_______________________________________________________

Physical Wellness Pt II

5 Ways to Twist Your Pelvis

_______________________________________________________

In my last post Physical Wellness and Your Pregnancy, I explained how a change in the position of the bones of the pelvis alters ligament, muscular and facsia tension of the pelvic girdle and the shape and tension of the uterus. The term used to explain the change in position, function and neurology of a joint complex is subluxation.

A subluxation of the pelvis can alter the pelvic inlet, outlet, alter muscular firing patterns, muscular strength and compromise the growing baby’s position. Nearly every expectant mother will have a subluxated pelvis. This is due to day to day habits that alter our posture and strain our joints and their higher susceptibility to changes due to ligament laxity.

These 5 habits must be avoided to reduce tension, and support the corrected pelvis after chiropractic adjustment.

1.     Sit crossed legged. Of course this becomes harder as your baby grows, but as a general rule of thumb, crossed legs (or ankles) are not good for anyone!

2.     Sleep on your tummy. A tummy sleeping position is a pet hate for physiotherapists, osteopaths and chiropractors alike. Not only is it 6-8hrs of full neck rotation, you will tend to hike one leg up and flare it out. Placing a huge amount of stress on the hips and pelvis. Similarly if you sleep on your side with one leg bent up, you too will cause significant pelvic imbalance.

3.     Driving in a poorly centred position. Have you taken the time to notice if you actually sit right in the centre of your car seat? Most people are in such a rush they do not notice they are sitting slightly to one side. Car seats are bucket seats, they rise at the sides. Sitting off centred will tilt your pelvis and your lumbar spine. For men, sitting with the wallet in the back pocket is a big no-no.

4.     Lying on the couch. I can hear the groans now! But unfortunately the couch is the easiest way to upset you hips as it loads your spine and pelvis with weight while stretching out the pelvis. In general sitting forward on the seat and leaning backward strains the ligaments from your sacrum (base of the spine) to your hips. If you lie on the couch, lie flat or on your side and as even as possible ie no twisting or pillows under your shoulders or back.  If you have a history of back problems and/or you are pregnant, a soft couch is not your friend.

5.     Lifting incorrectly. Lifting does not tend to subluxated you spine, but will exacerbate or injure the soft tissues of the pelvis and back. Most acute lower back injuries occur when you are picking up something small and light. This is because you are not bracing. You will anticipate a heavy item and brace accordingly. Picking up shoes while tidying the house is usually done while moving, quickly and without thought or preparation. If you have a subluxated pelvis, you are at a higher risk of injury due to altered biomechanics.

The key is to be mindful and balanced. Be mindful or your positions, activities and habits and ensure each of them are balanced and even. Take care of yourself!

Yours in health,

Dr Jacey Pryjma

Chiropractor

B.Sc Chiro. M. Chiro. CACCP.

Jacey Pryjma (B.Sc Chiro, M.Chiro) is the founder of Well Kids, an inspiration, information and motivation source for families promoting a naturally bright future for children. Known as Dr Jacey to her paediatric clients, Jacey is board registered chiropractor from Macquarie University. She is certified in the Webster Technique and by the Academy of Chiropractic Family Practice and the Council on Chiropractic Pediatrics. Jacey can be contacted via email jacey@wellkids.com.au.

___________________________________________________________________________________

Physical Wellness & Your Pregnancy

___________________________________________________________________________________

The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.

Thomas A. Edison
US inventor (1847 - 1931)

Except for the first year of life, there is no time the body will go through such a major physical transformation than during pregnancy. Before children, the woman’s body is familiar, has a known centre of gravity, its needs and wants are understood and can be taken care of easily and without much extra thought. She then becomes pregnant.

The body undergoes nine months of physical, chemical and emotional change. True wellness comes from the harmony of a physically well body and mind and excellent nutritional support. All three areas dynamically influence the other and no two days are the same. With a body ever changing, women want to know; how do I care for both me and my baby?

Taking care of the physical wellness of the mother is essential during pregnancy. The baby’s position and growth depends on the uterus and other soft and bony tissues of the mother’s pelvis. As a baby grows their weight shifts a mother’s centre of gravity forward, causing her to lean back and alter the way she holds her posture. Her movement pattern changes, her steps become wider set and shorter and in many cases the head then translates forward to compensate for the posterior shift of the body. With the addition of ligament relaxing hormones many mothers will likely experience pain, particularly in the lower back, shoulder and neck.

There are three things a pregnant woman can do to promote physical wellness. Exercise, stretch and receive manual therapy. Aerobic exercise during pregnancy helps to reduce blood pressure and maintain an ideal body weight. Women who exercise will generally have a shorter labour time and an easier birth. Commonly they will feel better and have fewer aches and pains. A pregnant mother can walk, cycle (stationary bike), swim and do water aerobics. Yoga is very popular during pregnancy. Daily stretches are very important to maintain balance within the body. Yoga not only provides stretches and aids to maintain muscle tone; it relaxes and calms the body.

Manual therapy can come in many forms. The most popular are massage, acupuncture, chiropractic and physiotherapy. Many people do not realise the importance of receiving care to maintain physical wellness. A growing child needs adequate space, movement and tension for growth and correct foetal positioning and to support a safer birth.

Chiropractic care is becoming ever more popular. It is a safe and effective way to take care of the body throughout pregnancy. However, it is generally unknown why a woman should be checked. The pelvis is made up of the sacrum (the base of the spine), and the bones of the hips. The baby grows within the uterus, a snug sack that hangs from the pelvis via ligaments at the back, front and sides. A change in the position of the bones of the pelvis alters the uterus ligament tension and therefore changes the shape and tension within the uterus. Chiropractic creates balance by adjusting the pelvic bony structures and removes tension in the round ligaments that support the uterus. This restores balance and optimal room for baby to grow and reach optimal position ready for birth.

Physical wellness is not achieved by luck. It is a combination of daily practices, awareness of the human frame and supporting the body’s natural progression through to child birth and beyond.

Yours in health,

Dr Jacey Pryjma

Chiropractor

B.Sc Chiro. M. Chiro. CACCP.

Jacey Pryjma (B.Sc Chiro, M.Chiro) is the founder of Well Kids, an inspiration, information and motivation source for families promoting a naturally bright future for children. Known as Dr Jacey to her paediatric clients, Jacey is board registered chiropractor from Macquarie University. She is certified in the Webster Technique and by the Academy of Chiropractic Family Practice and the Council on Chiropractic Pediatrics. Jacey can be contacted via email jacey@wellkids.com.au.