Resets for the Momma-to-be

Categories: Uncategorized Dec 26, 2013

If you've been following along with us, you may know that we truly believe that Original Strength (OS) is for everyone.

Today, we are reaching out to the ladies, more specifically, the momma-to-be.



I had my first child a little over a year ago.  While I can't say that I made all the 'right' choices while I was pregnant, I am able to say that I had a terrific pregnancy (even though I was seriously huge).  I worked and trained up until the very day I delivered my son, and hope to do that all over again with the next one.

A year later, I continue to play like a child, have enough energy to drive my family mad, ran a Tough Mudder on a whim (as in, I decided to do it the day of, without training for it), and am stronger than I have ever been before (even through a competitive volleyball career).  I owe this to Original Strength.

I've gotten quite a few questions on how a momma-to-be can implement Original Strength and we wanted to provide you with a little reset plan in which you can safely press reset while carrying a little one.

A few little factoids and pointers first...

1)  Pressing reset throughout your pregnancy is not only stimulating your vestibular system, but also your baby's vestibular system. (The Vestibular System is a made up of several structures in the inner ear which help keep you level with the horizon, or know if you're not.  It helps us keep our balance and coordinates info from the inner ear, eyes, muscles and joints, fingertips, and feet. The vestibular system also adjusts heart rate, blood pressure, limb position, nervous system arousal, and immune responses. )

2)  Your baby's vestibular system begins to function properly at just over 4 months.  Throughout the gestation period, the baby will constantly be privy to vestibular stimulation.   This stimulation increases the communication between the brain and helps to ensure that everything else is developing around and with, the vestibular system. This is important.

3) The vestibular system is one of our 8 senses.  It also impacts us (and our children) more than any of the others as it is used when we do just the basics; read, listen, speak, touch, balance, and move.  A dysfunctional vestibular system may also be linked to morning sickness and SIDS.

4) It's important for a momma-to-be to be well-balanced and tied through the center.  You need to be balanced and strong.  Not only will you feel more confident and comfortable moving and going through your pregnancy, but it should also greatly help your labor and delivery as well as your recovery.

5) Make sure that when you are doing your resets, that you aren't moving into any painful positions.  These shouldn't hurt you and if you are considered a high-risk pregnancy, you should ask your doctor if these are appropriate for you to try.

 

Moving on, here is a short reset plan to implement daily:

1) Rock x10-18 - Get on your hands and knees, tuck your toes underneath you (take off your shoes too), hold your head and chest big and proud, and then rock forward and back.  Do your best to keep your head and chest up the entire time, while also popping out your booty and giving yourself a slight curve in your lower back.  Keep those eyes open and look straight forward.  Go ahead and play with your foot and leg position and do what's comfortable for you.

2) Dead Bugs x20 - Lay on your back and put your arms and legs straight in the air.  Just relax your head on the ground.  Pull your tailbone up off of the floor like you are about to get your diaper changed (and ohhhh yes, you'll be changing plenty of those soon).  Next slowly lower your right leg to the floor while keeping your left leg straight up, and at the same time lower your left arm over your head to the floor and leave your right arm up.  Then bring them back to the center and switch sides.  This looks ridiculous and can be very challenging, but it is a great move and good way to work those deep, pelvic floor muscles.  ** If you are within the 3rd trimester, you will want to avoid laying on your back for extended periods of time to avoid putting too much pressure on a major vein that returns blood from your legs to your heart.  Check with your doctor. **

3) Baby Crawl 20-40 ft - Get back on those hands and knees, keep your head up, and start crawling like your little one will soon enough.  Make sure you keep your head up, drag your toes across the floor, and get your arms and legs moving contra-laterally (meaning right arm and left leg move at the same time in the same direction, and then left arm, right leg).

4) Breathe 20+ - Get into a comfortable position.  This might be snuggling with your favorite pregnant lady body pillow, laying on your back, sitting in a chair, cuddling with your partner, or waiting on the table at the doctor's office (not that comfortable, but you need to pass the time somehow, right?).  So, get in that position and then, just breathe.  Take nice, deep breaths that fill your belly up with air.  Watch and feel your belly moving up and down and make sure that you aren't puffing your chest in and out instead.  Fill your entire belly up with air and then let your breath overflow into your lungs and throat before exhaling.  This is a great way to relax, calm tense necks and shoulders, and is helpful during labor and delivery too!

Depending on how you feel, you can go through it all again, or just pick and choose.  I'll try to get a quick video up on these soon!

Again, don't move into pain and please consult with your OB/GYN.

Keep an eye out for more Mommy Reset Time with OS, soon!

If you have any mom specific questions, please send them my way at Dani@originalstrength.net.

 

 

 

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