EXERCISE OF THE WEEK: REVERSE MARCH
To kick-off our pregnancy and post-partum focused exercises is one of my favorite deep abdominal activation and strengthening exercises – the reverse march. This exercise focused on deep core activation, control, and lumbo-pelvic stability which is essential during this stage of life.
During pregnancy and after giving birth, our body is going through major changes to include an increase in laxity and a shift in your typical posture due to a growing or shrinking uterus. The stretching of the abdominal wall, increased pressure upon the pelvic floor, and increased strain on the low back can be a perfect storm for creating problems such as low back pain, pelvic pain, pelvic organ prolapse, and lumbopelvic instability. The reverse march focuses on improving the strength and coordination of the deep abdominal and pelvic floor muscles that help to provide support and stability while your body adjusts to these major body changes.
Instructions: Begin laying on your back with your hips and knee at a 90 degree angle. Engage your deep abdominal and pelvic floor muscles – gently pull the pelvic floor up as if you were going to stop the flow of urine or pulling a marble into the vagina then gently pull the belly button toward the spine. Keep these muscles engaged to stabilize the low back throughout the exercise. Without moving the back, tap one foot to the floor then return the leg to the 90/90 position. Repeat on the opposite leg. Alternate slowly between legs for 10-20 repetitions then rest. If you are unable to keep your back from moving or notice bulging out in the abdominal region – take a rest. Repeat this exercise for 2-3 repetitions.
The reverse march is a perfect exercise to begin pre-pregnancy or early in your pregnancy to help prevent or prolong the symptoms described above. This exercise can be continued into later pregnancy in a semi-reclined position using a wedge or pillows to keep you from having to lay fully on your back. The reverse march may be too difficult if you see coning in your abdominal area (bulging out between the typical 6 pack muscles that separate as they stretch to accommodate your growing belly) or if you are unable to keep your back from arching during the exercise. To make the exercise less straining, try keeping both legs on the floor then lift one leg at a time maintaining your core activation and lumbar stability throughout the exercise.