How to properly get out of bed while pregnant
When pregnant, how do you keep your core safe when performing the simple task of getting out of bed? Let’s start by saying… roll it over baby!
Let me explain
When we sit up or wiggle our way over to one elbow, we end up putting a lot of unnecessary tension on our abdominal and pelvic floor muscles. Plus, it adds a lot of stress on our linea alba (the connective tissue sheath that holds our abdominal muscles together and allows them to expand as our baby bellies get bigger).
So if we instead, roll over to one side and bend our knees. Engaging our supporting transverse abdominal muscles (the large muscle that wraps up our core like a corset More Here) as we push ourselves to one elbow. Followed by swinging our legs off the bed- to sit up from there, we will provide the necessary support that our core and pelvic floor needs. This will avoid aggravating weaker and less stable tissues.
Start practicing this method of rolling out of bed the right way, early on in your pregnancy! Your core and pelvic floor will thank you as you get further along in your pregnancy and postpartum.
Check out this video:
For more on keeping your core and pelvic floor safe while pregnant:
Check out my Momma Pelvic Core Rehab Jump Start blog post, The Scoop on Posture During Pregnancy blog post or Diastasis Recti: What is it and what to do about it blog post.
