head and abdomen.

 

Video showing what happens to your spine and nerves during pregnancy:

 

An article on the benefits of Pilates during pregnancy, written by the Royal Collage of Midwives:

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Call 07970 814085 or email leonie@ljmodernpilates.co.uk for more details on 1-2-1 and 2-2-1 sessions. Mention East Riding Mums to receive 20% discount per couple on your first session. 

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Read Leonie’s regular Fitness and Nutrition for Mums columns here:

Begin with a Better Breakfast 

Post Baby Tummy Bulge

 

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