Bellydance During Pregnancy
In ancient times Arabic women knew instinctively that it would help if they kept moving throughout childbirth ..... they swayed their bodies and swung their hips and pelvis in large circular rotations. these are traditional bellydance moves used in the dance today.
When I gave birth to my children - 8 in all - I can remember instinctively wanting to circle my hips as it relieved the pressure on my spine, but was also very relaxing. I wish I had known about the benefits of bellydance in pregnancy when I was pregnant.
Bellydance was originally performed by women - for women - and the moves were instinctively used whilst in labour. When an Arabic couple marry, those who can afford to do so will have a bellydancer to dance at the wedding. They often have their picture taken with the dancer, both the bride and groom placing their hands on the belly of the dancer. They believe that this is a sign of fertility and that the couple will be blessed with a child.
The benefits of Bellydance in pregnancy include:
- Promotes good posture
- Helps maintain a level of fitness, increases self-esteem and a feeling of wellbeing
- Women who exercise regularly often have shorter, less painful labours
- Improves abdominal and pelvic control and awareness of these areas
- Helps to promote balance and co-ordination
- Many of the moves can help soothe backache during pregnancy & labour
- Fun & social
- Helps women to feel proud of their changing shape
- Using basic hip, chest and abdominal movements can help decrease muscle tension and anxiety and can help with pain during labour
- The contraction and relaxation of the abdominal muscles used in Bellydance can be especially beneficial during labour and can help to regain pre-pregnancy shape
Precautions for Bellydancing during pregnancy:
During pregnancy the ligaments will soften, especially in the pelvic region in preparation for birth. It is therefore essential that all moves are adapted for pregnancy. Avoid sharp, jarring movements - adapt hip lifts, drops and taqs.
- Avoid shimies during the latter weeks when the head is engaged
- Maintain a neutral pelvic tilt
- Avoid leaning back
- No jumps
- No sharp changes of direction
- Either avoid hip twists or perform them very gently
- Never perform the same move for a prolonged period
Moves which can be used in pregnancy:
- Posture check, knees slightly bent, pelvis slightly tucked, ribcage lifted, shoulders back
- Large hip circle - thought to move the baby into the best position for birth
- Pelvic swing from side to side - gently rocking your baby in it's cradle
- Figure 8's - all versions but especially backward and forward - perfect for labout
- Pelvic circles
- Hip lifts/drops
- Snake arms
- Pelvic thrust (gently)
Muscles strengthened through Bellydance:
- The pelvic floor muscles are strengthened when performng omi circles slowly, with tightening of the pelvic floor muscles. This can help with pushing during labour.
- The gluteal muscles are strengthened while performing hip lifts, drops and taqs.
- The muscles of the abdominal wall are used when performing chest circles, undulations and camels. These same muscles are used during the second stage of labour.
- The large muscle group of the legs, together with the calves are strengthened during Bellydance. Keeping these muscles strong can help prevent blood clots thus avoiding pooling of blood in the lower legs.
NOTE:
- You should always check with your GP or midwife before beginning any exercise programme.
- A thorough warm up and cool down must always be done.
- Nothing should hurt when you dance - if it does, stop immediately and seek advice from your teacher.
- Always dance at your own pace - you know your body better than anyone!
- Rest when necessary.
- Keep hydrated and cool.
- If you have any contra-indications to exercise during pregnancy then wait until after the baby is born.
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