EXERCISE OF THE WEEK: Cat-Cow
As you progress further along in your pregnancy, you may be feeling a build up of stiffness and pressure especially in the low back, abdomen, and pelvic floor. This happens because your joints and muscles are being forced to hold a new (and growing) load leaving you searching for relief.
The Cat-Cow exercise is a great way to provide relief and movement to the spine, abdominal wall, and pelvic floor. This exercise provides segmental movement to the joints of the low back which often times feel stuck due to the increased load put on them during pregnancy. This also allows for gentle mobility of the abdominal wall to help with the stretching and expanding that the muscles and skin are experiencing. Finally, the cat-cow is done in a position that takes pressure and load off of the pelvic floor without compromising the safety of mom or baby.
INSTRUCTIONS: Begin on hands and knees with shoulders directly over hands and hips directly over knees. Breath in as you slowly extend the low back, lift your head toward the ceiling, and allow the abdomen to stretch toward the floor. Breath out as you slowly arch the back, tuck your chin to your chest, and pull your abdominal wall and pelvic floor up and in (as if you were pulling your belly button toward your spine). Move the knees out and feet in and repeat this movement 10 more times. Then move the knees in and feet out and repeat this movement 10 more time. Perform 10 repetitions in each position as many times as needed for relief of stiffness and pressure throughout the day.
For more ways to relieve stiffness and pressure during your pregnancy, reach out to Life Changes Physical Therapy today!