It can be difficult to find balance in your life. Especially when pregnant. It can be difficult to balance: physical, emotional, professional, and familial life.
In this blog, I’ll mostly dive into the biomechanical aspect of what changes during pregnancy. I'll also talk about what you can do to prevent a fall (it’s more common than you might think!) and stay as strong and well-balanced as possible throughout your motherhood journey.
Pregnant women’s quads and back muscles were weaker than nonpregnant women by the second trimester.
This change in musculature occurs because so many women feel significant fatigue and nausea in the first trimester. Because of this, they don’t move as frequently. It only takes about 2 weeks to start losing muscle tone. The first trimester is 12 weeks long. That’s the “if you don’t use it, you lose it” principle for ya.
This is why I so strongly recommend that women stay active while pregnant. You want strong legs and core to create a stable base of support and more weight from that gorgeous baby belly!
That said, I respect the body’s need to rest during pregnancy is important, too. There is, however, usually a small window of time each day where energy levels are better. Notice when this happens for you (it might change daily!)
When pregnant, the order shifts to activating ankles before hips. Since the muscles in our ankle are much smaller than in our hips, this is not an ideal strategy. This is another reason why keeping even your feet and ankles strong is so important during pregnancy!
Lock The Knees
Keep A Widened Stance
*Please have someone nearby for safety!
4 Easy Ways To Improve Your Balance
I’m serious. Spinning, swaying, moving in different directions at once is so good for our lateral muscles. It stimulates our vestibular system in our inner ear. Here’s one of my favorite goofy songs to dance to with my son: The Gummy Bear Song.
If they aren’t strong, then your whole body will feel unstable. A great way to do this is by doing a squat and squeezing your buttocks as you return to standing. You are always welcome to hold onto a wall or counter for the extra balance support.
Single and double leg calf raises are helpful. So is gripping your toes to the floor for improving your intrinsic foot muscle’s ability to support your arch.
It looks like this (but you can go much more slowly).
The mind-body connection is strong. When you feel more physically balanced it’s amazing how much more balanced that can help you feel mentally and emotionally too! I know that working on your balance isn’t a typically under 60-year-old fitness goal. But it is a big part of our overall well-being!
The Train4Birth coaching and Fitness Birthplan meet you where you are. It will help you navigate the daily changes in energy levels and ability throughout pregnancy. We focus on balance, strengthening, stretching, and promoting joy within yourself. If you feel like your balance is “off”, you can always schedule a consultation with me!
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