• Nesve Yayalar

Mobility of shoulder blades (scapula) and correct alignment of scapula are important for the shoulder joint stability, injury prevention and overall healthy shoulders, such as rotator cuff injuries, shoulder impingement, labral injuries. If you do weight lifting, playing sports like tennis, golf...etc., you want to keep your foundation strong- your shoulder stabilizers (external shoulder rotators and midback muscles) to prevent injuries.

On all fours, keep wrist under shoulder. Bring shoulder blades together and down, toward spine, and separate shoulder blades away from each other. Repeat 5-10 times, slowly.

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  • Nesve Yayalar

Updated: Jun 7, 2020

Lateral abdominal breathing to strengthen the deep abdominal muscles during pregnancy and postpartum to prevent diastasis recti, urinary incontinence, pelvic pain, promote easy labor and delivery, and decrease the likelihood of postpartum depression. * Lie down on your side, place a pilates ball or a cushion under your ribcage. * Breathe deeply into your nose as you expand your ribcage laterally and hold 3 seconds. * Breathe out to your mouth for 3 seconds using your deep abdominal and pelvic floor muscles. * Repeat for 10 breathing cycles. #prenatalcore #corestability #postpartumrecovery #posture #greatanatomyfitness #physicaltherapy #exercisetherapy #pilates #lowbackpain #deepbreathing #deepcoremuscles #diastasisrecti #pelvicpain #pregnancy #fitmom #pelvicfloormuscles

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  • Nesve Yayalar

Benefits of diaphragmatic breathing during pregnancy:

* Strengthen your core muscles (deep abdominal muscles, diaphragm, pelvic floor and deep back muscles).

* Prepare you for labor and delivery as it increases body's stamina

* It prevents formation of diastasis recti (separation of abdominal muscles)

* Decreases blood pressure

* Increases body-mind awareness

* Stimulates parasympathetic nervous system (vagus nerve- the longest cranial nerve initiates body's relaxation response

Practice diaphragmatic breathing in "Bridge Pose"

* Place a beach ball or folded pillow between your thighs

* Raise your buttocks off the floor and hold the position using your buttock muscles and deep core muscles

* Inhale as deep as you can into your nose, expanding your ribcage laterally, relaxing the abdominal and pelvic floor muscles. Visualize your breath traveling both sides of your ribcage, down, up and back of you body.

* Exhale as slow and controlled as you can out from your mouth, using the deep layer of abdominal and pelvic floor muscles. Notice the ribcage shrinks gradually.

* During this exercise, your neck and upper body remain relaxed.

* Watch the video before you practice.

#prenatalexercise #corestrengthduringpregnancy #prenatalcore #diastasisrecti #diaphragm #vagusnerve #diaphragmaticbreathing #bridgepose #yoga #greatanatomyfitness

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