Thread the Needle

Alright folks, I don’t know if its all the holiday goodies I’ve been eating or the baby going through a growth spurt, but my belly has grown significantly in the past few weeks and along with this expansion has come a TON of tightness and loss of mobility. I feel like I have suddenly been forced to wear a corset which is limiting any rotation or turning I was once able to do, and I know I can’t be alone. So this exercise of the week is for all you pregnant ladies experiencing this tightness, stiffness, and pain right along with me!

The “Thread the Needle” exercise is a great way to work on spinal mobility, especially that rotation, and flexibility in the side body in a position that is comfortable and safe for you and baby! This exercise feels great first thing in the morning or after working at your desk for a few hours or even at the end of the day when your are just tired and need to let go of all that nesting stress.  This exercise is also great for new moms due to the many hours of breast feeding, bottle feeding, holding, carrying, and rocking your body will be doing.

Instructions: Start in a hands and knees position, with shoulders stacked over hands and hips over knees. Lift the right hand and reach under the left arm turning the upper body to the left. Then move the right arm out from under your body and reach the right hand up toward the ceiling turning the upper body to the right. Breathe out as you reach across and breathe in as you reach up. Repeat 10-20 times then switch arms. Perform at least one time per day or as many times as feels good to your body.

If you are having any of your own specific pregnancy ailments, let me know and you may inspire the next Exercise of the Week from Life Changes Physical Therapy!