Posture, Muscle Tone, and Relaxation During Pregnancy

Increased body weight is directly related to postural change in the thoracic and abdominal regions causing the line of gravity to be shifted forward. In order to maintain balance, the woman stands further back on her heels, causing a lordosis of the lumbar spine, resulting in backaches. She rounds her shoulders and brings her head forward. Also, there is a hyperextension of the legs. In the last few months of pregnancy this often causes shortness of breath and tension in the shoulder area due to the increased size of the uterus.

Realignment of the body posture is best done in front of a full length mirror. It includes repositioning of the head with upward stretching of the neck and rib cage, tucking in of the chin and pulling the shoulder girdle back into the thoracic area. Abdominal muscles are contracted and the buttocks tucked under to correct the tilt of the pelvis. The body weight is evenly distributed through the center of each foot. Helpful exercises would be pelvic tilt, pelvic rock and shoulder exercises.

Helpful suggestions in daily routines.

1. Use your leg muscles to lower and raise yourself. Rather than dropping into a chair, slide yourself to the front edge of chair and then raise body with your leg muscles.
2. When you have to stand in one spot for a long time, place one foot forward and putting all weight on that extremity alternate weight frequently.
3. When getting up from a lying position, always roll to side before trying to sit or stand, then to knee and upward.

A. Kegel Exercises (Strengthens pelvis floor muscles which support the organs in the pelvis)

1. Determine correct technique. In a sitting or lying position, place a finger in your vagina and squeeze around it. When you feel pressure around your finger, you are using the correct muscle. At the same time, do not bear down or squeeze your thigh, back or abdominal muscles and breathe slowly and deeply.
2. Squeeze the muscle for a count of 4 and relax for a count of 4.
3. Do the exercises for 5 minutes one time a day.

1. Sit on the floor and bring your left foot towards you so it touches your body.
2. Bring the right foot toward your left foot but do not cross your ankles.
3. Lean forward slowly until your knees touch the floor. Sit this way, back straight, knees almost touching the floor for a few minutes several times a day. This exercise should be started early in pregnancy.

Hands and Knees Position

1. Start with head up, back sunken in by pushing stomach toward floor.
2. Tighten buttocks, pull pelvis forward and straighten back, tuck chin in.
3. Relax to original position, repeat several times.

1. Place hands under table top or counter, stand in normal position, feet flat on floor.
2. Rise onto tiptoes, drop shoulders, tuck in buttocks, tilt pelvis up, and pull up gently on the table.
3. Release, repeat several times.

1. Lie on back with both knees bent and feet approximately 18 inches apart. Breathe in through nose, and on exhaling press the small of the back against the floor noticing the upward tilt of the pelvis and tightening of abdominal muscles.
2. Hold this position to the count of four.
3. Relax and repeat several times.

1. Kneel, keeping knees apart.
2. Place arms and head on floor (on pillow).
3. Keep back straight and abdominal muscles slightly tightened.
4. Maintain position for a few minutes then straighten and relax.
5. Repeat as needed.

1. Lie on the floor, knees up, feet flat on the floor. Arms out at right angles to your body.
2. Keep feet together and arms and shoulders flat, then roll your hips to the right until your right knee touches the floor.
3. Roll to the left in the same way; repeat slowly, right to left, several times.

Try to get comfortable and peaceful - empty the bladder, remove or loosen tight clothing. If possible, lie on a firm bed or on the floor. Lie on either side with the arm on that side behind you, other arm flexed and in front of you. Leg on the side you are lying on is down, other leg in front of it and flexed, and back slightly curved.

The aim of this position is to have every part of the body resting on a firm surface and every joint bent, so that no muscle is taut over a joint.

1. Take the hand of the arm in front of you toward your shoulder and relax.
2. Take your hand about half way toward your shoulder and relax.
3. Take your hand just barely toward your shoulder and relax.
4. Just think of taking your hand toward your shoulder and relax.

Progressive Relaxation

1. Begin with the foot of the top leg. Push your foot down, bending at ankle and relax. (If you have a tendency to cramp the muscle of the back of your leg, do not push down too far.)
2. Bending at the ankle, pull your foot up toward your head and relax.
3. Bend your knee just enough to feel the muscles in the back of your thigh and relax.
4. Straighten your leg from the knee and relax.
5. Tighten your buttocks and relax.
6. Tighten the muscles of the floor of your pelvis or the area between your legs.

Now the arm you are lying on:

1. Make a tight fist and relax.
2. Straighten your elbow and relax.
3. Hunch your shoulder up toward your ear or push it into the pillow and relax.
4. Finish the other arm.

1. Make a round "O" with your mouth and relax.
2. Wrinkle up your nose and relax.
3. Make a frown and relax.
4. Raise your eyebrows and relax.
5. Close your eyes tight and relax.
6. Then let your eyes close slowly and begin your abdominal breathing, thinking "in" and "out" as you breathe at your own rate.

The purpose of these progressive relaxation steps is to familiarize you with what it feels like to be tense and to be relaxed. Even when extremely tired and/or suffering from insomnia, these techniques will assist relaxation. At desk or during lunch hour, all muscles loose and limp. Mind should be on quiet natural breathing. Practice at least 2 times per day.

If you feel you need additional help with these suggestions, please let your health care provider know. He are she may be able to clarify the suggested exercise or refer you to a specialist in exercise physiology. Often your childbirth educator will be able to help you with these comfort suggestions during the Prepared Childbirth Preparation Classes.

See related Patient Textbooks about Obstetrics and Gynecology.

See related Patient Topics Obstetrics, Obstetrics and Gynecology, Pregnancy, Pregnancy and Reproduction or Women's Health.

See related Provider Textbooks about Obstetrics and Gynecology.

See related Provider Topics Obstetrics, Obstetrics and Gynecology, Pregnancy, Pregnancy and Reproduction or Women's Health.

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