Constipation is a really common problem for a lot of pregnant women, this is generally down to the pregnancy hormone progesterone slowing the movement of stools through the bowel, a decrease in exercise and the expanding size of the uterus reducing movement through the bowel.
Apart from the short term discomfort felt unfortunately it can be associated with additional complications such as prolapse and a more server diastasis recti.
This is all down to the straining associated with constipation - it increases intra-abdominal pressure which weakens the pelvic floor and abdominal wall.
We don’t want this to happen!!
Here are a few tips to minimise constipation related straining:
💩 Use a foot stool when going for a poo
😮💨 Breathe whilst pooing - long exhales
🥦 Increase the fibre content of your diet
🤸♀️ Get moving!
Ideally 30 mins of moderate cardio exercise a week is recommended by ACSM.
Cartwheels aren’t great but walking, cycling, swimming, dancing and hiking are all good so take your pick!