Pregnancy Myth To Stop Listening To: No Twisting
Let's break down why "no twisting" is a cue you can probably stop listening to in prenatal exercise or yoga classes.
No Twisting is a Vague Cue
There are a lot of different ways you may envision "twisting". Forced twists, loaded twists, gentle twists, etc.
Here's where I would say "don't twist"
forced/bound twists (think deep yoga twists)
loaded core rotations without proper deep core and breath coordinaton
fast moving trunk rotation if it comes with a sensation of pulling on the belly, uterus, ligaments, etc.
Your Body Actually Needs Rotation
Rotation and twisting can be very different especially depending on the body part. Your trunk (abdomen and ribcage) actually need rotation to function well. Your ribcage, diaphragm and pelvic floor work together as you breathe. If one part, like the ribcage gets stuck or stiff from not moving, the other parts will feel it too.
Learn How to Properly Rotate Your Ribcage
Your ribcage, also known as the Thoracic Spine from the back can rotate, flex and extend. All of these motions are able to be gently done during pregnancy. The goal is to learn to move just the ribs, not the lower back or the pelvis, so there is absolutely no "cranking" or forcing. There are so many amazing ways to do this like seated positions, on hands and knees or even lying down. My favorite gentle way to practice thoracic rotation is in a side lying position.
Knowledge is Empowering During Pregnancy
You are not automatically fragile just because you are pregnant. You can and should keep moving your body intentionally to feel strong and balanced during pregnancy and to prepare for birth. I would love to help guide you through 1:1 sessions, or my self paced prenatal exercise and birth prep program.
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