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
Diastasis Recti/Healing DR Postpartum
Scaling options for overhead movements
Seated overhead press- monitoring your alignment
Static overhead holds- again monitoring your alignment
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.