Tips for Improving Pregnancy Posture

A woman’s body goes through many changes throughout the course of her pregnancy. Some of these changes include posture. As the stomach extends forward, your body shifts forward to try to negotiate the new weight in front.

This causes the feet to turn out, the pelvis to tilt forward (typically causing lower back discomfort and tightness in the hip flexors), and the shoulders to round forward. Maintaining proper posture during the course of the pregnancy can greatly help to alleviate the aches and pains that typically accompany the second and third trimesters.

The good news? The proper exercise routine can help to prevent these postural distortions. Here are a few great exercises to try:

(*If you are past your first trimester when laying on your back, make sure you’re laying down at an angle. Try stacking 4-5 pillows and laying on them to elevate back to about a 40˚ angle.)

Inner Thigh Squeeze and Release

Start by lying on your back with feet on the floor and knees bent.  Place a Pilates ring or a large towel rolled up between your knees. Squeeze knees together and hold for 5 seconds, then release. 12-20 repetitions.

*This is a great exercise to help strengthen the inner thighs and encourage the feet to stay straight ahead.

Bridges

Start by lying on back with feet on floor and knees bent. Keep Pilates ring or towel rolled up between knees. Squeeze glutes and slowly peel hips off the ground rolling up through the spine one vertebrae at a time. Apply a gentle squeeze with the inner thighs as you roll up. 12-20 repetitions.

*This is a wonderful exercise to help actively stretch out the hip flexors and work the glutes.

Rows

Stand up straight with feet hip width apart. Either with a cable machine or with resistance bands, pull elbows back and focus on squeezing the shoulder blades together and opening the chest, and then bring arms forward. 12-20 repetitions.

*This is a wonderful exercise to help pull the shoulders back into position and release some neck tension. 

Jessica Pollack is a certified trainer and currently works at Crunch Fitness.