I have alluded many times to the fact that alignment helps with the birthing process. Here's how:
1. Creating more space in the pelvis
2. Removing the restrictions in the body that can cause baby to find a less than ideal fetal position. In other words, body alignment.... better yet, moving more with better body alignment... helps with optimal fetal positioning.
3. Decreasing upwards internal pressure gradient (thereby making pushing not so strenuous since we don't have to push down against an upward force).
In an ideal world, we'd have been moving throughout most of our lives, sitting on the floor, squatting to cook our food (what's with these convenient COUNTERS I tell you?!). But, this is not the case. We have been in one position for most of it. Sitting, in a chair. Don't get me wrong, there is nothing inherently wrong with sitting or with chairs. It's the amount of time we've spent over the course of our lives in mostly one position as opposed to a variety of them. Starting from kindergarden or sooner- sitting in a chair. Our pelvis, and really our whole body, has adapted to the position that we are in most of the time and has created restrictions. A shortened, tight psoas. Tightness and weakness in the lateral hip musculature. Habits of tucking the pelvis (thereby tightening the psoas even more), etc.
So, by optimizing our alignment, doing corrective exercises to lengthen the muscles that need to be lengthened, strengthening the muscles that need to be strengthened, releasing the tension in muscles that need that.... we can create a "paleo pelvis" That is... our pelvis will be become more like it was intended to be. The pelvis of our ancestors- who moved a LOT and did not have modern conveniences that have let to our bodies only being used in a very small variety of ways.
This might seem overwhelming to you. I know it does to me, some days. But the great thing about it is this: ANYthing you choose to do is going to help you. ANYthing is better than nothing. AND as soon as you start you'll start feeling better too. Don't Type A freak out about it- just realize that you aren't maybe where you want to be an start making steps towards a more healthier you with more abundant space in your pelvis to birth a baby through!
I'm not going to give you all the corrective exercises right now because it's not the time nor the place and that would be a LONG LONG blog, but I will give you some quick tips to get you started!
My quick tips:
1. Read Move Your DNA by Katy Bowman for the basics! I have copies if you're local and need one. She also sells it on her website and Amazon.
2. Start walking more and start moving and resting in a variety of ways. Change it up! What if you sat on the floor instead of the couch after dinner? What if you ate your dinner sitting on the floor? What if you changed the position of your legs while sitting on the floor (We always sit in the most comfortable position first so even crossing your legs the other way for a while is good!). Work more movement and standing throughout your day.
3. See you Restorative Exercise Specialist for an assessment and your corrective exercises!! There is lots of free info on the web- I give lots of it too! But there is something so helpful about someone trained looking at your body and helping you notice your "sticky spots" where you are not as mobile, or carrying tension, etc. I know that I thought I had it *FIGURED OUT*... until I went to my certification week and learned how little I really knew about how I was moving and stretching my body. I'm all about getting the most bang for my buck.... so you're going to get MORE out of everything you do if you are doing it correctly. So I can't stress how helpful seeing a RES was for ME and I bet you'd like it too!!
4. Squat to go to the bathroom. Seriously. Get a squatty potty (I have an affiliate link right here on my website if you want to support a super hard working mama!!). Our body is designed to SQUAT to eliminate!
*I will be covering the 3 different items: Pelvic space, optimal fetal positioning, and internal pressure gradient each in their own separate blog posts, stay tuned!
Mama Aligned is Lindsay McCoy.