Pre-natal Exercise

Posted by mamas

Posted: August 22, 2008 - 10:35 pm

Many women decide that while they are pregnant, they should adopt a new type of work out or exercise routine in order to better prepare for labor and birth. There are also pregnant women who continue what they were doing for exercise pre-pregnancy, but also add in a few key additional stretches.

One of the most popular methods of body conditioning for labor is Yoga. Yoga targets several aspects that are beneficial in labor and birth. There is the physical toning/stretching benefit. Also breathing and relaxation are taught in pre-natal Yoga and some find it to be of spiritual benefit as well. Yoga involves taking time for one’s inner self as well as empowering the physical self. It involves the mind and body, while focusing inward.

Another exercise popular during pregnancy is Pilates. Pilates exercise focuses on building core strength which can be very helpful in labor and birth. If done properly abdominals, back, pelvic floor, etc….will be strengthened and toned. Pilates works on centering, concentration, control, precision, breath, and flow.

Pre-natal water aerobics are also used to prepare for upcoming labor. Most women can do the exercises easily because they are in water. Water therapy can be very helpful for a difficult pregnancy or for resistance training. It can also be relaxing for pregnant women and is an enjoyable way to work out.

All of these exercise formats will vary from instructor to instructor in how they are taught, but a knowledgeable instructor will be able to modify the positions for a pregnant woman as she progresses in her pregnancy. If you can not find a local pre-natal class, there are some step by step films that help women to be able to do the exercises at home and show them how to alter the positions for each trimester.

No matter what the exercise routine is, a woman should use caution during her pregnancy as certain exercises can cause abdominal separation or are not conducive to the health of the baby. For example, being in an inverted position and lying on your back for prolonged periods after the first trimester should be avoided. Therefore, ensure that your provider knows what your exercise routine is and that your instructor is aware how far along you are when you go to class.

If there was one pre-natal exercise that I could recommend to all moms, it would be the pelvic tilt done on all fours (cat/cow in yoga). The pregnant woman gets in hands and knees position on a flat surface with hands even with shoulders and knees even with hips. She then tucks her pelvis under her (moving it forward) while arching her back. She holds this position for several seconds and then gently lowers her body so that her back is once again flat.

There are various ways to do pelvic tilt exercises such as at a wall or on your back, and they should all cause your pelvis to perform a rocking motion. This is good for your low back and abdomen. However, the primary benefit of this exercise, when done on hands and knees, is to prepare the baby to be in a good position for labor and birth. It will encourage a baby to stay away from the posterior position and therefore reduce the risk of back labor or a “sunny-side-up” baby.

Share your pre-natal exercise experiences. Will you change your exercise routine while pregnant?

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