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This exercise guide was designed with relief in mind. It will aid you in minimizing postural changes that cause kinks and discomforts
during pregnancy.



allowing you to move comfortably while carrying the extra weight of your growing babe.

Pregnancy is a time when your body becomes unstable. There are hormones at work making your joints and muscles more lax to prepare you for delivery. The problem is these hormonal changes take effect almost immediately after conception. Additionally, your muscles and joints will experience increased stress due to weight gain during pregnancy. This instability can be lessened by proper strength training and avoiding exercises that pose a risk of injury. Expecting and Empowered was written with safety for you and your growing baby in mind!




During the latter part of pregnancy when the breast tissue mass increases, headaches are common due to the weight of the breast pulling forward on the chest wall, and subsequently, the neck.

Strength training your deep neck muscles can prevent headaches. To do this, lift through the crown of your head, keep your chin lifted, and then push backward through the back of your head like a turtle tucking its head backward into its shell. A great place to perform this exercise is against a wall or in your car using a head rest. There are many more exercises, including back and shoulder strength training, in the guide to further assist you in decreasing headaches.




Mamas that sit a lot at work often experience this! The guide was designed with postpartum life if mind! The most important job you’ll have after delivery is being a mama, and we want to get you ready for that. Proper body mechanics postpartum can be difficult due to the heavy car seats that need to be carried, the position and frequency of breastfeeding, holding baby, and simply always staring at that beaufiul babe. We’ll let you in on a secret: not only is it important to strength train the mid-back, but you first have the flexibility there! Don’t skip the flexibility exercises!. We also provide you with movements that you might not think of without Expecting and Empowered. An example is working on your hip extension strength.




Carpel Tunnel is created by swelling and excessive pressure on the median nerve during pregnancy. Working out properly decreases swelling that women experience during pregnancy. Nerve health is essential during this time of a woman's life. Your nerves can be passively stretched by tracking them through the tissue that surrounds them. This is called “flossing” and doing this will result in less compression on nerves. Happy nerves equals no numbness and tingling. We’ve got you covered with flexibility exercises that focus on nerve health! The good news is that if you are experiencing pregnancy carpal tunnel, it usually goes away postpartum.




Muscles that are weak tend to create a muscle guarding (muscles kick into overdrive to protect a certain area). They DO create stability, but it can lead to problems in other areas. During pregnancy, women experience slacking muscles that allow the pelvis to tilt forward, causing backaches. Maintaining CORE function including pelvic floor, diaphragm, and abdominals is essential to giving your low back a rest. Your butt muscles and hamstrings also help reduce some of the load on your back.




The round ligament connects both sides of the uterus to the pelvis with attachment on the pelvic floor. Round ligament pain is a sharp pain in the groin or pubic area that is experienced with transitional movements such as sit to stand. Helpful tips include wearing a pregnancy support belt, SLOW transitional movements to avoid sudden stretches on the ligament, engaged abdominal muscles to protect strain on the ligament, and self stretching. Pressure is placed on passive structures such as ligaments and nerves when there are muscle imbalances and/or weaknesses present. Our program involves stretches to avoid excessive pressure on the front of the groin and exercises to avoid muscle imbalances caused by pregnancy.




Women that experience pelvic girdle pain during pregnancy usually display a decreased tolerance to standing, walking, or sitting. They often need to change positions. The joints created by the three pelvic bones get substantially more lax during pregnancy leaving women exposed to such problems. Proper strengthening is an enormous part of avoiding this issue. Another way to avoid pelvic girdle pain is to exercise smartly. Your typical routine may not be the best routine once there are two (or more) of you.  Movements that are only performed on one side can cause a slip of these joints. Examples are lunging during the latter part of pregnancy or jumping. Other instigators include excessive weight that cannot be supported by a compromised pelvic floor and repetitive activities such as running. There are no contraindications to running during pregnancy but a good rule of thumb is when it starts to be uncomfortable it may be time to hang up those shoes. The guide takes out certain exercises as you continue to advance into your pregnancy. We made SAFE and SMART workouts for your entire journey.




Pubic symphysis pain is often caused by weakness in the hip muscles that rotate our legs outward to the side and also larger muscles that control lateral movement. The lack of strength in hip musculature places more compression on the pubic bone. And just because you can squat a large amount of weight does not mean you are strong in your hips!

On a personal note, I (Krystle) had this VERY bad during my first pregnancy and it started EARLY at 15 weeks during my second. However, since I consistently performed the weekly exercises, the pain was completely gone in 3 weeks! This is a problem that would normally have gotten worse as the pregnancy progressed. The first pregnancy, I saw a physical therapist and chiropractors weekly which only helped temporarily. Stability is key to comfort during pregnancy. I know from first hand experience! These exercises were the only remedies that truly fixed my pain. -Krystle




Sciatica can be excruciating and debilitating during pregnancy.  It occurs when the sciatic nerve is compressed. Compression causes intense pain that runs down the back of the leg. Sciatica can stem from a number of reasons during pregnancy. One reason may simply be the weight and position of your uterus. In that case, you would benefit from a maternity support belt which helps lift the uterus and relieve pressure. In most cases, the cause is hip weakness creating tightness of the piriformis that leads to compression of the sciatic nerve as it sits below this muscle. Stretching out the hip and then following it up with lateral strength training is key. The individual nerves that make up the large sciatic nerve originate from your lower back, so getting proper movement through that region is key to settling down a flared up sciatic nerve. Nerve flossing is another way to decrease pressure on a nerve that is moody. We have all of this covered, so if you are experiencing this challenge...let us help!




Cramps are caused by the additional weight gain during pregnancy and changes in circulation. Just being active reduces calf cramps! Strengthening and stretching the calves reduce cramping, as well. So use the guide and get going!


This exercise regimen can treat and prevent common aches and pains associated with pregnancy by focusing on flexibility
AND strength training.