When should you stop doing overhead movements during pregnancy and when can you add them back in postpartum?

There is no hard timeline- Do you have a strategy in place that will support the task symptom free? I sound like a broken record, but every woman’s journey is different. Dialing in your breathing and body alignment is key during this chapter. You already have a growing baby adding additional weight and tension to your midline and pelvic floor. Let’s not add to it by putting additional weight and pressure on those areas when it’s not needed. And is it really worth the risk? Working with me during your pregnancy to dial in strategies will help set-up you for your postpartum chapter.

Signs to look for

  • Coning/doming/tugging/pulling of the midline

  • Ribs flaring up- Causing additional pressure on the midline

  • Pelvic pain/pressure

  • Leaking urine

  • Diastasis Recti/Healing DR Postpartum

Scaling options for overhead movements

  • Floor press

  • Seated overhead press- monitoring your alignment

  • Incline push-ups

  • Static overhead holds- again monitoring your alignment

Coaching reminders

  • Ribs stacked over hips, weight midfoot, butt untucked

  •  Breathing option 1- Inhale (relax) then start your exhale (lift &engage), as you continue to exhale (lift &engage) through the full range of motion.

  • Breathing option 2- Inhale at the start of the movement (relax), then exhale through the hard part of the movement (lift &engage).

Together we’ll work on YOUR timeline to keep you working out safely during and after pregnancy.

-Coach K