The way you use the different parts of your body to move, as well as to hold, and carry things, is called body mechanics. Having proper body mechanics is important during pregnancy to help minimize discomforts as your body gets larger. The first step in achieving proper body mechanics is maintaining good posture. Good posture is essential throughout pregnancy because your center of gravity changes. You will be tempted to compensate change by slumping. Instead, you should maintain the same good posture before becoming pregnant. Standing erect lessens back discomfort, improves digestion, and enhances body image.
While standing, the way you hold your head influences the position of your body. If you let your head hang forward, your body will droop wilted flower. Instead, think tall! Hold your head up, with your chin in and your neck straight. Lift your shoulders up and pull them back. Good posture will keep you from cramping your rib cage, which can make something difficult and possibly cause indigestion.
Put special attention to your pelvic area, which contains the weight of the baby. Think of your pelvis as a bowl filled with liquid. To prevent the liquid from spilling out, tilt the “bowl” back by tightening your abdominal muscles. By keeping the pelvis tilted back, you can prevent tension in the muscles of your lower back. You can maintain proper alignment by bending your knees slightly and keeping your body weight at your feet. Place your body weight on the center of each foot. If you stand for long periods, put one foot on a small stool to flex the hip. While sitting in a chair, use the back of the chair as a guide to sit up against. Do not slump forward. Straight-back chairs are preferable over cushioned chairs during pregnancy for this reason. Place a pillow behind your neck or your back to increase your comfort. Rest the entire length draw thigh on the seat of the chair. The chair seat should be high enough to keep your knees even with your hips.
While sitting, or sitting Indian style, is an excellent position during pregnancy. It is comfortable and improves the circulation in the legs while stretching and increasing the flexibility of the inner thigh muscles. Sit this way when possible; for example, when you watch television, read the newspaper, wear clothes, or peel potatoes. If your legs become tired, stretch them out in front of you.
The supine position or lying flat on your back, for extended periods of time is not recommended after the first trimester. This position puts the weight of the baby and uterus on your major vessels, causing them to be compressed. This can lower your blood pressure, thereby reducing the count of blood traveling to the placenta and the baby. If you must lie on your back during an examination, for example, modify the position by placing a pillow in the small of your back for support and bending your knees. Refrain from doing exercises that require you to lie on your back.
Side-lying is a position that takes the weight of the baby off your back and groin, and allows the joints to be aimed loosely. A pillow placed between your legs will make it easier for you to relax. You may feel more comfortable on your abdomen. It is a three-quarter position. Place your lower arm behind your back and position your upper arm and leg forward, supported by pillows.
To get up from a supine position, first roll onto your side and then yourself to a sitting position with your arms. If you are in bed, swing your over the side of the bed. Be careful not to twist your body as you get up technique will help you to avoid strain to both your back and abdominals.
When walking, remember all the points of correct posture described previously. Bring your legs straight forward from the hip. Do not sway them sideways in a “waddle.”
Be careful when climbing stairs. Lift your body up using your legs, r than pulling yourself up with your arms. Lean slightly forward as you go placing your foot completely on each step. During your postpartum, climb steps slowly, tightening your abdominal and pelvic floor muscles. Let your leg muscles do the work.
Many women, especially those with small children or toddlers, find some lifting is necessary during pregnancy. Incorrect lifting can put excess strain on the back and the pelvic floor. Therefore, it is important to learn to lift correctly.
Avoid lifting heavy objects. Lift only what you can lift easily with arm. To lift, get close to the object and lower yourself into a squat, bending the knees, not at the waist. Keep your feet parallel and your back straight, as you lift the object; straighten your legs without twisting your body. Alternate method is to place one foot in front of the other and slowly lo yourself to one knee. Lift the object by pushing yourself up with your r foot, keeping your back straight.
A small child can climb onto a stool or chair, enabling you to lift him her without straining your back.