Try A Couple Of Simple Exercises For Hip And Pelvic Comfort
One technique is the double hip squeeze. This is done with the pregnant lady either standing or sitting on an exercise ball while leaning forward. Its important to have something supporting her upper body, such as a counter, table, or bed. Position yourself behind her and place your hands on either side of her hips. Then press inward as if to squeeze the hips together.
Another method is shake the tree. From behind, place your hands around one of her thighs, with one hand on the inner side and the other one on the outer side. Then gently shake or churn the thigh by rolling the hands in opposite directions like how the hands would move when starting a friction fire with a log.These exercises help provide comfort by relaxing and releasing the ligaments, the pelvic base, and the back.
How To Use Prenatal Massage Techniques
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The University of Miami School of Medicine conducted a study that demonstrated prenatal massage techniques can help pregnant people sleep better. Massages during pregnancy can also improve anxiety, decrease pain in legs and hips and manage stress hormones. Keeping the parent and baby safe should be the first priority of any prenatal massage. Use prenatal massage techniques by working with the proper equipment, utilizing light pressure and paying attention to the changes that a pregnant person’s body is undergoing.
Two Scenarios In Which A Pregnant Woman Should Think Carefully About Getting A Massage
1. Women in their first trimester of pregnancy
The American Pregnancy Association says that women can begin massage at any point during a pregnancy. However, many prenatal massage therapists will not accept clients until the second trimester of pregnancy. The first trimester carries an increased risk of miscarriage, and some therapists are concerned that the increased blood flow during a massage might be harmful.
Second, there are pressure points in the body that are thought to initiate contractions or potentially induce labor. Because of this, many prenatal massage therapists require a doctors release to work with women in their first trimester of pregnancy.
2. Women with certain medical conditions
Massage therapy engages the circulatory system, which can alter blood flow in the body and potentially affect certain health conditions. If you have any of the following issues, talk to your doctor before getting a prenatal massage at any point in your pregnancy:
- High blood pressure that isnt controlled by medication
- High-risk pregnancy concerns, such congenital heart disease or preeclampsia
- Recent injury or surgery
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Is It Safe To Get A Massage For Pregnancy Back Pain
Getting a massage can mean different things — a blissful luxury, an acute stress management technique, an injury recovery strategy, or, in the case of pregnancy-related backaches, a self-care regimen directed at relieving pain. Some scientific studies have shown that massage therapy can do lots of things that pregnant women want and need: It can help with sleep and improve mood, reduce edema by increasing circulation and moving fluid in the body, and relieve nerve pain, including sciatic nerve pain, by relaxing the muscles that can clench and tighten around nerves and compress them.
But is massage safe during pregnancy?
Always stick with the Swedish massage technique, which involves long strokes over tight muscles. It’s best to avoid deep tissue massage and other techniques that might pose a circulation or blood pressure risk, especially when massaging the calves and legs. Make sure the prenatal massage therapist you consult places your pregnant body in a safe, comfortable position. A side-lying position, supported with pillows if necessary, is usually the best way to lie down on a massage table. After 22 weeks, lying on your back should be avoided because it can put pressure on a deep blood vessel that is important for carrying blood and nutrients to your baby. If you have a high-risk pregnancy or high blood pressure, or you experience sudden swelling, speak to your doctor before scheduling any prenatal massage.
When To Avoid Having A Pregnancy Massage:
- If your maternity care provider has advised you against it.
- Some massage therapists have a policy of not doing pregnancy massages within the first trimester of a woman’s pregnancy. This is because of the increased risk for miscarriage in the first 12 weeks of gestation.
- If you are in a high risk pregnancy category or have previously had a premature labour.
- If you have Pregnancy Induced Hypertension e.g. high blood pressure.
- If you have pre-eclampsia, or sudden swelling with retention of fluid. If you experience severe headaches.
- If having a pregnancy massage causes you to feel sick, lightheaded, gives you a headache or you don t enjoy the experience. Don t feel as if you have to do it just because others feel it’s a good idea. Some women genuinely don t like being touched and find massages an intrusion of their privacy.
- If you feel the massage therapist is being too vigorous you need to say so. Ask them to be a little gentler and keep the lines of communication open between you both. This is what is termed a therapeutic relationship and it needs to be working for you both in order to gain maximum benefit.
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What Are Pregnancy Massage Benefits
A pregnancy massage is one of the best ways to get away with all the pregnancy blues such as pains and aches. Massaging at certain points can help to relive eh expecting women from various discomforts and help regain and balance. There are many benefits that these messages have on a woman who is pregnant and is expecting.
To mention, a few of the pregnancy massage benefits are:
Some other benefits of pregnancy massage are:
- Massages help to improve sleep.
- It helps to ease water retention.
- Massages help to improve skin flexibility and also hydrates the skin.
- It provides relaxation and reduces stress.
- It helps to decrease anxiety.
- Helps to ease the labor
- Regular mother helps to provide emotional and physical support to expecting mothers.
- Improves the oxygenation of soft muscles and tissues.
- It helps to release muscle tension.
- It gives a chance to the mothers to connect to their babies.
- Provides support to all the expecting mothers.
- It improves labor progression.
- Pregnancy massages can give expecting mothers relief from heartburn and nausea.
Precautions For Prenatal Massage
As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.
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How To Safely Massage Your Back At Home During Pregnancy
Although you can book an appointment with a reputed practitioner for a good back massage, a little rejuvenation and pampering can be had in the comfort of ones own home. To get an effective full back massage, pregnant mothers can have their partners understand a few tips on correct massage positions and techniques that can be used at home. This saves precious time on booking appointments, as well as spares one the expense incurred on a professional massage. The info given below should help you do that.
What Is The Right Way To Massage Breasts
Place four fingers on the top and bottom of one breast.
Apply light pressure while moving the fingers of both hands in circular motions.
Position the fingers on each side of the same breast and continue to massage in a circular pattern.
Repeat on the other breast.
Breast massages are safe, mama, but if you have had breast cancer or any recent surgery be sure to take care when massaging a lump or scar. If you have any concerns, consult your doctor.
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Is A Back Massage During Pregnancy Safe
Pregnant women are often overwhelmed with back pain and are tempted to have a relaxing massage. But they toy with the idea, going back and forth, pondering over the question can I get a back massage while pregnant? Although until recently, there was much ambiguity regarding prenatal back massages, recent scientific research has evidenced that massage therapies actually have benefits for pregnant women. Back massages can be performed safely at any stage of pregnancy, provided it is duly discussed with your doctor before making an appointment with a therapist. Many practitioners tend to avoid taking in mothers who are in their first trimester because the rate of miscarriage is high during that time.
Dos And Donts Of Prenatal Massage
Being pregnant is a time of great joy for a woman and a couple, as they delight in the prospect of becoming new parents, plan for the birth of their child and look forward to this new adventure.
While this is certainly a cause for celebration, being pregnant can be physically uncomfortable at times, especially in the third trimester. A woman whos expecting may experience sore muscles, back, feet and neck aches in addition to fatigue and morning sickness.
Most people would agree that a massage not only feels great but is an excellent source of stress relief, body and mind relaxation and a great way to take a break from daily obligations.
Pregnant women may find themselves worrying about the birthing process, especially if it will be their first time, the health of their unborn child and a myriad of other concerns regarding themselves and their baby. Luckily, prenatal massages can assist in providing some relief.
A prenatal massage helps to:
- Promote tranquility
- Lower stress levels
- Reduce swelling through blood and lymph circulation
- Relieve myofascial pain in the back, legs, hips and neck as well as muscle cramps or spasms
- Reduce stress being placed on weight-bearing joints
- Improve skin pliability
- Help with sleep issues
Prenatal massage dos and donts
Quick Links
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What Is A Stomach Massage During Pregnancy
A relaxing stomach massage can do wonders for you and your baby, helping you to relax and unwind from the stresses of your day. It consists of soft, gentle movements with your hands over your stomach, moulding the contours of your body using a rich cream or nourishing oil.
As always mama, before you begin any massage or stomach massage during pregnancy, be sure to check with your doctor to make sure that it is safe for you to do so. Also, if you want to use aromatherapy essential oils, check with your midwife or doctor beforehand as not all oils are safe to use on the skin during pregnancy.
It Makes You Feel Useful
During pregnancy and childbirth men often feel that they are little more than a spare part. By making yourself useful and engaging physically with your pregnant partner you can avoid succumbing to that feeling. There is something really powerful and primal about the laying on of hands. Its sensual and wonderful and allows you to really connect with your partner.
It is also worth bearing in mind that a good massage may help to get her in the mood for other intimate pleasures. So what have you got to lose?
If you havent had much experience of massage, there are plenty of tutorials out there on YouTube. If you would like professional instruction, you may wish to contact a doula or other local provider so that you can confidently increase your massage skills base.
Go on you might just make her day after all shes making you a baby.
Important
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The Ultimate Guide To Pregnancy Massage
Written by Jenny Silverstone
Can a soon-to-be mama ever get a little bit of rest and relaxation or is it simply impossible?
Between your surging hormones and your bursting belly, it can certainly feel that way. However, relief may be closer than you think.
Women all around the world love to enjoy a spa day and one of the highlights is often a body massage. Massages can relieve stress, pain, and muscle tension on top of being a luxurious way to spend your time . Yet, in spite of all these popular benefits, many pregnant women do not think about using the powers of a body massage to relieve their aches and pains.
Is it safe? Is it comfortable? How does it even work, when you normally lay on your belly during a massage?
These are just a few of the questions women have that hold them back from learning more about pregnancy massage. Our goal is to answer these questions, and more. By the time we are done, we hope we can help you make a more confident decision about pregnancy massage and if it is a good idea for you.
Benefits Of Massage During Pregnancy
Pregnancy often brings life transitions and a new set of challenges. During this time, women experience anatomical, physiological and psychological change.
Pregnancy is often depicted as a joyful nine months, but the physical reality of gestating another human being often includes a myriad of complaints that can usually benefit from a massage therapists expertise.
Knowing how massage therapy best helps women who are pregnant as well as the cautions and contraindications that will help guide every massage session is necessary for therapists who want to work with these clients. Even with the need for increased awareness and a more in-depth understanding of pregnancy, there is an expansive body of research that supports massage therapys many advantages during the prenatal, labor, and postpartum periods.
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Prenatal Massage As Part Of Prenatal Care
The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement shown to improve pregnancy outcome and maternal health. Consult with your midwife or obstetrician before beginning any new therapeutic practice.
Want to Know More?
Butt Massage For The Pregnant Mama
The other day, I posted a plea to our mamas’ partners to massage them at home. Research shows it is good for mama, baby, partner AND their relationship. That all makes sense.
But please note:Sometimes our mamas want their massage to be a little more strategic than just a gentle shoulder rub. Their low back is throbbing, sciatic is acting up and her hips are killing her. What to do? “Butt massage”, my friend.
Butt massage? Well, yes. But in our industry, we call this area “the hip.” All those gluteal muscles and the deeper hip muscles are working hard during pregnancy to hold and stabilize that growing, changing body.
A lot of our moms would be up-in-arms if their prenatal massage sessions didn’t include some thorough work on their hips and sacral-area. And, many moms are surprised at how helpful massage in the hip area is…in fact, many of our mamas claim to “discover” these muscles during pregnancy.
Partners, do not be afraid of or forget to give some good hip massageto your pregnant mama!
1) Have Mama lying on her side
2) Using SOFT hands, start SLOWLY leaning into her glute muscles. We teach a technique called, “kitty cat paws” — trying to elicit the visual of a cat pawing a pillow to make a softer resting place.
3) Remember, if she is really tight or sore, SLOWER is better. You can even try to HOLD a compression. Find a spot and just slowly start applying pressure. You caught the “slow” part, right? Try to hold static in the same place for a good 30 to 60 seconds.
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What Is The Risk Factor Of Using A Massage Gun While Pregnant
A systematic review of different studies conducted on the effects of massaging during pregnancy established that complications from massage are rare in healthy pregnancies.
On the other hand, massaging can do more harm than good in the case of high-risk pregnancies, so avoid them if possible if you find yourself in this category.
Its prudent to mention that most studies stress avoiding massage therapy during the first three months of pregnancy, referred to as the first trimester. This is because the risk of miscarriage is the highest in these three months. Moreover, massaging can increase blood flow, which may affect the fetus.
All in all,percussion guns are safe, given that you follow all the associated precautions and advice. If youre unsure about your own capabilities while handling a massage gun, feel free to reach out to a massage therapist. If everythings in place, theres no reason for you to miss out on the opportunity to reduce pregnancy stress, anxiety, and depression.
What Are The Health Benefits Of Pregnancy Massage
There is not much research into the health benefits of pregnancy massage, but it does seem to reduce stress, relax and loosen the muscles, increase blood flow and improve the lymphatic system. It can also improve mood, lower anxiety and improve sleep.
Pregnancy massage has also been shown to be very effective during labour to help manage pain and improve your emotional experience of labour.
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When Can You Get A Prenatal Massage
Good news: You can get a prenatal massage at any point in pregnancy, even early on, Field says. In fact, it may be particularly helpful in the first trimester if you have morning sickness. While there is no direct research that links massage to pregnancy-related nausea relief, a study found that a 20-minute massage significantly reduced nausea in breast cancer patients undergoing chemotherapy.
That said, some facilities may choose not to offer prenatal massage for moms-to-be who are still in their first trimesternot because massage is riskier during this time, as the American Pregnancy Association explains, but simply because theyd like to avoid any liability issues should their client go on to experience a miscarriage, which is statistically more likely to happen during the first 12 weeks of any pregnancy.
The third trimester is especially great for prenatal massage. By then, your body has undergone a huge transformation, and youre likely to be both physically and mentally exhausted by the pregnancy. It even works as a preparation exercise for labor. Massage allows the pregnant client to practice breathing through physical intensity to release muscles, softening instead of holding against the pain, says Lyon. This is also the ideal reaction to contractions. There are very few things you can do to practice that kind of physical and mental surrender.