One of the most common exercise-related questions that come up during pregnancy is whether or not it’s safe to “twist.” In fact, the worry about twisting has made many pregnant women afraid of turning in bed, cracking their backs, or doing everyday tasks that require some twisting.
First, let’s be clear. You are not a robot. Nor should you try to move like one.
While there are certainly some moves that need to change as pregnancy progresses, there are many types of twisting that are safe—and actually beneficial – during pregnancy. In this article, we will explain what it means twist (often used interchangeably with rotary) and clarify what type of movement is perfect and what you want to avoid as the pregnancy progresses.
First, there’s some basic anatomy you need to understand so you can understand where the “avoid spin” guidance is coming from.
Anatomical changes during pregnancy
During pregnancy, there are two main changes that increase the pressure on the outer abdominal wall. First, as the abdomen grows, it increases the pressure in the abdominal cavity or intra-abdominal pressure (IAP). This increased pressure pushes outward on the abdominal wall, which thins and weakens the connective tissue – called linea alba — extending between the left and right sides of the rectus abdominis (“6-pack”).
In the photo below, you can see the linea alba in a non-pregnant person on the left (a very thin line down the center of the abdomen). Then see how it stretches during pregnancy in the image to the right. This stretching of the linea alba tissue leads to a widening of the gap between the left and right sides of the rectus abdominis muscle, otherwise known as diastasis recti (which is, to some extent, a normal and necessary pregnancy adjustment).
The other factor that increases stress on the outer abdominal wall is co-pregnancy alignment shifts. As the belly grows, it tends to tilt the pelvis forward, as you can see in the image below (notice how the belly button points down toward the ground). This not only compresses the tissues in the lower back (no wonder lower back pain is so common!) but also further increases the pressure on the linea alba tissue.
With increased IAP and alignment changes increasing pressure on the linea alba tissue, it is important to avoid activities that could further emphasize this pressure. This is where the “twist” precaution comes in.
Spinning: What to focus on and what to avoid
Starting in the second trimester—or as soon as you develop a noticeable belly—you want to avoid exercises involving hip and shoulder rotation. This means rotation where your shoulders move in one direction but your hips don’t follow to the same extent. You can see an example of this at left image below. The shoulders turned directly to the sidewall, but the hips did not move as well. This type of twisting, or twisting, puts too much pressure on the linea alba tissue.
Having said that, exercises that include rotation in which the hips and shoulders move together as a unit are safe and beneficial. You can see an example of this at correct image below. Notice how the shoulders and hips moved in the same direction as a coherent unit. This type of rotation does not add any further pressure to the linea alba tissue.
Beneficial Rotational Exercises
Each time you rotate, but work to keep your core in neutral alignment (hips and shoulders in line), this is beneficial because you use your deep core muscles to maintain this alignment (which strengthens them) while avoiding putting additional stress on the outer abdominal wall. Below are some examples of neutral core rotation:
Important technique points
When performing the above exercises, keep the following two important technique points in mind to ensure you are practicing safe and beneficial rotation:
- Start the turn with your back foot: It may seem strange, but the twist actually begins at ground level. Specifically, your turn is a result of how well you rotate your back leg. If you look at the photos above again, you’ll notice the difference in the rear leg positions. So you want to think about starting your series rotating your back leg (like putting out a cigarette!). The more you rotate your leg, the more efficient your turn is and the better you will be able to maintain the ‘slice’, as discussed next.
- Keep the “slice”: All of these exercises make you stretch your arms forward and squeeze your hands together (as seen in the photos above). Notice that when you do this, your arms and torso form a triangle. Think of this triangle as your pizza or pie, your “slice” (whichever you find tastier😊). The goal with switching is to maintain the shape of the slice as you move the log as a coherent unit. If you find that your arms want to bend, focus more on turning your back leg to create a stronger turn.
When “Twisting” is perfect
We want to add an important clarification to the guidance above to allay any unnecessary fears. While it is important to avoid high schools which includes dislocation of hips and shoulders during pregnancy, it is perfectly safe to twist during pregnancy when unloaded. This means you can do light stretches (Like the cover image of this blog post!), grab a seat belt in the back seat, turn in bed, crack your back, and perform any other daily task that requires you to move your shoulders further away from your hips. You will be fine and your baby will be fine. The goal is not to move through life like a robot. You can do “normal” things without fear, because that’s what our bodies were made for.
Want additional resources?
For additional resources to help you exercise safely and Efficiently during pregnancy, explore us educational programs and services. You’ll find a variety of offerings tailored to different needs — from training, to self-directed programs, to the ability to work with an experienced coach.
Or, if you are a health and fitness professional interested in coaching pre and postnatal clients check it out ProNatal Training & Certification.
