By: Gina Conley, B.S. Exercise Science and Certified Birth Doula
The Muscles that Support the Pelvis
What if I told you that you could exercise to prepare your body for labor, and that helping your baby find an optimal position for birth begins during pregnancy? If we understand what muscles support the pelvis and influence it’s movement, we can ensure that we focus our fitness programming on ensuring these muscles are balanced.
Baby’s will go where there is space, as fetal positions are not random. If the muscles on one side of the pelvis are tighter or overlengthened compared to the other side, it influences the shape of the pelvis, and can change the shape of the space available for the baby.
Let’s focus on the upper body musculature that supports the pelvis and influences it’s movement.
The top of the pelvis is supported by the rectus abdominis (six pack abs) and erector spinae (muscles along the spine). These muscles influence pelvic movement in an anterior and posterior pelvic tilt (arching in the low back and tucking the butt under). If the abs are tight, it pulls the pelvis posterior (tuck under). If the back is tight, it pulls the pelvis anterior (arch in the low back). If either of those occurs, it usually means the opposite side has been overlengthened and is weaker.
However, we need to minimize spinal flexion and extension during pregnancy (arching/rounding in the back) to help decrease the aggravation/damage to the linea alba. Lots of spinal flexion and extension may make diastasis worse during pregnancy and harder to heal in the postpartum.
So how can we strengthen either side without moving? We focus on isometric movements, or movements where muscles are activated in a stationary position (think a plank).
Examples
Deadlifts, or hinge focused movements, will target the erector spinae without having to arch in the back. There are several variations for pregnancy, and we include these variations in our prenatal fitness programming that is offered both in person at our studio and online.
Bear Crawls will target the rectus abdominis without having to crunch in the abs. Maintaining the knees under the hips will decrease the intensity of the movement, and makes it more accessible during pregnancy and early postpartum. Eventually, you can progress towards a plank, but starting with a bear position can be just as beneficial.
In addition, we have the obliques and quadratus lumborum (QLs) that support the top of the pelvis on each side. There are two obliques on the left and right side of the top of the anterior pelvis (internal and external obliques) and there are two QLs on the left and right side of the top of the posterior pelvis.
The obliques cause spinal rotation and influence the rib cage movement, and the QLs contribute towards lateral flexion of the spine (side bending). These muscles can both be involved in both isometric, concentric, and eccentric movements throughout pregnancy. So, it is generally safe to do exercises that both involve movement and stationary holds.
We can still do uneven hip movements and core rotation during pregnancy and in the postpartum. These movements don’t tend to aggravate diastasis, and are generally safe to perform. Focusing on the lengthening and shortening of these muscles can help break up the monotony of isometric movements!
Examples
Pallof Press + Rotation, or rotational movements, will target the obliques. Depending on if you add an upward or downward rotation will determine if the external or internal obliques are used more, as each muscle runs in the opposite diagonal direction. We find that downward movements tend to fire the internal, while upward movements target the external.
One-Sided or Uneven Farmer Carries also target the QL but in a more isometric fashion. We want there to be little movement and the spine to maintain a neutral position as we walk with the weight.
All of these movements (and more) are included in our prenatal and postpartum fitness programming options, offered both in-person at our facility in Aberdeen NC or online. We focus our programming on meeting the demands of pregnancy by balancing the musculature of the pelvis so that we can create optimal space for our babies throughout pregnancy and in preparation for labor.