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Exercise during Pregnancy Before you embarked on this wonderful journey, you may have been one
(like many others) who never gave much thought to correct eating
plans and exercise regimes, and just let every day slip by on it's
own accord. However, now that you are pregnant you may just discover
through sudden realisation, that is just isn't fair to take your
body for granted, especially seeing that without it, you will never
have the opportunity to experience the love, wonder and joy it will
bring to you and your family through the creation and perseverance
of the tiny life growing inside of you.
Exercise is important, and now is as good a time as ever (if not
better) to discover all the positive things you can do to help
yourself feel confident by looking great, and how to prepare your
body for the events, such as labour, birth, postnatal recovery and
the strenuous mothering tasks that lay ahead!
POSTURE
The spine is probably one of the most ignored and under-cherished
parts of the body. Many of us spend hours worrying about whether our
buttocks are too flabby or our breasts too small, but when last did
you wonder if your back is straight enough? The vertebrae or spine
as it is most commonly known, does far more that just keep our
bodies in a vertical position - it's many features include:
supporting the internal organs; providing protection for the spinal
cord and acting as an attachment for ligaments and muscles.
Therefore it is not surprising that when one experiences backache,
the effects can be felt in almost any part of the body!
The way in which you stand, sit and lie is very important in
pregnancy, because there is now extra strain being placed on your
joints, ligaments and muscles, firstly through the added weight of
your growing baby and secondly because of hormones produced during
pregnancy softening your ligaments in preparation for the birth.
Many of the discomforts associated with pregnancy can be avoided or
relieved through correct posture, so remember the golden rules and
prevent the suffering.
Standing:
As your pregnancy progresses, the weight of the uterus automatically
tends to pull your abdomen forward and down, leaving you standing in
a 'hunched-up' position and placing unnecessary strain on your
spine, thus resulting in backache.
- Relax your shoulders, pulling them slightly backwards
- Obtain the correct pelvic tilt by pulling your buttocks inward thus
raising the front of the pelvis
- Distribute your weight evenly on both feet, to prevent your pelvis
from 'drooping' to one side.
Sitting:
When sitting, be sure to check that your back is well supported
either by your own muscles or by the firmness of the chair. You may
find it more comfortable and easier to rise from a hard
straight-backed chair. This does force you to concentrate on posture
and will also prevent the uterus from placing pressure on other
organs which could result in heartburn.
- If the chair you are using at work doesn't offer enough support,
request a more comfortable one or take a few firm cushions along to
provide extra padding
- Wherever possible, try sitting in the reverse position, with your
arms resting on the back of the chair
- Place a box or a stack of books under your feet to keep them
slightly raised and prevent you from constantly leaning forward
- If your job requires you to sit for long periods, remember to get up
and move around more than you used to in your non-pregnant state
- Sitting on a firm surface with your legs crossed, may also be a
comfortable position, which will also allow your muscles to stretch
in preparation for labour.
Kneeling:
Kneeling on all fours reduces the pressure of the uterus off the
back, and many expectant women find kneeling positions comfortable
both during pregnancy and labour. (Scrubbing kitchen floors has
never been this much fun!)
Support your upper body with your arms or try leaning onto the seat
of a chair, or if you want to kneel right down, place a cushion
between your buttocks and heels to avoid pressure.
Bending:
When bending down never attempt to try and retrieve something of the
floor with straightened legs. Always use your hips and knees when
you bend, keeping your back straight and your buttocks slightly over
your feet. Also ensure that all work surfaces are of the correct
height, so there is no need to place added strain on your back by
bending over.
Lifting:
It is generally safer to leave the lifting of heavy objects to
others, as during pregnancy there is a heightened possibility of
causing damage to the already stressed muscles and joints. However,
if you have a toddler to care for or are required to lift any fairly
heavy object, remember to bend your knees, and hold the object as
close to your body as possible.
Lying down:
In the later stages of pregnancy you may find it more comfortable to
prop yourself up with extra pillows that can support your neck and
upper half of your body. This is also particularly helpful if you
are suffering from heartburn or feel breathless. You may also
experience dizziness later in your pregnancy due to your circulation
being hampered by your sleeping position, if this occurs, try
bending your knees and keeping your head and shoulders well raised
with the support of extra pillows.
Many women suffer with insomnia during pregnancy and this is
somewhat worsened by the discomfort of your enlarging abdomen. Try
lying in the 'recovery' position, with the one side of your body
being supported with extra pillows or in this case any position that
allows you to catch up on that much needed sleep.
BASIC EXERCISES
Swimming
Swimming is a wonderful activity during pregnancy as not only does
it relieve bodily strain, it also tones many of the muscle groups
with minimal effort. This refreshing exercise programme can be
undertaken in the privacy of your own pool on a frequent basis or
done through one of the many antenatal care centres.
Walking
How many of us ever go further than the garden gate - surprisingly
very few. If conditions permit, try walking to the corner shop next
time before reaching for the car keys. Walking doesn't necessarily
have to involve 'trekking' across town or the countryside for that
matter, a simple brisk walk around the garden first thing in the
morning will work just as well, particularly in the later months
when exercise is the absolute last thing on your daily list of
pleasurable activities.
Antenatal classes
These offer great support to the expectant mom, by helping her tune
into her body and developing a few lasting friendships. Many of
these classes help prepare the women for active labour as well as
providing gentle exercise during pregnancy.
ANTENATAL EXERCISE PROGRAMME
- Warming-up exercises:
Stand up straight, feet slightly apart, and weight evenly balanced
on each leg. Bend from the waist downwards as if you were trying to
touch your toes, then slowly bring your body back up to it's former
position. Repeat 5 times
Remain in the standing position, remembering to concentrate on
correct posture. Place your hands on your hips, and turn from the
waist to the left, and back again, and then to the right and back
again. Pausing briefly, each time you face forward. Repeat 5 times
Remaining in the same position, let your arms rest loosely at your
sides, while still keeping your back straight. Bend from the waist
down to one side, then the other, letting your arm follow the trace
of your leg as you bend.
Repeat 5 times
- Stretch exercises:
Sit on a firm surface with your back straight, shoulders relaxed and
the soles of your feet touching one another and as close to your
body as possible. Place your hands either palm down behind you or
clasping your ankles. Gently lift and release your knees, making
small butterfly-like movements to loosen your waist area. Repeat
daily for a couple of minutes.
Adopt a squatting position with a firm chair infront of you for arm
support. Keep your back as straight and as aligned as possible and
gently press your knees outwards with your elbows. Repeat a few
times as part of your exercise programme.
Kneel on a firm surface with knees far apart and toes pointing
toward one another. Relax your upper body, resting your arms on your
thighs, then gently glide forward, sliding your arms along the
ground until you feel the stretch in your buttocks and groin. Remain
in that position for at least one minute, breathing deeply as you do
so. Slowly release the stretch by following the same pattern across
the floor with your arms until your have resumed the former
position.
- Foot exercises:
Sit on the floor with legs stretched out infront of you, and hands
palm-down behind you for support. Point toes down towards the floor,
hold for a few seconds, then flex them upwards. Relax the foot
completely, and repeat. Repeat 5 times This exercise is particularly
helpful for those suffering with calf-cramping.
Remain in the same position, placing a firm pillow or rolled-up
blanket under the calf of one leg, so that your ankle hangs loosely.
Now roll the foot round in each direction, always coming up in the
middle, out and then round, 5 times in each direction, then repeat
with the other foot.
Resume a standing position, with feet placed firmly on the floor and
weight evenly distributed. Pull the toes of one foot inwards as if
you were trying to retrieve something from the floor. Relax, then
repeat with the other foot. Repeat 5 times.
- Arm and Shoulder exercises:
Stand up straight, weight evenly distributed, and feet slightly
apart. Lift the one shoulder, bringing it as close to your ear as
possible, but without drooping your head. Roll in a complete circle
one way 5 times and repeat in the opposite direction. Repeat with
the other shoulder.
Remain in the same position, with arms firmly against your sides.
Raise one arm straight up above your head, and gently swing it down
and around, attempting to complete a circle motion, repeating in the
opposite direction. Repeat 5 times in each direction with each arm.
- Abdominal exercises:
Lie on a firm surface with your head and neck supported with a
pillow. Keep your knees bent and slightly apart, and your arms
relaxed at your sides. Tense your stomach muscles, and hold for a
count of 5, then relax completely - remember to keep your neck and
shoulders totally relaxed. Repeat 5 times.
Remaining in the same position, bend your knees to one side, back up
and then to the other - neck and shoulders should remain on the
floor and totally relaxed. Repeat 5 times.
- Back exercises:
Kneel down on all fours, with knees slightly apart and toes facing
each other. Drop your head down and hunch your back towards the
ceiling, hold for a count of four. then gently release, dropping
your spine downwards and raising your head upwards at the same time.
Repeat 5 times.
Remain on all fours, and bring your one knee inwards towards your
dropped head. Gently kick it out towards the rear, raising your head
as you do so. Repeat 5 times with each leg.
- Pelvic exercises:
Obtaining the correct pelvic tilt during pregnancy will go a long
way in helping your body to adapt to it's changing shape, improve
over-all circulation, hopefully relieve some of the pregnancy
discomforts and strengthen your abdominal and pelvic floor muscles
in preparation for labour and those first few strenuous weeks of
motherhood.
Pelvic tilt:
Kneel on all fours, with your knees apart and your hands firmly
supporting your upper body. Draw your abdomen inwards, rounding your
back. Hold for a count of three, then gently relax, letting your
back flatten.
Repeat a couple of times on a daily basis especially when suffering
from backache.
Sit on the edge of a hard chair with your knees apart. Gently hollow
your back, noticing how your pelvis tilts downwards. Now round your
lower back, tightening your abdominal muscles. You may also like to
try this in a standing position.
Pelvic floor:
Lie on your back with your head and neck supported by a pillow, your
knees pulled up and your arms relaxed at your sides. Tense the
muscles around your vagina, urethra and rectum (as if to stop the
flow of urine). Hold for a count of three, and then relax
completely. On doing this exercise correctly, you will notice how
your knees pull slightly inwards and buttock muscles become tense.
This exercise can be practiced almost anywhere without anyone
noticing as it does not necessarily require a lying position.
Reasons for toning the pelvic floor muscles:
- Minimising the effects of stress incontinence in the later stages of
pregnancy.
- Gives added support to your enlarging uterus and growing baby, thus
offering more in the way of comfort during pregnancy.
- Well toned pelvic floor muscles, also aid in preventing a prolapsed
uterus following the birth.
- Increases sexual pleasure for both partners'.
The Golden Rules Of Exercise During Pregnancy
- Don't begin a new strenuous exercise activity - stick to what you
are familiar with and enjoy.
- Begin slowly, gradually building up a pattern - Rome wasn't built in
a day!
- If you are already part of an aerobics class, ask for the
instructors advice on simple yet effective exercises.
- Stop if it hurts!
- All exercise should be followed with a few minutes of deep breathing
and total relaxation.
RELAXATION
'Relaxation' in a sense is totally different from 'resting' - You
may be resting, either sitting or lying, but that doesn't go to say
that your body is totally relaxed. Pregnancy is a wonderful time to
become in-tuned with your body's needs, and teaching yourself total
relaxation techniques will go a long way in ensuring a healthy body
and mind, now and forever.
Are you tense?
...
Do you find it difficult to unwind in the evenings?
...
Do you have to make a conscious effort to relax your shoulders?
...
Are you frequently irritable and impatient?
...
Do you need to resort to alcohol or tobacco to calm your nerves?
...
Are headaches part of your everyday life?
...
Has your sleep pattern altered?
...
Have your memory and concentration deteriorated?
Many people will answer 'yes' to most, if not all of these
questions, and on recognising these signs of stress, wouldn't it be
wise to banish all tension by learning effective total relaxation
techniques?
Preparation:
- Sit in a comfortable position with your legs crossed, straight out
in front of you or rested on the floor, and your back, neck and head
preferably supported. Take time to find a position that offers you
maximum comfort, one where constant adjustment won't be necessary.
- Rest your hands on your thighs, or support them with pillows next to
your sides.
- Close your eyes, and relax your neck and shoulders completely.
- Breathe in and out slowly, monitoring each breath. You will begin to
notice how your body relaxes on exhaling - this out-breath is the
relaxing breath. Practice this, until you feel that your breathing
has settled into a relaxed pattern.
Muscle relaxation:
- Begin by concentrating on each facial muscle. Tense each area of the
face and then relax it completely, letting your jaw hang loosely. It
is very important that you work on one area at a time, moving from
your forehead down towards your chin, leaving each section in a
relaxed state.
- Now tense your shoulders, back and neck, then release completely.
Your upper body should already be feeling that much lighter.
- Move over to the abdominal area, and on inhaling, tighten your
stomach muscles. Slowly breathe out, relaxing the abdominal muscles
and lower back - you may need to do this a few times before
achieving abdominal muscle relaxation, but always remember to keep
the shoulders well relaxed.
- Tighten your buttock and pelvic floor muscles, then relax them
completely on an out-breath - imagining that you are sinking further
and further back into the chair.
- Tense your thigh muscles, and let the tension flow out on exhaling -
do the same for the calf muscles.
- Flex your feet on inhaling, then relax them on the out-breath.
- Concetrate on your breathing, and in so doing let all the tension
flow from your body, allowing you to sink deeper and deeper into a
state of total relaxation.
Mind control:
This is probably the more difficult of the two to achieve, as once
your body is totally relaxed, your mind seems to wander, and could,
depending on your thoughts recreate all the tension you have just
managed to relieve.
- When practicing relaxation techniques, it is vital that you set time
aside especially for it. This time 'spent with yourself' should be
unhurried and not just done in-between other pressing chores.
- If possible, practice your sessions in a dimly-lit room, where there
is unlikely to be any disturbances.
- Try calming your mind, by visualizing a pleasant location. Imagine
that you are sitting on a rock, overlooking the ocean, you are alone
with nature and can hear the splashing sounds of the waves, or
whatever scene you fancy for that matter.
- Once you have managed to obtain the feeling of total relaxation, sit
or lie back and enjoy the serenity you have managed to create within
yourself. Noting how your body feels in this state, so that you will
be able to recognise any signs of future tension.
- Your blood pressure may have been lowered during this exercise, so
it is wise that when you are ready to get up, that you do it slowly,
moving each part of the body to promote blood circulation, thus
preventing dizziness.
- Relaxation comes more easily to some that to others, but don't
give-up just yet, as it will grow on you in time, allowing you to
become more fully aware of your body and mind!
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