00:00birth whether or not with epidural without epidural or even somebody with a c-section
00:04this could also be really helpful for somebody who is intending to go in through vaginal birth
00:08and for whatever reason has to go into a c-section without having that being planned out already
00:14that will definitely help bring down the stress number five massage therapy as a physical
00:19therapist i had a lot of questions about whether or not by pregnant patients not pregnant patients
00:24should i be doing massage and my answer is always yes it's not just the physical portion of it it's
00:29the mental portion of it do what you need to do to create more mobility create space create time for
00:37yourself to help relax bring up that oxytocin and get muscles to relax number six knowing when to
00:43modify as the pregnancy progresses there's a lot more demands on your abdomen so you'll notice that
00:48we have to modify how we do simple things in life how do we get out of bed how do
00:52we get out of a
00:53chair how do we get out of the car how are we squatting down to the ground how are we
00:57picking
00:57up our other kids how are we you know walking we need to know when to modify and physical therapy
01:04public pt will help you create those boundaries and give you alternative methods and modifications on how
01:11to modify this not only includes just your normal activities of daily life but let's just say you want
01:16to exercise and you had a specific exercise routine we can guide you on how to make modifications to
01:22those exercises so that you're still being productive while protecting your body and number
01:25seven and i think as a pelvic pt one of the most important things is how to avoid diastasis a
01:32diastasis recti is a separation between that white line between the two six-pack muscles where you
01:38sometimes can see that coning pretty much every person every woman who is in their third trimester
01:43will have some form of a diastasis you may see it in the form of coning postpartum you might see
01:49it in
01:49the form of sinking down but there's a softness to it and it's really important to manage that
01:54diastasis because it is a reflection of how we've been managing intra-abdominal pressures and how we've
02:01been using our deep abdominal muscles to help create stability for our own bodies and for the baby
02:07there are certain movements that can make it more apparent this is why we are told not to do sit
02:12-ups
02:13as our pregnancy progresses because if not done correctly then the coning can start occurring and we
02:18just make that diastasis a little worse every time we do it if we're not doing it correctly again
02:23this brings me to my earlier point about modifying exercises to ensure that we're not creating more
02:28of a diastasis and ensuring that we are using our deep core muscles when in doubt if we ever feel
02:33like
02:34you're not really sure what's going on you're not sure if you're doing it right i even do that all
02:38the
02:38time i'm still asking my colleagues on whether or not i'm activating my deep core properly if you're
02:43having any doubts about what you're doing if you want to be a little bit more educated i highly recommend
02:48seeing a pelvic floor physical therapist or doula let us know what kind of prep that you've been
02:52doing for your birth and what's helped you and what hasn't helped you and then share this with your
02:56friends family anybody who's looking to get pregnant or
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