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Core Muscles during Pregnancy Physical Therapy

core muscles physical therapy, postpartum, female bird dog

Your core is more than just your abdominal muscles!

Your deep core muscles are more than just your abs. It consists of your diaphragm, an abdominal muscle called your transverse abdominis, the pelvic floor muscles, and a muscle in your low back called the multifidus. These muscles work in harmony to provide stability through your midline. Without this, the muscles of your core are unable to transfer force appropriately through your arms and legs. We call this “proximal stability before distal mobility.” 

During pregnancy, the length and function of these muscles are temporarily impacted to make room for baby and the increase in pressure throughout our abdomen. As a result, we need to learn different strategies, including breath work, to help manage the pressure in our abdomen. 

Bird Dog Exercise for Pregnancy Physical Therapy

The bird dog is an example of an exercise that can be performed throughout pregnancy to help target your deep core. Inhale at rest, exhale and lift your opposite arm and leg.

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Dr. Kelly Yates explains: I recently used the bird dog exercise with a patient in her third trimester of pregnancy. Her goal was to feel more connected to her core to help prepare her for the postpartum phase. This exercise provided her:

  • relief from the weight of the baby
  • improved activation of her abdominals and a stabilizing muscle in her low back called the multifidus
  • coordination of breath work and movement

She was instructed to inhale at rest, exhale and lift her opposite arm and leg while keeping her back still. In doing so, we got her diaphragm and pelvic floor muscles functioning together.

Our Services for Postpartum Physical Therapy

Rehab 2 Perform Physical Therapy has added Pregnancy & Postpartum Physical Therapy to their elite services.   This addition will help moms, and soon to be mothers, navigate the challenges of a changing body and the choices surrounding physical activity and fitness during the pregnancy and postpartum period.

With a progressive and comprehensive approach their team of experts will assist in making informed decisions that takes into consideration the individuals needs and situation as they continue, and return to, physical activity and fitness.

To learn more about these services and to schedule an appointment visit here

Rehab 2 Perform specializes in preventing risk to re-injury and empowering you with the tools to stay active. We serve the AnnapolisBethesdaColumbiaFrederickGambrillsGermantown and Mt. Airy areas in Maryland, and coming soon to Virginia in the Tysons Corner District! Contact us today at 1(301) 798- 4838 or schedule an appointment by visiting us here today. 

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