Deep Front line: Amazing connection between feet, pelvic and diaphragm through Prenatal and Postnatal Period.

Deep Front line: Amazing connection between feet, pelvic and diaphragm through Prenatal and Postnatal Period. 

Isn't it incredible how our body's fascia forms this intricate web, connecting every part of us? The Deep Front Line, stretching from the soles of our feet to our tongues (through the adductors, the pelvic floor muscles, iliopsoas, quadratus lumborum, diaphragm and lungs) is a marvel of connectivity. Wow! Understanding this line opens up a world of possibilities for holistic bodywork.

And when it comes to nurturing the resilience of our pelvic floor—especially during the transformative phases of pregnancy and postpartum—this knowledge becomes particularly invaluable.

Picture this journey as a delightful exploration, beginning from the foundation of our feet. By conditioning the feet, we lay the groundwork for a resilient pelvic floor. Through exercises that engage the adductors we cultivate stability and balance from the ground up.

But the journey doesn't stop there. With each breath, we have the opportunity to engage the diaphragm, that powerful dome-shaped muscle nestled beneath our lungs. By incorporating purposeful breathing exercises into our routine, mom not only supports the pelvic floor but also promotes relaxation and vitality throughout the body.

And let's not forget about the rib cage—a flexible framework that houses our precious lungs and heart. Enhancing its mobility through gentle stretches and movements not only fosters greater lung capacity but also contributes to the overall resilience of our pelvic floor.

Each step you take towards understanding and caring for your body brings not just resilience, but also a sense of empowerment and joy.

 

Dear moms, let’s get started. Let's embrace this adventure with courage, with grace, and with love.

Feet exercise. 

 Lift the toes.

Standing position, knees slightly soft, lifting out of the joints.

• Lift the toes off the floor, bring the toes down on the floor.

For safety Mom can do this exercise at the wall by placing the hands on the wall to keep the balance. 

Alternative lift the big toes and the other toes.

Standing position, knees slightly soft, lifting out of the joints (or sitting on a chair or a big ball)

• Lift the big toes off the floor while keeping the rest of the toes on the floor

• Lift the rest of the toes of the floor while keeping the big toes on the floor.

 Slide the toes towards the heels on the elastic band (can be done without the elastic band).

Starting position: sitting on a chair

• Slide the toes towards the heels by moving the elastic band.

 During pregnancy, the body undergoes significant changes, including a 50% increase in blood and fluid volume. This can lead to swelling in the extremities, particularly the feet, due to fluid retention and the added strain of standing. In some cases, feet can even increase by half or a full size.

In the early postpartum period, when you're likely spending a lot of time holding your newborn, there's an opportunity to incorporate these exercises into your routine. Whether you're sitting while breastfeeding or standing as your baby snoozes in your arms, you can easily perform these exercises.

I personally found great benefit from incorporating foot exercises into my daily postpartum care routine. Within a few weeks, I noticed a significant improvement in the tension in my feet.

 Breathing exercises.

Lateral Thoracic Breathing.

Preparation: Wrap a resistance band around the ribs. Exhale all the air out of the lungs, gently place the tip of the tongue at the roof of the mouth.

•  Inhale, direct the breath to the sides of the ribcage. Feel how the ribs are pushing the band out to the sides, stretching the muscles between the ribs.

• Exhale deflating the ribcage, exhaling all the air out as you lengthen the spine.

 Breathing into the back from all fours position.

Preparation: All fours position: knees directly under your hips, hands under the shoulders. Wrap a resistance band around the ribs. Exhale all the air out of the lungs, gently place the tip of the tongue at the roof of the mouth.

• Slowly inhale through the nose filling and expanding the lungs like filling a baloon. 

• Direct the breath into the back back, pressing into the band, stretching and expanding the ribcage from the back.°

• Slowly exhale through the mouth, relax your tongue. Imagine deflating the back like deflating a balloon.

 Lateral breathing lying on the side with the small ball under the ribcage.

Preparation: Lie on the right side with knees bent. Place the ball under the rib cage where the bra line is. Keep the feet and knees together. The feet, pelvic and the head are in one line.

 Thoracic rotation and chest stretching.

Keep the same position and place the small ball between the knees which helps to strengthen the lower portion of the Deep Front line by activating adductors. Extend both arms on the floor at chest level. 

• Inhale, slide the top arm on the floor towards the head, then over the head, allowing you to rotate your chest. Slide until the arm is in line with the chest.

• Exhale back to the starting position by sliding the arm over your head. Gently keep squeezing the ball by the legs.

After all these exercises Mom is ready for the beautiful and powerful 360° Breathing.

 360° Breathing.

• Inhale - Direct breath down into the Pelvic Floor muscles. Imaging filling from the pelvis up into the sides and back of the torso, then the ribcage.

• Exhale - Belly gently contracts back, hugging the belly/baby to the spine. Pelvic floor muscles gently contract naturally along with the core as you lengthen the spine.

Anatomy Trains by Thomas Myers says that the Deep Front Line has “an intimate relation with the hip joint, and relates the wave of breathing and the rhythm of walking to each other”. 

Squatting is a great exercise to work on hips, pelvic and implement in everyday movement.

 Doorway delights/Gluteus Maximus - Back Core Conditioning.

Preparation: Hold on to the doorway, relax the shoulders, feet parallel.

• Hug the belly/baby, bend the knees and the hips, lean on the heels. Feel the glute activation.

• Exhale, press the feet into the floor, come back to the starting position.

• Next squat try to stretch the floor (mat, carpet) by your feet. It activates the abductors.

• Next squat, try to squeeze the floor by the feet. It activates the adductors.

 Stretch sit squat: for stretching the pelvic floor muscles and surrounding fascia (helps resolve incontinence, diastasis recti, and the other pressure related issues).

• Hold a chair for support, hug the belly/baby, bend the knees and the hips, go all the way down. Keep breathing, keep the knees in line with the second toe, the head in line with the torso.

• Exhale, hug the belly/baby, press the feet into the floor and hands into the chair to help to come back to the starting position.

 Active squat is vital for lifting and lowering safely.

 When it comes to lifting, remember to hug the belly/baby, bend the knees and hips and keep everything aligned—your pelvis, torso, and head—in one smooth line. 

 As you grab hold of the object, feel your feet grounding into the floor, and with a mindful exhale, lift it up while keeping it close to your torso.

These simple exercises, when done with care and technique, can make a world of difference in your pregnancy and recovery journey, filling it with moments of pure joy. Cherish this time with your precious little one and take it easy. You're doing an amazing job—keep it up and enjoy every moment!

 Thank you,

Meet Evgeniia Nikiforova, a passionate Pilates Mat Instructor, Group Fitness Instructor, and dedicated student of Anatomy Trains in Motion. Her journey with Pilates began when her baby was just 6 months old, as she grappled with Diastasis Recti and felt disconnected from her core. Through Pilates, she not only recovered but thrived, finding solace and empowerment at every step.

Driven by her own transformative experience, Evgeniia crafted a unique Postnatal Mom and Baby program, fusing Pilates principles with a holistic approach. Based in the vibrant Lower Mainland of Vancouver, she aims to provide comprehensive wellness solutions, rooted in a deep understanding of the body's interconnectedness through fascia. Her mission is to empower individuals to embrace their path to vitality and strength, offering them the tools they need to flourish on their wellness journey.

Instagram: https://www.instagram.com/endorphins.fit

Email: [email protected]