I am pregnant...can I exercise??
Oct 2, 2013
YES!!...the key is understanding your limits and gradually increasing or decreasing the intensity.
We have worked with clients who have just become pregnant, are 9 months who are due, and clients who have had their new born and are ready to get back into the swing of things. I think it is important to understand that exercise can be beneficial at the beginning, middle and after your pregnancy.
Certainly it helps to continue to train so that you are able to maintain your strength during and after your pregnancy. It is a stress relief as well which will limit postpartum depression after deliver your beatiful newborn. There are a few things that we would modify during your pregnancy as far as your training program and would continue to modify as you progressed.
I think more and more people are understanding the importance of resistance training and flexibility during pregnancy but postpartum "moms" are not sure what they should or shouldn't do.
Here are a few of things you should focus on: Diaphragm, pelvic floor, and hip stability. These are important parts of the body that will be the weakest after pregnancy and the best window of opportunity to get that strength back is as soon as you are medically cleared by your physician. Again, the key is gradual progression not jumping back to what you were doing 10 months ago. The American College of Obstetricians and Gynecologists notes that the physiological and morphological changes of pregnancy may persist for 4-6 weeks postpartum.
So let's chat about the first part of the body where we would focus on. Retraining the pelvic floor starts with the diaphragm. During pregnancy the uterus can press up against the diaphragm, the rib cage can change shape, and women may experience various breathing difficulties. As the roof of the inner core, the diaphragm is attached to the xyphoid process, the top of the transverse abdominis, the ribs and upper lumbar vertebrae, and the arcuate ligaments. The arculate ligaments are commonly described as condensations of fascia covering the psoas and quadratus lumborum muscles. Basically, what that means is having tight ligaments in the upper body and mid-line can cause difficulty breathing-so we want to bring back the flexibility in those areas to restore proper breathing practices. -Suzette O'byrne is a yoga therapist, personal trainer, presenter and author who resides in Calgary, Alberta. She wrote this article about exercise and postpartum moms in Idea Fitness Journal.
If you are interested in learning more about pelvic floor, diaphragm, or hip stability exercises for postpartum mom’s contact us today we would love to find out more about your situation and how potentially we could help you get back the strength you once had!!