By Dr. Nichelle Gurule DC, Webster Certified, Postpartum Prenatal Specialist
Anyone who works with me as a patient or fitness client, knows I am a stickler about how my prenatal and postpartum mamas lay down and how they sit up. This is because it is an unnecessary stressor on the abdominal wall. These movements are commonly called a sit up or jackknife when sitting up and a rollback when laying down. It is equally important to modify how you sit up as it is how you lay down.
Cues for transverse engagement:
Hip Wire: Imagine a wire connecting your two front hip bones (the ASISs) and trying to pull that wire together to reach the middle of your body.
Close the book: Imagine your pelvis is an open book and the two front hip bones (the ASISs) are the end covers. Pretend like you are closing both covers together.
How to lay down from sitting up:
- Activate your transverse muscle. Bend both legs to the side.
- Bring both arms to your side and allow them to slowly lower your upper body down.
- Drop your head to the ground and roll to your back.
How to sit up from lying down:
- Activate your transverse muscle. Bend one leg at a time.
- Without lifting your head, roll to your side.
- Use one arm to raise yourself up into a seated position.
As a general rule, I tell patients and clients to get use to this way of laying down and sitting up until after they have completely healed their abdominal wall after their last baby!
-Health Through Movement-
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