::Guest Post:: Proper Breathing for Prenatal & Postpartum Health with ICT Muscle & Joint Clinic
Are you breathing the wrong way?? It sounds funny, but there are benefits to your pregnant and postpartum body from practicing proper breathing. Dr. Rachel Girrens from ICT Muscle & Joint Clinic is with us on the blog today to share her knowledge.
Proper Breathing for Prenatal & Postpartum Health: A Guest Post Authored by Dr. Rachel Girrens
Preparing Our Bodies for Birth
Most of us have heard by now that a certain world-wide sporting event is happening very soon. Thousands of athletes in many different sports, have trained countless hours to prepare for this life changing event. So, what does this have to do with prenatal/postpartum health and breathing?? Let me explain. Pregnancy should be treated as an athletic event, but instead most postpartum moms are checked on once at 6 weeks and released with very little direction on how to return to daily activities. For years, mothers have suffered in silence because they are embarrassed by the changes in their body or they don't believe that anything can be done to treat their symptoms.
What Can Proper Breathing Do For You?
Luckily, in recent years, a system of support has risen to the surface with the goal of helping women through this process. Don't get me wrong, having a child is innumerably positive but be aware: we can add more positives to that list such as: freedom from back or pelvic pain, returning to pre-baby physical activities, bladder control, and feeling strong again! This is where breathing comes into play: without this proper function, it is difficult to accomplish the above-mentioned list.
How it Helps
Tissues in the core are disrupted with pregnancy and will take time to heal. The more prepared you are before becoming pregnant, the quicker you will make progress afterward. Improper breathing patterns are the result of prolonged dysfunction. Like most things worthwhile, retraining a proper breathing pattern takes conscious effort. Breathing is vital for two main reasons, 1) we need oxygen to live, and 2) it involves our core, i.e. where we derive stability for all movements. Once you have the concept of correct breathing, your core will be able to better stabilize the lower back, pelvis, and hips; subsequently relieving you of your pain and/or incontinence.
How to Practice Proper Breathing
The main muscle of respiration is the diaphragm. It cannot work if you do not allow your belly to expand when breathing in. Think of your belly as a balloon or a kite. It is there to essentially 'catch' the contents of your abdomen when your lungs expand to receive oxygen. The easiest position to work on proper abdominal breathing is lying on your back with your lower legs resting on a chair or the couch. Once you are in this position, check that there is not an arch in your lower back and that your spine is resting on the floor. Place one hand over your belly button and the other on your chest. When you inhale, the lower hand should rise while the upper hand should not. This may be difficult at first, but stick with it! Your body and your baby will thank you for it.
About Dr. Rachel Girrens
Rachel Girrens is a chiropractor and co-owner of ICT Muscle & Joint Clinic, located near 21st Street and Rock Rd in Wichita, KS. She is enthusiastic about promoting correct movement patterns in moms and children so that they are able to live their lives more fully!
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