Congratulations! You just found out you’re pregnant! Your journey begins…to find your midwife or OB, doula, prenatal vitamins, local birth class, maternity clothes, registry essentials…the list goes on. What a whirlwind!

While all of the above are an important part of the journey, one major factor to an optimal pregnancy and birth is a plan to achieve pelvic balance and stability. What? How? Why? Let’s talk about it…

The What:
The pelvis (bones, muscles, and fascia) is the supportive framework to your baby’s home throughout their growth in the womb and then becomes the passage they take to meeting you. It has a really big job and when it’s imbalanced, it can affect the ease of growth for baby in the womb and their transition to life outside. 

The How:
Chiropractic care is essential for pelvic balance in pregnancy. While OT or PT for pelvic floor work is very helpful for building strength, without pelvic balance, your body will retain the compensatory deviations that have occurred throughout your life experience. This means you will have a strong, but imbalanced pelvis. Chiropractic brings you that balance.

The Why:
Combining chiropractic care with core stabilizing exercises brings you a more balanced pelvic region that provides optimal space for the baby to grow and allows your body to function better during labor and birth. This means: less pain and discomfort during pregnancy, decreased labor times, decreased incidence of back labor, preventing diastasis recti (the separation of abdominal muscles), and lowering the chance of requiring intervention during birth.

Our favorite exercises:

  • Pelvic Tilts and Pelvic Bridge – to activate the glutes and hamstrings that tend to “shut off” during pregnancy as posture changes with belly growth
  • Clam Shells – an excellent exercise to improve or prevent sciatic pain
  • Foot Raises – these strengthen the arch of the foot which has a direct relationship to the pelvic floor. Strong feet = strong pelvic floor!
  • Squats – great for strengthening the muscles surrounding the pelvis but also for opening the hips and preparing the body for birth. Using a chair may be essential to achieve an effective squat.

All of these exercises (and more!) are on our website. You can also find them on YouTube. Talk to Dr. Teri or Dr. Becca if you have any questions about performing these exercises.

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