Prenatal--Pelvic Floor stretching
During your pregnancy, and most of your adult life in fact, pilates instructors, doctors, trainers, “sex guides” in women's magazines, have been talking about engaging and strengthening your pelvic floor muscles.
As you approach your due date, as early as the beginning of the 3rd trimester, you have to also begin to stretch out these muscles.
prenatal labor--In Focus - Squatting
Squatting is such an important exercise to master when you are pregnant.
It is 100% safe throughout your three trimesters and can be practiced using a variety of different equipment and positions.
As you prepare yourself for labor - including squatting and plie series is a great and fun way to increase your leg strength for the challenges of natural labor.
THE BENEFITS OF SQUATTING FOR LABOR PREPARATION
- Having a good identity of your pelvic floor muscles in squats is key. Really think about the muscles action when you are doing squats/plies.
prenatal labor--Reverse breathing technique
So hopefully over the course of your 1st and 2nd trimesters you have mastered the breathing technique that activates the deep core muscles with a powerful exhale.
- throughout your pregnancy as the baby continues to grow and requires deep core strength in exercise and everyday life.
- This is the breathing technique you will use in the reactivation of the deep core during the postnatal period.