Benefits of Belly Dance 4 Bumps
Belly Dance has been used as a preparation for pregnancy and birth in the Middle East since ancient times. There are great physical and emotional benefits to be gained for pregnant women in our culture through this art form. My aim is to teach women to accept and enjoy their changing shape and carry themselves and their baby with confidence and dignity.
During a normal healthy pregnancy you are likely to experience some of the following symptoms; some obvious, others less apparent. It is helpful to know what to expect although it is unlikely that you will suffer with all of these problems. Practicing “Belly Dance 4 Bumps” will help you feel positive and more accepting of your changing shape as well as providing a useful aid to relaxation; enhancing your connection with your baby.
This is general advice and does not replace individual attention from a qualified Health professional; please address any concerns to your midwife.
Back Pain and Posture Awareness
Lower back pain can be caused by the increased forward weight of your baby can mean the spine is pulled out of its neutral position causing a more pronounced curvature of the lower back. Maintaining a straight back and good posture at all times should help ease back pain.
It is important to keep correct body alignment during pregnancy and whilst breast-feeding. Many women lean back to counteract the increasing weight of the baby and this can cause back pain and other aches. With the correct posture and good abdominal strength that can be achieved through techniques learnt in belly dancing, expectant mothers are able to carry the baby's weight more comfortably. The shoulders may creep forward during pregnancy or whilst breast-feeding, which can cause tension and pain; we will show movements that will strengthen, release and relax this area. The abdominal exercises , pelvic tilts, circles and camels should help alleviate back pain. Use your tummy muscles to hold your baby in to you. Remember: weight spread evenly over feet, knees relaxed, legs strong, tail bone to the floor, navel to spine, shoulders back and down, head in line with the spine.
Effects of the Relaxin Hormone
Relaxin is an essential hormone produced in pregnancy; it allows the joints in the pelvis to become more lax, which is necessary to create more space for the growing baby. All joints in the body are affected to some degree and thus become more mobile. Care should be taken when lifting and stretching. After the birth relaxin can take up to 5 months to disperse from the body. Movements shown in this DVD can help to stabilise the muscles around the joints, helpful during pregnancy and the postnatal period.
Groin (Ligament) Pain
At certain times during your pregnancy you may feel stitch like pains or dull aches coming up from your groin or along your sides. These are caused by spasms around the ligaments that anchor your uterus in place. You can help alleviate these pains by stretching away from the side that hurts. If you are exercising, just slowing down or taking a rest should help. A distinctly more severe condition called 'symphysis pubic dysfunction' has similar but much more painful symptoms, if this is suspected medical advice should then be sought.
Breathlessness
Due to your growing uterus the diaphragm is pushed upwards causing shortness of breath. Exercise will help your lungs and heart become fitter and more efficient. As you exercise more blood is pumped around the body bringing more oxygen to your working muscles. As well as good posture, mobility and strength belly dancing exercises the heart and lungs increasing cardiovascular fitness, helpful to cope a little better with the strains of pregnancy and birth. Take care not to exercise to point of becoming extremely breathless.
Dizziness and Fainting
Dizziness and fainting are common symptoms, due to widening of the blood vessels - giving a sensation of heat and lowering blood pressure. It is vital to ensure that you eat regular healthy balanced meals and nutritional snacks. Don't forget to drink plenty of fluids too, needed for the extra blood volume. With the change of weight distribution, instability can be an issue. Performing the exercises in this DVD should help you find your balance again. Generally listen to your body, rest when necessary and try not to push yourself too hard.
Separation of Abdominal Muscles
During your pregnancy, you may experience some discomfort as the abdominal muscles stretch and separate slightly to accommodate the growing uterus. The abdominal exercises shown in this DVD should help strengthen your abdominal muscles and control any separation as well as assisting with a faster recovery after the birth. Also be aware that the pelvic floor muscles are under increased strain during pregnancy and childbirth. Performing the lower abdominal exercises in this DVD will help strengthen the pelvic floor, assisting with a faster recovery after the birth and reducing the likelihood of stress incontinence.
Pelvic Mobility, Stability and Strength
The pelvic muscles are under huge strain during the later stages of pregnancy and labour. Suitable exercises such as those shown here can help strengthen the pelvic and abdominal muscles stabilizing this area during pregnancy and aiding a faster recovery after birth. Many of the pelvic movements shown in this DVD may be useful during a natural labour to satisfy the desire to move, relieve pain and to help expel the baby. They are also very useful post-natal exercises, which tone up this area.
Relaxation and Self Expression
Belly dancing is a wonderful form of exercise and self-expression, which releases tension and anxiety, suitable for most women at any stage of their life. During pregnancy gentle belly dancing allows you to focus on yourself and your new baby.
