You may have been told that twisting throughout pregnancy is dangerous, and to avoid twists once you find out you are pregnant. However, this couldn’t be further from the truth! We need to twist for optimal spine function and to support our core and pelvic health.
Now, what we may want to avoid is deep abdominal compression that may accompany some twisting motions or postures. But we definitely want thoracic rotation when we twist!
Let’s explore some ways to stay safe while we rotate and twist throughout our pregnancy!
3 Tips for Twisting and Rotating Safely Throughout Pregnancy
The thoracic spine is meant to move in three directions:
- Front to Back, with flexion and extension in the sagittal plane
- Lateral or side bending in the frontal plane
- Rotationally in the transverse plane
If we omit one of the planes of motion our thoracic spine is meant to function in, it could inhibit our core and pelvic floor function!
But how??
Remember, the body is connected; nothing works in isolation. If we have restrictions somewhere in the body, another part of the body will compensate so we can still achieve movement.
If the thoracic spine is restricted, it could affect how well we can expand in the lungs, which could affect how our diaphragm can function.
The diaphragm is the roof of our core and influences the pressure system within our abdominal cavity. So, if the diaphragm is not moving well due to thoracic mobility issues, it can affect how our core and pelvic floor are functioning!
This all means that twisting and rotating in the thoracic spine is important not only for our spinal function, but for our core and pelvic floor function! Let’s break down three ways to stay safe as you twist for function throughout pregnancy!
1) Make Space for the Belly: Avoid Deep Abdominal Compression with Twists
One thing that may make twists uncomfortable, and potentially less optimal for you, is if you are twisting and finding a deep compression in the abdomen.
These postures that emphasize deep abdominal twists are sometimes found in those “detox” yoga classes.
Taking yoga classes with instructors that are experienced with prenatal clients or taking one of our prenatal on-demand yoga classes, is a good way to ensure that the postures in a yoga class will be safe for your pregnancy.
If you feel that your belly is pushing into your thigh too much, ease off the twist! If you feel that you are also flexing in the spine to find rotation, it may be compressing the abdomen.
When twisting, we also need to avoid going to extremes. This is important for stretching in general throughout pregnancy. We have extra laxity, that may make it easier to stretch more than normal, so we want to avoid going to extremes to prevent injury!
2) Focus on Thoracic Rotation
When twisting, our goal is to find rotation in the thoracic spine or the upper back! If we direct our efforts to our upper back, it helps us avoid abdominal twisting and compression. Finding postures that “lock up” the low back, can help prevent twisting in the lower spine.
Movements like sitting to the heel (either one or both legs, such as the adductor rock back) or coming into a deep squat, can lock up the low back and focus the rotation in the thoracic spine.
3) Move more upright with rotations!
If you feel that belly is still hitting your thighs with you try to find thoracic rotation, we may need to get more upright! when we are more upright, we can usually rotate more easily without hitting our legs.
The thoracic rotation mobility with PVC rotations is a great way to do this! When you rotate towards one direction, you are straightening that leg which moves it away from the belly!
Watch the video below for a breakdown!
Twists are NECESSARY during Pregnancy... But in the Thoracic Spine!
We need to rotate in the thoracic spine for optimal spinal function, to support how the diaphragm can move, which supports our core and pelvic floor function!
We do want to avoid deep abdominal compression with our twists, which can be more uncomfortable than anything else. If you can, avoid going to extremes with rotation, as well!
Focus your rotation on the upper back and move to more upright positions to make space for the belly.
Learn more about the importance of thoracic rotation and mobility in our upcoming webinar!