Deep Core Basics for A resilient Birth
The pregnant body goes through many changes, most of which it can absorb and respond to naturally.
But as any parent who has gone through the birthing process will tell you, the aches and pains of pregnancy are unavoidable, can come on suddenly, and be utterly debilitating at times.
The pregnant body expands into the world, and the layers of its tissues and bones reflect that expansion: the spine takes on more weight and starts to feel compressed; the womb grows upward into the diaphragm (ie, the breathing muscle), creating shortness of breath; the abdominals are stretched to their extreme, building up tension in the ribs and hips. The spine feels compressed and tight.
And that’s just the first chapter… Layer in the physical demands of child birth and parenting, and the list of pains and limitations grows steadily.
Childbirth is a marathon. It is a year-long venture with effects that are long-lasting.
Despite the common misconception, there is no “pre-pregnancy” body to obtain afterward.
As your body expands and then draws inward again, a new identity emerges. You are not only getting to know your baby — you're getting to know yourself, anew.
While your baby grows, your body is adjusting ever so cleverly to the needs of your child. How your body adjusts is dependent on the ways you’ve moved your body up to this point.
The shapes you regularly make or how much you've exposed yourself to endurance, strength, agility, and recovery will all have their effects on the ability of your tissue to expand as it needs. Likewise, these events will have an effect on your body’s ability to recover after childbirth.
These naturally-occurring symptoms aren’t life-threatening, but they are painful, and when ignored can get worse until becoming chronic. Most of these common ailments, when treated, can be shifted, so that you can feel alive and well and ready for the heavy lifting of parenthood.
A resilient deep core will allow more easeful movement throughout pregnancy and into the physical demands of parenting.
What Is The Deep Core?
The muscles of the deep core are the most important aspect of perinatal fitness. They are closest to the spine and internal organs, providing deep postural alignment and effortless strength.
While pregnant, the deep core muscles work together to counteract the pressures of an expanding abdomen.
They are the most affected part of the body, requiring enough elasticity to respond to a growing baby and enough tone to rebuild structural support, postpartum.
What and where is my Deep Core?!
The deep core is made up of a community of muscles: the breathing muscle, the pelvic floor, the deep abdominal layer called transverse abdominus and the deep spinal muscles call multifidi.
All of these layers work together to balance out the pressures surrounding your center of gravity (ie, your womb).
Conventional perinatal practices do not usually include an education on how best to support the deep core. Not even OBGYNs have a complete understanding of how important movement is to the pregnant and postpartum body.
This is where I come in. I love to share what I know about the body’s innate ability to recover through pregnancy, birth and the postpartum period.
As a holistic movement coach specializing in perinatal wellness, I believe the most empowering thing birthing parents can do is learn how to move in relationship to their body’s needs and desires.
This practice builds confidence, strength and resilience — preparing womb carriers for childbirth, while preparing their tissues for the recovery process ahead.
A resilient deep core will allow more easeful movement throughout pregnancy and into the physical demands of parenting.
How Can I Create A Resilient Deep Core?
In our work together, we identify where in the body the deep core structures are located, what they look like, and how they function in their ideal state.
We practice with a variety of fun movement explorations that help you become more aware of these structures as you move through space.
Ultimately, these movement practices stimulate a neuromuscular repatterning that coordinates all parts of the deep core in symbiotic relationship with one another.
When all parts of ourselves are in right relationship to one another, there is harmony in the body that provides resilient strength and vitality.
How Do I Get Started?
Let’s practice together…yes, right here. right now.
Let’s begin where we always begin — with the breath.
The breathing muscle, the diaphragm, is a pancake-shaped muscle that bisects the body at the level of the lower ribcage.
The outer edges connect to the inner surface of the bottom ribs.
Can you find them by placing your fingers there?
The center of the diaphragm moves up and down like a piston as air fills and empties the body. This, you won’t be able to touch but simply imagine.
Take a look at the image of the whole moving diaphragm below. (thank you, 3d-yoga.com)
Try this simple exercise called Diaphragmatic Breathing.
It will
calm your nervous system
relieve shortness of breath
massage the internal organs
oxygenate your blood
Position: Seated or standing
Area of Focus: Movement of ribs
Visualize: Diaphragm rising & falling
Part I:
1) Inhale through the nose, sending breath down through the torso
2) Exhale, the breath rises and is pushed out through the lips (imagine blowing up a balloon)
3) Repeat 5 times
Part II:
4) Hold ribcage on either side
5) Inhale, widen the ribs
6) Exhale, keep widening ribs as long as you can
7) Repeat 3-4 times
8) Breathe normally
Do you notice a difference in your normal breath after doing this?
Leave a comment below and tell me about it!
Wanna Learn More?
Take my FREE Deep Core master class and learn the exercises that will keep your core resilient throughout your pregnancy, birth, and postpartum phase.