I am officially a couple of days past my due date, but I am sure that our little human will be making his debut very soon! So until then, I thought that I would share a couple of health tips that have helped keep my pregnancy as smooth as possible as well as have kept some common symptoms at bay: particularly swelling.
JUST KEEP MOVING
First, no matter how healthy you are or how active you are throughout your pregnancy, the dreaded swelling still happens to most women, especially more so during the last month or two. The last couple of weeks, I have taken down my physical activity quite significantly in that I am simply walking, stretching, breathing, and lifting a few weights because…full disclosure, I feel like a whale, and there’s not a lot that actually feels good anymore. Nothing too strenuous, just enough to get my blood moving, to stay mobile, and to stay strong. Every day, my feet swell around mid morning, which I can really feel as the blood starts to pool down there. Believe me, I don’t feel like doing much these days, but I know that if I just go for a 30min walk, I cannot tell you how much better I feel afterwards. The other day as proof, I actually took before and after photos of my feet before my walk and after my walk, and it was such a good visual on how immediate the relief can be! I wasn’t just dreaming it, or sort of feeling it, I actually saw the visual change that the movement had caused! It also just further proves that movement is necessary to get your lymphatic system doing its job properly: which is that in order to actually circulate the blood in your body, it’s the movement part which is the key in aiding the alleviation of swelling.
This also applies to those who may be coming back from an injury, and have had surgeries that have caused swelling, which is why most post op therapy includes some type of full body movement in order to get the blood circulating: I am sure you have had your doctor or physical therapist introduce biking, walking, elliptical, or another form of full body cardio movement very early after surgery because they say that it helps reduce swelling and the build-up of scar tissue. Well, know that this physiological response is the lymphatic system needing movement to trigger the healing!
I stopped doing yoga several weeks ago just because I felt like I wasn’t getting much out of it anymore, I was getting a bit frustrated, and I decided that basic stretching was good for the remainder of my pregnancy. Everyone is different, but make sure you keep stretching in your daily routine as it alleviates the following:
shortness of breath
tight legs & hips
Charlie horse cramping in the middle of the night
Obviously as the belly gets bigger, it gets harder to do things like put on your shoes. Getting dressed at the moment is the hardest part of my day. Looking forward to that being easier again. While staying somewhat flexible can help a bit, it can also help things like breathing easier since your organs are getting squished and can help with those dreaded “charlie horse” cramps that happen in the night, which hurt like a mother f*&%er!
Body parts to stretch:
your calves (barefoot for maximum stretch),
stretches that open up your chest and intercostals (the sides of your body).
MOBILITY IS KEY
In my experience throughout the years working with so many pre-natal clients, those who stay mobile all the way through tend to have an easier time before, during, and after birth. The same applies to those who are overcoming injuries (including those who have had surgeries). Just remember that these periods are a time to commit to slowing down, and taking a step back in intensity, not push too hard, to make adjustments along the way, and to stick to what feels best for you. It doesn’t have to be much, and in fact, a little goes a long way. So if you are tired, and “don’t feel like it”, just tell yourself that you will do one thing that day, still make a commitment to yourself to move forward, and I promise you will feel better, and your symptoms will be kept at bay.
If you are someone who is considered a pre or post-natal client, or someone who is dealing with a current injury, or post op injury, I invite you to sign up to chat with me, so I can help guide you in making some of the proper adjustments that can be vital in keeping up with your quality of movement, and ones that can save you time and energy as you work yourself back up to optimal movement. Or if you have experienced any of the above many years ago, but still would like some tips, there is always something you can do, and I would love to help you find a way!
I have limited times available, so grab your spot below! I look forward to speaking with you soon!