Here are four movements I do like for pregnancy that I think some people skip over.
1. GOBLET SQUAT - This exercise helps to load the mid back strength that will help a lot in postpartum lifting, holding, and feeding. Prenatal it is great for challenging the hip ranges of motion and mimicking a squat labor position.
2. LATERAL LUNGE- This exercise is great at opening up the hips, learning to relax the pelvic floor and maintain gluteal strength through pregnancy changes.
3. PUSH UP PLUS- This exercise is pretty accessible through most of the pregnancy journey and can be modified. Push up plus helps strengthen the serratus anterior muscle that attaches the shoulder blade to the rib cage. The rib cage is expanding a lot during pregnancy and the breast tissue is also changing. The exercise can help with posture and endurance through pregnancy and postpartum lifting, holding, and feeding.
4. LOWER EXTREMITY FOAM ROLLING- During pregnancy foam rolling can be a great option to help with soreness, ankle swelling, and more restful sleep. Postpartum, lower extremity foam rolling is a huge help for the hamstrings and calf muscles as you find yourself sitting more often for rest, nap times, and feedings.
About Dr. Lauren Johnson-
Dr. Lauren Calabra Johnson is a graduate of Logan University in St. Louis, MO, where she earned both a Doctorate of Chiropractic and a Masters degree in Sports Science and Rehabilitation. She enjoys working with people from all walks of life by evaluating a range of concerns from athletic injuries to general discomfort. Treatments can consists of chiropractic manipulation, manual therapy, functional training, neuromuscular re-education, and injury rehab. Dr. Lauren loves to educate patients on their diagnosis and treatment options, and offer lifestyle advice to help reach patient’s goals for recovery and pain free movement. Feel free to contact her directly for more personalized chiropractic care, especially during pregnancy. See her contact details below:
Email: [email protected]