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22 Weeks Pregnant: Body Work and Self-Care

“I nourish my body with the support and healing of others.”

Keeping your pelvis aligned will enhance your comfort as your uterus grows larger. When your body is aligned during pregnancy, the baby has more room to get into an optimal position for birth. You can find activities to do yourself on our website, like our recommended Daily Activities. We also support a growing awareness among providers. Professionals trained in prenatal body work can help align the pelvis and relieve discomforts. Plus, body work often feels good!

Here’s a basic look at body work recommended by Spinning Babies:

Massage

Prenatal massage can be relaxing and beneficial for hormonal function and relief of pregnancy discomforts, and as a result, you can get better sleep. But, “prenatal massage” is not designed to improve fetal position. Therapeutic massage techniques can help improve the baby’s position with a bit of know how.

Chiropractic

Spinal and pelvic adjustments can reduce or resolve pregnancy discomforts such as back pain, hip pain, sciatica, and heartburn. Chiropractic helps with optimal fetal positioning by helping the pelvis to be symmetrical. This, in turn, helps the uterus to be more symmetrical. Bring this list to the chiropractor and ask for adjustments of:

  • The sacrum, both vertically (SI joints) and horizontally (for a buckled sacrum).
  • The sacrotuberous ligament (Logan Basic).
  • The symphysis pubis.
  • The neck.

Acupuncture

Acupunture helps set the tone for a healthy labor, birth, and postpartum recovery. It also helps relieve nausea, anxiety, insomnia, and more. For the baby who is breech, acupuncture can be quite effective for helping a breech to turn, compared to waiting to see if a baby will turn head down on its own.
Acupuncture uses extremely thin needles. Sometimes you feel them, and many times you don’t. If the price tag feels limiting to you, search for community acupuncture.

Craniosacral therapy (CST)

CST is deeply relaxing and dramatically effective. It helps the pregnant person, as well as newborns. This gentle, hands-on technique releases restrictions in the body’s fascia—a thick, connective tissue layer encompassing your organs, bones, and muscles. When those restrictions are released, normal movement is restored to the fascia, which can relieve back pain, nausea, and headaches. During pregnancy, CST is wonderful for balancing the fascia of the uterus and pelvis. The practitioner uses a light touch no more than the weight of a nickel.

Spinning Babies Activity of the Week

The Rebozo—a long, woven scarf created by women in Mexico—is used in a technique called Manteada to help relax the pregnant person and create space for baby.

With a trusted partner, you can learn the gentle sifting or rhythmic jiggle of “Manteada”—the Spanish name of the technique. Practice at home.

Specifically, Manteada helps:

  • Relax tight uterine ligaments and abdominal muscles.
  • A baby rotate in pregnancy or labor more easily.
  • A birthing person relax into their labor.

You can practice daily for 3-5 minutes throughout your pregnancy. Be gentle or moderate. Do not try to force the baby into or out of any position. Trust the process.

Historically, the beautiful tradition of the rebozo is handed down from mother to daughter, and midwife to midwife. The many uses of the rebozo include carrying a baby, relaxing and repositioning the birthing person, carrying groceries, and most especially, ceremonies for important passages of women’s lives.

You can purchase this versatile Traditional Rebozo from our online store.

Your Baby This Week

Baby now weighs around one pound and measures about 11 inches long. Tooth buds are developing beneath the gums, while the lips and eyebrows are more distinct in appearance.

You This Week

You’ve likely noticed a normal increase in vaginal discharge. You may also notice changes in your breasts, like larger, darker nipples and areolas, and more noticeable veins and bumps on your areolas. Embrace these changes as part of your healthy pregnancy!

Weekly Affirmation

Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself each day throughout the next week. Fill yourself with breath and feel the joy:

 

“I nourish my body with the support and healing of others.”
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