As a pregnant woman, there are many changes that occur in our body as a result of our growing baby. We have a change in our centre of gravity due to carrying more load through the front of our body, an increase in the hormone relaxin, responsible for softening our joints, in particular the pelvis to allow room for the baby to pass through and a greater downward pressure on our pelvic floor muscles. We have put together 5 tips to help you address your posture and performance whilst managing these changes throughout your pregnancy.

• CARRYING CHILDREN – Try to avoid or reduce the frequency of carrying an older child or baby on one hip. The hormone relaxin makes joints more supple and ale to move. This can lead to pain, particularly in the pelvis area.

• POSTURE – When standing and sitting we want to focus on RIBS over HIPS. This is alignment for optimal breathing pattern, pelvic floor strength and core tone.

• BREATHING – Exhale and execute. When lifting weights, children, anything heavy, take a breath in and exhale as you lift the load.

• MOVING FROM STANDING TO SITTING/LYING DOWN – to reduce the load on your rectus abdominis, move from standing position to kneeling, lowering to one side and then lying down. When getting out of bed, roll to one side, use your hands to push yourself up to a seated position and then stand.

• POSTERIOR CHAIN – focus on strength training your butt and back to help with posture, alignment and changes in your centre of gravity.

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