Rest Smart; posture
Gravity-friendly maternal posture is the 2nd Principle of Spinning Babies. Here are some Rest Smart suggestions for pregnancy. These postures can also be used in labor. Think of your belly as a hammock and let the baby lie with his or her back settling into the hammock. Don't "tuck your tail." Pass the flashlight test.
Jean Sutton, co-author of Understanding and Teaching Optimal Foetal Positioning, recommends we sit with our:
* Knees lower than the level of our hips
* Belly lower than your hips
* Let your belly be a hammock for your baby.
* Let your lower back sway forward as you stand and walk
Sit on a kitchen chair - backwards!
Jean Sutton suggests the Swedish chair be put on rockers.
When using an exercise ball make sure your hips are not lower than your knees!
Keep a upright back by sitting on the front of your sitz bones not back on your sacrum.
Many women may need more than keeping good posture in pregnancy.
Katy Says on her Facebook called Aligned and Well
Katy Bowman is always catching us on phrases and words we use too loosely. She's got a lot to say and you may learn a lot from visiting www.AlignedandWell.com
"Rest Smart" in positions that let your baby's back settle in your "hammock."
While resting or while on bed rest, make a little pillow nest to lay nearly on your tummy. Pillows hold your weight off the baby. Use your breastfeeding pillow, curve your body pillow, or semi-inflate a swim doughnut to dip your belly in the "nest." It's so comfy.
Sometimes you may want to just lay on either side. One hip is directly over the other, like a right angle. Don't lean back, at least not for long. Leaning back without support can give you a muscle cramp. Change sides frequently for comfort and to help the uterus be a little more symmetrical.
Which side should I sleep on?
Going to sleep and/or waking on your left side seems to protect the well being of baby. You have little control of which side you wake up on. You can learn to go to sleep on your left side. Then you will have met the "and/or" going to sleep or waking on your left that was found to protect against unexplained still birth (in a New Zealand study).
If your care provider asks you to avoid a position, ask them why. It may be that monitoring of the baby's heartbeat or your blood pressure shows that a particular position is not good for you at that time.
Changing positions may be good for the baby in general. Getting up to go to the bathroom one or more times a night seems to be protective of baby's well being, as noticed by the same New Zealand researcher's mentioned above.
Posture in pregnancy
From Christine Kent, RN "..How our spine is, is primary, but how the abdominal wall is, is equally primary. We're a whole tension-compression system. The whole thing works in harmony. There are really no parts in this system; it is a whole.
The "L" shaped abdominal wall wrapping underneath the body and holding the organs up above is a major part of the female pelvic organ support system.
So yes, our work is all about what I'm calling the natural shape of the female spine. And we come to that through posture. Exercise is fabulous, but its how we hold our body, as much as we can, throught the course of the day....It becomes unconscious, pulling into this shape that we've trained ourselves to be in. It becomes effortless, and ultimately supportive of our abdominal and pelvic organs."
Sit on a Swedish chair or exercise ball for a straight back. Let the abdomen become the hammock for the baby.
Elbows and knees are at a 45 degree angle and wrists float above the keyboard.
A ball helps your hip keep moving. Get up and move around frequently.
In the car
If you are sitting in a car, please do not sit up on a cushion. That would be dangerous if you were to need to stop suddenly. You can sit on a small phyiology ball, such as a slo-mo ball in which only ONE PUFF of air is in the ball and then the plug is replaced. Put it between your tuberosities so that your tuberosities touch the car seat but the ball is between them. Now you have dynamic motion for the car. You will have less pain.
When you get in and out of the car, keep your knees and ankles CLOSE together. Swivel your hips to get your feet in and out of the car together. This will help prevent SI joint pain.
A co-venture video experience with Spinning Babies and Blooma Yoga! Coming Soon!
Spinning Babies; Daily Essentials For Pregnancy Video.
Together Sarah Longacre, international prenatal yoga instructor and birth doula, and Gail Tully, yours truly, created a unique instructional video for flexibility and comfort in pregnancy and to support better fetal positioning in time for birth.
Here are daily activities for stretching and balancing a pregnant body. Start early in pregnancy to prepare to make the most space for baby's best birth position and the most ease for mother's opening during the birth process.
We begin the program for women of average flexibility (or just plain stiff to start with) and beginner tips. But soon, you'll be ready to move freely! That's when Sarah brings the stretches all together into her easy to follow, playful, sensual, and flowing "Blooma Style" daily routine.
Sarah's "dance of opening," moves joints and ligaments to come alive under the delightful melody and percussions of Carin Vagle. This isn't about core strength; its about freedom of movement and creating space in the body.
Sarah plays along with Gail's little game of "Flashlight" to show pregnant women how to evaluate their own posture and positions. Smart Maternal Positioning helps baby snuggle their backs into the front of the womb for Optimal Fetal Positioning.
The Daily Essentials For Pregnancy includes tips for using Maternal Positioning around the house. Actual scenes in the bedroom, living room -and even the bathroom- gives practical instruction like no other video. You will be sleeping more comfortably immediately when using these tips. Within a week or two many pregnancy discomforts of the pelvis and lower back may be reduced when all these nurturing techniques are integrated into your daily lifestyle. Spinning Babies and Blooma Yoga-- a natural collaborative!
Spinning Babies Childbirth Preparation Class.
Soon pregnant parents around the world can take a Spinning Babies class from their own monitor! Join six couples as they learn the reason why Spinning Babies works and how it can enhance your labor and birth.
See techniques to do daily or weekly. Actual, real consultations with two couples right at our class location, one with a breech baby (head up) and one with a baby in a transverse lie (lying sideways).
Couples do the techniques together and show you how to do these at home.
Used alone or with the Daily Essentials, Spinning Babies Childbirth Preparation Class goes beyond the basics. Simple props show complex concepts sweetly. Little-known anatomy is linked to childbirth and the role of fetal positioning.
The section on labor discusses two labor patterns- the one "promised" in other books and the unexpected one associated with the posterior labor. Learn the common causes of long labor and techniques to help baby through the pelvis.
Be empowered; be prepared. After using this video throughout your pregnancy, while we can't promise, of course, you may not need the tips for labor progress. You can use that knowledge to help your neighbor. This video is all Spinning Babies.
Blooma Yoga Prenatal Yoga for AM and PM.
Warm up in the morning and cool down in the evening in two 30-minute sequences. Sarah Longacre shares her own blossoming pregnancy, Blooma style, to the exquisite music of Carin Vagle. Sarah's affirmations will carry you through labor with emotional strength and encouragement. Play this video when the others become too basic and you just want to dance and have fun. Wait, dance? Isn't this yoga? With Blooma and Carin Vagle, your spirit won't know the difference. Soar to greater freedom of movement. Bring your hormones into harmony with the day. Begin your day with serious play. Cool down at night with a sleep enhancing stretch before bed. This video is all Blooma!
Sarah's video is ready for you now! Get Blooma's AM/PM Yoga here
All three videos are professionally produced by Melissa Koch of Grey Duck Productions, with stills by Tanya Villano Photography, each of these three videos are dynamic on their own. Together they will enhance your pregnancy and labor experience with fun and empowerment in the most practical manner. Feel hope for your birth abilities, this is support for your journey. Gain the confidence and flexibility to fully bloom. I believe these videos carry the potential to bring your best birth dreams into the gentle reality.
Compassionately priced. Estimated Due Date for Daily Essentials March 2014; for Spinning Babies Parent Class, Fall 2014.