Here are a few practical tips how foam rolling can help you reduce pregnancy aches:
Sit on the foam roller with feet in front of you and your hands behind you, palms on floor, roll forward until the roller is below hips bones, slowly roll back and forth 10-12 times.
Lying on your side, support your body weight with your legs and arms, and lie with the roller under the upper outside portion of your thigh, begin rolling towards the knee joint then back up, continue 10-12 times and switch to other side.
Lying on your back with the foam roller vertical down spine, make sure your neck and head are supported, knees bent with feet on the floor. With your arms rested on floor, palm down, begin lifting arms back behind the head touching hands to floor, slowly repeat 10-12 times.
Take it Slow: If you are new to foam rolling be prepared for tenderness, start slow and rest halfway through your reps if needed.
Breathe and Hydrate: Breathe deeply while rolling and hydrate before, our muscles need oxygen and water to release.
About Our Expert
Caitlin Zimbrick is a pre and post-natal fitness expert and certified personal trainer. Caitlin holds a fitness certification through the American Council on Exercise (ACE). An Oregon native and former collegiate athlete, Caitlin grew up playing and loving team sports. She went on to play volleyball at Oregon State University, where she earned a degree in business.
Caitlin leads the fitness team as The Gym & Spa Manager at The Battery, a Members-only social club in San Francisco. Caitlin provides remote personal coaching sessions for expectant and new mothers, preparation for a healthy conception as well as general personal training for health maintenance, weight loss and a healthy lifestyle.