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What if we worked on everyday transitions? How to sit, get up, go from sitting to standing? It sounds harmless, but the further the pregnancy progresses, the more complicated it is. We must protect our abdominals, especially the “straight abdominals” which will lengthen and gain 15 cm during the last trimester. Do not force it, because this can generate a large gap called diastasis or “abdominal diastasis”, which is then difficult to catch up. So how do you facilitate these transitions?
How to lie down when you are pregnant?
To switch to lying down, on a table at the doctor’s or midwife, or at home on the bed, it is important to acquire good reflexes! First, to lie down, take the so-called “mermaid” posture, with the shins facing the same direction. I don’t tighten my abs. I go to the side, my hand goes into the ground, and I slide my shoulder. Then I wrap my shoulder. Once on my back, if I have to stand up, I don’t do it back to front. In this case, I use gravity, I go to one side. I put my knee towards me, and the weight of the body turns. The legs are on the same side, in the void. I push my hand back against the floor or mattress and pry with the outside leg.
How to pass on the knees then to go up?
Once on all fours, I pull myself up, with my thighs. I place my hands on the inside of my thighs. I breathe in and push up. It protects the back. I also protect the abdominals as I work with my thighs. To go upright, I extend my right leg forward and put my foot on the ground. I bring my heel closer to take off my toes. To stand up and not press on the perineum or pelvic floor, I engage my toe and stand up vertically, without tilting forward. I can put my hand towards my thigh, putting my hand near the groin. I breathe and I go up. To come back down, I use the same technique, I go down vertically while exhaling. Once in my four-legged, I can come back on my two knees.
How to take things off the floor when you are pregnant?
I keep my feet slightly more apart than hip width. I do squats. I hold like an imaginary broom in my hands, behind. I bend my knees and keep my back straight. I tilt my buttocks backwards, bending my knees, I come to collect what is on the ground and I keep my back straight. To go down and look for something on the ground, you can also go down one knee, then the other, while keeping your back straight.
These were the “little transitional postures of everyday life”, to be vigilant with one’s body, to force less and therefore to be vigilant with oneself. See you soon!