A yoga flow to open your chest & midback during pregnancy by Dr. Hailey Jackson
The female body is truly amazing when it comes to growing and expanding to create life. But with these postural changes come compensations in other parts of the body.
Three specific changes I have noticed include thoracic kyphosis (hunched posture) due to more body mass in the front, forward head posture due to center of gravity changes, and hip external rotation to widen my base of support. I have also had a tendency to clench my glutes to stabilize. I am working on being more aware of that because I know the downstream effects that can cause.
Anyways, in an attempt to open up my thoracic spine, I’ve been doing a few yoga flows.
In no particular order:
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Cat-cow
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Thread the needle
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Open books
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Child’s pose to upward dog (flow through this one)
Two of these (1 & 4) focus more on thoracic flexion and extension, while the other two (2 & 3) focus more thoracic rotation.
These movements are good for both pregnancy and postpartum due to holding and feeding postures after birth.
You can find a video of these movements here.
For pregnancy related pain or wellness, we would love to help you! Call 903-962-2600 or email hello@txpelvichealth.com to schedule.
