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3 Great Exercises for Pregnancy and Pelvic Health: Video

Hi everyone, but especially mamas-to be!I've been seeing Dr. Aliya as a patient for my prenatal care and it is REALLY helping me feel my best. She is a chir
Jul 30, 2015 | Joy McCarthy

Hi everyone, but especially mamas-to be!

I've been seeing Dr. Aliya as a patient for my prenatal care and it is REALLY helping me feel my best. She is a chiropractor, a total pre and post natal expert and a mama herself.

Outside of seeing her, I do these exercises in the video at home and kegels too all in an effort to strengthen my body and give my bambina as much room to grow as possible. I have also found that since entering my third trimester, walking and yoga are really the only two forms physical activity I feel good doing. If you are pregnant, the key is to really listen to your body. Some women can maintain a similar level of activity pre-pregnancy until 40 weeks, others (myself included) cannot.


Of course ultimately I'm hoping that these exercises on the the ball and my moderate physical activity will help me have an easier birthing experience by reducing tension in my body.

I really have no expectations of how my birthing experience will be. I've heard the horror stories as well as many wonderful birthing stories and everything in between. I'm going into it with open mind and preparing my body as best as I possibly can. This is what I recommend to you! Stay positive and also have an open mind.

In this video, Dr. Aliya will talk about the benefits of chiro treatments and we will show you the three exercises you can do at home.

Unfortunately we didn't get into the benefits of "twerking" but I do that regularly too, around the house especially when listening to Queen B!

According to Dr. Aliya, seeing a chiropractor and doing these exercises regularly can:

1. Help to alleviate discomfort and pain due to pregnancy

2. Promote pelvic alignment and balance in the spine

3. Reduce tension in the muscles and ligaments connected to the uterus helping baby get into optimal head down position. 

4. Prepare your body for labour and delivery

Here's the video, I hope you enjoy it and find these exercises useful:

You can find Dr. Aliya at Restore Health Integrative Clinic and Toronto Yoga Mamas. She's on instagram and her website is:

What are you doing to take care of your pregnant body, share below! I love hearing from you.


By the way, have you checked out my toxin-free natural beauty products yet, including my belly bump butta? While you are pregnant and beyond, it is of utmost importance that what you put on your body is free from junk chemicals. I'm fiercely committed to this and that's why I've created a line of products that are safe for you and safe for baby.

Have a joyous day!


Korina   •   July 30, 2015

Hello!! First, you look beautiful, Joy! Congratulations!! And I have a question..with how many weeks could we start doing this exercises? Thanks!!

Joy McCarthy   •   July 31, 2015

Karen F   •   August 1, 2015

Hey Joy! You look fantastic! I know you must get most of your nutrition through your food but I was wondering if you might be doing a video on what types of prenatal vitamins and other supplements you are taking during your pregnancy?? Also, I was wondering where you got that gorgeous dress and necklace that you wore at your baby shower? Saw a picture on your Instagram:)

Joy McCarthy   •   August 1, 2015

Jordan   •   August 28, 2015

Great video here! It's important to take care of your health when pregnant, including exercising. Thanks for sharing!


Karoline Kanyeria   •   March 10, 2016

Good stuff ladies! ...and thank you for sharing. Am sure gonna be doing those to take care of my pregnant body...when that time comes. Karol


Brandy   •   August 25, 2016

I love your blog - so full of helpful information for mamas and women :) I'm soon to be pregnant and wanted to find the RIGHT chiro for myself and my to be baby. There are SO many out there but some are "just" adjusters and I want the whole package: nutrition, essential oils, natural remedies, etc. How do I find one? What key words? Or perhaps there is a searchable database for the "real" ones that take this holistic approach. Much appreciated!

Heather Allen   •   August 25, 2016

prenatal vitamins with dha   •   September 23, 2016

Great site you have here but I was curious about if you knew of any discussion boards that cover the same topics talked about here? I'd really love to be a part of community where I can get advice from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Kudos!


Chiropractic Treatment   •   March 22, 2018

I really like that you mentioned that chiropractic adjustments can help shorten labor and make the birth process easier. My wife is pregnant with our first child, and we’re both pretty nervous about the delivery. I decided to look into things that can make it easier for her, and for the baby and I’m glad I did. There appear to be so many benefits to having chiropractic care! I’ll be sure to speak to my wife about it. The Chiropractic Care In Pregnancy

Rachel Molenda   •   March 22, 2018

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