ACSS Transitions

Some women experience sudden pains in the lower abdomen as the size of their belly increases. This is often due to the stress on the ligaments in the area. This type of ligament pain can be triggered by sudden movements and can be painful enough in the lower abdomen to be pretty scary. Pulling knees in towards the chest can help relieve pain. Massage on the muscles that are starting to pull tight across your growing belly can help ease feelings of tightness, relax the low back, cut down on diastasis or the separation of the abs as your belly gets bigger, and increases blood flow to the area which can in turn help to keep the skin soft and supple to help cut down on stretch marks. While many publications recommend light pressure only during pregnancy there is little justification for that advice. Other medical procedures such as ultrasound and doctors examinations put a fair amount of firm pressure on the pregnant belly with no adverse effects. There is no reason to fear using pressure yourself to relieve discomfort.

* To ease the tension over a growing belly, lean back and place the base of your palms on the top of your pubic bone (this is most effective done directly on the skin).

* Using firm pressure smooth your hands slowly up over your belly making sure to stretch out the area that creases under your stomach. (Don’t be afraid to use some pressure over the stomach, you won’t be able to use so much pressure that it would be in any way dangerous) Repeat Many as many times as feels good.

*  Starting from the side of your stomach around the hip bone, use the flat of your hands to pull the tissue up towards the center of your belly. Start again a little further up from your hip. Make sure to spend equal amounts of time on each side of your body.

Your baby may become active during or after any massage to the abdomen. Conversely some extremely active babies may quiet down.

Next week: Hips

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body.

Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce the collection of fluids in the swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

While receiving massage from a professional is definitely more effective than working on yourself, it may not always be convenient or within your means. If you are unable to work in a professional massage, you can practice some simple massage techniques on yourself that can have great benefit in releasing tension and promoting relaxation.

This Week : Chest and Arm Massage

* With the flat of your hand,, stroke firmly from the center of your chest outward toward your shoulder, gliding with lighter pressure over the shoulder area. Repeat 2 or three times to each side of the chest.

* Now using your finger tips, repeat the same movement from the center of your chest applying deep pressure between your ribs. When your fingers reach the outer edges of your ribcage, return to the center and repeat the movement. Feel for tense spots and concentrate on these as you work over the chest.

* With your finger tips, use circular motions all around the center of your chest moving the skin around on top of the bony area on your chest and up over your collar bones.

* Move your arms around to stretch out the muscles you were just working on pushing your arms back away from the chest. To get a better stretch, stand with your arm out to the side catching your hand against a door frame or book self and turn your body away from your arm so it opens up the chest area.

* Pat your upper arms with either soft fists or cupped hands to stimulate the circulation and help prevent the unhealthy look some arms have.

* Squeeze rhythmically along your whole arm kneading at the muscles.

* Lay your arm comfortably on your body with the hand turned against you. Using the flat of your hand, stroke up your arm from wrist to shoulder a few times. Turn your handout and stroke up the other side of your arm a few times.

* Stroke the back of your hand, pushing firmly up toward the wrist and gliding back gently. Then squeeze the hand all over, pressing it between your palm and your fingers. Squeeze each finger all over and make circular pressures over the joints with your thumb. Then hold the finger at its base and pull it gently to stretch it, sliding your grip up the finger and off the tip.

* Finally, stroke up your whole arm again.

Next Week :  Stomach Massage