First Trimester Tips
Congratulations on your new pregnancy! This post consists of reminders that are important for maintaining your pelvic floor and overall health during this exciting time.
Practice Diaphragmatic Breathing
Inhale and let the belly and lower ribcage expand. Ribacge should expand in all directions. Exhale and belly will naturally fall.
Practice 5-6 breaths a few times a day. The more the better!
Pay attention to your posture
Stack shoulders over hips over ankles
No need to stand rigidly all day, but when you can, this position is best to prevent back pain and a large diastasis recti.
Lift with good form
Keep back straight, hinge from your hips, and exhale when lifting.
Modify or stop any activity that causes abdominal coning
Diastasis recti is lower risk during this trimester, but can be lingering from previous pregnancies
Make sure to keep an eye on or feel your abdominals when doing abdominal exercises to prevent coning
Constipation over time can weaken our pelvic floor muscles, cause hemorrhoids, and increase risk for prolapse
Increase hydration, fiber, activity, or ask a doctor about stool softeners or magnesium supplements.
Iron in prenatals can be constipating, and you can discuss with your doctor about changing prenatals to one with less iron.
Exercise when you feel able
First trimester is notorious for fatigue and morning (all day) sickness.
Some people need to take it easy in the first trimester and then return to exercise in the second trimester as usually those symptoms subside.
ACOG recommends at least 150 minutes of moderate intensity activity per week as a mixture of aerobic and strength training exercises throughout pregnancy.
-Danielle Race, PT, DPT, PCES