CONNECT and HEAVY TAIL.
Connect your ribs to your hip.
Or, if I’m being pedantic, your bottom rib to your iliac crest – the bony bit at the top of your pelvis which feels like a hip bone.
AND feel like your tailbone is heavy.
Feel like you are opening up your lower back.
Let your sitting bones point down to the floor.
Every post natal woman that walks into my class or who I see privately has something in common. They have carried a baby. For most women this means during the past few months their baby bump and breasts have altered the position of their pelvis.
I call it the pooch. I can remember it happening to me. ‘Whoa – what’s going on there!’ My back felt tight, my hips started to catch and grab, walking became more uncomfortable and slower and I had a lot of pressure on my pelvis. As your bump pulls your pelvis forwards your whole body sways forwards with it.
This is massively relevant when it comes to issues like pelvic floor weakness or dysfunction or diastasis recti. It’s also important to be aware of when choosing what exercise to do after pregnancy. Running is great but running on a jelly pelvis with muscle imbalances leftover from pregnancy and a weakened core/pelvic floor … there might be a better option in the early days.
Imagine a balloon. A thick balloon like a Whoopie Cushion. If you blow up a balloon once it begins to lose it’s elasticity. Leave it blown up and the effect is even worse. It goes all droopy. Held under maximum tension for a very long time it loses its strength. It over stretches. It might even go pop. Now think about your poor body being stretched to its maximum capacity and some more for the final trimester of your pregnancy.
It’s going to need a little rehab.
Roll on to baby out.
There is a lot you can do to start to rectify the situation. Yes you need to build strength in your abdominals and back and yes you need to get some strength and condition back in your muscles. Glute strength (your butt) is vital too – especially since you’ll be spending much of your day squatting to pick up baby.
Even without this, having a better awareness of your pelvic alignment is a great start.
Pushing a pram, wearing your baby, rocking your baby, walking and cooking are all times when you can focus on the CONNECTion between your ribs and your hips and your HEAVY TAIL.
For more information on Karen, Fit School or Pilates classes visit www.fit-school.co.uk