Nikita Johnson, CEO/Founder Student Midwife, Birth Assistant, Certified Obstetrics Technologist, Certified Doula, Patient Care Technician, Certified Nursing Assistant
Top 3 At Home Exercises For Pregnant
Has the baby dropped yet? A few months ago, we discussed how perinatal chiropractors visually assess if a baby is nestling lower into the pelvic floor to prepare for labor--or sitting “high.”If you are concerned that your baby is not “dropping” here are some exercises you can do at home to nudge your baby in the right direction! Now remember, before performing these exercises, review them with your doula, doctor, or other birth provider.
Get your birth ball out if you have not already done so because you will need it. Once you
have it make sure it is sized to fit you. When sitting on the birth ball, your legs should be bent at an 90-degree angle with your feet completely flat on the ground. Your belly button should point at or below the horizon. When sitting on the ball, be sure your tailbone is not tucked underneath you. So, let your butt poke out but don’t arch your back. Then tilt your pelvis forward and backward and move your hips side to side. If this position is uncomfortable, inflate your ball even more so that your hips are slightly above your knees and point your knees toward each other.
1. Cat-Cow Exercise: For this activity you should be on the floor with your knees
bent and the ball secured or against a wall. Support your body weight onto the ball while
taking a deep breath in and simultaneously arching your back up “like a cat.” This motion
is followed by a long exhale while letting your belly hang down “like a cow.”
2. Rebozo Manteada Exercise: Have your partner carefully fold the long ends of a
scarf or thin piece of fabric. The fabric should be long enough to wrap across your body
three times. Your partner will hold onto each end of the scarf as you secure the scarf
around your belly. Be sure to flatten out any wrinkles as they may be uncomfortable.
While you are on your hands and knees (preferably on a carpeted floor) your partner will
very gently sift the scarf from side to side. The sifting should not cause any noticeable
shaking or moving. It’s a very light movement.
3. Forward Leaning Inversion Exercise: Begin by kneeling on a chair or a bed (not
too high off the ground). Then, slowly walk your hands down along the floor in front of
you while your partner anchors your ankles. In the inverted position take 3 slow deep
breaths in and out before walking your hands back toward the chair or bed. Allow your
partner to support you as you return carefully to a kneeling position.