Remember when I talked about common fitness myths during pregnancy? Well, foam rolling while pregnant would have been on the list if I had kept going. Foam Rolling, also known as self-myofascial release, is just a fancy way of saying self- massage. You use a log shaped piece of foam to slowly roll or hold on tight muscles and joints to release those trigger points.
When I first got pregnant, I did a lot of research on what was safe because it was extremely important to me to protect my baby at all costs, especially after losing our first. Much of the information I read said not to foam roll during pregnancy, but I couldn't find hardly anything that explained
why you shouldn't foam roll while pregnant. I was finally able to find something that cautioned women in early pregnancy from foam rolling because certain trigger points in your body can induce labor, possibly causing a miscarriage.
I started using my foam roller towards the middle of my second trimester, when my muscles started to feel more sore after working out or just doing every day activities like bending over. As I described in "
5 Outdated Pregnancy Myths Debunked" during pregnancy, a hormone called relaxin is released which aids in loosening ligaments to prepare the body for labor when you'll need your hips and pelvis to open easily. Because of your ligaments loosening, your muscles have a to work a little harder which makes even simple tasks feel like a workout. That's another reason exercising while pregnant can be helpful because it keeps those muscles strong.
I now foam roll at least once a day to help loosen my tight and sore back, hips and pelvic muscles. I am careful not to hit those trigger points that could induce labor and always take my time and roll very slowly.
BACK
As your belly gets bigger during pregnancy, your center of gravity gets off centered. Your belly pulls your forward, causing more stress on your back. Foam rolling my back feels amazing after a long day.
To foam roll your back, slowly lower yourself to a sitting position with your legs out in front of you and your knees bent. Roll the foam roller under your butt with your hands on either side to support and help balance yourself. Continue to roll the foam roller back while leaning back until the foam roller is on your lower back. If you have short arms, you may need to go to your elbows. Keep your knees bent and feet planted flat on the ground to help with balance.
You can either slowly roll back and forth on the foam roller for 20-30 seconds, 3-4 times, or if you find an especially tender spot, hold on that spot for 20-30 seconds while taking slow, deep breaths in and out. You can do this for your mid and upper back as well.
HIPS
Most women take a good beating in the hip area during pregnancy. That relaxin hormone really starts to loosen up your hips towards the end of the second trimester which can make even walking feel like torture. Foam rolling the hips can help to improve circulation by breaking down the tight joints and muscles area where blood flow has likely become restricted.
To foam roll your hips, slowly lower yourself onto the foam roller with the hip touching the widest part. Put your elbow and knee on the ground for support and balance. Your extended leg can either be placed straight out to the side, or slightly in front of you if that makes it easier for your to balance. Your body should be making a straight, diagonal line from the top of your head to your bent knee on the ground. Do not let your hip sink, as this will add extra pressure to your spine and defeat the purpose.
You can either slowly roll back and forth on the foam roller for 20-30 seconds, 3-4 times, or if you find an especially tender spot, hold on that spot for 20-30 seconds while taking slow, deep breaths in and out. Do on both sides of your body.
PELVIS
Oh the pelvis! It is the body part that usually takes the most beating during pregnancy. The weight of your growing uterus and child coupled with the loosening caused by relaxin is medicine for a very sore and painful pelvis. Your pelvic muscles are a very difficult place to stretch so those muscles are naturally a little more weak. Foam rolling this area helps to improve the flexibility and increase the joint range of motion, which will be helpful for mobility during pregnancy and body positioning during delivery.
To foam roll your pelvis, slowly lower to a kneeling position and then on all fours. Lower your upper body so that you are resting your weight on your forearms. Lower your stomach closer to the ground while extending one knee out and placing the foam roller towards the center of the inside of your thigh. Depending on the length of your arms, you belly may end of up touching the ground a little which is fine, as long as it is not being smooshed. Continue to put most of your weight into your arms and keep your tummy and booty squeezed as tight as you can to help support your back and spine. Your other leg should be extended straight out behind you with your knee on the ground for support.
Slowly begin to roll your thigh, moving the foam roller closer into your body. Roll as closely as your belly will allow. You should feel your pelvis stretching as it moves closer in. It is very important to do this one slowly and controlled. It may feel slightly uncomfortable at first but it should not feel painful. As your muscles begin to slowly loosen, it will feel amazing. You may be a little sore the next day, but it should subside if you continue to foam roll regularly.
As always, if you are concerned about the safety of any exercise or activity during pregnancy, you should first consult your doctor. If you give these a try, I would love to know your outcome with a comment below!
