Tew Much Information- Exercise during Pregnancy

Exercise during pregnancy?
You should do it.
The End!

This will be one of those, do as I say not as I do, posts.

I, personally, do an okay job of keeping the fitness up for the first half of my pregnancies but then feel let down when I still gain a million pounds and so give up. However I never feel as good once I stop exercising.

If you were working out before you became pregnant feel free to keep it up as long as you don't have any spotting, contractions, and your Doctor/Midwife gives you the go ahead.
If you weren't active before you became pregnant, it isn't too late to start.
Walking is a great way to get moving and get your heart rate up.
Try yoga. You will be surprised at your new found flexibility.
Your body, when pregnant, releases the hormone relaxin which allows your ligaments, muscles and joints to stretch more than you ever thought possible. Of course this is necessary for your pelvis to move and allow you to deliver your baby but you can also use it to help you stretch and work out and in turn your body will be in better condition to do the ultimate workout: give birth.

Dr. Bradley of the Bradley Method has a list of exercises every pregnant woman should be doing to get their body ready for labor:The first is Tailor Sitting.
This exercise (posture) consists of sitting on the ground, legs crossed (criss cross applesauce style) and slightly leaning forward. The idea is to get your knees as close to the floor as possible which helps stretch and strengthen your inner leg muscles. These muscles will come into play during the pushing phase of things. If your knees are no where near the floor when first starting this stretch, don't worry, they will if you keep it up.
Another variation of this is to sit with the soles of your feet touching each other, your legs forming a diamond shape. lean forward and this will give you even deeper stretch.
This can be practiced while playing on the floor with children, folding clothes, watching TV or just having a conversation with someone. Special time doesn't need to be set aside for this pose.
The second exercise is squatting.
Just do it.
Embrace it.
It takes some practice if it is not a stance you get into often but it is excellent for opening up your pelvis, stretching those inner leg muscles again and overall endurance. Start by standing with your feet a foot apart or so, with your heels flat on the floor. Lean slightly forward and drop down into the squatting position. As you become comfortable with this position use your elbows on the inside of your knees, to push your knees out for a greater stretch. This posture could be practiced every time you have to bend down for something. This is an exercise that I still use (even though I am NOT pregnant) to pick up my kids' toys, when changing diapers on the floor and dressing small children.

Third is the Pelvic Rock or the cat pose if you do yoga.
Take a hands and knees position. Arms shoulder width apart and your legs directly under your hips. Start with everything relaxed, your belly sagging and your bum up. Tuck your bootie so that your back becomes arched and your abdomen tight. Only your pelvis should be moving, your shoulders should stay relaxed and unchanged.
Dr. Bradley believed this was the ideal way to work out your abdomen and relieve pressure off your back if you are having back pain. It also has the added advantage of helping posterior (face up = back labor = not good) babies flip over (face down = ready position).

The last exercise, and possibly the most important for every woman, pregnant or not, all over the world, is the Kegel.
The pelvic floor muscle or the PC muscle holds everything up. Everything as in your uterus, vagina, urethra and rectum. A weak PC muscle will cause these organs to sag and can even cause issues such as urine to leak and the uterus to fall into the vagina.
A weak PC muscle is nothing to sneeze at (that is funny because if you have a weak PC muscle and you sneeze you probably pee a little... but it isn't funny, it is a serious issue).
So what can you do?
Your Kegel exercises.
Are you doing them now?
Do you know how to do them?
If you have never done them, start by stopping the stream of urine next time you go to the bathroom without putting your knees together. That "flexing" of the muscle is the basis of the Kegel exercise. You do not need to be going to the bathroom to do this and in fact it is better if you don't.
When beginning this exercise flex the PC muscle tightly and slowly releasing the muscle several times a day. Make sure it is a deep tightening. Try doing it every time you wash your hands.

Once you become good at this, hold the flex for the count of ten and then slowly release.

Finally, once you have mastered the above exercise you can go for the gold with this final move; think of it like an elevator going up 3 floors pausing briefly and each floor and then going down. First, flex just the outer third of the vaginal barrel, next tighten the middle third and now think of flexing way up high. Now release up high, then the middle and last the outer.

The benefits of doing your Kegels may not be seen but you will thank Dr. Kegel when you feel the results. And also when your uterus doesn't fall out.

Staying active throughout pregnancy will help you feel physically better, mentally well and help you cope with things better.



*exercises taken from the book by Susan McCutcheon, Natural Childbirth the Bradley Way

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Have a pregnancy/birth question? email me at megantew@gmail.com