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