Daniela Knaan
UX/UI Designer at - AdobeHey beautiful!
Are you feeling like you’re carrying the weight of the world on your shoulders? Do you feel tight in your shoulders and ribs, maybe even breathless? Well, fear not, you might be surprised how yoga can help you!
We’re talking about prenatal yoga, the magical elixir for those pesky upper body aches and pains that come with growing a tiny human inside you.
In this blog post, we’re going to explore how it can work wonders for your upper body woes. From soothing stretches to empowering strength-building exercises, we’ve got all the tools you need to bid farewell to those pregnancy pains and hello to a blissful, tension-free existence.
Let’s dive in!
Why do we feel tightness in the upper body during pregnancy?
During pregnancy, many physiological changes occur in the body to accommodate the growing fetus and prepare for childbirth. Some of these changes can contribute to tightness in the upper body and pain in the shoulders:
- Hormonal Changes: Your body releases pregnancy hormones such as relaxin and progesterone to relax the ligaments and joints in preparation for childbirth. While this is essential for the birth, it can also lead to increased laxity and instability in the joints, including those in the upper body. This can result in tightness and discomfort, particularly in your shoulders and upper back.
- Changes in Posture: As your baby grows, your body’s center of gravity shifts forward, causing the spine to curve more in your lower back (lumbar lordosis) and your shoulders to round forward. This altered posture can strain your upper back and shoulders, leading to tension and pain.
- Increased Breast Size: You may experience an increase in breast size and weight as a result of hormonal changes and preparation for breastfeeding. The added weight in the chest area can pull the shoulders forward and downward, further exacerbating poor posture and contributing to shoulder pain and tightness.
- Stress and Tension: Pregnancy can be a physically and emotionally demanding time, and the body may respond to stress by tensing up the muscles, particularly in areas prone to holding tension such as the shoulders and neck. Additionally, hormonal fluctuations can affect mood and emotional well-being, leading to increased muscle tension and discomfort.
- Decreased Physical Activity: Maybe you find yourself less physically active during pregnancy due to fatigue, discomfort, or medical advice. Reduced physical activity can lead to muscle stiffness and weakness, particularly in the upper body, which can contribute to feelings of tightness and discomfort.
The spiritual reason for shoulder pain…
Giving birth and becoming a mom brings huge responsibility. Spiritually, the shoulders are the place in our body where we literally feel when we”bear too much weight” as in large responsibility. This can happen before or after childbirth, where the above reasons only enhance the chances, or in other mentally challenging periods in our lives. Don`t hesitate to talk about your feelings, and most importantly, do not be ashamed of asking for help! To people who love you and to whom you are important, it is nice to feel needed, and makes it a lot easier when you express your needs!
Why are strength and mobility in the shoulders and arms important?
Having strong arms and shoulders, especially during and after pregnancy, is crucial for several reasons!
First and foremost, strong arms and shoulders support good posture, which can alleviate common discomforts like back pain and prevent spinal injuries. Additionally, maintaining arm and shoulder strength enables you to lift and hold your baby safely and comfortably, reducing the risk of strain or injury.
Whether it’s lifting your baby out of a crib, carrying them for extended periods, or maneuvering during diaper changes, strong arms and shoulders provide the necessary support. Moreover, as babies grow and become more active, you will need sufficient upper body strength to keep up with their energetic movements and activities.
By incorporating exercises that target the arms and shoulders into your routine, you can enhance their overall physical well-being and enjoy a more confident and pain-free parenting experience.
How can I work on my upper body?
1. Resistance Training: Incorporate exercises using resistance bands, dumbbells, or bodyweight to target the muscles of the arms, shoulders, and upper back.
2. Swimming: Engage in swimming or water aerobics, which provide gentle resistance and support for the joints while effectively working the upper body muscles.
3. Prenatal Yoga: Participate in prenatal yoga classes that focus on poses specifically designed to strengthen and stretch the muscles of the arms, shoulders, and upper back.
4. Pilates: Attend prenatal Pilates sessions, which emphasize core strength and stability while also incorporating exercises for the upper body.
5. Walking: Regular walking can also help improve upper body strength when combined with light hand weights or resistance bands for added challenge.
6. Prenatal Yoga: Participate in prenatal yoga classes that focus on poses specifically designed to strengthen and stretch the muscles of the arms, shoulders, and upper back.
How Yoga Can Provide Strength and Mobility for the Upper Body:
– Muscle Activation: Yoga poses engage the muscles of the arms, shoulders, and upper back, helping to build strength and endurance over time.
– Functional Movement: Yoga incorporates functional movement patterns that mimic daily activities, such as reaching, lifting, and carrying, which enhances overall upper body strength and mobility.
– Flexibility: Yoga promotes flexibility through stretching and lengthening the muscles, reducing stiffness and increasing range of motion in the upper body.
– Balance: Many yoga poses require balance and stability, which strengthen the smaller stabilizing muscles of the arms and shoulders, contributing to overall upper body strength.
– Mind-Body Connection: Yoga cultivates a strong mind-body connection, allowing you to tune into your body’s needs and safely challenge yourself to build strength and mobility gradually.
Enjoy this Yoga flow for upper body strength and mobility!
Enough talking! Get your mat and comfi clothes and start now!
Final Words
Keeping your body strong and mobile does not take much of your time! Always remember, moving for 10-15 minutes a few times a week can already make a huge difference! Your body will thank you!
