Back pain, unfortunately, is a common side effect of pregnancy. Unless we take the time to strengthen the abs, pelvis and lower back, problems can occur. Strengthening the transversus abdominus (abs) through guided pilates movements not only improves back pain and postural alignment, but helps women during labor for a faster and safer delivery.
Here is a great exercise that stretches and strengthens the upper-back and activates your core muscles, decreasing back pain and helping correct your pregnancy posture.
Spine Stretch
- Start on the floor, sitting up tall with your legs shoulder width apart, hands directly in front of you at chest height.
- Exhale, drawing in your abdominals and contracting the pelvic floor, moving the pelvis forward and the spine into a c-curve.
- Inhale, reaching forward, extending the spine, arms straight by the ears, pulling the shoulder blades down toward the hips.
- Exhale, going through the c-curve back to starting position.
Filed under: Pilates and Pregnancy
