Our spine is like any other part of our body. It needs to be able to fully flex and extend. When one area doesn’t move as much, the body will adapt and steal the motion from somewhere else. It’s all about equal distribution of load and balance of movement.
Potential contributing factors to limited flexion are:
1. History of pregnancy. A pregnant belly is like having a basketball under your shirt. It’s hard to flex and move around a firm object.
2. Preferred habits and patterns. Do you live in an anterior pelvic tilt and/or have flared ribs? These are more extension-based postures. It’s not that it’s “bad,” but you need to make sure you have other movement options available. Restoring spinal flexion can be one component that helps address this.
3. Fear and avoidance behaviors. Fear of flexion is common in those with a history of back injury. Injuries in your lower back can occur due to poor flexion tolerance or poor movement in areas above or below, which can result in too much strain through the lumbar spine. Once you are past the acute stage, reintroducing flexion is helpful for reestablishing movement variability and accessing core strength. However, this is best done under the guidance of a professional.
For all of these movements, you’re looking for an equal rounding throughout the entire back side of your body. This includes the back side of your pelvis for the seated child’s pose and full squat. Play with the location and size of props and mirrors to help customize the exercises to your body. There’s nothing like some visual feedback to see where you’re getting (or not getting) movement from.
*If the full squat makes your pelvic floor feel vulnerable, try sitting on a block. You might also need to think about more expansion going into your back and sides, and less straight down. If it doesn’t feel good, focus on the other moves instead.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
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