Physiological Changes and Strategies for Abdominal Integrity During Pregnancy
During the course of gestation, women experience significant shifts in hormonal concentration and physical structure. Levels of estradiol (pg/mL), estrone (pg/mL), estriol (pg/mL), progesterone (ng/mL), and 17α-hydroxyprogesterone (17α-OHP) (ng/mL) in women during weeks 6 to 42 of pregnancy reflect the biological progression of the maternal body.
Hormone Levels During Pregnancy in Human Females
The following data outlines the specific hormones and their respective units as tracked during normal human pregnancy:
| Hormone Type | Measurement Units | Observation Period |
|---|---|---|
| Estrone | pg/mL | Weeks 6 to 42 |
| Estradiol | pg/mL | Weeks 6 to 42 |
| Estriol | pg/mL | Weeks 6 to 42 |
| Progesterone | ng/mL | Weeks 6 to 42 |
| 17α-hydroxyprogesterone (17α-OHP) | ng/mL | Weeks 6 to 42 |
Understanding Abdominal Coning and Diastasis Recti
As pregnancy progresses, the core musculature, tissues, and ligaments thin and stretch to accommodate baby’s growth. This thinning causes the tissues to be more easily manipulated by changes in pressure within the abdominal cavity. Consequently, coning occurs when the center of the abdomen pushes out further than the rest of the core musculature. This occurs commonly during pregnancy and early postpartum due to diastasis recti: the normal separation of the six-pack abs during pregnancy.
Abdominal coning tends to occur as a result of certain types of movements, such as the overhead press. When exercising, we may experience coning because thinner tissues are more easily manipulated by changes in pressure. Specifically, overhead presses, or strict press type movements, tend to cause coning once the lift is initiated.
4 Strategies to Avoid Abdominal Coning with Overhead Pressing Movements
There is a lot we can do to minimize or completely alleviate coning with overhead pressing movements, and it starts with focusing on positioning. If the ribs are thrusted and the back is arched, this position stretches or lengthens the front abdominal wall, making coning more likely.
1. Focus on Ribs and Pelvis Positioning
First, we want to focus on positioning the ribs and pelvis. Setup and alignment should come first, followed by a focus on breathing. In an arched position, the diaphragm and pelvic floor are disconnected; therefore, maintaining a stacked position is essential for managing pressure.
2. Maintain a Neutral Pelvic Position
The pelvis is in a neutral position when the front of the hip bones and the pubic bone are aligned vertically with one another. We can support a more neutral pelvis position by placing some support under the backside of the glutes. Adding a deflated ball or wedge under the glutes can prevent the tendency to rock back into a posterior pelvic tilt.
3. Utilize the Seated Overhead Press
The seated position adds more overall support and stability to the lift with less joints required to stabilize. In a seated position, the hips, spine, and shoulders are responsible for stabilizing, whereas standing requires the ankles, knees, hips, spine, and shoulders to maintain balance.
4. Use External Feedback for Spine Alignment
One way to do this is to use an incline bench at the highest incline setting (normally 90 degrees). Press the upper back and hips into the bench, leaving a small gap for the low back to maintain a neutral spine. Neutral is not flat back! As you exhale, press the weight overhead, focusing on keeping the upper back and hips in contact with the bench. You will feel the upper back move away from the bench if you arch, providing helpful external feedback.