Alleviating Symptoms During Pregnancy скачать в хорошем качестве

Alleviating Symptoms During Pregnancy

If you hadn’t already realized it, pregnancy has some effects on your body! This is a great exercise to help redirect your body and alleviate some of the undesirable symptoms you might be experiencing due to alignment changes that happen during pregnancy. In this exercise (derived from a Postural Restoration Institute exercise), you’ll use specific muscles to help improve the stack of your rib cage over your pelvis. This will help optimize your breathing canister and core engagement to help rebalance your system. The hamstrings get overly lengthened when the pelvis wants to spill forward, which means we need to intentionally rein them back in. If not, your glutes will grip to do the work for them. So, the key in this exercise is finding your hamstrings without the glutes or hip flexors. If you use your hip flexors or glutes, you’re not making the desired change in your pelvic positioning to make for a happier pelvic floor, hips, and core. At the top, you’ll look to use your serratus to compress your rib cage from the sides and connect with your deep core to help bring your rib cage back. Finding this push without overly rounding in your upper half will help you find better balance in your breathing and bracing, and allow for the desired relative changes to happen in your rib cage positioning. Watch out for your chest, neck, and upper abs to try and run the show here by keeping a slight lift in your sternum and collarbone as you gently push through your armpits and lift your abs directly back toward your spine. Your body is now intentionally positioned into an equal curve of lengthening throughout the entire back side, and is compressed on the front side. Once in this position, use the inhale to further lengthen the restricted areas from the inside out, and take up the slack on your exhale as you connect to your deep core. Repeat for 3-5 breaths. After working this counter-balance action, you should feel decreased tension in your body and an increased ease of “standing upright.” *If you’re feeling stuck, check out my videos on opening your posterior pelvis, and flared ribs or rounded shoulders. --------------- ⬇️ ⬇️ ⬇️ ---------------⁣ 👩🏻🏫 Check out our CEU courses for Health and Fitness Professionals: 👩🏻💻 PCES - Pregnancy & Postpartum Corrective Exercise Specialist www.coreexercisesolutions.com/pces 👩🏻💻 Pelvis Pro www.coreexercisesolutions.com/pelvis-pro ----- 00:00 Intro 00:59 Using Exercises to Counteract Pregnancy Posture 01:48 Hands and Knees with Hamstrings 05:04 What Should You Feel? ⁣⁣