Download: Your Core Muscles.pdf
You have probably heard the term “core muscles” – these include your deep
abdominal muscles called Transversus Abdominus (they act like a corset), the
pelvic floor muscles and the Multifidus.
During pregnancy it is important to keep tone in both the TA and the pelvic
floor muscles which support your growing baby.
It is also important to be able to relax your pelvic floor and not over tighten it,
otherwise it may be challenging for your baby to stretch the muscle when
birthing.
A simple way to practice is to do it with your breath. Sit in one of the following
positons:
- On a chair over the corner with feet on the ground and a cushion under
you - Kneeling over a bolster or several firm cushions
- Sitting cross legged on the edge of a pillow to ensure that you don’t
“tuck” your tailbone under, instead feel the SIT bones (at the bottom of
your pelvis
In all positions aim to have your spine gently lifted and space and openness in
the front of your torso. - Notice your normal breath for a few moments
- Then place your hands on your lower ribcage and gently take your
breath there - Expand to the front, sides and back as you breathe in allowing your belly
and pelvic floor to relax - As you breathe out gently notice any movement of your belly and pelvic
floor - Now place one hand just above the pubic bone and repeat breathing in
and breathing out noticing the movement - Now let’s consciously involve the pelvic floor. On your next exhalation
lift your pelvic floor up inside (One way to help do this is to imagine
picking a blueberry up and lifting it towards your baby!) - You might notice the area under your hand drawing back towards your
spine - Inhale relax your pelvic floor and your belly
- Repeat 4 or 5 times
You can do this any time during the day. Remember the relaxation and letting
go on the inhalation is really important.
If you find any of this difficult please see a Pelvic Floor Physiotherapist
Download: Your Core Muscles.pdf