Self Care During Your Pregnancy
Keeping your Body Balanced after the Massage
Epsom Salt
Shoulder and Neck Pain
Epsom Salt aides in relieving tight and aching muscles. Magnesium in the salt relaxes the muscles and allevates the deep achy feeling.
3 Ways to use Epsom Salt
1. In a warm bath with 3 -4 cups of salt.
Soak for a minimum of 20 minutes
2. Use as a body scrub in the shower. Grab 3 -4 handfuls of salt and rub into sore areas.
3. Use as a warm compress. Dampen a wash cloth and place 1/2 cup of salt into the wash cloth. Fold the cloth and place on bothersome area(s).
Daily Neck/Shoulder Stretches
Hold and Breathe 3 -5 Breaths
- Ear to Shoulder (side neck stretch)
-Chin toward Armpit (back side neck stretch)
-Chin to Ceiling turned to the corner
-Clasp hands or grab towel behind back (if standing keep knees slightly bent)
-One hand on door frame and turn away opening up chest (can be placed at several levels to achieve deeper chest opening)
Middle Back Pain
Daily Side Stretches
Side Stretches create space in the ribs and lengthen the side body allowing you to take a bigger breath; Allowing more oxygen to enter the body for you and your baby; More oxygen means more Energy!
While sitting or standing extend one arm up and over the head reaching to the opposite side of the room.
Hold for 3 - 5 breaths
SI Joint Pain/Sciatic Pain/Piriformis Pain
-Ways to Help Reduce Pain:
-Wear Flat shoes No High Heels
-Smart Sleep/Side Lying Sleep Positioning
Keep knee, Hip and ankle parallel with each other when using a pillow system
Use towel to cradle bottom of belly to support Round Ligament
-Smart Sit
Sit up straight tilting your pelvis forward and sitting more on your tailbone
(imagine a flashlight shining straight out belly button- The light should be shining forward or slightly down to the ground)
-Knee Press Exercise
Begin by sitting in smart sit with back against chair. Have partner press bent knees back towards the hips
-Yoga Stretches
Cross Leg Stretch
Thread Needle Pose/Pigeon Pose
Swelling
Add Lemon juice and a sprinkle of Sea Salt to drinking water
Use Lemon and Ginger Essential Oil with a carrier oil on feet and ankles. Use light gliding upward strokes toward the heart. Can also be done to wrists and arms.
Elevate the feet in bed
Legs up the Wall/Yoga Pose
Carpal Tunnel
Keep wrists bent with palms facing forearms as much as possible
Ice wrist
Arnica Montana Cream to wrist
Wear a Copper Bracelet
Achy Body
Epsom Salt Bath
Soak for 20 Minutes
Legs up the Wall/Yoga Pose
5 Minutes with Right Hip Slightly Propped
5 Daily Essentials to a Balance Pelvis
Having a balanced pelvis is important to your baby's position. This can effect the way you feel and your labor and delivery. Babies rest where they have the most room. If your pelvis has tight muscles on one side this causes an imbalance and can cause the baby to rest in an un-optimal birthing position.
5 Daily Essentials to balance, stretch and strengthen your pelvic region
1. Walking for 10mins
2. Forward Leaning Inversion (ask therapist or see directions on spinning babies.com
3. Psoas Lengthener - Hang one left of step for 1 min and then switch
4 Sumo Squat
5. 5 Minute Yoga Stretch Series
Hold each pose for 3 - 5 breaths
-Hip Opener- Sitting Straddle
-Lunge
-Cross Leg Stretch -Thread Needle
-Side Body Stretch -Half Moon Pose
Tired Legs/Calf Cramps/Sore Feet
Legs up the wall/Yoga Pose *5 Minutes
Blend 3 Drops Lavender Essential Oil
3 Drops Orange/Tangerine Essential Oil
Palm Size Coconut Oil/or any carrier oil
Massage gently into legs and feet. Good for leg cramps and tired legs.
Arnica Montana for Leg Cramps
Have a partner apply compression squeezes to feet, calves and thighs
(no jarring movements to the insides of thighs)
Roll feet on Tennis Balls
Wear Flat Shoes No High Heels
Essential Oils for Pregnancy
Fatigue
Lemon Oil
Orange Oil
Apply 1-2 drops to bottoms of feet and palms
Sleep
Lavender Oil
Chamomile Oil
Apply 1 -2 drops to bottoms of feet
or Apply 2 - 3 Drops in a Diffuser
Nausea
Ginger Oil
Peppermint Oil
Apply 1 -2 Drops to palms. Cupping hands over face and inhaling 2 -3 breaths
or Apply to a Diffuser
Energy
Orange/Tangerine Oil
Apply 1 -2 Drops on palms and base of skull
or Apply drops to a Diffuser
Headaches
Peppermint Oil
Apply 1 drop in palms with a carrier oil. Cup hands over face and inhale and then massage area of headache. Be careful not to touch eyes.
or Apply drops to a Diffuser