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Your Weekly Lesson

Prenatal Core Training, Week 3: Neutral Alignment

We are excited about the next stage of the program! You are now ready to start progressing your core preparation exercises and begin working on standing alignment. While the first few weeks focused on initial activation of your core, the upcoming weeks will gradually integrate your core strength into everything you do and give you some stretches to help you stay in optimal alignment. Remember: this is a journey. We all have good days and bad days, times when we get sick or our kids get sick. Life happens. Do not let yourself be discouraged by setbacks. Just start fresh each day and do your best to build and use your strength. It will absolutely worth it. There has been a ton of new information in these past few weeks. Try not to let yourself become overwhelmed. Take one day at a time. Prioritize your transverse holds in the midst of everything else because that will continue to build the strength you need. Keep in mind that the information on the neutral pelvis and rib cage and the stretches should give you better strategies for the alignment needed for core building. Find the stretches that are the most crucial for you, and focus on those. Add additional stretches when you are having difficulty maintaining neutral pelvis or rib cage. Every little change adds up. You can do this!

Focus of the Week: Neutral Alignment

The focus of Week three is understanding the importance of pelvis and rib cage alignment, and how it affects your overall core strength. You are aware of your body alignment and are becoming more connected to your core. But this week you will really start to feel how strong this muscle is becoming. The additional neutral pelvis and neutral rib cage training in standing is an important step in making the core stronger in everything you do. You should have the strength to use your active sitting posture more and more, and you will see how you can start really incorporating your new core strength into your daily life activities. The stretches will help eliminate compensation strategies as you begin building your core strength into more functional activities.

What To Expect This Week:

  • Some muscle soreness along the sides of your spine in your lower back.
  • Performing gentle stretches by lying on your back and pulling both knees to your chest with some belly breaths can relieve this.
  • Noticeable changes in your posture
  • New awareness of weakness during daily activities when you are using your body correctly. This will improve steadily.
  • Improvement of intestinal tract function and a decrease in constipationMore-automatic alignment in sitting and standing